HS Performance - Strength & Conditioning

Functional Fitness, Functional Training, Rugby, Football , Soccer, Bodybuilding, Hockey, Field Sports, Track & Field, Multi-sport, Law Enforcement, Lacrosse, Basketball
Coach
Harry Short

Look good, feel good, perform good. Thats the motto behind Athlete Physique. 

Build lean sculpted muscle, while still maintaining that sharp athletic edge so you can not only walk the walk, but talk the talk. 

 

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Unilateral full body hypertrophy

Prep

A

Bodyweight strength warm up

Perform 3 rounds of 1) Toe touch overhead squat x 10 2) Worlds greatest stretch x 10 3) Down dog - up dog x 10

B1

Bulgarian Split Squat

4 x 8

B2

DB Single Leg RDL

4 x 8

B3

Incline DB Bench Press

4 x 8

B4

Single arm DB row

4 x 8

Conditioning

C

Assault bike/DB complex AMRAP

AMRAP in 10 minutes Assault bike x 20 cals Alternating Single arm DB squat cleans x 16 DB push up pull through x 12 Burpee over DB x 8

Monday
Bilateral vertical strength

warm up

A

Running mechanics/Extensive plyo's

Perform 3 rounds of Single leg zig zag hops x 10 each leg Power skips x 10 Wall drive x 10

B1

Hang Snatch High Pull

3 x 3

B2

Hang Power Snatch

3 x 3

C1

Box Squat

3 x 5

C2

Bar assisted squat jump

3 x 5

D1

BB strick overhead press

4 x 8

D2

Pull-up

4 x 8

Conditioning

E

Run/boulder shoulders EMOM

E4MOM A) Run max distance x 2 mins B) Plate front press + plate halo x 10 rest remaining time

Tuesday
Power endurance

Conditioning

A

KB dynamic warm up

3 rounds of KB front rack march x 20 Iso lunge hold KB wood chopper x 10/10 KB plank slider x 10/10 KB Dead bug x 20

B1

KB swings

5 x 15

B2

KB Goblet Squat

5 x 10

B3

Vertical jump to broad jump

5 x 5

C1

Dip

4 x 8

C2

Dip bar leg raise

4 x 8

Conditioning

D

Row/KB squat clean thruster AMRAP

AMRPA in 15 minutes Row x 500m KB Goblet squat clean thruster x 15

Wednesday
Bilateral horizontal plane

Prep

A

Bilateral leg extension warm-up Circuit

2 - 5 mins on bike before performing 3 rounds of 1) Bird dog x 10 2) Worlds greatest stretch x 10 3) Lunge jumps x 10

B1

Hang Clean Pull

3 x 3

B2

Hang Power Clean

3 x 3

C1

Trap bar deadlift

3 x 5

C2

Broad Jump

3 x 5

D1

Bent Over Row

4 x 8

D2

Barbell floor press

4 x 8

Conditioning

E

Run/Man Maker EMOM

EMOM x 1) Run x 1 min 2) DB Man maker x AMRAP in minute

Thursday
Bodyweight ballistic power

Conditioning

A

Foundation warm up 2

2 - 5 mins on bike follower by 3 rounds of Bird dog x 10 Kang squat x 10 Med ball slam x 10

B1

Reverse lunge step up

5 x 10

B2

Single Leg Box Jump

5 x 10

B3

Sled Push

5 x 20

C1

Chin-Up

4 x 8

C2

Hanging leg raise

4 x 8

Conditioning

D

Ski/battle rope/wall ball EMOM

Max rep/cal EMOM for 15 minutes 1) Skierg x 30 seconds 2) Battle rope x 30 seconds 3) Wall balls x 30 seconds

Endeavour Athlete - Athlete Physique