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 lifts.
Weight Training 3x/week: Each day will be a FULL BODY workout to maximize strength.
There are cardio days scheduled in between to work on cardiovascular health at low intensity. Low intensity cardio is also fantastic for fat burning.
Rest 1 day/week
There are an additional 2 weeks to the program which are your Testing Phases. It is essential that you collect and input this data in order to get a starting point, track your progress, and see that 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 based on percentage of your lift max. Progressive overload is the key to increaseing strength.
*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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