WenningStrength
Powerlifting, Football , Basketball, Baseball , Lacrosse, Bodybuilding7 WEEK PROGRAM THAT IS MEANT TO HELP TRANSITION BETWEEN CYCLES REGARDLESS OF SPORT
These are the same workouts as our Off-Season Transition Manual. In the manual we explain the why and how you are doing backed by research all over the world.
Here we are giving you the program through TrainHeroic so you can record your weights and watch videos of our WenningStrength crew going through the program themselves!
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
A
Banded Warm-up
1 x 30
B
Dynamic Warm-up
1 x 5
C
Sled Drags
3 x 50
D
High Pulls
8 x 3
E
Hatfield Split Squat
6 x 5
F
Planks
3 x 1:00
G
DB Glute Bridge
3 x 10
H
Reverse Hyper
3 x 10
A1
Banded Stretch
2 x 25
A2
DB Internal/External Rotation
2 x 10
A3
Sled Face Pulls
2 x 20
A4
Bamboo Bar Bench Press
2 x 10
B
Bamboo Bar Bench Press
6 x 10
C
Heavy Bench Hold
3 x 0:10
D1
DB Arnold Press
3 x 10
D2
Side Lying Kickups
3 x 10
A1
Backward Sled Drag
3 x 50
A2
Hip Hinge KB Swing
3 x 15
A3
Sissy Squats
3 x 15
B
Box Jumps
6 x 2
C
Treadmill Sprints
6 x 10
D1
Chaotic Farmers/Suitcase Carry
3 x 50
D2
Seated Calf Raises
3 x MAX
D3
Decline Situps
3 x 12
A1
Banded Stretch
3 x 25
A2
Cuban Press
3 x 10
A3
Single Arm Triceps Extension
3 x 25
B
Plyo Push-up
6 x 3
C
Straight Bar Bench Press
25, 25, 30
D1
Sticking Point Static Press
3 x 0:10
D2
Reverse Incline Row Holds
3 x 0:10
