Lightning Party Fitness & Endurance
Powerlifting, Strength & ConditioningThis is a 12week program designed to increase overall strength.
To get Strong AF you have to be willing to endure the repetitiveness of nailing your movements needed.
Weight Training 3x/week: Each day will be a FULL BODY workout to maximize strength.
There are cardio days scheduled in between to help flush out and work on cardiovascular health at low intensity
Rest 1 day/week
There are an additional 2 weeks to the program which are your Testing Phases. It is essential that we collect this data in order to get a starting point, track your progress, and see you reach your GOALS! Testing Phases are weeks 1 and 14.
Week 2-13: Based on the data from the initial Testing Phase, you will see that each session will give you the weight needed for the lifts. This weights will be based on a percentage of your 1Rep Max and each fowling week the percentage will increase for progressive overload.
*This program can be done with dumbbells if a barbell is not available to you.
Don't overthink and don't over complicate your workouts when pure strength is the goal.
Get out there and crush it! Do Work!
6 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Warmup PG1
2x 10 reps/exercise
B
1-mile Run
C
Rest
1 x 5:00
D
Air Squat
1 x MAX @ 2:00
E
Rest
1 x 2:00
F
Push-Up
1 x MAX @ 2:00
G
Rest
H
Assisted pull up with band and upper back activation
1 x MAX @ 2:00
I
Rest
1 x 2:00
J
Plank
1 x 0:00
Conditioning
K
Stretch Routine 1
Kneeling hip flexor stretch 2min R/L Thread the needle 20reps R/L Down dog to Cobra 20reps 5sec hold each pose Pretzel stretch 3min R/L
Circuit
A
Easy cardio of choice. RPE 3-4/10 30minutes minimum
B
Kneeling Hip Flexor Stretch
1 x 3:00
C
Hamstring Rope Stretch
1 x 2:00
D
Cobra Pose
1 x 7
Circuit
A
Warmup: 3x Assault bike 60sec Walking lunges 12 Hand Release Pushup 8 Pullup 6
B
Deadlift
5, 3, 2, 1, 1, 1
C
Bench Press
5, 3, 1, 1, 1
D
Bent Over Row
5, 3, 1, 1, 1
Conditioning
E
Shoulder Mobility: delt flys and scap rows
Shoulder Mobility with Resistance Bands -Banded Rear Delt Fly 8R/8L -Scap Rows 12R/12L Protract your scap as far as possible keeping your elbow locked. Contract your scap as far as possible keeping your elbow locked. -Elevated External Rotation 12R/12L
F
Kneeling Hip Flexor Stretch
1 x 2:00
G
Pigeon Stretch
1 x 2:00
H
Pretzel stretch
1 x 2:00
Circuit
A
Easy cardio of choice. RPE 3-4/10 30minutes minimum
B
Kneeling Hip Flexor Stretch
1 x 3:00
C
Hamstring Rope Stretch
1 x 2:00
D
Cobra Pose
1 x 7
Circuit
A
Warmup: 3x Assault bike 60sec Walking lunges 12 Hand Release Pushup 8 Pullup 6
B
Back Squat
5, 3, 2, 1, 1, 1
C
Shoulder Press
5, 3, 1, 1, 1
D
Deadlift
5, 3, 1, 1, 1
Conditioning
E
Shoulder Mobility: delt flys and scap rows
Shoulder Mobility with Resistance Bands -Banded Rear Delt Fly 8R/8L -Scap Rows 12R/12L Protract your scap as far as possible keeping your elbow locked. Contract your scap as far as possible keeping your elbow locked. -Elevated External Rotation 12R/12L
F
Kneeling Hip Flexor Stretch
1 x 2:00
G
Pigeon Stretch
1 x 2:00
H
Pretzel stretch
1 x 2:00
Circuit
A
Easy cardio of choice. RPE 3-4/10 30minutes minimum
B
Kneeling Hip Flexor Stretch
1 x 3:00
C
Hamstring Rope Stretch
1 x 2:00
D
Cobra Pose
1 x 7
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