In-Tension Training LLC
This program is designed to maximize strength and power, while concurrently building muscle through hypertrophy work.
Max strength is built through a strategy called "wave loading" where you complete multiple "waves" of sets of desending reps (EG 4,3,2), with each set getting progressively heavier, allowing you to hit heavier weights then you would with a traditional 3 sets of 5.
Power is built through dynamic effort movements (lighter weight, higher velocity), plyometrics, and contrast work (heavy strength work paired with explosive plyometrics)
Lean mass is built through high volume accesory work
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
foam roll lats
A2
Foam Roll T spine
A3
Foam roll pecs
B1
Neck CAR
1 x 5
B2
Plank walkout + row + push up
1 x 10
B3
Shoulder handcuffs
1 x 5
B4
Prone Scorpion
1 x 5
B5
Side lying T spine
1 x 5
C
Counter Movement Medball Shotput
3 x 5
D1
Bench Press
4, 3, 2, 4, 3, 2
D2
Plyo push up
6 x 3
E1
Chin-Up
10, 8, 6
E2
Chest fly
15, 12, 10
F1
Pronated low cable row
3 x 10
F2
1 + 1/4 DB lateral raise
3 x 10
G1
Rope hammer curl
3 x 15
G2
Tricep Pushdown
3 x 20
H
stability ball roll out
3 x 10
A1
foam roll calves
1 x 0:30
A2
Foam roll hamstrings
1 x 0:30
A3
Foam roll quads
1 x 0:30
A4
Foam roll glutes
1 x 0:30
A5
Foam Roll T spine
1 x 0:30
B1
Single leg RDL + Reach
1 x 5
B2
Cossack Squat
1 x 5
B3
Hip Airplane
1 x 3
B4
Worlds greatest stretch
1 x 3
B5
Adductor rockback
1 x 3
B6
90/90 seqeunce
1 x 3
B7
Bird Dog
1 x 10
B8
Walking lunge with reach
1 x 5
C
Single leg hurdle hop + box jump
3 x 3
D1
Box Squat
5 x 5
D2
Dynamic seated box jump
5 x 3
E1
American KB Swing
5 x 10
E2
Reverse Nordic
5 x 8
F
KB lateral lunge
3 x 10
A1
Foam Roll T spine
A2
foam roll lats
A3
Foam roll pecs
B1
Neck CAR
1 x 5
B2
Plank walkout + row + push up
1 x 10
B3
Shoulder handcuffs
1 x 5
B4
Prone Scorpion
1 x 5
B5
Side lying T spine
1 x 5
C
Med Ball Rotational Slam
3 x 5
D1
Split stance landmine press
4 x 8
D2
Pendlay Row
4 x 8
E1
Incline DB Bench Press
10, 12, 15
E2
Neutral grip lat pulldown
10, 12, 15
F1
Standing 1 arm cable press
2 x 15
F2
Standing 1 arm cable row
2 x 15
G1
Rolling tricep extension
3 x 15
G2
Incline DB bicep curl
3 x 10
H
Strict Lower Hanging Leg Lifts
A1
Foam roll glutes
1 x 0:30
A2
Foam Roll T spine
1 x 0:30
A3
Foam roll quads
1 x 0:30
A4
Foam roll hamstrings
1 x 0:30
A5
foam roll calves
1 x 0:30
B1
Walking lunge with reach
1 x 5
B2
Single leg RDL + Reach
1 x 5
B3
Cossack Squat
1 x 5
B4
Hip Airplane
1 x 3
B5
Worlds greatest stretch
1 x 3
B6
Adductor rockback
1 x 3
B7
90/90 seqeunce
1 x 3
B8
Bird Dog
1 x 10
C
Trap bar jump from hang
3 x 5 @ 25 %
D1
Trap Bar Deadlift
4, 3, 2, 4, 3, 2
D2
Depth jump to box
6 x 3
E
Barbell Hip Thrust
3 x 8
F
DB forward lunge
3 x 10
G
Seated calf raise
3 x 15
