Athletic Bodybuilding
Performance Syndicate
Functional Training, Bodybuilding, General FitnessSo, you want to train and feel like the athlete you know you are or could be with the physic to back it up. You want to be able to pick up any game, any activity or head to the beach anytime you want. If this sounds like something you might be interested in that you have found the right program.
This training is designed for those who like to train and want to challenge themselves athletically and be able to handle any task thrown their way. If you're someone who cares about getting the results you want from your training, then welcome to The Performance Syndicate. We pull from the functional fitness world, weightlifting, bodybuilding, powerlifting, and gymnastics to build the best program to create the best athletes we can.
Our programs are all-inclusive from the time you start your session including warm up, activation, training and conditioning.
Prep
A
Self Myofascial Release
Foam Roll - 10-20 rolls per major muscle group Find those areas that are bothering you from head to toe. Roll out these feet as well with a tennis or lacrosse ball
B
Jump Rope
1 x 200
Prep
C
Activation Circuit 1
1 time through Alternating Single Leg Lower - x 5 ea Glute Bridges x 5 w/ ISO2 at top Alternating Shoulder Touches from Push Up Position - x 5 ea
Athletic Bodybuilding - Movement Prep - In place
D
High Knee Pull to Reverse Lunge w/ Single Arm Overhead Reach x 5 each Quad Walk x 5 ea Heel and Toe x 5 ea Ankle Pull to Stomach x 5 ea Straddle Stance Good Morning x 10 Squats x 10 Alternating Worlds Greatest Stretch w/ Single Arm Reach x 5 ea
Athletic Bodybuilding - Extended Warm Up 1
E
Front Plank x 30 sec Side Elbow Hip Lift x 10 ea Lateral Squat x 10 ea
Prep
F
Front Rack Bar Prep w/ Bar
Elbow Turn Over x 5 Clean Grip Stretch x 5 each way in front Clean Grip Stretch x 5 each way in back RDL x 10 Front Squat x 10
G
Hang Power Clean from Power Position + Front Squat
5, _ , _ , _ , _ , _ , _ , _
H1
Goblet Squat
4 x 8 @ _ , _ , _ , MAX lb
H2
Dead Hang
3 x 0:30
I1
Walking Lunges
3 x 10
I2
KB Russian Twist
2 x 10
J1
Good Morning
2 x 12
J2
Lunge Stretch
1 x 0:30
K
Single Leg Isometric Calf Raise
1 x 0:30
Treadmill Intervals
L
If you have the space or turf then you can replace the treadmill intervals with actual shuttles. Your options are 1) 150 yd shuttle - down and back 3 times between 25 yds - goal is as fast as possible. Rest 90 sec between reps - 3 total reps today 2) 3x30 sec sprints on treadmill w/ 60 sec rest. If you max out the speed of the treadmill then you can start to increase the incline
Prep
A
Self Myofascial Release
Foam Roll - 10-20 rolls per major muscle group Find those areas that are bothering you from head to toe. Roll out these feet as well with a tennis or lacrosse ball
General Warm Up
B
Machine or movement of your choice 3-5 min to get your heart rate, breathing rate and body temperature up
Prep
C
Athletic Bodybuilding - Movement Prep 2
Neck - front / back, ear to shoulder, twist - x 5 ea Egyptian x 5 ea Single. Arm Circles - x 10 ea Torso Twists x 5 ea Hip Circles x 5 ea High Knee Pull x 5 ea Quad Walk x 5 ea Split Squat x 5 ea Lateral Squat x 5 ea Rotating Push Up x 5 ea
Prep
D
Plate Warm Up
w/ 2.5 or 5 lb plate in each hand Rear Raise, Lateral Raise, Front Raise, Curl to Press, OH Triceps Extensions, High External Rotation x 10 ea
E
Snatch Grip Push Press + OH Squat
2 x 5
F
Hang Power Snatch from Power Postion
5 x 5
G1
Bench Press
10, 5, 5, 3, 10, 10 @ 45, _ , _ , _ , MAX, MAX lb
G2
Facepulls
3 x 12
H1
TRX Row
3 x 8
H2
Single Arm Db Half Kneeling Overhead Press
2 x 12
I1
Barbell Bicep Curl
2 x 10
I2
OH Triceps Plank Extensions
2 x 8
Tabatas
J
Short and sweet - 4 min and you are done 8 rounds on the machine of your choice - assault bike, versaclimber, spin bike or rower work best 10 sec max effort 20 sec slow recovery repeat until done
Self Myofasciaal Release
A
Foam Roll - 10-20 rolls per major muscle group Find those areas that are bothering you from head to toe. Roll out these feet as well with a tennis or lacrosse ball
B
Jump Rope
1 x 200
Prep
C
Activation Circuit 1
1 time through Alternating Single Leg Lower - x 5 ea Glute Bridges x 5 w/ ISO2 at top Alternating Shoulder Touches from Push Up Position - x 5 ea
Athletic Bodybuilding - Movement Prep - In place
D
High Knee Pull to Reverse Lunge w/ Single Arm Overhead Reach x 5 each Quad Walk x 5 ea Heel and Toe x 5 ea Ankle Pull to Stomach x 5 ea Straddle Stance Good Morning x 10 Squats x 10 Alternating Worlds Greatest Stretch w/ Single Arm Reach x 5 ea
Athletic Bodybuilding - Extended Warm Up 2
E
Deadbug x 5 ea Squat and Press - take a 10-25 lb plate, sit into your squat as deep as possible. Stay tight, press straight out in front of you, hold for 2 sec and repeat for 5 reps
Plyometrics
F
Pogos - 2x10 - rest 30 sec between sets Broad Jump - 2x3 SR - single response. Land, reset and jump again - rest 30 sec between sets
G1
Trap Bar Deadlift
10, 5, 5, 5, 5, 5 @ 45, _ , _ , _ , _ , _ lb
G2
Overhead Plate Sit-Up
3 x 10
H1
90 Degree ISO2 Reverse Lunge
3 x 8
H2
Chest Stretch
2 x 0:20
I1
Physioball Leg Curl
2 x 10
I2
Push Up Plank
1 x 0:30
J
Reverse Hyperextension
1 x 20
K
1-mile Run
Prep
A
Self Myofascial Release
Foam Roll - 10-20 rolls per major muscle group Find those areas that are bothering you from head to toe. Roll out these feet as well with a tennis or lacrosse ball
Prep
B
Athletic Bodybuilding - Movement Prep 2
Neck - front / back, ear to shoulder, twist - x 5 ea Egyptian x 5 ea Single. Arm Circles - x 10 ea Torso Twists x 5 ea Hip Circles x 5 ea High Knee Pull x 5 ea Quad Walk x 5 ea Split Squat x 5 ea Lateral Squat x 5 ea Rotating Push Up x 5 ea
Prep
C
Plate Warm Up
w/ 5 lb plate in each hand Rear Raise, Lateral Raise, Front Raise, Curl to Press, OH Triceps Extensions, High External Rotation x 10 ea
D
Push Press
5 x 5
E1
Pull-Up
8, 4, MAX, _
E2
Single Arm Db Bench Press
3 x 10
F1
Chest-Supported DB Row
3 x 10
F2
DB Lateral Raise
3 x 12
G1
Ab Wheel
2 x 8
G2
Hanging Knee Raise
2 x 8
Friday Arm Farm
H
1) Incline Db Curls - 3x10 2) Triceps Cable Pushdowns - 3x12 3) Db Farmers Walk - 3x40 yds
Aerobic Capacity
I
Help build the base and allow your self to recover better going into the weekend. Minimum 5 min but if you have time for more, please do so. Low intensity.
Hunter Schurrer, M.Ed., CSCS
Hunter is an S&C coach who oversees the training of SOF soldiers on a daily basis. He came from the collegiate world prior & is dedicated to the relentless pursuit of increasing his athletes capabilities. Hunter is CSCS with the NSCA, a Level 2 Coach with USAW, certified in Myokinematic Restoration from the Postural Restoration Institute & is certified in Blood Flow Restriction Rehabilitation.
At the end of the day The Performance Syndicate is for those who are willing to take ownership of their life. The ability to train is a gift and should be something to challenge and improve upon who we are. Don't sacrifice the gift, embrace it to help ensu
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Athletic Bodybuilding
Athletic Bodybuilding
Athletic Bodybuilding
