TrueStrength
Bodybuilding, Strength & ConditioningStraight Up Strength is the perfect program to build FOUNDATIONAL STRENGTH for your athletes!! Get ready to GET SERIOUS about your athletes as strong as possible in every way possible!!
We’ll go BIG ON THE BASICS (squats, deadlifts, presses, rows, dips, pull-ups, weighted carries) and always prioritize the most “value for time” exercises.
Features4 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
3x: 15 calorie row 10 perfect slow air squats 10 Banded Goodmornings
B
Back Squat
3 x 10 @ 90 %
C
Pause Back Squat
4 x 6 @ 80 %
Strength Accessory
D
Every 75 sec x12 alternating rounds: 1) 10 DB reverse lunges (L) 2) 10 DB reverse lunges (R) 3) 15-20 sec bent knee L-sit hold on parallettes/between boxes 4) 12 slow and controlled GHD back Extensions *3x through this circuit *use a challenging but doable weight for the lunges *if you do not have a GHD machine, modify it to a banded goodmorning or barbell goodmorning at a light but challenging weight *RECORD ALL YOUR WEIGHTS AND REPS!!!
Conditioning
E
For time: 1000m row *Hit this hard!! SHORT and INTENSE conditioning is what I'm looking for!! *if no rower, then hit a 4 min AMRAP of: 8 burpees 32 double unders/24 quick step-ups (just move as fast as you can for 4 minutes!!)
Warm-up
A
3x: 10 calorie row/assault bike 5 clean grip muscle snatches (empty bar) 5 strict press (empty bar) 1 wall walk with a 10 sec hold at top
B1
Strict Press
3 x 10 @ 9 %
B2
Chin Over Bar Hold
4 x 20 @ 0:20
B3
Band Pull Apart
4 x 25
C1
Incline DB bench press
3 x 1
C2
Strict Pronated Grip pull up
3 x 8
D1
DB Lateral Raise
3 x 15
D2
EZ Bar Curl
3 x 10
D3
strict push-up
3 x 3
Conditioning
E
For total time: 30/20 calorie assault bike SPRINT 30/20 calorie ski-erg SPRINT 30/20 calorie row SPRINT *rest 2 min between each *these ARE MAX EFFORTS!! Short and sweet is all you need *Rx men-30 calories *Rx women-20 calories *if you only have 1 cardio machine then just use the same machine for each round. If you do not have any cardio machine, 20/15 burpees over a box (24/20) AS FAST AS POSSIBLE
Active Recovery
A
30 sec on/30 sec rest x30 minutes 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *if no machines, then just modify to easy dynamic movements such as: -slow perfect air squats -controlled burpees -reverse lunges -single skips w/jump rope
Warm-up
A
EMOM x12 alternating minutes: odd: 1 min easy rowing even: 10 banded goodmornings +1 inch worm stretch/mobilize of your choice
B
DeadStop Deadlift
3 x 10 @ 90 %
C1
Rear Foot Elevated Split Squat
2 x 12
C2
Stiff Leg Deadlift
2 x 10
D1
Kneeling Ab wheel
4 x 8
D2
Single Arm DB Row
4 x 10
Conditioning
E
EMOM x10: 10 sec Assault bike SPRINT!!! 50 sec slow easy pedal *go for max total calories!! *if no bike, use a rower or ski erg *if no machine at all, then perform max high knees in place as fast as possible for 15 sec bursts EMOM w/45 sec walking recovery
Warm-up
A
3x: 12 calorie assault bike 10 hand release push-ups 10 knees to elbow 30 sec double under practice
B
Barbell Bench Press
3 x 10 @ 90 %
C1
Seated DB Strict Press
2 x 10
C2
Chin-ups
2 x 10
D1
Box Dips
D2
DB Hammer curls
D3
Bent Over DB Lateral Raises
2 x 15
Circuit
E
3 rounds for time: 16 calorie ski-erg 16 alternating DB snatch (50/35) *modify to row or bike if needed, if no ski-erg *just remember INTENSITY! *if no machines at all modify to: 3 rounds for time: 16 box jumps (24/20) 16 muscle snatch (75/55lb)
