Lighthouse Method - Strength Development (4 Day)
Lighthouse Performance SYstems
This program is a 4 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 4 Day Muscle Mass Gain Program.
Prep
A
Strength Gain 4 Day Warm Up (Lower)
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Stationary Bike - 5 Minutes (Low - Moderate Intensity) Squat to Stand w/ Cross Reach - 10 SL Groin Rock - 10e SL RDL w/ YTW - 10s Each Letter & Each Leg Bretzel Breathing - 5 Breaths/Each Side Plank w/ Abduction - 10e
B
Deadlift
4 x 5 @ 8
C1
DB Reverse Lunge
3 x 8 @ 6
C2
Copenhagen Plank
3 x 0:20
D1
Physioball Leg Curl
3 x 8 @ 6
D2
Half Kneel Chop
3 x 8
E1
DB Rear Foot Elevated Split Squat
3 x 8
E2
DB Farmer's Carry
3 x 20
Prep
A
Strength Gain 4 Day Warm Up (Upper)
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Rower - 5 Minutes (Low - Moderate Intensity) Band No Money - 10 + 10s Hold on Last Rep T-Spine Rotation - 8e Modified PRI Cat Camel Breathing - 5 Breaths Back to Wall Slide - 10 Isometric Push Up - 20sec
B
Eccentric Bench Press
4 x 5 @ 8
C1
Lat Pull Down (Supinated)
3 x 10 @ 7
C2
DB Single Arm Tricep Extension
3 x 10 @ 7
D1
Incline DB Bench Press
3 x 8 @ 7
D2
Cable Hammer Curl
3 x 10 @ 7
E1
Seated Lateral Raise
3 x 10 @ 7
E2
DB Shrug Series (L/R/BOTH)
3 x 10 @ 6
Prep
A
Strength Gain 4 Day Warm Up (Lower)
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Stationary Bike - 5 Minutes (Low - Moderate Intensity) Squat to Stand w/ Cross Reach - 10 SL Groin Rock - 10e SL RDL w/ YTW - 10s Each Letter & Each Leg Bretzel Breathing - 5 Breaths/Each Side Plank w/ Abduction - 10e
B
Eccentric Back Squat
4 x 5 @ 8
C1
Romanian Deadlift (RDL)
3 x 10 @ 7
C2
Standing Pallof Press
3 x 0:20
D1
DB Lateral Lunge
3 x 8 @ 7
D2
Straight Leg Sit Ups
3 x 10
E1
Wall Press Deadbug
3 x 5
E2
Reverse Serratus Crawl
3 x 10
Prep
A
Strength Gain 4 Day Warm Up (Upper)
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Rower - 5 Minutes (Low - Moderate Intensity) Band No Money - 10 + 10s Hold on Last Rep T-Spine Rotation - 8e Modified PRI Cat Camel Breathing - 5 Breaths Back to Wall Slide - 10 Isometric Push Up - 20sec
B
Seated Military Press
4 x 5 @ 8
C1
1-Arm DB Row
3 x 10 @ 7
C2
Spring Ankle Calf Raise
3 x 10
D1
DB Fly
3 x 10 @ 6
D2
Chin-Up
3 x 5
E1
SA Concentrated Bicep Curl
3 x 10 @ 6
E2
DB Tate Press
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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