ApexBuild
Powerlifting, Olympic Lifting, Bodybuilding, Soccer, Handball, Strongman, PlyometricsFor those seeking to attain peak strength within 10 weeks, the Strong and Fast program is the answer. The program primarily emphasizes weightlifting while also incorporating Plyometrics and Olympic lifting to boost explosive power.
It's a hybrid program, reaching its peak with max lifts over a 10-week period for squats, bench press, and deadlift (optional for those interested). In the 5th week, there will be a semi deload and it also includes one designated recovery once per week with a specific formula for enhanced recovery.
This program is demanding, as heavy lifting is essential for strength gains. However, if you ever feel that your body isn't ready for the prescribed workload on a particular day, there's room to reduce it. Listening to your body is crucial.
Whether you're a powerlifter, Olympic lifter, or an athlete looking to enhance your strength, this program is for you.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Seated Box Jump
5 x 3
B
Clean Pull + Power Clean
@ 65 %
C
Back Squat
1, 5, 5, 5 @ 85, 75, 75, 75 %
D
Strict Press
2 x 8 @ 70 %
E
Back Extension
3 x 12
F
Chest-Supported DB Row
10, 10, 8, 8
G1
GHD Sit-Up
3 x 15
G2
Mountain Climber
3 x 15
G3
Bicycle Sit-Ups
3 x 20
G4
Plank
3 x 0:30
A
Box jump Push Up
3 x 3
B
Bench Press
1, 3, 3, 3 @ 90, 83, 83, 83 %
C
GHD nordic hamstring curl
3 x 10
D
Barbell srtrict curl with EZ-bar
6, 7, 7, 8
E
Rope Face Pull
3 x 15
F
Calf Raise
3 x 12
G1
GHD Sit-Up
3 x 15
G2
Hanging Knee Raise
3 x 12
A
Snatch Pull + Snatch
5 x 1 @ 70 %
B
Pin Squat//AndersonSquat
3 x 8 @ 6
C
Close Grip Bench Press
3 x 8 @ 67 %
D
Lat Pulldown
8, 8, 7, 6 @ 9
E
Skull Crushers
3 x 8 @ 10
A1
Sauna or steam bath
2 x 12:00
A2
Ice Bath
3 x 2:00
A
Deadlift
1 x 4 @ 85 %
B
Paused Deadlift
2 x 4 @ 68 %
C
DB Lateral Raise
20, 18, 16, 15 @ 9
D
Band Pull-Apart
4 x 20
E
Cable Lat Pullover
20, 18, 16 @ 7
F
Hammer Curl
4 x 10 @ 9
A
Back Squat
4 x 6 @ 70 %
B
Bench Press
4 x 6 @ 72 %
C
Inverted Row
3 x 12
D
Side Plank with Banded Clamshell (Dynamic)
15, 12, 12
