Boilermaker
Squats and Hops
Multi-sport, Combat Sports, Field Sports, Strength & Conditioning, First Responders, Jiu JitsuJust like the drink, this program is strong, straightforward, and hits hard. Unlike the drink, you're the one left standing after.
This team is designed for people who love to train and compete in different sports. There are a lot of benefits to getting stronger and more explosive, but when you compete at something, you need to dedicate real time to practice and drills, not just the gym.
This program runs on 3 types of days:
Heavy lifting days — The beer in the mix. Straightforward strength work, no wasted time. Technique days — The chaser. Short, sharp conditioning circuits before or after your drill work, built to keep you fresh, not fried. Hybrid days — Where it all comes together. A little strength, a lot of explosive movement.
The combination of these three days should make you stronger, faster, and more explosive, without stealing time away from the sport you actually compete in.
A
Cardio
1 x 5:00
B
Hex Bar Deadlift
5 x 6 @ 65, 75, 80, 80, 80 %
C
Pull-Up
4 x 5
D1
DB Bench Press
3 x 8
D2
Shoulder Taps_
3 x 20
E1
Single Leg RDL
3 x 8
E2
Pallof Press
3 x 8
Prep
A
High Knees Circuit
High Knees Circuit Do 2-3 rounds for a warm-up. Do 4-5 rounds as a finisher. 30 Sec High Knees (In Place) 20 Body Weight Squats 20 Mountain Climbers (10 each leg) 20 Alternating reverse Lunges
Conditioning
B
Climb, Swing, Push, Repeat.
Do 4 rounds. Mountain Climbers x 20 KB Goblet Squats x 8 KB Swings x 12 Push-Ups x10 Side Plank 30 seconds each side
Prep
A
Warm-Up Complex A
Do 5 reps of each exercise before moving onto the next.. Do 3 sets. Set 1 with just the bar. Set 2 use 45-65 lbs. Set 3 use 55-85lbs Hang Power Clean Overhead Press Back Squat Good Morning Front Squat
B
Front Squat
5 x 5 @ 50, 60, 70, 70, 70 %
C
Lat Pull Downs
3 x 15
D
Overhead Press
3 x 8
E
DB Split Squat
3 x 8
F
Farmers Carry
3 x 40
A
Cardio
1 x 20:00
Prep
A
Warm-Up Combo A
Combo Lift Do 1 rep of each exercise in order. Do 3 sets of 6. Start with just the bar. Barbell Row Hang Clean Front Squat Overhead Press Back Squat Good Morning
B
Hang Clean
5 x 3 @ 50, 60, 65, 70, 75 %
C
Box Jumps
3 x 5
D1
1 DB Incline
3 x 8
D2
Dead Bug
3 x 8
A
Drink a Beer!
Garson Skelton
16 years as a strength and conditioning coach, and sports nutritionist Master's in Exercise Physiology NSCA - CSCS*D USAW Olympic Lifting Coach Having worked with a wide range of athletes, from Division 1 competitors to first responders who need their training to carry over to the job, I know how to strike the balance between pushing hard and staying healthy enough to actually compete.
When you join a team you’re getting more than programming, you’re joining an online community.
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