Smithwick Performance Training

Strength & Conditioning
Coach
Matt Smithwick

This program is tailored for well-conditioned athletes seeking to break personal records in the Big Three lifts (Deadlift, Back Squat, Bench Press), while also maintaining their metabolic conditioning. We'll utilize the proven technique of Wave Loading throughout the 10-week duration, and each session will include a primary strength component, followed by a brief supplementary metcon.

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

A

Deadlift

8, 6, 4, 8, 6, 4, 8, 6, 4 @ 50, 55, 60, 55, 60, 65, 60, 65, 70 %

Circuit

B

8 Minute AMRAP 5 American KB Swings 20 Double Unders (modify with 40 Single Unders)

Tuesday
Week 1 Day 3

A

Back Squat

8, 6, 4, 8, 6, 4, 8, 6, 4 @ 50, 55, 60, 55, 60, 65, 60, 65, 70 %

Circuit

B

5 Rounds for Time 10 Wall Balls 10 Pull Ups

Thursday
Week 1 Day 5

A

Bench Press

12, 8, 4, 12, 8, 4, 12, 8, 4 @ 50, 55, 60, 55, 60, 65, 60, 65, 70 lb

Circuit

B

21-15-9 Calorie Row DB Push Press Burpee

10 Week - PR Program (Wave Loading)