LIFE BY DESIGN | TRAINING GROUP
LIVE FREE | PLAY FREE TRAINING
Strength & Conditioning, Law Enforcement, Combat Sports, General Fitness, Wrestling, Rugby6-Week Strength, Power & Conditioning Program
What this program does
Builds MOBILITY, MOVEMENT EFFICIENCY and PAIN-FREE PERFORMANCE, improving HEALTHSPAN and developing the PHYSICAL CAPACITY that enables you to perform your best for ACTIVE HOBBIES, SPORTS and EVERYDAY LIFE.
Using a capacity-first training approach to build metabolic health, functional capacity, and a better body composition.
Building your aerobic base so you can recover faster and produce more efficient outputs.
Tolerate higher intensities and higher training volumes, enabling better effectiveness with your training without having to spend hours in the gym, which over time, compounds positively leading to more efficient training results.
Runs in 3 hours per week (2 full-body strength days with + 1 structured aerobic cardiovascular endurance day) + 1 optional Higher Intensity Conditioning from week 3 onwards
Over the 6 weeks, you’ll use high-ROI methods to build top-end strength, power, and anaerobic repeatability — without wrecking you.
A MODERN SYSTEM FOR HUMAN POTENTIAL LET'S GO
A1
Sidelying Breathing 3 Reaches
1 x 2
A2
T-SPINE CARs
1 x 4
A3
SERRATUS ACTIVATION - Reach, Round, Rotate
1 x 8
A4
SHOULDER SWIMMERS
1 x 5
B1
POSTERIOR HIP STRETCH
1 x 0:20
B2
FIGURE 4 Posterior Hip Stretch
1 x 0:20
B3
FROG STRETCH with PELVIC TILT PRACTICE
1 x 30
B4
STANDING CROSSOVER REACH
1 x 6
B5
Curtsy Lunge to Hip Abduction
1 x 6
C1
POGO CIRCUIT
1 x 8
C2
STANDING MB CHEST PASS WITH HINGE
1 x 6
D1
HIGH HIP HINGE (ROMANIAN DEADLIFT RDL)
1 x 8
D2
1 ARM FLOOR PRESS
1 x 8
D3
BAND PULL APART
1 x 8
E1
1 ARM CABLE ROW
2 x 10
E2
DB SKULL CRUSHER
2 x 8
E3
Copenhagen Adductor Plank
2 x 6
F1
TRICEP PUSHDOWN (Pick Favourite Variation)
2 x 10
F2
LAYING HIP FLEXOR MARCH
2 x 6
F3
CABLE FACE PULL
2 x 8
F4
REVERSE CRUNCH TUTORIAL
2 x 6
A1
LAT FLEXIBILITY
1 x 8
A2
Piriformis Stretch
1 x 20
A3
Frog Stretch
1 x 6
B1
SPINAL ENGINE REACHING
1 x 5
B2
DORSI FLEXION MOBILITY
1 x 8
B3
DOUBLE LEG WALL DRILL - LOAD AND LIFT
1 x 8
B4
1 LEG RDL MEDBALL DROP CATCH
B5
PULSING POGO JUMP
1 x 5
C
Assault Bike
5 x 3:00
A1
SEGMENTED CAT-CAMEL
1 x 6
A2
T-SPINE ROTATION
1 x 6
A3
SHOULDER SPIRALS
1 x 4
A4
LOWER TRAP ACTIVATION
1 x 6
A5
SHOULDR HALO to ROTATIONAL SPLIT STANCE
1 x 4
B1
SHIN BOX ROTATIONS
1 x 8
B2
GLUTE MOBILISATIONS SKIP to 4:20 mins/sec
1 x 5
B3
SIDE LYING HIP CAR
1 x 4
B4
SUPPORTED HIP AIRPLANE
1 x 4
B5
SOLEUS SLOUCH
1 x 3
B6
SUPPORTED LATERAL LUNGE
1 x 4
C1
ROTATIONAL MED BALL THROW PRACTICE
2 x 6
C2
Lateral Step Up Jump
2 x 4
C3
1 ARM ROTATIONAL PRESS FOR POWER
2 x 8
C4
REVERSE LUNGE To HIP LOCK
2 x 4
D1
PICK YOUR FAVOURITE SPLIT SQUAT OR SQUATTING PATTERN
1 x 8
D2
1-ARM DB ROW 3 POINS OF CONTACT
1 x 8
E1
NEUTRAL GRIP PULLDOWN
2 x 10
E2
LAYING HAMSTRING CURL
2 x 8
E3
HALF KNEELING CABLE CORE ROTATION
2 x 8
F1
PICK YOUR FAVOURITE BICEP CURLING VARIATION
2 x 8
F2
STANDING SOLEUS RAISE
2 x 6
F3
SERRATUS FLY
2 x 10
F4
BOSCH HOLDS
2 x 0:30
If you want your body to hold up for the stresses of everyday life, whether that be work, sport, family or adventure - This program is here to help you do it
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