BXSC S&C System
Bathurst Strength & Conditioning
BXSC S&C System is for those looking a sustainable S&C program the gets you stronger, fitter and is fun all year round.
It's for someone that wants to maximise their time in the gym and improve week to week.
This is for the person who doesn't want to get beaten down daily, but be able to get on with life after a session. Someone that wants to stay feel good, look good and move good for years without sacrificing their bodies.
The BXSC S&C System is made for you.
Focusing on 4 week adjustable training phases, each phase focuses on a new characteristic and aims to get you results while also keeping it fresh and fun.
We include the best systems and principles in the world for strength and science-backed principles of energy systems development, or aerobic capacity.
Not only will you become strong, but the addition of proper aerobic development and recovery measures will keep you improving week to week while also having energy for the rest of your life.
Experience what the BXSC S&C System can do for how you look, move and fell.
Let There Be Gainz LB W/U
A
WARM-UP - BLOOD FLOW 2 sets. 1. Cossack Squats x 30 Reps 2. Banded Lateral Walks x 30 Reps Aim here is to simply open up the hips and turn ‘on’ the glutes. High rep, high blood flow, high burn, you should feel ready to start warming-up to the main movements after this.
B1
Paused Barbell Back Squat
2 x 5
B2
Paused Barbell Hip Thrust
2 x 5
C1
Paused Barbell Back Squat
5 x 5
C2
Paused Barbell Hip Thrust
5 x 5
D1
Seated Banded Abductions
3 x 0:40
D2
DB Bulgarian Split Squat
3 x MAX
D3
DB Bulgarian Split Squat
3 x MAX
TEST OF HEART AND WILL
E
Erg Progression 1, LTBG
10 Minutes Working Zone 4: 132 - 149 bpm On erg of choice; Either bike erg, rower, ski erg or running. For Max Calories, each week the aim is to get as close to the previous week calories as possible. May 1st: 5 x 40 sec on, 80 seconds off. May 8th: 5 x 35 sec on, 85 seconds off. May 15th: 5 x 30 sec on, 90 seconds off. May 22nd: 5 x 25 sec on, 95 seconds off. Record your calories each week and seek to improve it. THIS is how we get GAINZZZ on fitness. Use a whiteboard to record your calories on each set and add them up.
Prep
A
Let There Be Gainz UP W/U
WARM-UP - BLOOD FLOW 2 sets. 1. Bradford Press x 20 Reps 2. Banded Over + Backs x 20 Reps 3. Banded Pull Aparts x 20 Reps Aim here is to simply open the shoulder girdle and turn on the upper back, High rep, high blood flow, high burn, you should feel ready to start warming-up to the main movements after this.
B
Standing Landmine SA Strict Press
2 x 10
C1
Standing Landmine SA Strict Press
6 x 10
C2
Narrow Grip Lat Pulldown
3 x 10
C3
WTD Pronated Grip Pull Up
3 x 5
D1
Single KB Front Rack Carry + Row
D2
Single KB Front Rack Carry + Row
D3
KB Floor Press
TEST OF HEART AND WILL
E
Erg Progression 2, LTBG
12 - 16 Minutes Zone 2 Minimum - 115 BPM On erg of choice; Either bike erg, rower, ski erg or running. For Max Meters, each week the aim is to add meters to your score each week. May 2nd: 3-4 x 2:50 on, 70 seconds off May 9th: 3-4 x 3 minutes on, 60 seconds off May 16th: 3-4 x 3:10 on, 50 seconds off May 23rd: 3-4 x 3:20 on, 40 seconds off Record your meters each week and seek to improve it. THIS is how we get GAINZZZ on fitness. **If you can, try and fit 4 sets in, but three is enough.
Conditioning
A
Warm-Up Wednesday, LBTG
WARM-UP - BLOOD FLOW 2 sets. 1. Wall Sit x 40 seconds 2. Inchworm to Lizard x 10 3. Plank x 40 seconds Nice & simple warm-up to turn on the quads, core and open up the hips and back for todays
B1
Forward Sled Push
B2
Skips
4 x 40
Conditioning
C
May 10th
Time Cap 15 Minutes. 8 Rounds, AFAP. 10 Burpees Over KB 10 KB High Pull 200m Run Compete: 36kg-40kg/32kg, Flop Burpees Over KB Perform: 32kg/24-28kg, Flop Burpees Over KB Sweat: 24-28kg/16-20kg, Flop / Half Burpees Move: Choose any weight, Half/Bench Burpees, 100m Run
Prep
A
Let There Be Gainz LB W/U 2
WARM-UP - BLOOD FLOW 2 sets. 1. Goblet Squats x 20 Reps 2. Banded Glute Bridge w/ Goblet x 20 Reps Aim here is to simply open up the hips and turn ‘on’ the glutes. High rep, high blood flow, high burn, you should feel ready to start warming-up to the main movements after this.
B1
Paused Barbell Front Squat
2 x 5
B2
Snatch Grip Romanian Deadlift
2 x 5
C1
Paused Barbell Front Squat
5 x 5
C2
Snatch Grip Romanian Deadlift
5 x 5
D1
Alternating Step Up
3 x MAX
D2
Banded Hamstring Curl
3 x MAX
D3
Plate Calf Raises
TEST OF HEART AND WILL
E
Erg Progression, LTBG 2
12 Minute Block Zone 3 Minimum - 132bpm On erg of choice; For Max Calories, each week the aim is to get as close to the previous week calories as possible. May 4th: 6 x 1 minute on, 1 minute off. May 11th: 6 x 1 minute on, 1 minute off. May 18th: 6 x 1 minute on, 1 minute off. May 25th: 6 x 1 minute on, 1 minute off. Record your calories each week and seek to improve it. THIS is how we get GAINZZZ on fitness.
Prep
A
LTBG Warm-Up UB D5
WARM-UP - BLOOD FLOW 2 sets. 1. Half Kneeling DB Tricep Extension x 20 Reps 2. Inverted Row (Ring or BB) x 20 Reps Aim here is to simply open up theshoulder girdle and turn on neccessary muscles. High rep, high blood flow, high burn, you should feel ready to start warming-up to the main movements after this.
B
Paused Barbell Close Grip Bench Press
2 x 10
C1
Paused Barbell Close Grip Bench Press
6 x 5
C2
Supinated Bent Over Row
3 x 5
C3
Wide Grip Seated Cable Machine Row
3 x 10
D1
Barbell Bicep Curls
3 x 15
D2
Cable Tricep Push Downs
3 x 15
D3
L Sit Lateral Raises
3 x 15
TEST OF HEART AND WILL
E
Erg Progression LTBG D5
12-15 Minute Block Zone 2 - Rolling above 100bpm. On erg of choice; For Max Calories, each week the aim is to get as close to the previous week meters as possible. May 5th: 4-5 x 2 minute on, 1 minute off. May 12th: 4-5 x 2 minute on, 1 minute off. May 19th: 4-5 x 2 minute on, 1 minute off. May 26th: 4-5 x 2 minute on, 1 minute off. Record your meters each week and seek to improve it. THIS is how we get GAINZZZ on fitness.
Prep
A
Movement Prep Total Quick
1-2 set through 1. Couch Stretch x 30 seconds ES 2. Banded Dislocates x 10 3. Banded Pull Aparts x 10 4. Squat Rotations x 10 Total 5. Cossack Squats x 10 Total 6. Striders x 10 Total
Conditioning
B
THAW 13th May
As Fast As Possible. Teams Of two. 28 Min, Cap; Follow the trend down to 20, try and get there within the cap! Russian twists ALWAYS stay at 50 reps. 60 Plate Overhead, Heels Elevated Squats 60 KB Swings 60 Plate Ground to Overhead 50 Russian Twists 50 Plate Overhead, Heels Elevated Squats 50 KB Swings 50 Plate Ground to Overhead 50 Russian Twists 40 Plate Overhead, Heels Elevated Squats 40 KB Swings 40 Plate Ground to Overhead 50 Russian Twists 30 Plate Overhead, Heels Elevated Squats 30 KB Swings 30 Plate Ground to Overhead 50 Russian Twists 20 Plate Overhead, Heels Elevated Squats 20 KB Swings 20 Plate Ground to Overhead Progressions; Compete: 25kg/20kg, 32kg/28kg KB Perform: 20kg/15kg, 28kg/24kg KB Sweat: 15kg/10kg, 24kg/16-20kg KB Move: BW Squats, KB of Choice
Conditioning
A
BW Warm Up 1.
2 Sets. 10 Inchworms 10 Striders 10 Downdog to Seals 10 Squat Rotations 10 Bodyweight Squats 10 Cossack Squats
B1
Rower Erg
1 x 500
B2
Push-Ups
4, 8, 12, 16, 20
B3
Ring Row
4, 8, 12, 16, 20
B4
Anchored Sit Ups
4, 8, 12, 16, 20
B5
Dumbbell Thruster
4, 8, 12, 16, 20
B6
Deadball Run
5 x 100
B7
Rower Erg
1 x 500
Kieran O'Dwyer
Driven by purpose, fuelled by passion and backed by knowledge. Coach Kizz’s mission is to optimize the performance and health of everybody who walks through our doors. With 10 years of coaching experience, coach Kizz knows that building persistent healthy habits are the key to success.
Justin Slattery
BXSC Member
Verified Athlete"I've been doing this programming for 6 years and at 37 I feel the best I've ever felt. I am strong, fit and capable."
Emma Thurgood
BXSC Member
Verified Athlete"Bathurst’s BEST gym! The coaches are knowledgeable, professional and the class atmosphere is really motivating. No matter what level, each exercise is demonstrated before every session which is really helpful. A great community to be a part of!"
Aaron White
BXSC Member
Verified Athlete"I give Bathurst Strength and Conditioning 5 stars! The coaches are extremely knowledgeable and friendly, and they make sure that every individual gets the attention they need. I would highly recommend Bathurst Strength and Conditioning to anyone looking to improve their lifestyle."
Luke MaCauley
BXSC Member
Verified Athlete"Great gym!! All of the coaches are super knowledgeable and supportive, and are genuinely dedicated to helping the members achieve their fitness goals. The programming is also thoughtfully set out to remain interesting whilst helping you improve your overall fitness and lifts."
When you join a team you’re getting more than programming, you’re joining an online community.
BXSC S&C System
BXSC S&C System
BXSC S&C System
