Smithwick Performance Training
This full-body strength and conditioning program is designed to help you build muscle, get stronger, and improve body composition.
Using progressive overload, we'll gradually lift heavier and push harder each week—so you keep making progress without hitting a plateau.
Workouts combine strength training and conditioning to help you look, feel, and perform your best.
No fluff. Just results.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
BW Warm Up
3-5min Bike A Skip 25' Inchworm Push Up 25' Lateral Skip 25' each Lateral Lunge 25' each Quad w/ Reach 25' Hammy Sweeps 25' Straight Leg Skip 25' Airsquat x15
Conditioning
B
Knee Health II
2 Rounds 10 Spanish Squats :30 Hamstring Curl Hold then, 3 Rounds 10ea Hip Tilts :30ea Lunge Iso Hold (may add weight)
C1
Hang Power Clean
5 x 3
C2
Seated Box Jump
5 x 2
D1
Hip Thrust
4 x 8
D2
Lateral Leg Supported Single Leg RDL
4 x 8
E1
Banded 3 Way Hip
3 x 10
E2
Hamstring Curl - Banded Reverse Hyper
3 x 25
E3
Med Ball Leg Raise
3 x 15
Conditioning
A
Sprint Prep A
Complete all sections, then get to work! PREP 3min Easy Run 15 Air Squats 15 Good Mornings 10 Walking Lunges (each leg) 10 Lateral Lunges (each leg) 5 Standing Hip CARs ACTIVATE 10yd A Skips 10yd Lateral Skips (each way) 10yd Stiff Leg Hops - forward, backward, zig zag forward, zig zag backward 10yd Single Leg Hops - forward, backward, zig zag forward, zig zag backward 10yd High Knees - moderate speed 10yd High Knees - high speed 10yd Stiff Leg Run - x3; building in speed PRIME 20yd Sprint - 70% 20yd Sprint - 80% 20yd Sprint - 90%
Conditioning
B
Sprint Series 1
Sprint Series [1:6-1:8 Work:Rest] 20 Yard Sprint x5 40 Yard Sprint x3 60 Yard Sprint x1
Conditioning
A
BW Warm Up
3-5min Bike A Skip 25' Inchworm Push Up 25' Lateral Skip 25' each Lateral Lunge 25' each Quad w/ Reach 25' Hammy Sweeps 25' Straight Leg Skip 25' Airsquat x15
Conditioning
B
Knee Health II
2 Rounds 10 Spanish Squats :30 Hamstring Curl Hold then, 3 Rounds 10ea Hip Tilts :30ea Lunge Iso Hold (may add weight)
C1
Front Squat
5 x 4
C2
Back Squat
5 x 6
D1
Goblet Lateral Step-Up
4 x 5
D2
KB Sumo Deadlift
4 x 10
E1
Banded Hip Flexion
3 x 12
E2
Banded TKE
3 x 15
E3
Side Plank Leg Lift
3 x 10
A
1-mile Run
Conditioning
B
Circuit - Run + Push Ups
5 Rounds - 1:30min. on/1:30min. off - :60 Run - Max Push Ups in time remaining *Using a 1:1 Work:Rest Ratio -> Go HARD on the run and get what you can on the push ups
Conditioning
A
BW Warm Up
3-5min Bike A Skip 25' Inchworm Push Up 25' Lateral Skip 25' each Lateral Lunge 25' each Quad w/ Reach 25' Hammy Sweeps 25' Straight Leg Skip 25' Airsquat x15
B1
One-Arm DB Bench Press
2 x 15
B2
Band Pull-Apart
2 x 20
C1
DB Bench Press
5 x 8
C2
Counter Movement Medball Shotput
5 x 3
D1
Pull-Up
4 x 5
D2
Hand Supported Bent Over Row
4 x 8
E1
Single Arm Bottoms Up Press
3 x 10
E2
Single Arm Farmers Carry
3 x 25
E3
Russian Twist
3 x 30
