S.A.R. Performance
Strength & Conditioning, General Fitness, Power SportsAn 8-week periodised Power and Strength Training Program with progressive complexity and development in all ranges of motion.
5 sessions per week
Must use App app to view and log training
Program Training
A1
Joint Circles
1 x 10
A2
KB Halo
1 x 5
A3
Turkish Get Up
1 x 3
A4
KB Prying Goblet Squat
1 x 5
A5
KB Windmill
1 x 5
B
KB Snatch
5 x 8 @ 20
C1
Sliding Hamstring Floor Curl
6, 5, 5, 4, 4
C2
KB ATG Split Squats
6, 5, 5, 4, 4
D1
Pull-Up
4, 4, 3, 3
D2
Ring Dips
4, 4, 3, 3
D3
Hanging Leg Raises
4, 4, 3, 3
E1
Joint Circles
E2
Basic Overall Stretches
Circuit
A
15 Rounds; each round is 1min: 1- 10x Burpees 2- 20x Mountain Climbers (10 each) 3- 10x Bodyweight Jump Squats 4- 10x KB Hack Squats (Front Rack or Goblet) 5- 5x Kneeling KB Snatches (Left) 6- 5x Kneeling KB Snatches (Right) 7- 5x Kneeling KB Cleans & Presses (Left) 8- 5x Kneeling KB Cleans & Presses (Right) 9- 10x Kneeling KB Side Swings (Left) 10- 10x Kneeling KB Side Swings (Right) 11- 10x KB Front Squat Thrusters (Double) 12- 10x KB Front Squat Thrusters (Double) 13- 10x KB Single Arm Outside Swings (Left) 14- 10x KB Single Arm Outside Swings (Right) 15- 20x Alternating Tucks & V-Ups (10 each) Take it easy with the weight. Try a few reps of each exercise first before beginning the circuit. Videos linked below for reference (ignore the sets and reps)
B1
KB Hack Squat
B2
Half-Kneeling KB Snatch
B3
Half-Kneeling KB Clean & Press
B4
Half-Kneeling KB Side Swings
B5
KB Front Squat Thrusters
B6
KB Outside Swings
B7
Alternating Tucks & V-Ups
A1
Joint Circles
1 x 10
A2
KB Halo
1 x 5
A3
Turkish Get Up
1 x 3
A4
KB Prying Goblet Squat
1 x 5
A5
KB Windmill
1 x 5
B
Double KB Clean & Jerk
4, 4, 3, 3 @ 8
C1
90 Degree Hamstring Bridge (Iso Hold)
2 x 60
C2
Sissy Squats
2 x 10
D1
KB Single Leg Good Morning
3 x 4
D2
KB Cyclist Squats
3 x 4
D3
KB Straight Leg Dead Bug
3 x 5
E1
1-Arm KB Row
5 x 5 @ 8, 8, 8, 9, 9
E2
KB Double Z Press
5 x 5 @ 8, 8, 8, 9, 9
F1
Joint Circles
F2
Basic Overall Stretches
A
Joint Circles
1 x 10
B
KB High Pull + External Rotation
3 x 10
C
KB Upright Row
3 x 10 @ 8
D
Full Range Calf Raises
3 x 9
E1
Tibialis Raise
3 x 9
E2
Tibialis Stretch
3 x 1:00
F
Zottman Curls
8, 9, 10
G
Tricep Standing French Press
8, 9, 10
A1
Turkish Get Up
1 x 3
A2
KB Prying Goblet Squat
1 x 5
A3
KB Single Legged RDL
1 x 5
A4
KB Windmill
1 x 10
B1
Jefferson Curls
3 x 10
B2
Couch Stretch (Hip Flexors)
3 x 1:00
C1
Trap 3 Raise
3 x 5
C2
DB Pullovers
3 x 10 @ 7
D
Shoulder Extension Pull
1 x 10
E
KB Single Arm Front Squatted Press
3 x 3
