NJbarbell
Strength & Conditioning, Power Sports , SpeedBuilt for Performance is a 12-week strength and conditioning program designed for former athletes and serious lifters. The program combines Olympic lift progressions, structured strength training, hypertrophy accessories, and conditioning to build explosive power, lean muscle, and real-world athletic performance.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm-Up/Speed Warm-up
For Completion
B
Sprint
5, 5, 5, 10, 10, 20
C
Box Jump to Depth Drop
5 x 6
D
Snap Down to Broad Jump
5 x 6
E
Clean
4 x 5
F
Back Squat
5 x 6
G1
Romanian Deadlift with DB
12, 10, 10, 8
G2
DB Step Up
12, 10, 10, 8
H
Plate Lateral Lunge
3 x 8
I
Standing Calf Raises
3 x 8
A
Depth Drop Push-ups (Shock Method)
5 x 6
B
Med Ball Slam
5 x 6
C
Push Press
4 x 5
D
Bench Press
5 x 6
E1
DB Seal Rows
12, 10, 10, 8
E2
DB Arnold Press
12, 10, 10, 8
F1
Dips
3 x 8
F2
Neutral Grip Lat Pulldowns
3 x 8
F3
WTY
3 x 8
A1
Seated DB Lateral Raises
4 x 10
A2
Head Supported Rear Delt Raises
4 x 10
B1
DB Roll Back
4 x 10
B2
Hammer Curl
4 x 10
C1
Leaning Overhead Cable Extension
4 x 10
C2
Cable Reverse Curl
4 x 10
D
GHD Sit Up
3 x 15
E1
KB Suitcase March
@ 0:30
E2
Band Resisted Hanging Knee Raises
3 x 15
F
Cardio
For Completion
A
Sprints
5, 5, 10, 10, 20, 20
B
Snap Down to Lateral Box Jump
5 x 6
C
Snap Down to 90 Degree Box Jump
5 x 6
D
Snatch
4 x 5
E
Trap Bar Deadlift
5 x 6
F1
DB Reverse Lunge
12, 10, 10, 8
F2
Seated Hamstring Curls
12, 10, 10, 8
G1
Copenhagen Side Plank Raises
3 x 8
G2
Seated Calf Raises
3 x 8
A
Lying Medicine Ball Chest Pass
5 x 6
B
Rotation Medball Slams
5 x 6
C
BTN Split Jerk
4 x 5
D
Pendlay Row
5 x 6
E1
Low Incline DB Bench
12, 10, 10, 8
E2
Weighted Pull Ups
12, 10, 10, 8
F1
Pec Dec Fly
3 x 8
F2
Cable Facepull
3 x 8
F3
DB Shrug
3 x 8
A1
Cuban Press
4 x 10
A2
Standing Machine Lateral Raises
4 x 10
B1
Tate Press
4 x 10
B2
Dumbbell Preacher Curls
4 x 10
C1
Ab Wheel
3 x 15
C2
GHD Reverse Crunch
3 x 15
D
Cardio
For Completion
