Crusader Strength
Combat Sports, Cycling, General Fitness, BodybuildingHypertrophy Clusters
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General Warm Up
Warming up is about physically preparing yourself for what's to come whilst taking care of nuances and intricacies that are personal to you. Here are your goals: 1) Raise your heart rate and base temperature. Options for this are any "erg" (bike/row/ski) or, if you're feeling particularly elite, some game-based drills that get you warm. 2) Mobilise certain areas. If you have a lower body focussed day, focus on lower body movements (see videos), and the same goes for upper & full body etc. 3) "Activate" is a benign term that's been overused but feel free to get things fired up before getting on with the making session 4) Gradually increase the intensity of whatever you are doing. If it's squats, for example, start with an empty bar and progress over 5-7 sets up to your working weights for the day unless otherwise specified. Here are some videos for ideas
B
Trap Bar Deadlift
1 x 1
C1
Trap Bar Deadlift
8 x 5
C2
Eccentric DB External Rotation On Bench
3 x 5
D1
Zercher Good Morning
3 x 6
D2
Hand Supported (Not So) Sissy Squat
3 x 5
E1
Copenhagen Side Plank (Knees)
2 x MAX
E2
Landmine Speed Rotations
3 x 20
Prep
A
General Warm Up
Warming up is about physically preparing yourself for what's to come whilst taking care of nuances and intricacies that are personal to you. Here are your goals: 1) Raise your heart rate and base temperature. Options for this are any "erg" (bike/row/ski) or, if you're feeling particularly elite, some game-based drills that get you warm. 2) Mobilise certain areas. If you have a lower body focussed day, focus on lower body movements (see videos), and the same goes for upper & full body etc. 3) "Activate" is a benign term that's been overused but feel free to get things fired up before getting on with the making session 4) Gradually increase the intensity of whatever you are doing. If it's squats, for example, start with an empty bar and progress over 5-7 sets up to your working weights for the day unless otherwise specified. Here are some videos for ideas
B
Thick Grip Incline Press
1 x 1
C1
Thick Grip Incline Press
8 x 5
C2
Drop Catch Pull Up
8 x 20
D1
Landmine Lateral Raise
3 x 6
D2
Chest Supported Single Arm Cable Row
3 x 10
