Burnside S&C
General FitnessThis strength and conditioning program is a general program focused towards the general population
This program will build your strength, power and conditioning. There will be 6 sessions available per week, however you only need 3 - 4 to make the necessary changes you are looking for.
This program is not a beginner program. You will need to understand how to train, the nutrition and recovery methods to make the most of this.
Please get in touch at pelserdamien@gmail.com if you would like to discuss this option in greater detail.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Air Squat
3 x 20
A2
2 min row/ski erg
B1
Airdyne
3 x 2:00
B2
Push-Up
3 x 15
C
Burpee
5 x 30
D
Dead Bug
3 x 8
A
20 Yard Sprint
B1
Back Squat
4 x 8
B2
Vertical Jump
4 x 5
C1
Glute Bridge
3 x 12
C2
Calf Raise
3 x 15
A
Plyometric Push-ups
3 x 5
B1
Chin-Up
4 x 8
B2
DB Farmer's Carry
4 x 30
C1
Band Pull-Apart
3 x 12
C2
DB Lateral Raise
3 x 15
A
Assault Bike
3 x 10:00
A
Broad Jump
3 x 10
B
Deadlift
4 x 8
C1
Supermans
3 x 12
C2
Side Plank
3 x 20
Conditioning
D
Howitzer finisher (arms)
5 Rounds Curls x 8 imm into 8 isometric push ups (Chest on floor, push to half and hold for an 8 count, release back to floor) imm into 8 partial chin ups. Rest 1 min between efforts
A1
Split Squat
3 x 12
A2
Single Arm KB Press
3 x 8
B
Strict Chin Up
5 x 5
C1
Banded Pull Aparts
3 x 15
C2
Barbell Shrug
3 x 10
C3
Glute Bridge
3 x 15
Circuit
A
400 cal row or assault bike Every 40 cals, stop and complete; 9 burpees 6 reverse lunges per leg 3 burpees Every 8 mins from min 8, complete a 300m run Time cap = 40 mins
Damien Pelser
My Name is Damien aka Damo> Strength coach based in JHB, South Africa. Love Hunting, mountains, training and eating in no specific order. From a coaching standpoint - I love building all round athletes. Strong, fit and resilient
