Strength and Conditioning
Davis Performance and Nutrition-DPN
Functional FitnessDavis Performance and Nutrition-DPN is a veteran owned exercise and nutrition coaching program. DPN is ideal for garage gym athletes, military and first responder athletes, the weekend warrior, and that individual that just wants to live and healthier life and be able to outrun their kids and grandkids. Unlike some cookie cutter workouts that are drawn form magazine, I get my programming inspiration and experience from the National Strength and Conditioning Association, BioForce Conditioning, CrossFit, and USA-Weightlifting. I studied a variety of organizations and their method for exercise program design, so that I can be a well-rounded strength and conditioning coach for all.
My programming is delivered in training plans from six- weeks to 12-weeks, are a one time purchase, and can be used anytime within that year from date of purchase. There will be a monthly subscription where you will have access to daily WODs and strength & conditioning sessions. Moreover, there are workouts that inspire competition so that you can hunt down other athletes.
Training session are Monday, Tuesday, Wednesday, Friday, and Saturday. Sessions will be from 60-75 minutes.
A
Active Recovery
A
Heroic Warm-up
For Completion
B1
Plank Arm Reach
2 x 15
B2
Superman
2 x 12
B3
Side Plank Rotations
2 x 15
B4
Flutter Kicks
2 x 35
C1
Pull-Up
3 x 10
C2
Push-Up
3 x 20
D1
Bench Press
3 x 12 @ 140 lb
D2
Bent Over Row
3 x 12 @ 90 lb
Conditioning
E
Barbell Complex #2
5-8 Reps (4 rounds) 60s Rest Deadlift Hang Power Clean Front Squat Push Press
Recovery
F
Regeneration
Foam Roll Mobility Stretching Massage therapy (massage gun is a must-have)
A
Heroic Warm-up
B1
Plank
1 x 1:00
B2
GHD Hip Extension
2 x 12
B3
Copenhagen Plank
2 x 0:35
B4
V-Ups
2 x 15
C1
Back Squat
4 x 10 @ 135 lb
C2
Single Leg RDL
4 x 10 @ 55 lb
D
Deadlift
3 x 10 @ 135 lb
E1
Shoulder Press
4 x 12 @ 90 lb
E2
DB Lateral Raise
4 x 10 @ 20 lb
Circuit
F
21-15-9 Reps of Pull-ups Mountain Climbers Flutter Kicks
Recovery
G
Regeneration
Foam Roll Mobility Stretching Massage therapy (massage gun is a must-have)
A
Rest
A
Heroic Warm-up
For Completion
B1
Plank Arm Reach
2 x 15
B2
Superman
2 x 12
B3
Side Plank Rotations
2 x 15
B4
Flutter Kicks
2 x 35
C1
Pull-Up
3 x 10
C2
Push-Up
3 x 20
D1
Bench Press
3 x 12 @ 135 lb
D2
Bent Over Row
3 x 12 @ 85 lb
Circuit
E
Ingrid 10 rounds 3 Snatches 135 (Scale:115) 3 Over Bar Burpees
Recovery
F
Regeneration
Foam Roll Mobility Stretching Massage therapy (massage gun is a must-have)
A
Heroic Warm-up
B1
Plank
1 x 1:00
B2
GHD Hip Extension
2 x 12
B3
Copenhagen Plank
2 x 0:35
B4
V-Ups
2 x 15
C1
Back Squat
4 x 10 @ 135 lb
C2
Single Leg RDL
4 x 10 @ 55 lb
D
Deadlift
3 x 10 @ 135 lb
E1
Shoulder Press
4 x 12 @ 90 lb
E2
DB Lateral Raise
4 x 10 @ 20 lb
Recovery
F
Regeneration
Foam Roll Mobility Stretching Massage therapy (massage gun is a must-have)
A
Rest
Ty Davis
CSCS, USAW-L1, CF-L1, Certified Conditioning Coach, PN-L1, Retired Marine, Husband to a hot wife, Dog Dad, motorcycle racing enthusiast, a person that has struggled with getting my nutrition right, Tour-de-France rider in my own mind ;-). I have been where many of you are now and I have been on many of the roller coaster some of us face, so I know the struggle!!
There is no question that change is tough. Ask yourself these questions: What is good about changing? What is bad about changing? What is good about not changing? What is bad about not changing? These are questions that need to be asked in regards to your
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B. Williams
Firefighter
Verified Athlete"Exceeded my expectations."
