Coach Shane Miller
Strength & ConditioningThis is the first of three "GET BIG" cycles. Each 6 week program is designed to build off the previous.
Features4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Move Well Series - 1
2 Rounds 60s Squat Position Calf Raise 60s Band TKEs 60s Lateral Monster Band 60s Seated Ext. Rotation Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.
Skill/Tech
B
Clean Progression
2 Rounds 5 Romanian Deadlift (RDL) 5 Hang Muscle Clean 5 Front Squat 5 Squat Clean *add weight for second round
C
Isometric Mid-Thigh Pull (IMTP)
2 x 4 @ 0:10
D
Power Clean
5 x 5
E1
Banded Barbell Squat Jump
4 x 6
E2
Vertical Jump - Band Assisted
4 x 6
F1
Seated Tib Bar Dorsi Flexion
3 x 15
F2
Slant Board Calf Raise
3 x 10
Prep
A
Move Well Series - 2
2 Rounds 60s Banded Ankle Eversion 60s ATG Split Squat 60s Quadruped Rotation 60s Band Pull-Aparts Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.
B
Bench Press
5, 4, 3, 2, 1, MAX
C
Hand-Over-Hand Sled Pull
1 x 4 @ 20
D1
Bent Over DB Row
4 x 10
D2
Single Arm Dumbbell Press on Stability Ball
4 x 10
E1
Lat Pulldown
3 x 10
E2
Cable Chest Fly
3 x 10
F1
DB Bicep Curls
4 x 15
F2
Tricep Pushdown
4 x 15
Prep
A
Move Well Series - 3
2 Rounds 60s Stability Disc Toe Touches 60s Copenhagen Side Planks 60s Slant Board Jefferson Curls 60s Hanging Scap Raises Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.
B
Back Squat - Isometric Hold Bottom
2 x 4 @ 30 %
C
Back Squat
5, 4, 3, 2, 1, MAX
D
Backward Sled Drags
1 x 4 @ 20
E1
Nordic Curl - Band Assisted Mod
4 x 10
E2
ATG Seated Goodmorning
4 x 10
F1
Seated Knee Extension Machine
3 x 10
F2
Barbell Roll Outs
3 x 10
Prep
A
Move Well Series - 4
2 Rounds 60s Wall Tib Raises 60s Standing Banded Fire Hydrants 60s Side Lying Windmills 60s Band Pass Through Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.
B
Isometric Bench Press Hold
2 x 4 @ 0:10
C
Bench Press - Band Resistance
5 x 3 @ 50 %
D1
Explosive Sled Pull - Upper Body Pull
1 x 4 @ 20
D2
Three Position Med Ball Rotation Toss
4 x 5
E1
Landmine Explosive Rotation Punch
4 x 6
E2
1-Arm DB Row Explosive (Unsupported)
4 x 6
F1
EZ Bar Curl
3 x 10
F2
Tricep Pushdown
3 x 10
