8 Week Strength Programme

Perform For Sport

Strength & Conditioning, General Fitness

Coaches

Damon Artiss and Adam Robinson

The ISC 8-Week Strength Training programme is the ideal way to not build your core lifts but improve your overall strength capacity. A packed 8 week programme covers all basis including strength, accessory work, mobility and core stability.

The main focus for this programmes is helping participants improve the Big 3 - Deadlift, Squat and Bench. Built and into the programme is a large assortment of accessory lifts and exercises to ensure everyone who undertakes the programme maximises their chances of not only increasing their numbers but improving their overall strength.

The programme is split into 2 x 4-week blocks:

Part 1 - Accumulation - Build up a high volume of lifting heavy to prepare the body at a solid base, before intensifying.

Part 2 - Intensification - Start increasing intensity as the number of reps decreases developing max force output.

The programme itself is worked off a participants 1RM which can be estimated prior to the first session. On the whole if the 8-weeks is completed consistently we usually see a 10% improvement of numbers for beginners and as much as 5% for the more advance lifter.

$25

Get 8 Week Strength Programme

THE BIG 3!

If you want to improve your Deadlift, Squat and Bench, this programme is for you. These core lifts and the accessory work in the programmes are designed specifically to aid improvement in the main lifts, but will also see you improve their overall strength and robustness.

INCREASE OVERALL STRENGTH

Though the 3 main lifts take focus, the variety of the accessory exercises involved in the programme means you will improve full body strength significantly. The programme is testing, varied and enjoyable, ensuring that everyone improves and feels the benefits.

ONLINE S&C

All ISC Gym's programmes are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the ISC Coaches, who are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever your are training.

Features

Access to your coaches

Use the TrainHeroic app to contact the ISC Coaching staff to ask questions at any point during the programme.

Programming 3 days per week

3 x Strength Training sessions are planned and scheduled in advance, allowing for plenty of rest between sessions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells and/or Kettlebells // Resistance Bands

Recommended

Sled or Equivalent

Sample Week

Week 1 of 8-week program

Sunday

8 Week Strength: Week 1 Day 1

Prep

Physical Preparation 1

Assault Bike/Cardio x 1 minute Prone Scorpion with Arm Raise x 8 (Each Side) Spiderman with Reach x 8 (Each Side) Cat stretch x 12 Banded Row x 12 Walkout to Press Up x 8 Prone GHD Hip Extension x 25 Assault Bike/Cardio x 1 minute

Back Squat (ISC)

6 x 3 @ 77.5 %

DB/KB Reverse Lunge (Front Foot Elevated) (ISC)

3 x 8

Long lever Isometric Adductor Bridge (ISC)

3 x 0:20

DB Bent Over Row (ISC)

3 x 8

KB Farmers Carry (ISC)

3 x 0:30

45 Degree Leg Hold (ISC)

3 x 0:30

Tuesday

8 Week Strength: Week 1 Day 2

Prep

Bench Press Warm Up 1

Cat Stretch x 12 Thread the Needle x 10 (Each Side) Prone Scorpion with Arm Raise x 8 (Each Side) Scapular press up x 12 Banded Shoulder External Rotations x 10 (Each Side) Banded Abducted Shoulder External Rotations x 10 (Each Side) Band Pull Apart x 15 Press Up x 10 PVC Shoulder Disclates x10

Bench Press (ISC)

6 x 3 @ 82.5 %

Chin Up (ISC)

3 x 5

Side Plank (ISC)

3 x 0:30

Tricep Dips (ISC)

3 x 8

Band Pull Apart (ISC)

3 x 12

DB or KB Overhead March (ISC)

3 x 12

Sled Push (ISC)

Thursday

8 Week Strength: Week 1 Day 3

Prep

Physical Preparation 3

Overhead Med Ball Slams x 15 Knee to Wall x 1 minute (Each Side) Seated Barbell Adductor Stretch x 1 minute Prone Scorpion with Arm Lift x 8 (Each Side) Seated Thoracic Rotations (PVC Pipe) x 10 (Each Side) GHD Hold x 1 minute Prone Swimmers x 15 Split Stance Anti-Rotation Med Ball Scoop Toss x 10 (Each Side)

Deadlift (ISC)

3 x 5 @ 70 %

Barbell Shoulder Press (ISC)

3 x 5 @ 70 %

Barbell Hip Thrust (ISC)

3 x 12

Lateral Band Walks (ISC)

3 x 12

Barbell RDL (ISC)

3 x 8

Hanging Leg Raise (ISC)

3 x 10