Darren Coughlan
Weightlifting, Powerlifting, Power Sports , Functional Fitness, General Fitness, Rugby, Rucking, Strength & Conditioning, Tactical, Obstacle Course Racing, MobilityAll programmes have holes.
This Accessory programme is designed to be used in conjunction with any sport specific training you are currently undertaking.
The movements are designed to challenge & strengthen positions that are commonly missed or ignored.
By addressing those positions you will be a more resilient, prepared athlete.
Key benefits of the programme:
- The session last 30 minutes or less.
- Establishes weak body positions and builds on them.
- Designed to be used in conjunction with other training plans (GCS or non GCS programmes).
- Access to programme for 1 year. The more you repeat, the better.
- If you have used our first accessory programme then this is the next step in your athletic development.
- Movement videos included in programme.
- Designed by Darren Coughlan.
This programme is hard work and for an individual who is looking to step up their game and leave their competition for dead.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Stretch Routine
For Completion
B
Split Press
8 x 6 @ MAX kg
C
GHD Sit-Up
2 x 1:30 @ MAX
D
Stretch Routine
For Completion
A
Shoulder Prep # 1
Circuit
B
6 sets; 4 Turkish Get-ups@24kg, alternating arms Max rep Push-ups rest 2mins between sets score is total push-ups
C
Burpee Broad Jump
3 x 5 @ MAX
D
Stretch Routine
For Completion
A
Stretch Routine
For Completion
B
Box Squat
10 x 3 @ 65 %
C
Weighted Chin Ups
4 x 6 @ MAX kg
D
Swimmers
100, 75 @ 4.41 kg
E
Stretch Routine
For Completion
A
Rest
A
shoulder prep # 2
Conditioning
B
Barbell Prep #2
empty barbell, 5 rounds; 5 Floor press 5 overhead sit-up 1 turkish get up [stand up] 1 single arm press 1 single arm press 1 turkish get up [lower] 5 overhead sit-up 5 floor press rest 90secs between rounds
C
Split Push Press
6 x 8 @ MAX kg
Circuit
D
6 sets; 6 Dips@max weight Max Rep Toes to Bar rest 2mins between sets score is total T2B reps
E
Stretch Routine
For Completion
A
Stretch Routine
For Completion
B
Step-Ups
6 x 12 @ MAX kg
Circuit
C
6 sets; 25 GHD Back Extensions Max Reps Ring Push-ups rest 2mins between score is total ring push-ups
D
Stretch Routine
For Completion
A
Rest
