Burnside S&C

Coach
Damien Pelser

Burnside's general physical program is designed to get you strong, keep you healthy and feeling good and allow you to gradually test your limits. 
This program has gone through an 8 year trial and error process at our facility in Johannesburg. 

If you are wanting to get moving, follow a program that implements the basics as well as they can be implemented and feel good from training, This IS the program for you. 



Features
6 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Barbells/kettlebells or dumbells/bands/ pull up bar/ air bike or erg
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
W1D1 - IWT

A1

Air Squat

3 x 20

A2

2 min row/ski erg

B1

Airdyne

3 x 2:00

B2

Push-Up

3 x 15

C

Burpee

5 x 30

D

Dead Bug

3 x 8

Monday
W1D2 - Lower strength

A

20 Yard Sprint

B1

Back Squat

4 x 8

B2

Vertical Jump

4 x 5

C1

Glute Bridge

3 x 12

C2

Calf Raise

3 x 15

Tuesday
W1D3 - Upper strength

A

Plyometric Push-ups

3 x 5

B1

Chin-Up

4 x 8

B2

DB Farmer's Carry

4 x 30

C1

Band Pull-Apart

3 x 12

C2

DB Lateral Raise

3 x 15

Wednesday
W1D4 - Energy system development

A

Assault Bike

3 x 10:00

Wednesday
W1D4 - Energy system development

A

Assault Bike

3 x 10:00

Thursday
W1D5 - Whole body strength

A

Broad Jump

3 x 10

B

Deadlift

4 x 8

C1

Supermans

3 x 12

C2

Side Plank

3 x 20

Conditioning

D

Howitzer finisher (arms)

5 Rounds Curls x 8 imm into 8 isometric push ups (Chest on floor, push to half and hold for an 8 count, release back to floor) imm into 8 partial chin ups. Rest 1 min between efforts

Friday
Sell Your Soul

Circuit

A

400 cal row or assault bike Every 40 cals, stop and complete; 9 burpees 6 reverse lunges per leg 3 burpees Every 8 mins from min 8, complete a 300m run Time cap = 40 mins

Coach
coach-avatar Damien Pelser

My Name is Damien aka Damo> Strength coach based in JHB, South Africa. Love Hunting, mountains, training and eating in no specific order. From a coaching standpoint - I love building all round athletes. Strong, fit and resilient

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Burnside S & C
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Burnside S & C
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Burnside S & C
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