Coach Wayland
Had a training hiatus? Looking for something new? want a change?
The Badger Protocol is straightforward, and it involves (1) isoHold (isometric hold) N seconds, (2) performing N quality reps (i.e., slow on the way down, explosive on the way up), and (3) isoHold N seconds.
Use this program to bridge between programs, or help with return to training. 3 Days a week for 6 weeks
3 sessions per week
Must use App app to view and log training
Program Training
A
5 Movement Warm up
1 x 5
B
Box Jump
3 x 5
C
Back Squat
3 x 5.5.5 @ 58 %
D
Bench Press
3 x 5.5.5 @ 58 %
E
Neutral Grip Pull-Up
3 x 5.5.5 @ 58 %
F
RDL
3 x 5.5.5 @ 58 %
G
Single arm farmers carries
5 x 40 @ 50 %
A
5 Movement Warm up
1 x 5
B
Trapbar Deadlift
3 x 3.3.3 @ 67 %
C
Push Press
4 x 5 @ 70 %
D
DB/KB Cheat Row
3 x 5
E
Contralateral Situp
3 x 5
A
Zercher Split squat
4 x 5.5.5 @ 38 %
B1
Incline Bench
4 x 5.5.5 @ 50 %
B2
Ring/TRX Row
3 x 10 @ 5
C
KB Swing
3 x 15
D1
Biceps (Choose)
3 x 10
D2
Triceps
3 x 10
