Intro to Strength Phase 4
Nick Lund Performance
Functional Fitness, General Fitness, Strength & ConditioningThis next phase of the Resurgence program is the fourth 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 eccentric work to build on joint resiliency and force production. The lifts will now have a slow muscle loading pattern during the exercise. This increases tension on the muscles being worked creating a greater stimulus for growth.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.
A
Foam Roll
1 x 3:00
Conditioning
B
Full Body Activation
Perform for 1 round - Downward dog to cobra pose x 5 reps - Quadruped Adductor Rock back x 10 reps per side - Cat-Cow x 10 reps - Thoracic Wall Opener x 10/10 reps - Knee hug w Reverse Lunge x 5/5 reps - Inchworm w pushup x 5 reps
C1
Goblet Squat
3 x 8
C2
Eccentric Chin-Up
3 x 5
D1
LM H-K SA Shoulder Press
3 x 8
D2
Barbell Hip Thrust
3 x 8
Conditioning
E
Accessory Circuit 1
Full body accessory finisher 12 minutes. Complete as many rounds as you can. Rest where needed. Banded Face pulls x 10 (Can also use a cable machine, just have it set to chest height) Banded monster walks x 12/12 (12 total steps forward and 12 total backwards) Front plank with hip rotation x 10/10
Conditioning
F
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
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
Descending Pyramid Circuit
Descending Pyramid Will start at 10 reps for every exercise and work your way down to 2 reps. At the end of each set you will perform a 1 minute effort on the cardio piece of your choice (assault bike, treadmill, bike, rower, elliptical, etc). Example 10 reps of the following exercise then 1 minute cardio effort. 9 reps of everything then cardio effort, 8 reps then cardio effort. Work your way down until you complete 2 reps of everything and the cardio effort. The cardio effort remains at 1 minute every round that you go down. Reverse lunges TRX/Inverted row Push up with shoulder tap (perform then touch both shoulders before going back down) KB Swing Lying toe touches Cardio x 1 minute
Conditioning
D
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
Conditioning
B
Full Body Activation
Perform for 1 round - Downward dog to cobra pose x 5 reps - Quadruped Adductor Rock back x 10 reps per side - Cat-Cow x 10 reps - Thoracic Wall Opener x 10/10 - Knee hug w Reverse Lunge x 5/5 - Inchworm w pushup x 5
C1
Lateral Goblet Squat
3 x 8
C2
3 Point Stance DB Row
3 x 8
D1
DB Bench Press
3 x 8
D2
Glute-Ham Raise
3 x 10
Conditioning
E
Accessory Circuit 2
Full body accessory finisher 12 minutes. Complete as many rounds as you can. Rest where needed. TRX Y x 8-10 TRX Single Leg Squat x 10/10 Plank Jacks x 10
Conditioning
F
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
B1
Hip Mobility - KB Squat
2 x 10
B2
Banded Cat Cow
2 x 10
B3
Downward Dog w Toe Tap
2 x 10
Aerobic Circuit
C
Pick a cardio modality and perform the following; 8 rounds 30 seconds harder effort / 30 seconds rest (easier effort) Repeat for 8 minutes straight then take a 2 minute rest then repeat again until a total of 3 sets are completed.
Conditioning
D
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
Conditioning
B
Full Body Activation
Perform for 1 round - Downward dog to cobra pose x 5 reps - Quadruped Adductor Rock back x 10 reps per side - Cat-Cow x 10 reps - Thoracic Wall Opener x 10/10 - Knee hug w Reverse Lunge x 5/5 - Inchworm w pushup x 5
C1
DB Rear Foot Elevated Split Squat
3 x 8
C2
Inverted Row
3 x 8
D1
30 Degree Incline DB Bench Press
3 x 8
D2
Elevated LM Single Leg Glute Bridge
3 x 8
Conditioning
E
Accessory Circuit 3
Full body accessory finisher 12 minutes. Complete as many rounds as you can—rest where needed. DB Full Can Shoulder raise x 10-15 Banded Bodyweight Glute Bridges x 12 DB Reverse Bicep Curl x 10
Conditioning
F
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
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 /
Kyle M.
Hockey Athlete
Verified Athlete"I’ve noticed his attention to detail through movements and lifts has been a big part in assuring I’m performing the workouts correctly and maximizing 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."
Erica L.
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."
