The Muscle Manual
The Strength Standard
Field Sports, Powerlifting, Multi-sport, Functional Fitness, Strength & ConditioningFor this program there are 3 full body training days. Each day should take you 45 minutes to an hour. Adults are awake on average of 112- 119 hours in a week, so all you are sacrificing is just 3 hours in a week to make yourself better.
The program is very simple. You will be doing full body workouts that focus on foundational movements that give you the biggest “bang for your buck”. These movements are also easily scalable which will enhance your chances to see gains quicker.
Program Structure
Day 1 – Vertical Jump, Deadlift, OH Press, Accessories + Conditioning
Day 2- Lateral Bounds, Horizontal Press, Hinge, Accessories + Arms
Day 3- Plyo, Squat, Row, Accessories + Conditioning
A1
Pogo Hop
3 x 15
A2
Deep Squat Pops
3 x 10
B
Seated Box Jump
3 x 5
C
Barbell Deadlift
3 x 10
D
HK 1 Arm Landmine Press
3 x 10
E1
Goblet Squat
2 x 12
E2
SA Row
2 x 12
F
Side Bend w/ knees bent
1 x 5:00 @ MAX
Circuit
G
Treadmill Tempo Run x10 ~10 minutes - :15on/:45off - Run @ 70% of a sprint. Not a jog, not a full sprint; somewhere in-between. - If running hurts your knees, lower back, or somewhere else, try biking instead (for the exact same time/intensity!) - Are you wearing a Heart Rate Monitor? HRs shouldn't exceed 85% of your projected Max HR. If they are you aren't resting long enough. Try resting a minute instead of 45 seconds
A1
Side Lying Opener
3 x 15
A2
Light Zig Zag Leaps
3 x 10
B
Skater Bounds
3 x 5
C
Hooklying DB Bench Press
3 x 10
D
Romanian Deadlift (RDL)
3 x 10
E1
FFE Reverse Lunge
2 x 12
E2
HK Lat Pulldown
2 x 12
F1
Tricep Rollback
1 x 5:00 @ MAX
F2
DB Lateral Raise
A1
Hip Airplane
3 x 5
A2
Light Split Stance Leaps
3 x 10
B
Hurdle/Tuck Jumps
3 x 5
C
Back Squat
3 x 10
D
DB Chest Supported Row
3 x 10
E1
Alternating Incline Press
2 x 12
E2
Hammer Curls
2 x 12
Circuit
F
~3-4 rounds - :30on/:30off -Perform each exercise one after the other for the prescribed amount of time. -If you can not perform an exercise for 30 consecutive seconds, take breaks or split into sets until time expires. 1) Med Ball Slam 2) Farmer Carry 3) Step Up
