Orion Strength
Functional Fitness, Bodybuilding, General Fitness, Personal Training, Strength & Conditioning, Mobility, Multi-sport, Basketball, Football , HockeyPhase 1 - Accumulation 1
Accumulation phase means the number of reps per set will be on the higher side. This means weight loads will be lower. In fact, they will probably be significantly lower than you expect, if this is your first time using a controlled tempo. The goal is to accumulate a more volume and exposure to these movements, to prepare your system for higher weight loads in the next phase.
The weekly structure will be 4 Primary workouts, 2 Conditioning sessions, and 2 Aerobic workouts.
If you run out of time for the Conditioning, you can add it on to the front end of your next Aerobic day.
7 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
4 x 8
A2
1-Arm DB Row
4 x 8
B1
30 Degree Incline DB Bench Press
4 x 10
B2
Subscap Chin Up
4 x 8
CONDITIONING 1
C
4 Rounds: 7 LANDMINE THRUSTERS 50m PROWLER PUSH (25m low, 25m high) 10m SPRINT (release prowler into sprint) Leaderboard instructions: brisk pace, for quality
A1
Front Squat
4 x 8
A2
Glute Ham Raise
4 x 8
B1
Front Foot Elevated Split Squat - DB
4 x 10
B2
RDL
4 x 10
C1
Barbell Glute Bridge - floor
3 x 10
C2
1-Arm Farmer Carry
3 x 100
AEROBIC
A
20 minutes Cardio of choice Keep heart rate 120-140 BPM
A1
1-Arm DB Shoulder Press
4 x 8
A2
Chin Up - neutral grip
4 x 8
B1
Seated DB Lateral Raise
3 x 10
B2
Garhammer Raise - flat
3 x 10
C1
Powell Raise - DB
3 x 10
C2
AB ROLLOUT - barbell
3 x 12
A1
Back Squat
4 x 8
A2
DB Leg Curl
4 x 8
B1
Cyclist Squat
4 x 10
B2
Back Extension - Horizontal
3 x 10
CONDITIONING 2
C
4 Rounds: 6 DIPS (weighted, [3010] tempo) 50m BEAR CRAWL 100m KB FRONT RACK CARRY (50m each arm) *rest 60s between rounds Leaderboard instructions: for weight and quality
AEROBIC
A
20 minutes Cardio of choice Keep heart rate 120-140 BPM
REST
A
