Olympic Aesthetics
Aesthetic Athlete
Football , Rugby, Field Sports, Basketball, Olympic LiftingBased off of Heavy-Light and Power-Strength training principles, the Olympic Aesthetics program is a 4x/wk, 8wk program designed to maximize athletic potential in and out of the weight room while developing lean and aesthetic muscle mass.
Force is king when it comes to athletic potential and F=Mass*Acceleration. Throughout the week, each training day focuses in on an aspect of this formula, working to develop levels of force from across the athletic spectrum. From power cleans, to fast snatches to heavy squats, these exercises are strategically laid out throughout the week to help you achieve optimal performance while building functional muscle.
This program will require a lot out of you and is not for the novice. However, if you are willing to put in the work, you will become an Olympian with worthy Aesthetics.
A
Agile 8
B
Box Jump
1 x 25
C1
Overhead Squat
2 x 5 @ 45 lb
C2
Trap Clean
2 x 5 @ 45 lb
D
3-Position Hang Clean
4 x 3
E
Clean Pull
4 x 3
F1
DB Shoulder Press
3 x 8
F2
Band Pull-Apart
3 x 20
F3
Calf Raise
3 x 20
F4
Suitcase Carry
3 x 25
A
Elite 6
Warmup Cont.
B
Squat/Lunge Warmup Circuit
Bodyweight Squat x10 Backwards Lunge with Reach x5R/L Lateral Squat x5R/L x2-3 rounds
C
Bulgarian Split Squat
10, 8, 5, 5, 5 @ 4, 5, 7, 7, 7
D
Incline DB Bench Press
10, 8, 8, 8, 8 @ 4, 5, 7, 7, 7
E1
Chin-Up
3 x 8 @ 7
E2
Glute-Ham Raise
3 x 5 @ 7
E3
DB Pullover
3 x 8 @ 7
F1
Barbell Bicep Curl
3 x 10
F2
Tricep Pushdown
3 x 10
F3
Dead Bug
3 x 5
A
Limber 11
1 x 1
B1
Power Skip
3 x 20
B2
Pogo Jump
3 x 10
C1
Overhead Squat
2 x 5 @ 45 lb
C2
Snatch Balance
2 x 5 @ 45 lb
D
3-Position Hang Power Snatch
4 x 3
E
Hang Power Clean
4 x 3
F1
DB Lateral Raise
3 x 10
F2
Bent Over Rear Delt Fly
3 x 10
F3
Seated Calf Raise
3 x 20
F4
Waiter's Walk
3 x 25
A
Agile 8
B
Back Squat
10, 10, 8, 5, 3, 8 @ 30, 40, 55, 65, 75, 70 %
C
Barbell Bench Press
10, 10, 8, 5, 3, 8 @ 30, 40, 55, 65, 75, 70 %
D1
1-Arm DB Row
3 x 8 @ 7 lb
D2
RDL
3 x 8 @ 7
D3
DB Renegade Row
3 x 8
E1
Hammer Curl
3 x 10
E2
DB Tricep Extension
3 x 10
E3
Crunches w/ Weight
3 x 15
Tate Tobiason
Coach Tobiason has close to a decade of experience ranging from Division 1 College Athletics to remote online Coaching. Over his years of Coaching he has helped everyone from College Football players, to retired Military to weekend warriors using his principled based approach. Anyone can make you tired, but a true Coach will make you better. Check out the difference today.
