Lightning Party Fitness & Endurance

Powerlifting, Strength & Conditioning
Coach
Parker Gregory

This 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!

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Benefits
Strong AF Stronger Deadlift Stronger Bench Press Stronger Squat Stronger Bent Over Row Stronger Shoulder Press Strong AF
Features
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Programming 6 days per week
Daily Strength and Cardio that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed
Each day and week your session will be laid out for you. which exercise, sets, reps, and weight.
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What is being delivered?
Your Training Session with each progression ready to go. Do Work. Make Gains!
Equipment
Recommended
Barbell for   Squats // Deadlifts // Bench Press // Bent Over Row // Standing Shoulder Press DumbbellsStretching rope/belt/bandResistance Bands Walking/Running shoes
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Sample Week
Week 1 of 14-week program
Sunday
Physical Fitness Test #1

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

Monday
Choice of Cardio and stretching

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

Tuesday
Lift Test A: Deadlift, Bench, Bent Over Row

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

Wednesday
Choice of Cardio and stretching

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

Thursday
Lift Test B: Squat, Shoulder Press, Leg Press

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

Friday
Choice of Cardio and stretching

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

The Proof
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Verified Athlete

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Get Strong AF