Seasoned Athlete III

Gym Jones

Coach

Matt Owen

This program is part 3 (weeks 9-12) of a 12 week training cycle written with seasoned athletes in mind.

The reality is that life is long, and after years of grueling training and intense competition, some of us are ready for a new kind of work in the gym. Maybe an injury brought you here, or maybe killing yourself in the gym just isn’t fun anymore. Either way, this program can help you maintain a high level of performance for as long as possible by addressing structural imbalances and expanding the strong base on which you built your athletic career.

This program is designed for someone who has a good knowledge of the gym and some history of structured training, but wants to focus on training for longevity rather than training to compete. It's adjusted with that in mind, but the outcome is the same: this is written to produce a stronger, more balanced, more conditioned athlete at the end of 4 weeks of consistent training.

Part 1 of this training program is sold here: https://tinyurl.com/seasonedathleteI
Part 2 of this training program is sold here: https://tinyurl.com/seasonedathleteII

$20

Get Seasoned Athlete III

Programming for longevity.

This program is written for someone who wants to maintain peak physical condition but could do without the sore knees, shoulders and back. There is an enormous emphasis on shoulder and hamstring health which helps mobility and injury proofing. This program will help you build the proper base to execute subsequent programs.

Adjusted for your goals

At Gym Jones, our goal is to keep athletes in the game for as long as humanly possible. Sometimes this means altering the weights, number of "hard days", or the movements, but it doesn’t mean it's "less." It's just different.

Get a taste of Gym Jones

This program will give you a good sampling of what happens here in the gym, and what we program for our teams on TrainHeroic. If you're curious about either, this is the perfect program for you!

Know where to go when the program ends

This program was written to prep you to join one of our teams, so don't stress about where to go when you're done! At the end of 4 weeks, you'll have a taste of what you like and we can help you decide exactly where to go from there.

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Equipment

Required

Barbell // Plates // Dumbbells // Kettlebells // Rower

Sample Week

Week 1 of 4-week program

Sunday

SEASONED ATHLETE III | Week 1 Day 1 | Power Endurance

Warm Up

Warm up with 10 minute cardiovascular effort @ easy pace Foam roll 3x10 shoulder dislocate + 3x10 air squat + 3x5 goblet squat @ 35# + 3x20 KB swing @ 53#

DB Thruster

3 x 10

Bear Crawl

3 x 30

Rowing

1 x 2:00

Rest

3 x 2:00

Rest

1 x 0:50

Hex Bar Deadlift

3 x 5

Step-Ups

3 x 20

Assault Bike

3 x 1:00

Rest

3 x 2:00

Rest

1 x 5:00

Core finisher

30 second FLR ring support + 30 second OH hold with 2x25# DBs + 60 second FLR on floor Rest 2 minutes Three blocks

Cool Down

Cool down as desired

Monday

SEASONED ATHLETE III | Week 1 Day 2 | Power

Warmup

Warm up with 5 minute row @ easy pace + 3x (10 second sprint / 50 second active recovery) Foam roll 3x10 shoulder dislocate + 3x10 push press @ 2x25# + 3x10 plate RDL to press @ 20kg 3x5 jump squat (no weight)

ROWING

6x (30 work/30 rest) @ >150m per 30 second pace Rest 4 minutes 5x (40 work / 20 rest) @ >200m per 40 second Rest 4 minutes 4x (60 work / 30 rest) @ >300m per 60 second Rest 4 minutes

Rowing

1 x 250

Back Finisher

20x Gorilla Row @ 2x45# KBs + 10x Banded or Standard Lat pull @ moderate weight + 5x Goblet Squat @ 53-72# Rest as needed Three blocks

Cool Down

Cool down as desired

Tuesday

SEASONED ATHLETE III | Week 1 Day 3 | Recovery

Warmup

Warm up with 10 minute assault bike @ easy pace Foam roll 3x10 air squat + 3x10 shoulder dislocate + 3x10 good morning @ PVC + 3x10 OHS @ PVC + 3x10 push up

Front Squat

5 x 6

KB March

5 x 30

Walking Lunges

5 x 20

Strict Lower Hanging Leg Lifts

5 x 10

Assault Bike

5 x 2:00

Rest

5 x 2:00

Cool Down

Cool down as desired

Wednesday

SEASONED ATHLETE III | Week 1 Day 4 | Strength

Circuit

Warm up with 5 minute cardiovascular effort @ easy pace Foam roll 3x10 air squat + 3x10 OHS @ PVC + 3x10 good morning @ PVC + 3x10 push up + 3x10 peaks and valleys

Front Squat

5 x 3

Seated Box Jump

5 x 4

Wide Grip Pull Ups

5 x 4

Strict Lower Hanging Leg Lifts

4 x 20

Goblet Squat

4 x 10

Medicine Ball Slam

4 x 5

Cool down

Cool down as desired

Thursday

SEASONED ATHLETE III | Week 1 Day 5 | Interval

Warmup

Warm up with 5-10 minute cardio @ easy pace Foam roll 3x10 shoulder dislocate + 3x10 air squat + 3x5 goblet squat @ 25-35# + 2x20yard walking lunge + 3x6 spit jump

Intervals

15x (30 second bike @ >500 watts / 90 second rest) During rest: Rounds 1-5: 10x push up Rounds 6-10: 10x sit up Rounds 11-15: 10x Leg raise on floor

Finisher

60yd farmer carry @ 2x32kg KBs + 20x DB bent over row @ 2x25-35# + 10x single arm DB ground to overhead @ 40-50# per side 10x air squat + 30 second hold with thighs parallel Rest 2 minutes 3 blocks

Cool Down

Cool down as desired

Friday

SEASONED ATHLETE III | Week 1 Day 6 | Endurance >90

Circuit

Warm up with 5 minute cardiovascular effort Foam roll 3 rounds HAM hip mobility 3 rounds HUG hip mobility

90 minute cardio

90 minute active recovery session Row/bike/ski/hike/swim/etc

Front-Leaning Rest (FLR)

1 x 5:00

Coach