Modern Athlete Strength Systems
1 sessions per week
Must use App app to view and log training
Program Training
A
Echo Bike
1 x 5:00
Prep
B
JFL Warm-Up
RAMP Warmup (Raise, Activate, Mobilize, Potentiate) Band Seated Abduction 1x10 Band Pull-Aparts 1x10 Air Squat 1x10 Close Grip Push-Ups 1x10 Couch Stretch 1x:20 Seconds Deep Squat with Thoracic Rotation 1x:20 Seconds
C
Back Squat
5, 5, 12, 12, 12, MAX @ 50, 55, 60, 60, 60, 60 %
D1
Speed Bench Press
6 x 3 @ 50 %
D2
Med Ball Jammers
6 x 3
E1
DB Push Press
3 x 8
E2
DB Reverse Lunge
3 x 12
E3
Lat Pulldown
15, 12, 10
F1
Bicep Curl 21s
3 x 21
F2
DB Prone Flys
3 x 20
F3
Plank
3 x 1:00
Conditioning
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
H
A
Dynamic Warmup
B
Run
6 x 0:30
C
Run
4 x 1:00
Recovery
D
Lower Body Band Stretch
Band Stretch Series Band Hamstring Stretch x:20 seconds each leg Band Adductor & Abductor Stretch x:20 seconds each leg Band Quad Stretch x:20 seconds each leg
A
Echo Bike
1 x 5:00
Prep
B
JFL Warm-Up
RAMP Warmup (Raise, Activate, Mobilize, Potentiate) Band Seated Abduction 1x10 Band Pull-Aparts 1x10 Air Squat 1x10 Close Grip Push-Ups 1x10 Couch Stretch 1x:20 Seconds Deep Squat with Thoracic Rotation 1x:20 Seconds
C
Bench Press
5, 5, 12, 12, 12, MAX @ 50, 55, 60, 60, 60, 60 %
D1
Trap Bar Deadlift
6 x 3 @ 50 %
D2
Broad Jump
6 x 2
E1
Landmine Goblet Squat
15, 12, 10
E2
Seated DB Shoulder Press
15, 12, 10
E3
Seated Close Grip Cable Row
15, 12, 10
F1
Cable Tricep Pushdown Drop Set
3 x 30
F2
DB Shrug
3 x 20
F3
Suitcase Carry
3 x 25
Conditioning
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A
Dynamic Warmup
B
Run
4 x 2:00
C
Easy Paced Run
1 x 10:00
Recovery
D
Lower Body Band Stretch
Band Stretch Series Band Hamstring Stretch x:20 seconds each leg Band Adductor & Abductor Stretch x:20 seconds each leg Band Quad Stretch x:20 seconds each leg
A
Echo Bike
1 x 5:00
Prep
B
JFL Warm-Up
RAMP Warmup (Raise, Activate, Mobilize, Potentiate) Band Seated Abduction 1x10 Band Pull-Aparts 1x10 Air Squat 1x10 Close Grip Push-Ups 1x10 Couch Stretch 1x:20 Seconds Deep Squat with Thoracic Rotation 1x:20 Seconds
C
Deadlift
5, 5, 12, 12, 12, MAX @ 50, 55, 60, 60, 60, 60 %
D1
Speed Back Squat
6 x 3 @ 50 %
D2
Box Jumps.
6 x 2
E1
DB Floor Press
15, 12, 10
E2
DB RDL + Shrug
15, 12, 10
E3
Supinated Grip Lat Pulldown
15, 12, 10
F1
Bumper Plate Holds
3 x 0:20
F2
Band Pull Apart with Hold
3 x 20
F3
Banded Pallof Rotation
3 x 10
Conditioning
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A
Dynamic Warmup
B
Easy Paced Run
1 x 25:00
Circuit
C
Pull-Up/Dip Progression 5,4,3,2,1 = 1 round Perform 2 rounds (30 reps of each) How to execute: Perform 5 pull-ups then immediately perform 5 dips then 4 reps of each then 3 reps of each, then 2 reps of each then 1 rep of each. Take 30 seconds or less rest time between each set. If bodyweight is too easy feel free to perform with a weighted vest.
Recovery
D
Lower Body Band Stretch
Band Stretch Series Band Hamstring Stretch x:20 seconds each leg Band Adductor & Abductor Stretch x:20 seconds each leg Band Quad Stretch x:20 seconds each leg
