Jr. Lighthouse Method - Strength Development (3 Day)
Lighthouse Performance SYstems
Multi-sport, Strength & Conditioning, Functional TrainingThis program is a 3 Day, high intensity, total body resistance training program and is 8 weeks in length. 2 Blocks, 4 Weeks Each
The selected movements will gear the participant towards maximizing a hormonal response to create a stimulus for strength improvements.
The first phase is the intensification phase. It's intention is to develop a strong base for strength via tempo training at moderate to high intensities and increasing intensities for supplemental work.
The Second Phase is the realization phase. Its intention is to reach our highest training intensities of the program while also testing our max at the end of the program to assess strength improvements.
This program would be the ideal follow up system to our Lighthouse Method 3 Day Muscle Mass Gain Program.
Prep
A
Strength Gain 3 Day Prep Work
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Rowing - 5 Minutes (Low - Moderate Intensity) Squat to Stand w/ Cross Reach - 10 Back to Wall Slide - 10 SL Groin Rock - 10e Banded No Moneys - 10 + 10s Hold SL RDL w/ YTW - 10s Each Letter & Each Leg
B
Eccentric Back Squat
4 x 5 @ 8
C1
Romanian Deadlift (RDL)
3 x 10 @ 7
C2
Tall Kneeling Pallof Press
3 x 8
D1
DB Reverse Lunge
3 x 8 @ 6
D2
Straight Leg Sit Ups
3 x 10
E1
Physioball Leg Curl
3 x 8
E2
SB Deadbugs
3 x 5
Prep
A
Strength Gain 3 Day Prep Work
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Rowing - 5 Minutes (Low - Moderate Intensity) Squat to Stand w/ Cross Reach - 10 Back to Wall Slide - 10 SL Groin Rock - 10e Banded No Moneys - 10 + 10s Hold SL RDL w/ YTW - 10s Each Letter & Each Leg
B
Bench Press
4 x 5 @ 8
C1
Lat Pulldown
3 x 10 @ 7
C2
Single Arm DB Tricep Extension
3 x 10 @ 7
D1
DB Military Press
3 x 8 @ 7
D2
Rope Curl
3 x 10 @ 7
E1
Seated Lateral Raise
3 x 10 @ 7
E2
DB Shrug
3 x 10 @ 7
Prep
A
Strength Gain 3 Day Prep Work
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Rowing - 5 Minutes (Low - Moderate Intensity) Squat to Stand w/ Cross Reach - 10 Back to Wall Slide - 10 SL Groin Rock - 10e Banded No Moneys - 10 + 10s Hold SL RDL w/ YTW - 10s Each Letter & Each Leg
B
Deadlift
4 x 5 @ 8
C1
1-Arm DB Row
3 x 10 @ 7
C2
Step Down
3 x 8 @ 6
D1
Incline DB Bench Press
3 x 8 @ 7
D2
DB Lateral Lunge
3 x 8 @ 7
E1
Hammer Curl
3 x 10 @ 6
E2
Skull Crusher
3 x 10 @ 6
Brian Roller
Brian Roller is a Certified Strength & Conditioning Coach. He is currently a professional hockey S&C Coac, former DI S&C coach and DIII Men’s Ice Hockey player. With over a decade of coaching experience and two decades on the ice, Brian has seen what it takes to win at a high level. Brian has worked with hundreds of athletes of all ages; from youth, high school, collegiate and professional.
Getting huge and looking good on the beach isn't the only benefit of weightlifting. It is also about gaining the strength and confidence to handle whatever life throws your way!
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