Agoge Performance

Powerlifting, Weightlifting, Strength & Conditioning, Functional Fitness, Miscellaneous, Academic, Tactical / Military
Coach
Ted Cox

This is a Block Zero Program based on attacking our weaknesses from side to side. If you just got done with a program this 4-week cycle is the perfect opportunity for you to start fresh and get some nagging imbalances fixed before starting another program.

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
It is recommended to have vast amount of speciality equipment for this program but every movements can be subbed with Barbell // DB's // and Bands.
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Sample Week
Week 1 of 4-week program
Sunday
Horizontal Press Emphasis Day

A

Upper Body Mobility 1

1 x 10

B1

Single Arm DB Bench Press

4 x 15

B2

Single Arm Seated Low Rows

4 x 15

B3

Halo's

4 x 10

C1

Single Arm Chaotic Press

4 x 12

C2

Pec Stretch Hold

3 x 0:30

D1

Bird Dog Lat Pulldown

3 x 10

D2

Poliquin Internal/External Rotations

3 x 10

D3

Single Arm Face Pulls

3 x 10

Monday
Squat Emphasis Day

A

Lower Body Mobility 1

1 x 10

B1

Split Squat

4 x 15

B2

Side Lying Leg ADDuctions

4 x 10

B3

Bird Dogs

4 x 10

C1

DB Bulgarian Split Squats

4 x 12

C2

Rocking Lunge Hold

3 x 1 @ 0:30

D1

Peterson Step Down with Band

3 x 10

D2

Copenhagen Plank

3 x 0:30

D3

Banded Active Straight Leg Raise

3 x 10

Wednesday
Vertical Press Emphasis Day

A

Upper Body Mobility 1

1 x 10

B1

Single Arm Incline DB Bench Press

4 x 15

B2

Single Arm Lat Pulldown

4 x 15

B3

Single Arm Overhead Tricep Extension

4 x 15

C1

1/2 Kneeling Landmine Press

4 x 12

C2

Shoulder Stretch

3 x 0:30

D1

Bird Dog Lat Pulldown

3 x 10

D2

Poliquin Internal/External Rotations

3 x 10

D3

Side Laying Tricep Extensions

3 x 10

Thursday
Hip Hinge Emphasis Day

A

Total Body Mobility 1

1 x 10

B1

Staggered Stance RDL's

4 x 15

B2

Dead Bugs

4 x 10

B3

Banded Clamshells

4 x 10

C1

Single Leg RDL's

4 x 12

C2

Back Extension Hold

3 x 0:30

D1

Glute Ham Raise

3 x MAX

D2

Single Leg Reverse Hypers

3 x 15

D3

Reverse Hyper Paloff Hold

3 x 3

Uni-Lateral Program