Top Tier Training USA
Strength & Conditioning, Functional FitnessThis 8-week linear progression program is designed to improve your Deadlift, Bench, and Back Squat. A warm-up is provided daily, so you don't have to think about how to fire up your body in preparation for a challenging workout. The program will include your percentages, so there is no guesswork in how much to lift and our direction towards a new PR!
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Air Squat
2 x 10
A2
Vertical Jump
2 x 3
A3
10 Yard Sprint
4 x 1
B
Back Squat
C1
Incline DB Bench Press
2 x 12
C2
1-Arm DB Row
2 x 24
D
RDL
2 x 8
E
Sit-up
2 x 20
Circuit
A
Do each exercise seperate: burpee 3x10 rest :30 Plyo Push up 3x5 Rest 1:00 Jumping Pull up 3x5 rest 1:00
B
Bench Press
C
Reverse & Front Lunge
2 x 20
D1
DB Lateral Raise
2 x 25
D2
Rear Delt Flyes
2 x 25
E
DB French Press
3 x 15
Circuit
A
Complete each exercise and all sets before moving to the next exercise. Pogo jumps: 2 sets of 20 reps, rest for 30 seconds. Bird dogs: 2 sets of 10 reps on each side, rest for 30 seconds. Broad jumps: 2 sets of 3 jumps, rest for 1 minute.
B
Deadlift
C
Pull-Up
3 x 5
D1
Split Squat
2 x 20
D2
Split Jump
2 x 10
E
Side Plank Rotation
1 x 20
A1
Push-Up
2 x 10
A2
Air Squat
2 x 10
A3
Hollow Hold
2 x 0:15
B1
DB Military Press
3 x 10
B2
Mountain Climber
3 x 50
B3
DB Snatch
3 x 10
B4
Toes to Bar
3 x 10
Conditioning
C
Armegdon
Seated DB curls, palms pronated, x25 Rest 1:00 Push up x25 Rest 1:00 4 sets, total reps 100
