Big and Strong Performance Training
Coach
Trent Donlan
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Monday
Lower 1.1
A
Kneeling cable crunches
1 x 20
B1
Back Squat
4 x 5 @ 50, 65, 75, 85 %
B2
Vertical Jump
4 x 5
C
Heel Elevated Back Squat
6 x 3
D
Seated Single Leg Press
6, 12
E
Barbell Hip Thrust
6, 12
F
Lying Leg Curl
1 x 20
G
Calf Raise
1 x 20
Wednesday
Pressing 1.1
A
Paloff Press to Raise
1 x 20
B1
Barbell Bench Press
4 x 5 @ 50, 65, 75, 85 %
B2
Lying Med Ball Toss
4 x 5
C
Close Grip Bench Press
6 x 3
D
Half Kneeling Single Arm Landmine Press
6, 12
E
Incline DB Bench Press
6, 12
F
Rope Cable Overhead Extension
1 x 20
G
High Row
1 x 20
Friday
Pulling 1.1
A
Suitcase Carry
1 x 20
B1
Barbell Deadlift
4 x 5 @ 50, 65, 75, 85 %
B2
Skater Hops
4 x 3
C
Romanian Deadlift
6 x 3
D
Single Arm DB Bent Over Rows
6, 12
E
Neutral Grip Lat Pull Down
6, 12
F
Incline Curl
1 x 20
G
DB Shrug
1 x 20
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