Basics S&C
High Performance Human
Functional Fitness, Bodybuilding, Strength & Conditioning, Tactical, Law Enforcement, General FitnessFor those who have no time for nonsense.
Basics S&C is a strength and conditioning program that focuses on select fundamental principles of training that have stood the test of time. We've stripped away the unnecessary "fluff" to bring you a program that's simple, yet incredibly effective. There are no overcomplicated movements that will have a steep learning curve, and there is not going to be a laundry list of filler accessory lifts or metcons that just waste time.
Put simply, if you need the newest, most optimal movements, or countless peer reviewed studies before you even step foot into the gym, this isnt for you. But if you want to put on quality mass and strength while being the most resilient and conditioned you have ever been, then click below and get after it.
A
Back Squat
5 x 3 @ 8
B
Strict Press
5 x 5 @ 8
Structure Work
C
Complete as many sets as possible in 5 min: use rings if possible and scale if needed Dips – 7 Reps Pull Ups – 7 Reps
Interval Weight Training
D
Complete 4 sets with 2 minutes rest Dual KB/DB Swing – 6 Reps Assault bike/Rower- 15 calories as quick as possible
A
Deadlift
1 x 5
B
Pull-Up
3 x MAX
Anaerobic Conditioning
C
Complete every minute on the minute for 10 minute: 5 weighted sit up 7 calorie bike
D
DB Lateral Raise
1 x 100
A
Close Grip Bench Press
1 x 5
B
Front Squat
6 x 3 @ 6
Structure Work
C
Complete 5 sets for time: Deficit Push Ups – 15 Reps Gorilla Row – 10 Reps
D
Assault Bike
1 x 50
A
Romanian Deadlift
8 x 5
B
Chin-Up
3 x MAX
IWT
C
4 sets with 2 minute timed rest- Push Press- 5 reps Airbike- 1 minute RPE 8-9
D
Dual KB Front Rack Carry
1 x 100
When you join a team you’re getting more than programming, you’re joining an online community.
Basics S&C
Basics S&C
Basics S&C
