PTBILLYT
Weightlifting, Strength & Conditioning, General FitnessSAITAMA is a 12-week programme designed to build a stronger, faster, more powerful and more capable athlete. Combining strength, Olympic lifting, explosive jumps, throws and Zone 2 conditioning, you'll build serious strength without losing your athleticism - finishing with a full test week to see exactly what you're capable of.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Light Tier Lateral Leaps
2 x 15
A2
Light Tier Leaps
2 x 10
B
Counter Movement Jump (CMJ)
4 x 2
C
Hang Power Clean
5 x 3 @ 60 %
D
Back Squat
4 x 6 @ 65 %
E
Bulgarian Split Squat
3 x 8
F1
Lying Leg Curl
2 x 12 @ 8
F2
DeadBug
2 x 16
A1
Med Ball Wall Throw
3 x 4
A2
Medball Floor Chest Pass
3 x 4
B
Seated Overhead Medball Throw
3 x 3
C
Hang Power Snatch
4 x 3 @ 60 %
D
Barbell Bench Press
4 x 6 @ 65 %
E
Weighted Pull Ups
3 x 6
F
Incline DB Bench Press
3 x 10
G
CHAOS PALLOF PRESS
3 x 10
A
IN OUT LEAPS
2 x 12
B
Lateral Bounds to Stabilize
2 x 5
C
Max Effort Broad Jump
4 x 2
D
TrapBar Jump
3 x 3 @ 30 %
E
Trap Bar Deadlift
4 x 6 @ 65 %
F
Front Squat
3 x 8
G
Single Leg RDL
3 x 8
H
DB Side Bend
3 x 12
A1
Plyo Push-Up to Box
3 x 4
A2
Drop Catch Barbell Bench Press
3 x 6
B
Push Press
4 x 5 @ 60 %
C
Chest-Supported DB Row
4 x 8
D
Lat Pulldown
3 x 10
E
DB Lateral Raise
3 x 15
F
Copenhagen Plank
2 x 30
A
Stationary Bike
B
SkiErg
C
Rowing
D
Run
