Coach Connolly
Strength & ConditioningThe Built Different program is about building something that is new and scary. It’s something that you’ve never built before. A type of programming that’ll create a body that scares you.
A stronger body that you’re used to.
A more powerful body that you’ve never used before.
You’ll look in the mirror and see something that you’ve never seen before. Not a monster looking back at you, but a better version of the self you’ve been working towards.
That’s because you’re Built Different now!
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Incline Bench Press
12, 10, 8, 8
A2
Chin-Up
12, 10, 8, 8
B1
Seated Wide Grip Cable Row
12, 10, 8, 8
B2
Deficit Pushups
12, 10, 8, 8
C1
Standing Curl + Press
4 x 12
C2
Standing Lateral DB Raises
4 x 12
Circuit
D
Conditioning Baby!!! 20 seconds On / 20 seconds Off 16 Minutes Total Work Battle Ropes Push Ups Russian Twists Medicine / Dead Ball Slams
Circuit
A
10 minutes jogging. Light, no more than 50% intensity Upper and lower body dynamic stretching to follow (5 minutes)
Circuit
B
Up and Back running (obviously on a basketball court) U&Bx2 @ 70% Rest 20 seconds x 15 Record the time it takes you to do the whole drill.
Circuit
C
Side to Side running (obviously on a basketball court) S2S x2 @ 70% Rest 20 seconds x 15 Note: make sure you always are facing the one way when you change direction. First COD can be left for, second COD will be the right foot and so on....
Circuit
D
Speed and power dribbling 20 seconds sequences of work 10 seconds rest 10 rounds (5 minutes of total work)
Circuit
A
10 Min warm up - Jogging, bike, shooting etc. What ever it takes to get the heart rate up and ready! 3 minutes of dynamic stretching to follow
B1
Hex Bar Deadlift
10, 10, 8, 8
B2
DB Step Back Lunge
10, 10, 8, 8
C1
Prone Hamstring Curl
4 x 8
C2
Single Leg Step Ups
4 x 12
D1
Swiss Ball Hamstring Curls
4 x 10
D2
Leg Press
4 x 15
Circuit
E
2 Hand Slams (Battle Ropes) 5 Push Ups 5 Jump Squats 10 minutes - NON STOP!
Circuit
A
10 minutes jogging. Light, no more than 50% intensity Upper and lower body dynamic stretching to follow (5 minutes)
Circuit
B
Corner - Baseline - Corner - Baseline Running Jog from one corner to the opposite corner on the basketball court @ 60% Sprint the baseline to the other side of the baseline @ 85% Repeat x 15 Record the time it takes you to do the whole drill.
Circuit
C
Side to Side running (obviously on a basketball court) S2S x2 @ 70% 10 push ups Rest 20 seconds x 15 Note: make sure you always are facing the one way when you change direction. First COD can be left for, second COD will be the right foot and so on....
Circuit
D
Speed and power dribbling & Single Arm wall throws 20 seconds sequences of work 10 seconds rest 20 seconds of Right hand throws against the wall 20 seconds of Left hands throws against the wall 10 seconds rest 10 rounds
Circuit
A
You know the drill! Followed by 3 mins of dynamic stretching
B1
Standing DB Curl - Supinated Grip
12, 12, 10, 10
B2
Prone Incline DB Row
12, 12, 10, 10
B3
Standing Barbell Curls
12, 12, 10, 10
C
Bench Dips
12, 12, 10, 10
D1
Seated Incline DB Tricep Extensions
12, 12, 10, 10
D2
Kneeling Tricep Cable Pushdowns
12, 12, 10, 10
Circuit
E
Buy Out. 100 DB Curls 100 Standing Cable Push Downs GO!!! Make sure the reps are as good as they can be. No shit reps or swinging. Be honest and true to it
Circuit
A
Warm Up - 10 mins Dynamic stretching - 3 mins
Circuit
B
100m run 2 @ 50% 4 @ 70% 4 @ 80% 1:1 work rest ratio
Circuit
C
40m runs 4 @ 70% 4 @ 80% 4 @ 90%
Circuit
D
Cool Down Run 500m
Circuit
A
Warm up!!! Make sure the heart rate is read to go. I'll leave the type of warming up to you! 3 minutes of dynamic stretching to follow
B1
Belt Squat
4 x 12
B2
Seated Hamstring Curl
4 x 10
C1
Front Foot Elevated Split Squat
12, 12, 10, 10
C2
Snatch Grip RDL
10, 10, 8, 8
D1
Standing Calf Raise
3 x 20
D2
Pogo Jump
3 x 20
Circuit
E
Bike Ride Continuous for 20 mins. You've had a huge week so let's just tick the legs over eh? Good work!
If there is one thing that has kept me in the game for this long it's this. The results you get with your athletes is paramount. You need to update and evolve your programming and the "Built Different" program is the perfect (and evolving) balance of stren
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