Our 8 week strength program is designed for athletes who want to pack on muscle and hit new PRs, but don't want to sacrifice their aerobic endurance while doing it. This strength program uses conjugate methodology to gain maximal strength, while maintaining a big aerobic base.
We aim to bring you the best in hybrid performance programming so you can hit those new PRs while still being able to move efficiently.
A
Box Squat
3, 3, 2, 1, 1, 1, 1, 1
B1
DB Romanian Deadlift
4 x 10
B2
Good Morning
4 x 10
C
Barbell Roll Outs
4 x 10
D
Seated Banded Leg Curls
1 x 100
Circuit
A
EMOM 60 MIN Minute 1: Assault Bike Minute 2: Sledge Hammer Swings Minute 3: Sandbag Zercher Carry Minute 4: Sled Push Minute 5: Rest
A
Speed Bench Against Bands
9 x 3
B1
Seated Incline DB Curls
4 x 12
B2
Barbell JM Press
4 x 12
B3
DB Shrug
4 x 15
C
Standing Cable Wood Choppers
4 x 15
D
Band Pull-Apart
1 x 100
Circuit
A
I'll be doing this as a run. If you need to supplement another cardio device then go ahead. Warm-Up 2-3 Mins 4 Rounds Run 4 Mins Walk 1 Min Run 3 Mins Walk 1 Min Run 2 Mins Walk 1 Min Run 1 Min Walk 3 Mins Cool Down 2-3 Mins
A
Sled Pull Power Walk
1 x 200
B
Box Squat
8 x 3
C
Deadlift
8 x 2
D
Shin Hop to Box Jump
1 x 25
E1
Barbell Glute Bridge
4 x 5
E2
Lying Leg Raise On Bench
4 x 10
F
Band Pull Through
1 x 100
G
Sled Pull Power Walk
1 x 200
A
Floor Press
3, 3, 2, 1, 1, 1, 1, 1
B1
Chest-Supported DB Row
4 x 10
B2
Banded Tricep Extension
4 x 15
C
Landmine Cauldron
4 x 0:20
D
Straight Arm Pulldown
1 x 100
A
Cardio
1 x 60:00
Brian is a Power Athlete Block One coach and ISSA certified Sports Nutrition coach.
Ben is an MS, CSCS and Modern Athlete Strength Director of Training. Ben got his start in strength coaching at Division 1 NCAA football and brings his unique experience coaching college athletes to the Modern Athlete Strength team.