JACKED Rabbit: Performance Strength
Littauer Strength Training
If you're a hybrid-athlete whose sick of the Bro-Split and 5k plan grind and wants to see real strength and endurance gains without the nagging aches and pains, this program is for you! Designed as a full body training split, with 6 total training days and rest per week, you'll be set to perform in a way you haven't before. You'll be stronger, feel better, and run faster in 15 weeks!
The program starts with a baseline assessment for skill, then uses a form of Cal Dietz's Triphasic Training model incorporated with scaleable endurance program that grows with you.
A1
Super Lunge Series #1
2 x 8
A2
Cat-Cows
2 x 8
A3
Knee-To-Wall Ankle Mobility
2 x 12
B1
Forward Line Hops
3 x 15
B2
Push-Up Drops
3 x 5
C
Chin-Up
1 x MAX
D
Back Squat
1 x 1 @ MAX lb
E1
B-Stance DB RDL
3 x 6
E2
1-Arm DB Row
3 x 12
F
Dead Bugs
3 x 20
Prep
A
Skipping Series 1
This is a series used to get some blood flowing and some low level plyometrics in. There are no videos because I want you to go through this based on what you imagine it to be. Complete 2 sets of 10 yards of the following: 1) Skip 2) Skip Backwards 3) Skip Sideways 3) Skip High ( "Power Skip) 4) Skip Low (Like the ceiling is really low) NOTE: distance can be an estimate. It does not need to be exact
B
Run
1 x 6:00 @ 5
C
Run
1 x 1
D
Run
1 x 6:00 @ 5
A1
90/90 Hip Box
2 x 8
A2
Foam Roller Thoracic Extension
2 x 8
A3
Divers
2 x 8
B1
Seated Broad Jump
3 x 3
B2
Arms Only Medball Slams
3 x 10
C
Bench Press
1 x 1 @ MAX lb
D1
Low Trap Raise
3 x 8
D2
Goblet Squat
3 x 10
E1
Abduction Plank
3 x 8
E2
Plank Walkouts
3 x 5
Prep
A
Moving Indoor Warmup
For 10 yards of each: 1) Alternating Side Lunge 2) Hamstring Sweeps/Scoops 3) Forward Lunge w/ Rotation 4) High Kick 5) Moving Gate Swing 6) Archer/Grab And Reach 7) Figure Fours
Prep
B
Dynamic Skipping Series #1
Complete 2 sets of 10 yards of the following 1) Skip 2) Skip Backwards 3) Skip High (Power Skips) 4) A-Skip 5) B-Skip 6) C-Skip
C
Run
1 x 20:00
Recovery
D
Choice Stretching
Pick 2-3 stretches from the below list to hold for 1:00-1:30 each Couch Stretch (hip flexors) Elbow Supported Thoracic Extension Wall Pec Stretch Sit & Reach Banded Shoulder Distraction Banded Overhead Distraction Banded Posterior Hip Distraction Pigeon Stretch
A1
Thoracic Rotations (on wall)
2 x 8
A2
Single Leg Glute Bridge
2 x 12
A3
Bear To Pike
2 x 12
B1
Schlessinger Split Drops
3 x 16
B2
Lateral MB Decels
3 x 5
C
Deadlift
1 x 1 @ MAX lb
D1
Single Leg Squat From Box
3 x 6
D2
Seated DB Shoulder Press
3 x 12
E1
Zottman Curl
3 x 12
E2
DB Overhead Tricep Extension
3 x 12
Prep
A
Moving Indoor Warmup
For 10 yards of each: 1) Alternating Side Lunge 2) Hamstring Sweeps/Scoops 3) Forward Lunge w/ Rotation 4) High Kick 5) Moving Gate Swing 6) Archer/Grab And Reach 7) Figure Fours
Speed/Agility
B
Running Skill Series #1
Perform each of the following running drills: 1) Low Calf Dribbles (2x10yd) - Rest 10-20 seconds between sets 2) Straight Leg Shuffle (2x10yd) - Rest 10-20 seconds between sets 3) Straight Leg Shuffle w/ Alternating Leg Recovery (2x10yd per leg) - Rest 10-20 seconds between sets
C
Run
1 x 30:00
Nathanael Littauer
Coach Litt is the owner of Littauer Strength Training and a Hybrid Athlete with a focus on injury-free hybrid performance. In addition to being a Hybrid Athlete, he's worked with ~1,000 athletes across multiple endurance-based and strength/power sports over the last decade.
This isn't just a workout plan. It's a performance program, designed to build multiple qualities and skills that grow with you!
Get JACKED Rabbit: Performance Strength
