Get Bigger
Impulse Athletics
This program is specifically designed to build strength and size. As an undersized athlete throughout the majority of my sporting career I have always struggled to put on size. This lead to me to come up with a program specifically designed to target all areas of the body to build strength and size for all muscle groups leading to a better start to the season.
A
Skipping
1 x 5:00
B1
Wall Squat
2 x 4
B2
Hip Openers
2 x 3
C1
Back Squats
3 x 10
C2
Monster Walks
3 x 10
D
Deadlifts
3 x 10
E1
Romanian Deadlifts
3 x 10
E2
DB Leg Extension
3 x 10
E3
Nordic Hamstring Curl Falls
3 x 6
Conditioning
F
Med ball Circuit (30s Holds)
Med Ball Hold - we want to get our legs as straight as possible and then push the ball into the shins. This is designed to start to tire the core by pushing the ball into the shins and engaging it in a hold for 30 seconds Dead Bugs - we still want to keep our legs as straight as possible but now we are alternating arms and legs while still pushing the ball into our other leg to work on stabilizing through the core. Make sure to fully extend the arm and leg that aren't holding the ball to maximize the benefits Pulses - again we want to keep our legs as straight as possible, at this time the hip flexors are burning so you may not be able to completely extend them as you can see from me. For the pulses we just want quick pulses where you flex the abs and push the ball towards the feet. It's not a big movement and is not designed to take a long time, we are simply trying to pulse as many times over a span of 30 seconds.
A
Skipping
1 x 5:00
B1
Shoulder Activation Prep
2 x 10
B2
Pec Stretch (Doorway)
2 x 30
C1
Barbell Bench Press
3 x 10
C2
Barbell Bent Over Row
3 x 10
D1
Incline Dumb Bell Bench
3 x 10
D2
Pull ups
3 x 10
E1
Seated Arnold Press
3 x 10
E2
Clean Shrugs
3 x 20
E3
Reverse Flys
3 x 10
E4
Lateral Raises
3 x 10
F1
Barbell Bicep Curls
3 x 10
F2
Barbell Skull Crushers
3 x 10
Conditioning
G
Explosive Power Circuit
2 Rounds - 15s on/10s off Battle Ropes - in a squat position, we want to move the arms as fast as we can, as we fatigue we can go from alternating arms to both arms together. If you don't have battle ropes grab a pair of dumb bells and do sprint arms, driving the arms back and forth as fast as you can for the time Box Jumps - we want a relatively low box because the point of this is to get as many reps as you can in the time. As soon as you touch the ground we want to jump back onto the box and vice versa. If you don't have a box to use, just do tuck jumps instead where you focus on tucking knees to chest at the top. Russian Twists - grab a med ball and we want our feet up as we twist the med ball across keeping the legs from rotating and the upper body stable only the arms are moving. Lateral Hurdle Hops - we want a low hurdle set up to hop over quickly, focus on snapping the knees up. If no hurdle, imagine jumping 1 Plate Hold - extend arms straight out & hold, focus on breathing
A
Skipping
1 x 5:00
B1
Wall Squat
2 x 4
B2
Hip Openers
2 x 3
C1
Bulgarian Split Squat
3 x 10
C2
Single Leg Romanian Deadlift
3 x 10
D1
Step-up
3 x 10
D2
Reverse Lunge
3 x 10
E1
Banded Leg Extensions
3 x 10
E2
Nordic Hamstring Curl Falls
3 x 6
Conditioning
F
Med ball Circuit (30s Holds)
Med Ball Hold - we want to get our legs as straight as possible and then push the ball into the shins. This is designed to start to tire the core by pushing the ball into the shins and engaging it in a hold for 30 seconds Dead Bugs - we still want to keep our legs as straight as possible but now we are alternating arms and legs while still pushing the ball into our other leg to work on stabilizing through the core. Make sure to fully extend the arm and leg that aren't holding the ball to maximize the benefits Pulses - again we want to keep our legs as straight as possible, at this time the hip flexors are burning so you may not be able to completely extend them as you can see from me. For the pulses we just want quick pulses where you flex the abs and push the ball towards the feet. It's not a big movement and is not designed to take a long time, we are simply trying to pulse as many times over a span of 30 seconds.
A
Skipping
1 x 5:00
B1
Shoulder Activation Prep
2 x 10
B2
Pec Stretch (Doorway)
2 x 30
C1
Dumb Bell Bench Press
3 x 10
C2
Dumb Bell Row
3 x 10
D1
Plyo Push-ups
3 x 10
D2
Pull ups
3 x 10
E1
Military Press
3 x 10
E2
Lateral Raises
3 x 10
E3
Reverse Flys
3 x 30
E4
Dumb Bell Chest Flys
3 x 10
F1
DB Bicep Curls
3 x 10
F2
Overhead Tricep Extensions
3 x 10
Conditioning
G
Explosive Power Circuit
2 Rounds - 15s on/10s off Battle Ropes - in a squat position, we want to move the arms as fast as we can, as we fatigue we can go from alternating arms to both arms together. If you don't have battle ropes grab a pair of dumb bells and do sprint arms, driving the arms back and forth as fast as you can for the time Box Jumps - we want a relatively low box because the point of this is to get as many reps as you can in the time. As soon as you touch the ground we want to jump back onto the box and vice versa. If you don't have a box to use, just do tuck jumps instead where you focus on tucking knees to chest at the top. Russian Twists - grab a med ball and we want our feet up as we twist the med ball across keeping the legs from rotating and the upper body stable only the arms are moving. Lateral Hurdle Hops - we want a low hurdle set up to hop over quickly, focus on snapping the knees up. If no hurdle, imagine jumping 1 Plate Hold - extend arms straight out & hold, focus on breathing
A
My Dynamic Warmup
1 x 5:00
B1
Wall Squat
3 x 4
B2
Hip Openers
3 x 3
B3
Hip Circles (Forward)
2 x 5
B4
Hip Circles (Reverse)
2 x 5
B5
Inchworms
3 x 3
B6
Glute Bridge (Mobility)
3 x 10
B7
Lateral Lunges (Mobility)
3 x 5
B8
Couch Stretch
3 x 30
B9
Pigeon Stretches
3 x 30
Kyle Donsberger
A Certified Strength and Conditioning Specialist (CSCS) who focuses on athletic development and speed brings a program tested on himself, as a Team Canada skeleton athlete. Kyle brings programs that make athletes bigger, stronger and faster heading into the next season to help athletes take their game to the next level.
This is your opportunity to come back bigger, stronger and better for next season so why leave things up to chance. Take your fate into your own hands and get a step ahead of the competition!
Get Get Bigger
