Athletic Strength & Conditioning
Beach Fitness & Performance LLC
Strength & ConditioningUnleash Your Inner Athlete!
The goal behind creating this program is to get bigger, faster, and stronger using top training techniques. This is strength and conditioning at it's core. We recommend this program for intermediate to advanced athletes who are looking at improving their strength and endurance. This program involves muscular strength work, mobility, and cardiovascular training. This program can be completed in the gym or a well built home gym.
Program Overview:
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8 week duration.
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5 days per week, roughly 1 hour workouts.
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Sets x Reps x Weight (we provide guidance on load using the Percentage max and Rate of Perceived Exertion chart).
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Daily warm up and cool down routines
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We recommend having access to a gym or a well equipped home gym where you are able to perform exercises in supersets and/or circuits.
A
Cardio Warm up
B
Dynamic Warm up #1
Barbell Warm up
C
2 Rounds complete with 35-45lb barbell and ~10lb slam ball: 5x BB RDL 5x BB Bent over Row 5x BB Military Press 5x BB Front or Back Squat 5x Slam Balls 0:45 Rest
D1
Back Squat
4 x 8
D2
Deadbug
2 x 5
E
Bench Press
4 x 8
Conditioning
F
Row E3MOM
Move Fast! Use the same DB for all, Men ~20lb, Women ~10lb Keep a running clock Every 3:00 for 12:00 perform: - 225m Row - 8x DB Push Presses - 5x/side DB Reverse Lunges holding DB's - 3x Renegade Push Ups (If you finish in 2:00 you earned 1:00 of rest time, if you finish in 2:50 you earned 0:10 rest, if you do not finish in the 3:00 continue until you finish then rest with what is left of the entire next round) Record time of completion for each round.
Conditioning
G
Stretch Circuit
0:30 hold at each position - Single leg forward fold - Seated Straddle - Figure 4 - Kneeling Hip Flexor - Cobra - Child Pose
A
Cardio Warm up
B
Dynamic Warm up #1
C1
Band Pull-Apart
2 x 10
C2
Scapular Wall Slide
2 x 10
C3
Feet on Wall Push up
2 x 10
Conditioning
D
Pull up Mechanical Drop Set 2
Pull up Mechanical Drop Sets: Start weighted if possible, Assisted if needed 6x Overhand or Underhand 0:20 Rest 6x Neutral grip or grip not chosen above 0:20 Rest 3x Overhand or Underhand 0:20 Rest 3x Neutral grip or grip not chosen above 2:00 Rest then repeat for round 2. Adjust weight/assistance as needed for second round.
E
Lat Pulldown
2 x 15
F1
Bent Over Row
4 x 10
F2
Barbell Roll Outs
3 x 6
G1
DB Lat Pull over
3 x 8
G2
Alternating Seated DB curl
3 x 8
H1
Plank
2 x 0:30
H2
Reverse Plank
2 x 0:20
H3
Dead Hang
I1
Barbell Bicep Curl
2 x 12
I2
Push-Up
2 x 12
Conditioning
J
Stretch Circuit
Add in any extra stretch or foam roll work of choice 0:30-1:00 hold at each position. Relax into each stretch, control your breathing, and don't force it. - Single leg forward fold - Seated Straddle - Figure 4 - Kneeling Hip Flexor - Cobra - Child Pose
A
Dynamic Warm up #1
B1
Supine Band Leg Drop
2 x 5
B2
Copenhagen plank
2 x 0:15
B3
Bretzel stretch
2 x 0:30
C1
Banded Sissy Squat
2 x 12
C2
1/2 kneeling banded rotations
2 x 10
C3
Bird Dog
2 x 3
D
Cardio
1 x 15:00
Conditioning
E
Stretch Circuit
0:30 hold at each position (feel free to add in any stretch/rolling of choice) - Single leg forward fold - Seated Straddle - Figure 4 - Kneeling Hip Flexor - Cobra - Child Pose
A
Cardio Warm up
B
Dynamic Warm up #1
C1
1/2 kneeling Banded Face Pull
2 x 10
C2
Banded Lat Pull over
2 x 10
D1
Military Press
5, 5, 5, 5, MAX
D2
Bent Elbow Band Pull-Apart
2 x 10
E1
DB Incline Bench
3 x 10
E2
Bent Over Rear Delt Fly
3 x 10
Circuit
F
2 Rounds of: 10x Skull crushers @RPE 8, Barbell or DB's 5x Hand Release push ups Max distance Farmer carry, pick a heavy pair of DB or KB 1:00 Rest
G
Airdyne Sprints 0:30 on 0:30 off
6 x 0:30
A
Cardio Warm up
B
Dynamic Warm up #1
Conditioning
C
Slingshot Series A
1 Round 10x each Slingshot Lateral Walk Slingshot Monster Walk Slingshot Clamshells
D1
3 position clean
5 x 1
D2
Pull-Up
2 x MAX
E
Hang Clean High Pull
3 x 9
F
Single arm row
3 x 8
Conditioning
G
Row + Burpee
3 Rounds for time, 400m Row 8x Burpees
Kyle Robertson
Kyle is a Certified Strength and Conditioning Specialist. He has been a strength coach & personal trainer for the last ten years working with clients of all backgrounds. In addition to coaching, Kyle has competed in Powerlifting, Olympic lifting, Spartan races, and half marathons.
As coaches, we take your physical health very serious. We have a combined 20 years of experience coaching athletes and clients of all backgrounds to success. If you're in need of guidance and accountability stop waiting. Start here.
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