Spada Strength Systems
Strength & ConditioningThis program is for athletes with more than 6 months of consistent training experience. This is the classic 531 program with a modern twist. This is a challenging program and will require you to have an estimated 1 rep max as well as a spotter. Percentages will work up to 95%.
Features4 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Weak-Point Warm Up
3 Rounds 20 DB Bench Very Light 20 Band Pull Apart 20 Band Triceps Push Down
B
Bench Press
10, 8, 5, 5, 5, 10, 10 @ 55, 65, 75, 80, 85, 60, 60 %
C
Close Grip Bench Press
6, 6, 5, 5 @ 50, 50, 60, 60 %
D1
Cable Chest Fly
3 x 10
D2
Bench Dips
3 x 10
E1
Push-Up
3 x 10
E2
Tricep Pushdown
3 x 10
F1
Crunch
3 x 20
F2
Plank
1 x 1:00
Conditioning
A
Weak-Point Warm Up
3 Rounds 20sec Plank 20 Band Face Pull 20sec Dead Hang (hang from pull up bar)
B
Deadlift
7 x 5 @ 55, 65, 75, 80, 85, 60, 60 %
C
Box Squat
3 x 5
D1
Chin-Up
3 x 5
D2
Barbell Bicep Curl
3 x 10
E1
Seated Row
3 x 10
E2
Alternating DB Hammer Curl
3 x 10
F1
Dead Bug
3 x 6
F2
DB Side Bend
3 x 10
Conditioning
A
Weak-Point Warm Up
3 Rounds 20 face pull 20 Band Pull Aparts 20 Band tricep Push down
B
Shoulder Press
10, 8, 5, 5, 5, 10, 10 @ 55, 65, 75, 80, 85, 60, 60 %
C
Incline DB Bench Press
3 x 10
D1
DB Arnold Press
3 x 10
D2
DB Shrug
3 x 10
E1
Barbell Upright Row
3 x 10
E2
DB Lateral Raise
3 x 10
F1
Hollow Hold
3 x 0:20
F2
OVER HEAD PLATE SIT UP
3 x 10
Conditioning
A
Weak-Point Warm Up
3 Rounds 20sec wall sit 20 band or manchine hamstring curls 10 DB RDL
B1
Back Squat
10, 8, 5, 5, 5, 10, 10 @ 55, 65, 75, 80, 85, 60, 60 %
B2
Lateral Hip Rock
3 x 10
C
RDL
3 x 10
D1
Rear Foot Elevated Split Squat
3 x 5
D2
Heels Elevated Goblet Squat
3 x 10
E1
Prone Machine Hamstring Curl
3 x 10
E2
Wall Sit
1 x 1:30
F1
Ab Wheel
3 x 5
F2
Single Arm Farmer Walk
3 x 25
