Back To Fitness Program
Be Strong KY
General Fitness, Strength & ConditioningLooking to start a strength and conditioning journey? Coming off an intense or highly specific training program and want to regain more general physical preparedness? The Back to Fitness program is the best program to help with any of these goals.
This 12 week, 4 days per week plan will build a base of strength through the squat, bench, and deadlift using a variety of implements and accessory work. The program will have 3 main strength days, but includes mobility, reactive and plyometrics, and some conditioning. One day per week will be dedicated to conditioning and accessory muscles.
The program is a great way to set up your fitness goals by building good capacity and movement competency over a 3 month span. Returning to this program after every big competition I have performed has kept me athletic and mostly injury free my training career.
Prep
A
BTF Warm Up
Warm up should only take 5-10 minutes. The goal is to open some new movement options and warm up big muscle groups. Option to add 5 min bike or jog at the end. 1. Posterior Hip Capsule Release 60s (not a pigeon stretch, try to pop femur out the back of the hip) 2. Couch Stretch 60s each (stay tall, pull back pockets to heels) 3. Skywalkers 10 each (full exhale, feel ribs drop with each reach) 4. Spiderman Lunge 10 each (keep back leg strong, stay tall through head) 5. Bodyweight Hindu Squat 10 reps (keep heels high, sit low with smooth tempo) 6. Single Leg Hinge to Cross Connect 10 each
B1
Ramp Goblet Squat
4 x 6
B2
Barbell Push-Up
8, 8, 8, MAX
C1
Front Foot Elevated Split Squat
2 x 10
C2
Quadruped Row
2 x 10
C3
30 Degree Incline DB Bench Press
2 x 10
Conditioning
D
10 Min Bike Test
10 min max distance Echo Bike Record total miles Starter: W 3 mi, M 3.5 mi All Start: W 3.5 mi, M 4 mi HOF: W 4 mi, M 4.5
E
Couch Stretch
1 x 2:00
Prep
A
BTF Warm Up
Warm up should only take 5-10 minutes. The goal is to open some new movement options and warm up big muscle groups. Option to add 5 min bike or jog at the end. 1. Posterior Hip Capsule Release 60s (not a pigeon stretch, try to pop femur out the back of the hip) 2. Couch Stretch 60s each (stay tall, pull back pockets to heels) 3. Skywalkers 10 each (full exhale, feel ribs drop with each reach) 4. Spiderman Lunge 10 each (keep back leg strong, stay tall through head) 5. Bodyweight Hindu Squat 10 reps (keep heels high, sit low with smooth tempo) 6. Single Leg Hinge to Cross Connect 10 each
B1
Bench Press
4 x 6
B2
1-Arm KB Row
4 x 8
C1
Step-Ups
2 x 10
C2
One Arm Lat Pulldown
2 x 10
C3
Seated DB Shoulder Press
2 x 10
D1
Backward Sled Drag
1 x 10:00 @ 120
D2
Med Ball Slam
1 x 10:00 @ 15
E
PVC T-Spine Stretch
1 x 1:00
Prep
A
BTF Warm Up
Warm up should only take 5-10 minutes. The goal is to open some new movement options and warm up big muscle groups. Option to add 5 min bike or jog at the end. 1. Posterior Hip Capsule Release 60s (not a pigeon stretch, try to pop femur out the back of the hip) 2. Couch Stretch 60s each (stay tall, pull back pockets to heels) 3. Skywalkers 10 each (full exhale, feel ribs drop with each reach) 4. Spiderman Lunge 10 each (keep back leg strong, stay tall through head) 5. Bodyweight Hindu Squat 10 reps (keep heels high, sit low with smooth tempo) 6. Single Leg Hinge to Cross Connect 10 each
B1
KB Deadlift
4 x 6
B2
Half Kneeling Landmine Press
4 x 8
C1
Tempo Ball Hug Squat
3 x 1:00
C2
Tempo Push Ups
3 x 1:00
Conditioning
D
Rower Intervals
Option for bike, stepmaster, or SkiERG 1:00 higher intensity 1:00 rest x 5 Track for total meters
E1
Hardstyle Plank
3 x 0:30
E2
Dead Hang
2 x MAX
F
Decline Rockback Breathing
1 x 2:00
Tempo Bike Intervals
A
Airdyne bike: 60s up tempo 30s rest x 15 Moderate pace, fast enough to break a sweat, but still able to recover within 30s
B1
Hardstyle Swing
15, 12, 10, 8, 5
B2
Push-Up
15, 12, 10, 8, 5
C1
DB Bicep Curls
3 x 12
C2
Tricep Pushdown
3 x 12
C3
Hookline Pullover
3 x 12
D
DB Wrist Curl
2 x 20
Ben Eisenmenger
105k Pro Strongman, SFG2, SFL. Ben has over 15 years of experience with coaching for strength and performance. He has worked with every level of fitness from the first time elderly lifter to advanced competitive strength athletes. He is versed in movement assessments and restoration to compliment the progressive strength training systems that have produced great results for hundreds of clients.
