Advanced Strength
Holistic Fitness
Strength & Conditioning, WeightliftingThis is designed for you to reach new personal records in the weight room. You will push yourself by working near maximal loads and utilizing advanced techniques like supramaximal holds, the rest/pause method, partial repetitions and plyometrics. These will give you the unique stimulus you need to reach new levels of strength. The volume of work is manageable, the intensity will push you to your limits. There is a built in deload week to promote recovery. This is designed to make you stronger in the weight room and on any athletic playing field . An athlete should have a solid foundation of strength and ideally some plyometric experience before beginning this program.
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Neutral Grip Pullup
4 x 3
B2
Single Arm DB Push Press
4 x 3
B3
Box Squat
3 x 6
C1
Ring Dips
3 x 6
C2
Single Arm Farmer Walk
3 x 20
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
1-Arm DB Row
3 x 6
B2
Bench Press
3 x 3
B3
Bench Press
5, 3, 1
B4
Sumo Deadlift
5, 3, 1
C1
Bulgarian Split Squat
3 x 4
C2
Single Leg Plank
2 x 0:30
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Pull-Up
3 x 0:10
B2
Pull-Up
3 x 5
B3
Incline DB Bench Press
3 x 6
B4
Hip Thrust
3, 3, 3, 6, 6
C1
Seated Cable Row
3 x 6
C2
Hanging Leg Raise
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B
Depth Jump
5 x 2
C
Double Broad Jump
5 x 2
D
Split Squat Jump
5 x 2
E
Power Skip
3 x 20
F
Four Corners
3 x 5
Christopher Walker
Christopher Walker is a professional performance coach with experience that spans a decade in strength and conditioning and personal training. Known for balanced fitness programs and an outstanding customer service mentality. He combines scientific programs with thoughtful accommodations and ongoing support.
If you want a unique stimulus to reach peak levels of strength this is made exactly for you.
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