Seasoned Athlete IV

Gym Jones

Coach

Matt Owen

**This program is part 4 (weeks 12-16) of a 16 week training program 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.

$20

Get Seasoned Athlete IV

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

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Equipment

Required

Barbell // Plates // DBs or KBs

Recommended

Rower // Boxes // Rings or Pull Up Bar

Sample Week

Week 1 of 4-week program

Sunday

Gym Jones Seasoned Athlete IV | Week 1 Day 1 | Power Endurance

Warm Up

Warm Up with 10 minute Cardiovascular Effort @ Easy Pace + Foam Roller  3x10 Air Squat + 3x10 Shoulder Dislocate  + 3x10 Good Morning @ PVC +  3x10 OHS @ PVC +  3x5 Jump Squat

Goblet Squat

4 x 10

Box Jump

Medicine Ball Slam

4 x 10

Overhead Med Ball Carry

4 x 60

Mountain Climber

4 x 50

SkiErg

4 x 100

Rest

4 x 0:30

SkiErg

4 x 100

Ring Rows

3 x 15

Push-Up

3 x 10

Hanging Leg Raise

3 x 20

Cool Down

Cool down as desired

Monday

Gym Jones Seasoned Athlete IV | Week 1 Day 2 | IWT

Warm Up

Warm Up with 10 minute Cardiovascular Effort @ Easy Pace +  Foam Roller 3x10 Air Squat + 3x10 Shoulder Dislocate + 3x10 OHS @ PVC +  3x10 Good Morning @ PVC +  3x10 Push-Up +  3x5 Goblet Squat @ 35# 

Russian KB Swing

3 x 20

Goblet Squat

3 x 10

Step-Ups

3 x 20

Rowing

3 x 1:00

Rest

3 x 2:00

Rest

1 x 5:00

Front Squat

3 x 5

Bear Crawl

3 x 30

Reverse Bear Crawl

3 x 30

SkiErg

3 x 100

Rest

1 x 5:00

Dip

3 x 10

DB Push Press

3 x 10

Headcutter

3 x 10

Deck Squat

3 x 10

Rest

3 x 2:00

Cool Down

Cool down as desired

Tuesday

Gym Jones Seasoned Athlete IV | Week 1 Day 3 | Recovery

Warm Up

Warm Up with 10 minute Cardiovascular Effort @ Easy Pace +  Foam Roller 3x10 Air Squat +  3x10 Shoulder Dislocate + 3x10 Good Morning @ PVC +  3x10 OHS @ PVC +  3x10 Push-Up

Turkish Get Up

1 x 50

Bodyweight Row

3 x 10

Sit-up

3 x 20

Step-Ups

3 x 30

DB Reverse Fly

DB Bent Over Row

Cool Down

As desired

Wednesday

Gym Jones Seasoned Athlete IV | Week 1 Day 4 | Power

Circuit

Warm Up with 5 minute Cardiovascular Effort @ Easy Pace +  Foam Roller 3x10 Shoulder Dislocate +  3x10 Air Squat + 3x10 Push-Up +  3x5 Goblet Squat +  3x5 Jump Squat

Deadlift

6 x 3

Drop Jump to Box Jump

6 x 3

Hanging Leg Raise

3 x 10

Lying Leg Raise On Bench

4 x 20

Barbell Bicep Curl

4 x 20

Banded Tricep Pushdown

4 x 20

SkiErg

4 x 25

Cool Down

As desired

Thursday

Gym Jones Seasoned Athlete IV | Week 1 Day 5 | Power Endurance

Warm Up

Warm Up with 10 minute Cardiovascular Effort @ Easy Pace +  Foam Roller 3x10 Shoulder Dislocate +  3x10 Good Morning @ PVC + 3x10 OHS @ PVC +  3x10 Push-Press @ 2x25# DBs 

Rowing

6 x 500

Dip

DB High Pull

DB RDL

DB Upright Row

DB Bent Over Row

Manmaker

Front-Leaning Rest (FLR)

1 x 5:00

Cool Down

As desired

Friday

Gym Jones Seasoned Athlete IV | Week 1 Day 6 | Accessory

Warm Up

Warm Up with 5 minute Cardiovascular Effort @ Easy Pace +  Foam Roller 3x10 Air Squat +  3x5 Goblet Squat @ 25# + 3x10 Push-Up +  3x10 Push Press @ 2x15-20# +  3x10 Barbell Upright Row  + 3x10 Barbell Reverse Curl 

Tricep Pushdown

5 x 20

Lat Pulldown

5 x 20

Seated Banded Leg Curls

5 x 20

Reverse Hyperextension

5 x 20

Barbell Strict Press

5 x 10

Rowing

1 x 3000