STONE STRENGTH
Set The Tone Strength
Strength & Conditioning, TacticalStone Strength is a 9 week strength and conditioning program. This program is NOT sport specific, it is for general athletes of any level who are looking to get stronger and faster. It is a great program to utilize during the off season for athletes who compete.
Stone strength uses the conjugate method created by Westside Barbell, combined with my performance system built on firsthand experience and battle tested exercises that deliver real results. It focuses on increasing absolute strength on max effort days, increasing speed strength on dynamic effort days, and increases general physical preparedness. The conjugate method eliminates weaknesses by using different exercise variations and utilizing the 3 week wave to avoid a plateau.
Every week in the 9 week program includes 2 max effort days, 2 dynamic effort days, 1 active recovery day, and a G.P.P. circuit every other week. Exercise videos and instructions are attached to each exercise.
Don't be weak, be a stone, and set the tone!!!
A1
Small arm circles (forward)
1 x 10
A2
Small arm circle (backwards)
1 x 10
A3
Cross body arm swings
1 x 10
A4
Neck roll stretch
1 x 10
B1
Banded Pull Aparts
1 x 10
B2
Overhead band pull aparts
1 x 10
B3
Banded shoulder external rotation
1 x 10
B4
Push Ups
1 x 20
A
Single Arm KB Press
3 x 6
B
Bench Press
5, 4, 3, 2, 1, 1, 1 @ _ , _ , _ , _ , 90, 90, 90 %
C
Seated Arnold DB Press
10, 8, 6
D
Tricep Pushdown
3 x 10
E
Split Stance Overhead Tricep Extension
3 x 10
F
Cable chest flies (high)
3 x 12
G
Incline bench press smith machine
3 x 12
A1
Alternate lateral leg swings
2 x 10
A2
Alternate open and close gate
2 x 10
A3
Butt Kicks
1 x 10
B1
Banded front walks
1 x 10
B2
Banded lateral walks
1 x 10
B3
Air Squat
1 x 15
A
KB swings
3 x 5
B
Back Squat
5, 4, 3, 2, 1, 1, 1 @ _ , _ , _ , _ , 90, 90, 90 %
C
Heel elevated goblet squats
10, 8, 6
D
KB Front Rack lunge
3 x 10
E
Leg Extension machine
3 x 12
F
Hamstring curl machine
3 x 12
G
Decline Sit Up
3 x 12
A1
Small arm circles (forward)
1 x 10
A2
Small arm circle (backwards)
1 x 10
A3
Cross body arm swings
1 x 10
A4
Neck roll stretch
1 x 10
B1
Banded Pull Aparts
1 x 10
B2
Overhead band pull aparts
1 x 10
B3
Banded shoulder external rotation
1 x 10
B4
Push Ups
1 x 20
A
Speed bench pin press
9 x 3 @ 70 %
B
Pull-Up
3 x 15
C1
Lat pulldown machine
3 x 15
C2
Cable Facepull
3 x 20
D1
DB Shrug
3 x 20
D2
Alternating KB Row
3 x 12
E
Zottman Curls
3 x 15
A1
Alternate lateral leg swings
2 x 10
A2
Alternate open and close gate
2 x 10
A3
Butt Kicks
1 x 10
B1
Banded front walks
1 x 10
B2
Banded lateral walks
1 x 10
B3
Air Squat
1 x 15
A
Barbell Back Squat
10 x 2 @ 70 %
B
Trap Bar Deadlift
8 x 1 @ 70 %
C
KB swings
4 x 20
D1
Wall Sit
3 x 0:45
D2
Standing DB Calf Raise
3 x 20
E1
DB double leg RDL
3 x 15
E2
Reverse Lunges
3 x 15
STT Circuit .01
A
30 sec on and 30 sec off for each exercise 6 rounds total Pick a weight comfortable enough to challenge you. 1. KB farmer's walk- 30 sec on/30 sec rest. Continue to 2. 2. Sled drags forward- 30 sec on/ 30 sec rest. Continue to 3. 3. Battle ropes alternating waves- 30 sec on/ 30 sec rest. Continue to 4. 4. Sled drags backwards- 30 sec on/30 sec rest. End of round. Continue to 1 and repeat. A round is scored after completing all 4 exercises. Repeat until you finish 6 rounds.
A1
Small arm circles (forward)
1 x 10
A2
Small arm circle (backwards)
1 x 10
A3
Cross body arm swings
1 x 10
A4
Neck roll stretch
1 x 10
B1
Alternate lateral leg swings
2 x 10
B2
Alternate open and close gate
2 x 10
B3
Butt Kicks
1 x 10
C1
Banded Pull Aparts
1 x 10
C2
Overhead band pull aparts
1 x 10
C3
Banded shoulder external rotation
1 x 10
C4
Push Ups
1 x 20
D1
Banded front walks
1 x 10
D2
Banded lateral walks
1 x 10
D3
Air Squat
1 x 15
A
Active Recovery
1 x 30:00
B
Sauna
1 x 15:00
C
Foam Roll
1 x 10:00
D
Static Stretches
1 x 5:00
Tony Maciczak
Strength & Conditioning Coach Athlete/Firefighter
"The world offers you comfort. But you were not made for comfort. You were made for greatness." -Pope Benedict XVI. Be not afraid, be great, and set the tone.
Get STONE STRENGTH