Intro to Strength Phase 3

Nick Lund Performance

General Fitness, Strength & Conditioning, Functional Fitness
Coach
Nick Lund

This next phase of the Resurgence program is the third program in its series. This block is for those looking to increase strength while continuing to develop their aerobic work capacity as this will greatly benefit you to optimize your health outside of the gym. It follows a simple workout structure that is evidence backed to increase your performance.

During this 4 week block you will now be incorporating isometric work to build on joint resiliency and force production. The lifts will now have a pause during the hardest part of the exercise. This increases tension on the muscles being worked creating a greater stimulus for change.This will greatly affect your force production by increase your strength for your lifts.

There are also two aerobic conditioning days seperating the lift days to allow for aerobic development and to take stress off the body while incorporating movement. These days are not meant to be completed at a max effort but aim more for constant low-moderate level work rate.

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Increased Strength
The isometrics will lead to greater strength for your tendons at length which will have a great impact on increasing your joint longevity. This will also provide you with greater force production when you take the time to pause mid-lift and engage the stimulus to drive through the hardest part of the exercise. More strength, less problems.
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Aerobic Work Capacity
Be able to increase your body's capabilities of utilizing oxygen through the provided aerobic days. These sessions are designed to help keep a constant work rate to train the aerobic system to push through fatigue and go the extra mile. Sled circuits and aerobic intervals await you in this 4 week block!
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Daily Mobility Work
Each day has a structured warm-up paired with activation drills focused on the main lifts as well as challenging the body through greater ranges of motion. Utilize these movements to increase your mobility to allow you to move better both in and outside the gym.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Barbells // Mini Bands // Bench
Recommended
Landmine // Sleds // Conditioning Equipment
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Sample Week
Week 1 of 4-week program
Sunday
Day 1 - Full Body Resistance 

A

Foam Roll

1 x 3:00

B1

Dynamic Hip Flexor/Hamstring Rock

1 x 5 @ 5

B2

H-K Lateral ADDuctor rock

1 x 8

B3

Iron Cross

1 x 5

B4

Bow + Arrow Stretch

1 x 10

B5

Child Pose to Cobra

1 x 8

C1

Inchworm Push-Up

2 x 5

C2

Cook Squat

2 x 5

C3

Glute Bridge w Reach

2 x 10

D1

Goblet Squat

3 x 6

D2

Iso Chin Hold

3 x MAX

E1

LM H-K SA Shoulder Press

3 x 12

E2

Barbell Hip Thrust

3 x 6

Circuit

F

Full body finisher 10 minutes. Complete as many rounds as you can. Rest where needed. Banded Tricep pushdown x 10 Banded lateral low walks x 10/10 Half kneeling DB Wood chops x 10/10

Conditioning

G

Full Body Stretch

Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch

Monday
Day 2 - Pre-Hab / Aerobic Conditioning / Core Circuit  

A

Foam Roll

1 x 3:00

B1

PNF Hamstring Stretch

2 x 6

B2

Inchworm Push-Up

2 x 8

B3

Groiner

2 x 8

Conditioning

C

Aerobic Sled Circuit

Complete 6 Rounds Keep weights light-moderate. Not meant to be rushed, just continuous work to keep heart rate up. Rest 1-2 minutes between sets if needed Backward Sled Drags x 20-30 yards Med ball slams x 10 DB renegade row x 10/10 KB Swing x 15-20

Conditioning

D

Core Circuit 3

Core Circuit 2-4 rounds / Rest 1-2 minutes between rounds V-ups x 10 Front plank w Hip rotation x 10/10 Band Rotations x 10/10

Conditioning

E

Full Body Stretch

Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch

Tuesday
Day 3 - Full Body Resistance 

A

Foam Roll

1 x 3:00

B1

Ankle Rockbacks

1 x 10

B2

Hip Mobility - KB Squat

1 x 5 @ 5

B3

Dynamic Pigeon w Reach

1 x 8

B4

H-K Thoracic Wall Rotation w Lift

1 x 8

B5

Alternating Supermans

1 x 8

C1

Cossack Squat

2 x 8

C2

Yoga Pushup

2 x 5

C3

Cook Hip Lift

2 x 8

D1

Lateral Goblet Squat

3 x 6

D2

Incline DB Row

3 x 6

E1

DB Bench Press

3 x 6

E2

Glute-Ham Raise

3 x 6

Circuit

F

Full body finisher 10 minutes. Complete as many rounds as you can. Rest where needed. DB Bent over rear delt flys x 10-15 DB Reverse Lunges x 10/10 Side plank w hip taps x 10/10

Conditioning

G

Full Body Stretch

Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch

Wednesday
Day 4 - Mobility / Aerobic Circuit  

A

Foam Roll

1 x 3:00

B1

Hamstring Stretch to Squat

2 x 6

B2

Cat Cow

2 x 10

B3

Downward Dog w Cobra

2 x 5

Aerobic Circuit

C

Pick a cardio modality and perform the following; 8 rounds 3-minute effort at a 6-7/10 intensity. The last 20 seconds of the 3 minutes increase resistance and perform a hard sprint then return to an easy ride/walk for another 3 minutes. So sprints should occur at 2:40 , 5:40, 8:40, etc.

Conditioning

D

Full Body Stretch

Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch

Thursday
Day 5 - Full Body Resistance 

A

Foam Roll

1 x 3:00

B1

Manual Ankle Dorsiflexion Mobilization

1 x 10

B2

3 Way HK Hip Rock

1 x 8

B3

Downward Dog to Groiner

1 x 5

B4

T-Spine Reach

1 x 8

B5

Hip Hinge w Shoulder Flexion

1 x 10

C1

Backward Lunge with Twist

2 x 5

C2

Bear Crawl Openers

2 x 5

C3

Side Plank Rotation

2 x 8

D1

DB Rear Foot Elevated Split Squat

3 x 6

D2

Inverted Row

3 x 6

E1

30 Degree Incline DB Bench Press

3 x 6

E2

Elevated DB Single Leg Glute Bridge

3 x 8

Circuit

F

Full body finisher 10 minutes. Complete as many rounds as you can. Rest where needed. DB Lateral Shoulder raise x 10-15 SB Hamstring Curl x 10 Bicep Curl x 10

Conditioning

G

Full Body Stretch

Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch

Coach
coach-avatar Nick Lund

Over the years of coaching, I've been exposed to youth athlete training, varsity athletes, pro athletes and the everyday gym fanatic. My objective when programming is to be able to provide the appropriate tools for my athletes and clients to be able to overcome the obstacles in front of them, whether for a championship or a day of activity with the kids. Diploma+BSc Kinesiology / CSCS / NSCA CPT /

FAQs
Is this just for beginners?
No, anyone can perform this workout! The workout difficulty can be increased depending on the intensity you push the exercises by lifting weights that are more challenging for yourself.
Can I swap exercises?
If your form is good and you can perform the lifts safely, then go for it. Swap any exercise but be aware, that these exercises are put in the program to serve a purpose whether to prevent instability in a joint or to develop a pattern that will be used for future programs in this series.
What if I can't get all 5 sessions in?
Do what you can to the best of your schedule. If you need to drop it down to 2-3 days to make it more reasonable then go for it. Maybe you can do 3 days one week and 5 the next week. Some movement is better than no movement!
Who is this program for?
This program can be beneficial for both general fitness and/or used for athletes as well to build up a general foundation of proper lift mechanics and capacity before advancing further into their training career.
Is it necessary to have phase 1 completed before doing this program?
Absolutely not, if you have experience lifting weights and your form is good then you can hop into this program with no problem.
The Proof
verified-athlete-avatar Kyle Maksimovich

AHL Hockey Athlete

Verified Athlete

"I’ve noticed his attention to detail through movements and lifts have been a big part in assuring I’m performing the workouts correctly and to maximize potential. I’ve noticed a more explosive stride on the ice along with a conditioned body to help me through the tough days of the season."

verified-athlete-avatar Erica Lavoie

Fitness Mom

Verified Athlete

"Nick has a solid education/background in sports training & an undeniable passion for his career. With a well-established, proven track record in the development of multiple athletes & personal training clients, It became increasingly clear he had the tools I needed to get started."

Intro to Strength Phase 3