Functional Training
BlackFire Training
Functional Training, PowerliftingFunctional Training is my own blueprint. This is relatively close to my own training regiment that I use to stay fit for the job. Excelling physically gives you the fortitude to perform anything that is thrown at you. In this program you will find basic compound movements paired with explosive training, sprinting, running and bodybuilding movements. This program is done best with access to all the basic equipment you would find in a gym.
A
DB Chest Fly
3 x 15
B1
Incline DB Bench Press
4 x MAX @ 80 %
B2
Push-Up
4 x MAX
C1
DB Lateral Raise
C2
DB Z Press
4 x 15
D
Close Grip Bench Press
3 x 20 @ 40 %
E
Tricep Rope Pulldowns
4 x MAX
A1
Cossack Squat
2 x 20
A2
Copenhagen Plank
2 x 0:30
B
DB Box Step Downs
3 x 14
C
Box Squat
3 x 10 @ 70 %
D
Prone Machine Hamstring Curl
3 x MAX
E
Zercher Squat
3 x 10
F
Romanian Deadlift (RDL)
2 x MAX
G
DB Bulgarian Split Squat
3 x 15
A1
KB High Pull
2 x 20
A2
Strict Bodyweight Pull-Up
2 x MAX
B
Back Extension
3 x 15
C
Floating Deadlift
3 x 8
D
Pendlay Row
2 x 5
E
Seated Row
2 x MAX
F
Lat Pulldown
2 x MAX
A1
Seated Box Jump
3 x 8
A2
DB Jump Lunge
3 x 20
B
Zercher Lunge
4 x 12
C1
Leg Extension
20, 20, MAX
C2
Air Squat
3 x MAX
D
1 1/4 Front Squat
4 x 15
E
Leg Press
3 x MAX
F
Elevated Single Leg Body Weight Calf Raise
2 x MAX
A
Basic Blackfire Conditioning
Conditioning
B
Circuit -
5 Rounds For Time 20 alt box step ups 5 Devils Press 15 pushups
