Strength Program For Intermediate Athletes
Synergy Fitness & Nutrition
General Fitness, Strength & Conditioning, Multi-sport, Functional FitnessThis 12 week program is designed for those who have a solid foundation and are ready to push beyond their limits. This program combines advanced techniques and dynamic workouts to help you build muscle, increase strength, and improve endurance. With progressive overload strategies, speed mechanics, and a focus on compound movements, you'll target all major muscle groups while enhancing power, performance, and functional strength. Get ready to unlock new levels of performance and embrace the power of progression!
A
Foam Roll
Prep
B
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
C1
Back Squat
10, 8, 6
C2
1-Arm DB Row
24, 20, 16
C3
Weighted Plank Hold
3 x 30
D1
Romanian Deadlift
12, 10, 8
D2
DB Bench Press
12, 10, 8
D3
Banded Pallof Hold
3 x 60
E1
Half Kneeling DB Curl to Press
2 x 20
E2
Goblet Walking Lunge
2 x 20
E3
DB Calf Raise
2 x 10
Recovery
F
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
Prep
A
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
B
Row / Run / Bike / Assault Bike
1 x 20:00
Conditioning
C
Core Circuit #1
2-5 rounds with 1-2 minutes of rest between sets OH Plate Situp x 10 Russian twist x 10/10 (just use same weight plate from situps) Bicycle Sit-ups x 10/10 Flutter kicks x 30 seconds
Conditioning
D
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
A
Foam Roll
Prep
B
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
C1
BB Reverse Lunges
20, 16, 1
C2
Incline DB Row
12, 10, 8
C3
Side Plank
3 x 60
D1
SB Hamstring Curl
3 x 8
D2
Half-Kneeling DB NG Shoulder Press
24, 20, 16
D3
Plank Pull Through
3 x 30
E1
Banded Lateral Low Walk
2 x 20
E2
DB Farmer's Walk
2 x 40
Recovery
F
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
Conditioning
A
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
B
Row / Run / Bike / Assault Bike
5 x 2:00 @ 1:00
Conditioning
C
Home / Beginner Core Circuit
Core Circuit = Pick 5 exercises and perform 2-3 rounds 1) Lying Leg Raise x 20 reps 2) Mountain Climbers x 20 per leg (Slow Tempo) 3) Hollow Hold x 30 seconds 4) Reverse Crunch x 20 reps 5) Alternating Leg Lifts x 10 reps per leg 6) Side Plank x 30 seconds per side 7) Deadbug with 1-2 Second Hold x 15 reps per side 8) Push up to Side plank x 5 second hold for plank / 4 reps per side
Conditioning
D
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
Prep
A
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
B1
Hex Bar Deadlift
1 x 5
B2
DB Thruster
1 x 5
B3
1-Arm DB Row
1 x 5
B4
Skipping
1 x 20
B5
Ab Wheel
1 x 10
C
Bike ride
1 x 5:00
D1
DB Romanian Deadlift
1 x 5
D2
Push-Up
1 x 5
D3
Band Rotations
1 x 10
D4
Skater Squat
1 x 5
D5
DB Lateral Raise
1 x 10
E1
ISO Split squat
1 x 2:00
E2
Banded Iso Hamstring Hold
2 x 30
E3
Isometric TRX Row
2 x MAX
Nick Lund
I am an NSCA CPT and CSCS coach who aims to help individuals navigate the science of strength and conditioning and simplify it to help them obtain a higher quality of life. I use a simplistic approach to optimize training and its benefits so you can continue to live a life of fewer excuses.
Embrace the challenges of this program and work hard to unlock new levels of performance. Your strength is limitless - push yourself and let the results speak for themselves!
Get Strength Program For Intermediate Athletes
Kyle M
Hockey Athlete
Verified Athlete"I’ve noticed his attention to detail through movements and lifts has been a big part in assuring I’m performing the workouts correctly and to maximize potential. I’ve noticed a more explosive stride on the ice along with a conditioned body to help me through the tough days of the season."
Erica L
Fitness Mom
Verified Athlete"Nick has a solid education/background in sports training & an undeniable passion for his career. With a well-established, proven track record in the development of multiple athletes & personal training clients, It became increasingly clear he had the tools I needed to get started."
Brittany M
Fitness Enthusiast
Verified Athlete"As a result of his coaching, my fitness level and strength has improved massively. He is constantly and challenging me and always has words of encouragement to make sure I’m always focused on the goal ahead. I highly recommend working with Nick!"
