Black Sheep Strength and Athletic Performance

Coach
Dan Schlemmer

What we have noticed in most Functional Fitness Programs is the lack of consistency and proper movement progression in regards to load and proficiency. What’s that mean? There is too much “constantly varied” not enough “progression.”

How can you possibly get proficient enough in a movement to create adaptation in Strength or Hypertrophy if you do it every 3 months? The answer is, you cannot. 

Through our years of training our Athletes we have developed a program that brings a Meat and Potato approach to your Fitness Program. 

Auto-Regulated Strength Program. You do not need to worry about percentages. What you hit as a Squat PR 6 months ago doesn’t mean you can do an accurate percentage today. Life happens. Most people can create a change in strength if they simply just got to work. Reps are determined but what you lift that day is based upon the ultimate calculation. How do you feel?

Accessory program based on consistent weekly waves. You can expect to see consistent accessory movements to allow movement proficiency as well as linear strength gains. Barbell Rows last week for 12 reps. Add some weight and do it for 10 reps this week. It’s simple. It’s effective.

Conditioning. You bet your ass. You want short durations, TABATAs, AMRAPs, we got it all. If you want to get that FIRE-BREATHER conditioning we bring that 5 days a week through multiple metabolic pathways. 

In short, this is your last stop. It’s time to stop confusing the body. Let’s work with it. Give it some familiarity and allow it to create adaptation into an amazing SHOW and GO Body for yourself. 

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Equipment
Recommended
Athletes will need basic “Box/Warehouse Gym Equipment”Barbell // Weight Plates // Box for Squats // Dumbbells // Kettlebells // Squat Rack // Flat bench // Bands // Airdyne or Row Machine // Tires // Battle Ropes // Medicine Ball // Slam Ball // Reverse Hyper
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-06-06

A

Box Squat

3 x 10

B

Reverse Hyperextension

3 x 20

C1

Goblet Squat

3 x 12

C2

Air Squat

3 x MAX

Circuit

D

6 Rounds 20 Russian KBS 10 Squat Jumps

Monday
2022-06-07

A

Barbell Shoulder Press

3 x 15

B1

Flat DB Bench Press

3 x 15

B2

Double Arm DB Row

3 x 15

Circuit

C

7 Rounds 8 DB Thrusters 20 Russian Twists (each) For Time

Tuesday
2022-06-08

A

ROMWOD

1 x 30:00

Circuit

B

20 AMRAP 10 Hand-Release Push Ups 10 Inverted Row 20 Shoulder Taps (each side) *For rounds

Wednesday
2022-06-09

A

Deadlift

3 x 12

B1

Forward Sled Pull

3 x 200

B2

Incline DB RDL

3 x 15

Circuit

C

21-15-9 (Reps/Rounds) Goblet Squat DB Floor Press

Thursday
2022-06-10

A

Bent Over Barbell Row

3 x 15

B1

DB Lateral Raise

3 x 12

B2

Wide Grip Lat Pulldown

3 x 15

Circuit

C

6 Rounds 6 Broad Jumps 20 BFSU

Friday
2022-06-11
Saturday
2022-06-12

A

Rest

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