Athlete Builder
Caruthers Fitness
Multi-sport, Functional Fitness, Functional TrainingA program that is designed to push your body in multiple planes of motion.
Athletes are expected to be strong and explosive, but everyone should be strong and explosive for their health.
Everyone should train like an athlete, building the skills to sprint, jump, explode into different directions.
Not only are you going to build strength, muscle, and power, you will build mobility and stability around your joints. Getting you to look better and feel better.
This program is part 1 of 2 with a focus on unilateral strength, preparing you for part 2, bilateral strength.
14 week Program
In this program you will have 3x/week strength training days
Lower Body, Upper Body, and Full Body
2x/week will be recovery/conditioning days
Start the program today and be an athlete for life.
Lower Body Prep
A
1. Combat Stretch w/ Toe Mobility x 10 reps 2. Hip 90/90 swivel x 10 reps 3. Adductor Rockback w/leg lift x 5 reps ea. 4. Banded Bridge March x 10 reps ea. 5. Supine Banded Hip Flexor x 10 reps ea. 6. Single Leg Hinge w/banded foot slide 7. Squat-to-Stand x 5 reps 8. Tib Toe Raises x 20 9. Stiff Ankle Walks x 20yds 10. POGOS x 20 reps
B1
Weighted Squat Jumps
3 x 3
B2
Copenhagen Planks
3 x 15
C
DB Hinge (RDL)
3 x 15
D
Lateral Lunge
3 x 15
E1
Stability Ball Hamstring Curls
3 x 10
E2
Goblet Squats
3 x 15
F1
Shoulder Elevated Hip Thrust
3 x 10
F2
Bear Positioned TKE
3 x 10
F3
Seated Calf Raise
3 x 10
G
Diaphragmatic Breathing
1 x 2:00
Full Body Mobility
A
1. Thread the needle x 5 ea. 2. Kettlebell Arm Bar x 5 exhales 3. TK Around the world x 10 4. hip 90/ 90 x 10 ea. 5. Worlds Greatest Stretch 6. Hip Airplanes x 10 ea. 7. Banded Overhead Squat x 10
B
Assault Bike
1 x 30:00
C
Diaphragmatic Breathing
1 x 2:00
Upper Body Prep
A
1. Cat/Cow x 10 reps 2. 1/2 kneeling thoracic rotation x 5 reps ea. 3. Shoulder Swimmers x 5 slow reps 4. Quad Kick through x 5 ea. 5. Band Pull A parts x 15 reps 6. Kettlebell Pullover x 15 reps (light and slow!!) 7. ST W's x 15 reps 8. ST Push ups x 15 reps
B1
Rotational Wall Slam
3 x 4
B2
Roll to Elbow
3 x 5
C1
Inverted Rows
3 x 15
C2
Incline DB Press
3 x 15
D1
Tall Kneeling Cable Pulldown
3 x 15
D2
Single Arm Z Press
3 x 15
E1
Close Grip Push Up
3 x 10
E2
CF Bicep 21 Curls
3 x 21
F
Diaphragmatic Breathing
1 x 2:00
Full Body Mobility
A
1. Thread the needle x 5 ea. 2. Kettlebell Arm Bar x 5 exhales 3. TK Around the world x 10 4. hip 90/ 90 x 10 ea. 5. Worlds Greatest Stretch 6. Hip Airplanes x 10 ea. 7. Banded Overhead Squat x 10
B
Farmer's Carry
1 x 30:00
C
Diaphragmatic Breathing
1 x 2:00
Full Body Prep
A
1. Worlds Greatest Stretch x 5ea. 2. Lateral Squat--> 1/2 kneeling & Reach x 5 reps ea. 3. Walking Toe Touches x 10 reps ea. 4. ISO Split Squat Calf Raise x 10 ea. 5. POGO's x 20 6. A-Skip x 20 yds 7. Lateral Skipping x 10 yds ea.
B
Bird Dog
1 x 10
C
Sprints
4 x 10 @ 5, 7, 9, 9
D
Landmine Split Jerk
3 x 3
E1
Sprinter Stance Trapbar DL
3 x 3 @ 80 %
E2
Broad Jumps
3 x 3
F1
DB Bench Press
3 x 3 @ 80 %
F2
Banded Explosive Push ups
3 x 3
G1
Rear Foot Elevated Split Squat
4 x 8
G2
Bird Dog Row
4 x 8
H1
Overhead March
3 x 20
H2
Bear Crawls
3 x 30
I
Diaphragmatic Breathing
1 x 2:00
Cory Caruthers
I been a coach for 5 years and loving it. I love training to be strong, and I know from personal experience that it can lead to joint issues. I want to help you and others to not go through my mistakes. That's why I created this program, to help you be stronger, feel like an athlete, and feel good doing it.
