Harms Farms
We are going to be exploiting the inverse relationship between volume and intensity during this phase. When one goes up, the other must come down. Keep this in mind during these next 6 weeks as we push the volume.. Int3nsity to follow?
The underlying theme of strength will be the same, just with different rep maxes/max rep schemes and finishers that are hot and heavy to layer on the thickness.
Reps on reps on reps. Gains on gains on gains.
6 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
2 Rounds 30s Jump Rope/Pogo Hop 90/90 Hip Switch :20e Single Leg Glute Bridge MAX Reps 6 Plank w/ Alternating Hand Reach 10y Spiderman Crawls W/ Elbow To Drop 10y Knee Hug To Horizontal Lunge Twist
B1
Banded Hamstring Curl
15, 15, 15, MAX
B2
Band Walks
3 x 10
C1
Pause Back Squat
10, 10, 10, 7, 7, MAX
C2
RPR Hips
1 x 0:30
D1
2 DB RDL
3 x 10
D2
Alternating Contralateral Dead Bug
3 x 10
E1
Single Leg Calf Raise
3 x 200
E2
Nordic Hamstring Curl
3 x 4
F1
2 DB Rear Foot Elevated Split Squat
30, 25, 20, 15, 10
F2
Glute Bridge
30, 25, 20, 15, 10
Prep
A
2 Rounds 5 Scap Pull Up 5/e Side Lying T-Spine Rotation 2R / 2L Leg Cradle Lateral Lunge 5 Yoga Push Up
B1
Slight Incline DB Bench Press
15, 12, 10
B2
Banded Hip Flossing
3 x 30
C1
Bench Press
5 x 5
C2
Band Face Pull
3 x 15
D
Weighted Dips
7, 7, 5, 5, 3
E
Neutral Grip DB Bench Press
4 x 10
F
Seated DB Arnold Press
15, 12, 10
G1
Bent Over Rear Delt Fly
30, 20, 10
G2
DB Front Raise
30, 20, 10
G3
DB Lateral Raise
30, 20, 10
A
Cardio
1 x 30:00
B
Single Leg Calf Raise
25, 20, 15, 10, 5
C
Cool Down 1
1 x 10:00
Warm Up
A
2 Rounds :25 Static Pillar Holds :15 R / :15 L Side Plank w/ Hip Drop 10y Leg Cradle Lunge Twist :25 Active Foot Isometric Hold - Plantar Flexion
B1
Single Arm DB Row
4 x 15
B2
YTW
3 x 10
B3
Bretzel
3 x 0:10
C
Banded Straight Arm Pull Down
3 x 30
D1
Weighted Chin Ups
5, 5, 3, 3, 3 @ _ , _ , _ , _ , MAX lb
D2
Hip Airplane
4 x 5
E1
Barbell RDL
12, 10, 8
E2
Copenhagen Hip Adduction
3 x 0:10
F1
DB Shrug
12, 12, 10, 8
F2
Reverse Shrugs on Dip Bar
4 x MAX @ 0:30
Prep
A
2 Rounds :20 Pillar to Plank 3 Inch Worm Hands Only 5R / 5L Hurdle Step Forward 5R / 5L Spiderman Complex w/ a Horizontal Rotation :30 R / :30 L One Arm Banded Lateral Raise
B
Parallel Bar Dips
4 x 3
C1
Banded Tricep Pushdown
4 x MAX @ 1:00, 0:45, 0:30, _
C2
Band Face Pull
3 x 20
D
Deficit Push Up
1 x 100
E1
Hammer Curl
20, 20, 15, 15
E2
Barbell Reverse Curl
4 x MAX @ 45 lb
A
Pull-Up
4 x MAX
B
Squat, Lunge, Step Up Complex
5 x 5
C1
Russian KB Swing
50, 40, 30, 20, 10
C2
Isometric Goblet Squat Hold
0:10, 0:20, 0:30, 0:40, 0:50
Chris Harms
Minor League Strength and Conditioning Coach for San Francisco Giants
