SWEAT STRENGTH - Fall '20
Commxn
The Sweat Strength Program is a 6 week progressive program that helps you build functional strength in your deadlift, press and squats while maintaining joint health.
In this 6 week program, expect to train all your fundamental movement patterns (squat, hinge, push, pull, lunge, core stability) in a unique and unconventional approach that will help you build strength and muscle.
If your goal is to burn fat while on this program, combine it with a nutrition plan that is suited for fat burning.
Optimize your results by putting intent and focus into your training and recovery, and by being mindful of your movement quality.
This program can easily be done at your local gym and doesn't require any special equipment.
Equipment needed: Barbell with plates, Dumbbells [various] Bands [1/2in superband, hip circle] Kettlebells [various] Air Assault / or Skipping rope
A1
Hip Mobility Circuit
A2
Spine Mobility Circuit
B1
Split Squat Floss
2 x 10
B2
SL RDL
2 x 3
C
Barbell Deadlift
4 x 12
D1
Barbell Romanian Deadlift
3 x 12
D2
Cossack Squat.
3 x 10
E1
Kettlebell Overhead Reach to Toe Tap
3 x 10
E2
Kettlebell Goodmorning into squat
3 x 12
A
Spine Mobility Circuit
B1
W's
2 x 20
B2
T's
2 x 20
C1
Dumbbell Floor Press
4 x 12
C2
Max Rep push ups
D1
Bent Over Row
3 x 15
D2
Double Z-Press
3 x 12
10 TO 1
E
Push Up Downward Dog /OR ankle tap Bicep Curl
A1
SFP Upper Body Warm Up
A2
SFP LOWER BODY WARM UP
B1
Single Arm Hollow Press
3 x 10
B2
Blackburns.
3 x 5
Do Work
C
Buy In (only do this once) 50[25] CAL Air Assault / 500[250] Single Unders 5 Rounds for Time 15 Air Squats 12 Kettlebell Swings 9 Alt. DB Hang Snatch
A
Hip Mobility Circuit
Movement Prep
B
2 Rounds Hip Air Plane x 3 to 5 Ipsilateral Deadbug x 10ext per leg
C1
Dead Stop Split Squat
10, 8, 8, 8
C2
Downward Dog Ankle Taps
3 x 10
D1
Dumbbell Front Squat
3 x 12
D2
Alt. Active Leg Raise
3 x 20
E
QUADZILLA
A1
Lower Body Warm up
A2
Upper Body Warm up
B1
Hip Bridge March
2 x 30
B2
KB Deadbug Pull Over
2 x 10
C1
Offset Farmer Hold
4 x 30
C2
kettlebell Windmill.
4 x 5
D1
Single Arm Hip Bridge Press
3 x 12
D2
Supine Grip Bent Over Row
3 x 12
For time
E
Pick One: 30 CAL Air Assault 300 Single Unders
Michael Patella
Michael is the owner of Sweat Fitness & Performance and has been coaching for 15 years. His extensive knowledge in movement prescription has helped him become one of the Windsor's top strength coaches. Michael's mindful approach to fitness has helped his community members thrive in an industry riddled with gimmicks and fads.
Train alongside our community from the comfort of your home or at your favorite big box gym. We've done all the work for you - video coaching and instruction, to how many sets and reps - this program gives you everything you need to become your best self!
Get SWEAT STRENGTH - Fall '20
Sean
Fitness Beyond Physical Results
Verified Athlete"Mike has built an environment that promotes working together as a team. We lean on each other, energize each other and motivate each other. I’ve been a member of multiple gyms and have had an array of personal trainers over the course of my “fitness life” and Mike has created something special."
Neil
Become Who You Want to Be
Verified Athlete"The main reason I train at Sweat is to work towards my goal of living a healthy, long life where I can be the father to my girls and husband to my wife that I have envisioned: To ensure that I will be around for grandchildren and live my best fulfilled life with Allison"
Adriana
Building Better Humans
Verified Athlete"It's about the whole person: Physical, emotional, spiritual. I feel like I can kick ass after I leave the gym and it puts me in such a great mood."