Strongbyscience
Strength, power and movement all mixed into one. This is a great program to get you a little bigger and stronger while incorporating some light conditioning and movement. It is the same program that was used to kick-start our athlete training team.
This program is six days a week and a great opener for anyone looking to get their body ready for more advanced programming.
We focus on building our upper and lower body strength up, with some strategically placed power, plyometric and hypertrophy work.
This will act as a nice precursor to the athlete program. Once you get through this program you will be able to hit the ground running!
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Welcome to the program video
Prep
B
Ground Based Movement (1)
2 rounds not for time Perform each exercise on each leg for a total of 6-10 reps Take your time and no need to rush
Prep
C
Skip prep
D
Box Jumps CMJ
4 x 2
E
Barbell Back Squat
8, 6, 4, 2, 6 @ 70, 75, 80, 82.5, 70 %
F
Barbell Sumo Rack Pull
8, 6, 6, 8 @ 70, 75, 75, 70 %
G
DB Split Squat
3 x 8 @ 70 %
H
Hand Assisted Sissy Squats
3 x 20
I
Tempo Runs
4 x 60
Prep
A
Band Upper Series
B
Barbell Bench Press
8, 6, 5, 4, 10 @ 70, 75, 77.5, 80, 70 %
C
DB Hand Supported Row
4 x 8 @ 7
D
DB Constant Tension Bench
3 x 40
E1
DB Reverse Fly
3 x 12
E2
DB Shrugs (Pull-Back)
3 x 12
E3
DB Side Raises
3 x 12
F1
DB Hammer Curl
2 x 20
F2
DB Roll Backs
2 x 20
A1
Dive Bomb Rock Back Pushups
6 x 5
A2
KB Swings
6 x 5
A3
High Knee Rev Up
6 x 5
A4
Walking Inch Worm
6 x 2
A5
Squat to toe touch
6 x 5
Recovery
B
Lower body band stretch
Prep
A
BW Lower Body
B
Lateral hop to vertical hop
4 x 4
C
DB Snatch
3 x 4
D
DB Jumps From Box
3 x 2
E
Barbell Pause Front Squat
6 x 2 @ 65 %
F
DB Double Arm Swing
4 x 5
G
DB Step Downs
3 x 5
H
DB RDL
3 x 5
I1
Deep Squat KB Sweeps
3 x 20
I2
Deep Squat Side to Side Rocks
3 x 20
I3
Seated Open Hip Rocker
3 x 20
A
Banded Four Way Series
2 x 10
B
DB Floor Press
4 x 10 @ 70 %
C
Barbell Row
10, 8, 6, 6
D
Pull Up
3 x 10
E
DB OHP
3 x 8
F1
Half Dead Bug With Press
3 x 10
F2
Straight Arm Sit Up
3 x 10
F3
Straight Leg Raise With DB Crunch
3 x 10
Prep
A
Skip prep
3-4 rounds About 10 reps per exercise
B
Tempo Runs
5 x 50
Conditioning
C
BW stretch 1
