Smithwick Performance Training

Coach
Matt Smithwick

This program is designed for those that are searching for structure in their workout routine. For example, the athlete may have some experience in the gym, but have "fallen out of the loop" recently, and would like to get back to it. 

It is based on the main principles of movement - Squat, Press, Pull, Hinge, Lunge - and all 5 will be represented, as well as a dedicated "Arm Day".

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
General "box gym" equipment
sample week banner image
phoneMockup
Sample Week
Week 1 of 7-week program
Sunday
Building the Base - Week 1 Day 1

Conditioning

A

Lower Warm Up

Warm Up 1 Time Through 3min Bike 5 Inchworm + Push Up 6ea Quad w/ Reach 10 Hammy Sweeps 3ea Lunge Matrix 15 Air Squats

B1

Plank

2 x 1:00

B2

Russian Twist

2 x 30

C1

Cable Face Pull

2 x 15

C2

Push-Up

2 x 10

C3

Kettlebell RDL

2 x 10

D1

Step-Ups

4 x 16

D2

DB Bench Press

4 x 10

Circuit

E

5 Rounds for Max Reps :30 Alternating Lunge Jumps :30 Push Ups

Monday
Building the Base - Week 1 Day 2

Conditioning

A

Lower Warm Up

Warm Up 1 Time Through 3min Bike 5 Inchworm + Push Up 6ea Quad w/ Reach 10 Hammy Sweeps 3ea Lunge Matrix 15 Air Squats

B

3-Way Plank

2 x 0:30

C1

Goblet Squat

3 x 5

C2

Lat Pulldown

3 x 10

D1

Back Squat

5 x 5

D2

Goblet Squat

5 x 5

D3

1-Arm DB Row

5 x 12

E1

Leg Extension

2 x 20

E2

Leg Curl

2 x 20

F

KB Front Rack Walking Lunge

1 x 50

Tuesday
ARM DAY

Conditioning

A

Arm Day Warm Up

1 Time Through 3min Bike 5ea Scorpion 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Eccentric Lat Pull Down (3s)

B

Shoulder Taps

1 x 30

C1

EZ Bar Curl

3 x 12

C2

Cable Triceps Extension

3 x 12

D1

Hammer Curl

3 x 10

D2

Skull Crushers

3 x 10

E

Diamond Push-Up

F

Banded Curl

1 x 30

G

Banded Triceps Extension

1 x 30

H

Walk

Wednesday
Building the Base - Week 1 Day 4

Prep

A

Upper Warm Up

Warm Up 1 Time Through: 3min. Bike 5ea Inchworm to Scorpion 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Push Up Negatives (3s down)

B

Hanging Knee Raise

2 x 10

C1

Cable Face Pull

2 x 15

C2

Seated Row

2 x 15

C3

Dumbbell See-Saw Bench Press

2 x 16

D1

One-Arm DB Bench Press

4 x 10

D2

Lat Pulldown

4 x 12

E

DB Shoulder Press

3 x 10

Circuit

F

For Time 8,7,6,5,4,3,2,1 - KB Swing - Push Ups *perform 8 swings then 8 push-ups; then 7 swings and 7 push-ups; then 6 and 6; etc.. through 1 and 1 *to be done as quickly as possible while still maintaining a high quality of movement

Thursday
Building the Base - Week 1 Day 5

Conditioning

A

Lower Warm Up

Warm Up 1 Time Through 3min Bike 5 Inchworm + Push Up 6ea Quad w/ Reach 10 Hammy Sweeps 3ea Lunge Matrix 15 Air Squats

B

Good Morning

2 x 8

C1

Tempo Goblet Squat

2 x 8

C2

1/4 Squat Cable Row

2 x 15

D

Deadlift

5 x 5

E1

KB Staggered RDL

4 x 8

E2

Single Leg Glute Bridge Off Bench

4 x 8

F

Dual KB Front Rack Walking Lunges

2 x 20

7 Week - Building the Base