Darren Coughlan
General Fitness, Weightlifting, Functional Fitness, Strength & ConditioningAccessory work is crucial to any athlete and their sport. The movements programmed into this 4 week intense accessory programme are designed to be added to your current training regime.
Weightlifters and CrossFitters should conduct this work after their main session.
This programme is designed to increase lean muscle mass, build a bullet proof midline and to increase your explosive output. (High lighted sections to emphasis the importance.)
Your daily session will include:
Body prep/ Movement prep video
Accessory work: Movements such as chin-ups, seated dumbbell press, box squats, turkish get ups, sit ups, back extension and more.
Designed by Darren Coughlan and used by many amateur to professional athletes.
If you have further questions email us at info@gcstraining.net
Equipment:
Ply boxes
Dumbbells
Kettlebells
Pull up station
Dip station
Ab mat
Bumper plates
Barbell
5 sessions per week
Must use App app to view and log training
Program Training
A
Body Prep #2
B
Weighted Chin Ups
4 x 6 @ MAX kg
C
Dip
5 x 6 @ MAX kg
D
Burpee Broad Jump
5 x 3
A
Movement Prep # 3
B
Movement Prep #2
C
DB Bench Press
4 x 12 @ MAX kg
D
Seated DB Press
4 x 12 @ MAX kg
A
Body Prep #2
B
Box Squat
7 x 2 @ 70 %
C
Turkish Get Up
1 x 7:00 @ MAX
A
Movement Prep # 3
B
Movement Prep #2
C
DB Bench Press
4 x 12 @ MAX kg
D
Seated DB Press
4 x 12 @ MAX kg
A
Movement Prep #2
B
Single Leg Bounds
5 x 6
C
Incline Bench Press
4 x 12 @ 71, 73, 75, 77 %
D
SB Hammy Curl
1 x 60
A
Body Prep #1
B
Seated Box Jump
5 x 10
C1
GHD Sit-Up
1 x 150
C2
Back Extension
1 x 150
