HeldersStrength
Football , Basketball, Rugby, Track & Field, General Fitness, Functional Fitness, Martial ArtsThis Program is adaptable from Intermediate to Advance Athletes.
The aim is to establish strong strength and conditioning foundations for those heavy sets attempts.
We will be focusing on heavy, slow and fast squats, great strength positioning varying from the snatch position and Jerk position.
We also aim to correct those shapes through out the lifts, how to positioning ourselves under the barbell before we pull of the ground.
Finally we will be focusing on how to build a strong midline and keeping a strong and tight mid upper back throughout the lifts, including squats and Olympic reps.
I hope you enjoy this journey and thank you for making me part of it.
Feel free to send any feedback, there is no such thing as bad athletes only inflexible Coaches.
Helder Pina
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Wall Handstand Hold By Heldersstrength
2 x 3 @ 10
A2
Box Jump
2 x 5
A3
GHD Hip Extension
2 x 10
B
Snatch Grip Deep Squat Behind Neck Press by Heldersstrength
3 x 5 @ 50 %
C
Pause Back Squats by Heldersstrength
10, 5, 5, 5, 5, 5, 5 @ 25, 50, 60, 60, 60, 60, 60 %
D
Hip Snatch by Heldersstrength
5, 4, 4, 3, 3, 3 @ 50, 60, 60, 70, 70, 70 %
E1
Snatch Deadlifts
4 x 5 @ 100 %
E2
Knees to Elbows
4 x 10
A1
Wall (scaled) Walks by Heldersstrength
3 x 5
A2
GHD Sit-Up
3 x 10
B
Muscle Clean + Strict Press
5 x 5 @ 50 %
C
Clean Drop Under by Heldersstrength
3 x 3 @ 50 %
D
Panda Pull + Hip Clean + Push Jerk by Heldersstrength
5, 5, 4, 4, 3, 3, 3 @ 50, 50, 60, 60, 70, 70, 70 %
E1
Clean Deadlift + pause at the knee by Heldersstrength
4 x 5 @ 100 %
E2
Oblique Side Crunch
4 x 20
A
YTW
2 x 5
B1
Bench Press by Heldersstrength
4 x 8 @ 80 %
B2
Snatch grip Bent Over Row by Heldersstrength
4 x 8 @ 70 %
B3
Bulgarian Splits by Heldersstrength
4 x 8 @ 44.09 kg
C1
Pull-Up
3 x 5
C2
Barbell Reverse Lunges by Heldersstrength
3 x 8 @ 50 %
D
Split Jerk Balance from Rack by Heldersstrength
5, 4, 3, 3, 3 @ 50, 60, 70, 70, 70 %
E1
Rowing
4 x 2500
E2
Sit ups with Knee tuck by Heldersstrength
4 x 10 @ 22.05 kg
A1
Hip & Midline Mobility by Heldersstrength
2 x 5
A2
Scapula Activation by Heldersstrength
2 x 5
B
Back Squats By Heldersstrength
10, 5, 4, 3, 3, 3, 3 @ 25, 50, 60, 70, 70, 70, 70 %
C
Power Snatch by Heldersstrength
5 x 5 @ 50 %
D
Power Clean from Blocks by Heldersstrength
5 x 3 @ 60 %
E
Assault Bike
1 x 10:00
A1
Scapula Activation by Heldersstrength
2 x 8
A2
Hip & Midline Mobility by Heldersstrength
2 x 8
A3
Thoracic & Hamstring release by Heldersstrength
2 x 8
B
Overhead Squat by Heldersstrength
5, 4, 3, 3, 3 @ 50, 60, 70, 70, 70 %
C
Snatch by Heldersstrength
5, 1, 1, 1, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 75, 75, 75, 75, 75, 75, 75 %
D
Clean & Jerk by Heldersstrength
3, 3, 2, 1, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 75, 75, 75, 75, 75, 75, 75 %
E
Rowing
1 x 2500
