AK-47
LND Performance
Power Sports , Field Sports, Weightlifting, Powerlifting, Strength & Conditioning, Plyometrics, Softball, Volleyball, Basketball, Women's Training, Multi-sportMy sister, Anna Kate, and I partnered up on this project. Hence the name, AK-47 (I let her name it). This is the same 4 week program I put her through with adjustments in order to make it the best product possible. Great for female athletes looking to start their off-season workouts or for women who want to train like athletes.
AK-47 is a 5 day per week program consisting of a speed day, two upper days, and two lower days. It's purpose is to improve your athleticism by increasing your strength and power with clear assessments:
Absolute Strength - Back Squat, Overhead Press
Relative Strength - Pullups, Pushups
Power - Broad Jump
Train for performance. Get strong and explosive. Sale discount ends 5/17. Take advantage today!
A
Broad Jump (Max)
3 x 1
B
Pull Up
1 x MAX
C
Band Assisted Pull-up
1 x MAX
D
Pushup
1 x MAX
E
BB Back Squat
8, 5, 3, 1, 1, 1
F
BB Overhead Press
8, 5, 3, 1, 1, 1
A
Linear Alternating Pogos
2 x 10
B
Straight Leg Speed Shuffle
2 x 10
C
Power Skips for Height
1 x 20
D
Power Skips for Distance
1 x 20
E
Tempo Run
3 x 40
F
Build Up Run
2 x 50
G
Lateral Line Jumps
2 x 20
H
SL Line Jumps
2 x 20
I
Lateral Shuffle
2 x 2 @ 15
A
BB Reverse Lunge
3 x 10
B
BB RDL
3 x 10
C1
DB Goblet Lateral Lunge
3 x 20
C2
Banded Good Morning
3 x 15
D1
SL Glute Bridge
3 x 20
D2
SL Swiss Ball Hamstring Curls
3 x 24
E
Side Planks
2 x 1:00
A
Band Explosive Pushups
2 x 6
B
Plyo Inverted Row
2 x 6
C
Lat Pulldown (seated)
5 x 5
D1
Band Assisted Pull-up
3 x 8
D2
Dumbbell Bench Press
3 x 10
E1
Incline Alternating DB Row
3 x 12
E2
Incline DB Rear Lateral Raise
3 x 12
F1
Barbell Curl
3 x 12
F2
Band Tricep Extension
3 x 15
F3
Suitcase Carries
3 x 40
A
BW Squat Jumps
2 x 6
B
SL Lateral Broad Jump
2 x 2
C
SL Box Jump
2 x 2
D
ISO BB Split Squat
1 x 2 @ 0:20
E
BB Back Squat
5 x 5
F1
DB Alternating Curtsy Lunge
3 x 20
F2
DB RDL
3 x 10
G1
DB Sumo Squat
3 x 10
G2
DB SL Calf Raise
3 x 24
H
Russian Twists
2 x 30
A
MB Rainbow Slam
2 x 4
B
ISO BB Overhead Press
1 x 0:10
C
BB Overhead Press
5 x 5
D
Band Resisted Pushup
3 x MAX
E1
Seated Overhead Plate Raise
3 x 12
E2
Alternating DB Hammer Curls
3 x 12
F1
SA DB Row
3 x 24
F2
Incline Alternating DB Benchpress
3 x 20
G
Front Plank
2 x 0:30
Zach Williams
Your head coach and founder of LND Performance based out of Nashville, TN. Zach has trained others in commercial gyms, parks, rec centers, parking lots, storage units, and virtually. Since coaching, Zach has worked with all sorts of athletes such as- football players, golfers, tennis players, and fighters.
