Better Conditioning 5x5 Strength

Better Conditioning

Strength & Conditioning
Coach
Kieran Hall

BUILD YOUR STRENGTH FAST! Using proven scientific principals to enhance your results and achieve your goals.

This 5x5 program 8 week strength training program targeted at using percentages of 1RM to set the weights that should be lifted. If you do not know your 1Rm complete a 1RM assessment. Best results for this program consist of reassessing your 1RM at week 3 (built into the program) and adjusting the RM% you are lifting from after the de-load week.

I have used this technique in the past with Olympic track cyclist and have seen amazing results in strength increase. Building your strength and muscle morphology will provide you with an enhanced capacity in which you can develop power, making you a faster, stronger and more robust athlete then before.

Enjoy

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Get Better Conditioning 5x5 Strength
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STRENGTH
With many athletes and everyday people looking for ways to enhance their ability, Strength remains one of the key attributes in which to develop. Optimising strength allows you to build more power and helps our body deal with the pressure and strain we put on it. Reducing the chance of injury and keeping you active and involved for longer.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training 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, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell, Resistance Band, Dowel,
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Sample Week
Week 1 of 8-week program
Sunday
BC 5x5 Week 1 Day 1

Prep

A

Prep 1

Complete Two Rotations of below: Fire Hydrants x 8 each side Squat Good Mornings x 8 Deep Squat with Shoulder Rotations x 8 each side Then Complete Two Rotations of Below Activation Exercises: Single leg Hip thrusts x 8 each leg Rear Foot Elevated Split Squat x 6 each leg Dead bug x 6 each side

B

Front Squat

5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %

C

Barbell RDL

5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %

D

Bench Press

5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %

E1

Pallof Press

3 x 16

E2

Dip Bar Leg Raises

3 x 8

Tuesday
BC 5x5 Week 1 Day 3

Prep

A

Prep 1

Complete Two Rotations of below: Fire Hydrants x 8 each side Squat Good Mornings x 8 Deep Squat with Shoulder Rotations x 8 each side Then Complete Two Rotations of Below Activation Exercises: Single leg Hip thrusts x 8 each leg Double leg pogos x 10 Barbell Shrug jumps x 5

B

Power Clean

5 x 5 @ 55, 65, 75, 85, 75 %

C

Deadlift

5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %

D

Bench Pull

5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %

E1

Renegade Row

3 x 16

E2

Barbell Roll Outs

3 x 8

Thursday
BC 5x5 Week 1 Day 5

Prep

A

Prep 1

Complete Two Rotations of below: Fire Hydrants x 8 each side Squat Good Mornings x 8 Deep Squat with Shoulder Rotations x 8 each side Then Complete Two Rotations of Below Activation Exercises: Single leg Hip thrusts x 8 each leg Double leg pogos x 10 Barbell Shrug jumps x 5

B

Hang Snatch

5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %

C

Back Squat

5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %

D

Barbell Overhead Press

5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %

E

Chin-Up

0, 44.09, 33.07, 22.05, 11.02

Coach
More from Better Conditioning
coach-avatar Kieran Hall

Over 15 years experience in strength and conditioning and elite sport. Working in Rugby Union, Track and Road Cycling, Netball and the Australian Winter Olympic team

More from Better Conditioning

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Better Conditioning 5x5 Strength
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