Smithwick Performance Training
🔥 Unleash Your Inner Athlete🔥
This 12-week journey is designed to elevate your athletic performance, whether you're a beginner or a seasoned pro.
4 dedicated training days per week, plus a weekend conditioning option.
Access your workouts from anywhere, log your progress, and stay connected.
What You’ll See in this Program:
Strength And Power Movements: Build muscle, functional strength, and a balanced physique with compound lifts, plyometrics, and accessory movements.
Isometric Exercises: Improve joint stability, reduce the risk of injury, and enhance tissue quality.
In Summary:
- Gain size and strength.
- Shed body fat.
- Build explosive power.
- Personalized app for easy tracking.
- Proven professional training methods.
- Elevate your game, no matter your level.
5 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
B1
Staggered Stance Trap Bar Deadlift
3 x 8
B2
Single Leg Seated Box Jump
3 x 3
C1
Hamstring Curl
3 x 8
C2
Goblet Lateral Lunge
3 x 8
C3
Assault Bike
3 x 20
D
Isometric Lunge Hold
3 x 0:45
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
Bear Crawl
2 x 25
B2
Plyo Push Up on Bench
2 x 8
B3
Med Ball Slam to Chest Pass
2 x 5
C1
DB Top Down Bench Press
4 x 8
C2
Med Ball Rotational Throw (PRESS)
4 x 5
D1
DB Incline Bench Press
3 x 8
D2
DB Chest Fly
3 x 8
D3
Matador Dips
3 x 8
E
Barbell Bench Press
1 x 100
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
Pendlay Row
4 x 8
B2
Hurdle Hop Box Jump
4 x 3
C1
Hand Supported Bent Over Row
3 x 8
C2
Straight Arm Pulldown
3 x 8
C3
Pull-Up
3 x 8
D
Chin Over Bar Hold
3 x 0:20
A1
DB Bicep Curls
3 x 12
A2
DB Overhead Tricep Extension
3 x 12
A3
EZ Bar Underhand Front Raise
3 x 12
B1
EZ Bar Curl
3 x 12
B2
JM Press
3 x 12
B3
Powell raise
3 x 12
C1
Iso Hold DB Curl
3 x 0:30
C2
Iso Hold DB Triceps
3 x 0:30
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
THE BLENDER
10 Rounds for Time: 50' Sled Drag 50' Sled Push 50' Sled Drag 50' Sled Push 12cal Assault Bike/12cal Row *alternate between the bike and the rower each round
Conditioning
C
Recovery Intervals
8 Rounds of 2:00 On / 1:00 Off *Choose one, or feel free to rotate between a few: Assault Bike, Rower, Ski Erg, Run *Maintain a consistent pace all the way through the 8 rounds - the work periods should be about 7/10 effort
