14 Week Progressive Strength Plan
RC-Performance
Strength & ConditioningA focused, 14‑week progressive strength programme designed to increase maximal whole-body strength. This programme is designed to push your strength to the next levels no matter if you are at the start of the training journey or an experienced lifter that is looking to push on. The plan begins with comprehensive baseline testing and finishes with repeat testing to measure progression. Each session includes a targeted warm‑up and movement primer tailored to that day’s lifts, plus clear intensity progression, built‑in deloads, to ensure you keep improving.
A
Back Squat
6, 4, 3, 3, 3
B
Bench Press
6, 4, 3, 3, 3
C
RDL
2 x 8
D
Pendlay Row
2 x 6
E1
Landmine Bar Twist
2 x 12
E2
Hammer Curl
2 x 12
E3
Copenhagen Plank
2 x 20
A1
90/90 Hip Rotation
2 x 12
A2
WORLD'S GREATEST STRETCH
2 x 8
A3
Goblet Squat
2 x 8
A4
T Push-Up
2 x 12
B1
Box Jump
3 x 4
B2
Med ball Overhead Toss
3 x 4
A
Power Clean
5, 3, 2, 2, 2
B
Overhead Press
6, 4, 3, 3, 3
C
Weighted Chin Ups
5, 4, 2, 2, 2
D
Split Squat
2 x 6
E1
Barbell Ab Rollout
2 x 8
E2
Skull Crushers
2 x 12
A1
Cat Camel
2 x 12
A2
T-Spine Reach
2 x 12
A3
Inch Worm Walk
2 x 6
B1
Jump Shrug
3 x 4
B2
Med Ball Slam
3 x 5
A1
T-Spine Reach
2 x 12
A2
WORLD'S GREATEST STRETCH
2 x 10
B1
Counter Movement Jump
3 x 3
B2
Med Ball Rotational Throw
3 x 4
A1
Incline DB Bench Press
3 x 6
A2
Incline DB Row
3 x 6
B1
Seated DB Press
3 x 6
B2
1/2 Kneeling Single Arm Lat Pull Down
3 x 6
C1
Leg Extension
3 x 8
C2
Single Leg Hip Thrust
3 x 6
D1
Barbell Bicep Curl
3 x 10
D2
Tricep Rope Pulldowns
3 x 10
D3
Double Deadbug
3 x 10
Ruaridh
Strength and Conditioning Coach with 8+ years in professional sports.
Start today and have a plan of action to get you on the right track!
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