Tucker Seay Coaching CSCS
General Fitness, Power Sports , Strength & ConditioningThis is an 8 week strength building program. This program follows concepts used by the great Louie Simmons and his gym West Side Barbell.
In following Lion Strong, you will build strength in the Squat, Bench, and Deadlift without having to constantly use the same three core exercises.
This program is easy to follow and can be completed for by a beginner, intermediate, or advanced lifter.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
ZONE 2 HR: 220-AGE * (60 to 70%)
1 x 5:00
A2
Spider Walk
4 x 5
A3
DB Windmill
4 x 10
A4
Goblet Squat
4 x 10
B
Back Squat
5, 5, 5, 5, 5, MAX @ 40, 50, 60, 65, 75, 85 %
C
Rack Pull
3 x 10 @ 50, 60, 70 %
D
T-Bar Row
3 x 1:00
E
Reverse Lunges
3 x 1:00
F
Seated Hamstring Curl
3 x 1:00
A1
ZONE 2 HR: 220-AGE * (60 to 70%)
1 x 5:00
A2
T-Spine Reach
4 x 5
A3
Incline Cuban Press
4 x 10
A4
Lying Handcuffs
4 x 10
B
Bench Press
5, 5, 5, 5, 5, MAX @ 40, 50, 60, 65, 75, 85 %
C
DB Arnold Press
3 x 1:00
D
Lat Pulldown
3 x 1:00
E
Plate Load Low Row
3 x 1:00
F
Incline DB Skull Crushers
3 x 1:00
A
ZONE 2 HR: 220-AGE * (60 to 70%)
1 x 45:00
A1
ZONE 2 HR: 220-AGE * (60 to 70%)
1 x 5:00
A2
Side Plank with Hip Abduction
4 x 24
A3
Cook Hip Lift
4 x 20
A4
DB Good Morning
4 x 12
B
Overspeed Vertical Jump
8 x 3
C
Box Squat
1 x 24 @ 70 %
D
Barbell Hip Thrust
3 x 1:00
E
DB Lateral Step-Up
3 x 1:00
F
Prone Machine Hamstring Curl
3 x 1:00
G
Filly Carry
1 x 3:00
A1
ZONE 2 HR: 220-AGE * (60 to 70%)
1 x 5:00
A2
Snow Angels
4 x 10
A3
Inchworm Push-Up
4 x 8
B
Bench Press
1 x 24 @ 70 %
C
Incline DB Bench Press
3 x 1:00
D
Plate Load High Row
3 x 1:00
E
Alternating DB Hammer Curl
3 x 1:00
F
Tricep Pushdown
3 x 1:00
