Orion Strength
General Fitness, Personal Training, Functional Fitness, Field Sports, Bodybuilding, Strength & ConditioningWelcome to Season 2 of Stronger Things. This macrocycle contains your next 6 phases. And again, each phase lasts 3 weeks. The goal, as usual, is to increase weight and/or reps each time you return to a particular workout.
If you’ve following the program since last season (phases 1-6), the training intensities have been steadily building, and you likely hit some new 1RM’s in the past few weeks. It’s now time for a little deload from Intensity, as we back off the reps again and accumulate more Volume.
This season includes even more advanced program design strategies to continue progressing you and destroying plateaus. We’re starting with a method called “Heavy-Light.” As the name implies, you’ll be supersetting a heavy set with a light set immediately after. This helps fully fatigue all kinds of motor units, so you come back bigger and stronger next time.
Notice that upper body days have a 4-exercise superset to start. Perform A1 followed by A2, followed by a 90-second rest, followed by A2 and A3. After the second 90-second rest, start over with A1 again.
Review the video on the main Team page for reminders on tempo. Also, remember that the X in the tempo means EXPLOSIVE. So muster up your courage and go for it. Even if the actual speed of the bar isn’t fast, you should still be pushing/pulling with explosive INTENT.
Post questions and comments on the Team Feed.
Good luck, have fun, and get STRONGER!
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
30 Degree Incline Bench Press
4 x 8
A2
30 Degree Incline DB Bench Press - neutral grip
4 x 15
A3
Bent-Over BB Row - supinated
4 x 8
A4
DB Pullover - neutral grip
4 x 15
B1
Unrolling DB Fly
3 x 12
B2
15 Degree Incline Trap 3 Raise
3 x 12
A1
Front Squat
4 x 6
A2
Alternating DB Lunge
4 x 12
B1
Glute Ham Raise
4 x 8
B2
Reverse Hyperextension
4 x 20
C
Barbell Calf Raises
4 x 10
REST DAY
A
A1
Shoulder Press
4 x 8
A2
DB Shoulder Press - neutral grip
4 x 15
A3
Chin Up - neutral grip
4 x 8
A4
Incline DB Row
4 x 15
B1
15 Degree Incline DB Fly - neutral grip
3 x 15
B2
Prone Incline Lateral Raise
3 x 15
A1
Trap Bar Deadlift
4 x 6
A2
Back Extension - Horizontal
4 x 15
B1
Cyclist Squat
4 x 8
B2
Prowler Push - low handles
4 x 100
C
1-Leg Standing Calf Raise
8 x 10
AEROBIC WORK
A
15-20 minutes Cardio of choice (bike/row/run/etc) Keep heart rate between 140-150 BPM
REST DAY
A
