Total Strength
Coggles Fitness
Powerlifting, Power Sports , Strongman, Strength & Conditioning, General Fitness, Functional FitnessA complete strength programme!
Working on developing your force capacity with the core lifts of squat, bench and deadlift, whilst developing power with snatch and clean and jerk. This programme leaves no stone unturned.
Working through various phases designed to elicit diffrent strength and power qualities and periodised for maximum effect!
If you are using this programme to get ready for a strength competition, please get in contact to find out how to peak properly in time for your event.
A
Rest
B
Bike/ Rowing/ Skierg
Prep
A
Lower Body mobility and activation Videos
10 Deep squat Stretch (2-5 seconds at the bottom) 10 Hip flexor (pushes each leg) 10 Cossack squats (each side) 10 Walking hip mobility (forward and back) 10 T-spine rotations (each side) 10 Hanging scapula pulls 10 Bootstrappers
B
Back Squat
10, 8, 6, 4, 2, 2, 2, 6, 6, 6 @ 50, 60, 70, 75, 80, _ , _ , 75, 75, 75 %
C1
Bulgarian Split Squat
C2
Aleknas
D
Box Jump
3 x 5
E
Static Stretch
1 x 5:00
Prep
A
Upper Body activation Videos
10 Scapula Pulls 10 Bent over rear delt fly 10 Straight arm pulldowns 10 Rotator cuff pulses 10 Single arm Rows 10 Thoracic Extensions
B
Bench Press
10, 8, 6, 4, 2, 2, 2, 6, 6, 6 @ 50, 60, 70, 75, 80, _ , _ , 75, 75, 75 %
C1
Close Grip Bench Press
5 x 12
C2
1-Arm DB Row
5 x 8
D1
Pendlay Row
3 x 8
D2
Clapping Push-Up
3 x 5
E
Static Stretch
1 x 5:00
Prep
A
Lower Body mobility and activation Videos
10 Deep squat Stretch (2-5 seconds at the bottom) 10 Hip flexor (pushes each leg) 10 Cossack squats (each side) 10 Walking hip mobility (forward and back) 10 T-spine rotations (each side) 10 Hanging scapula pulls 10 Bootstrappers
Circuit
B
The barbell snatch warm up sequence is 2 rounds of: 1) Snatch grip RDL 2) Muscle snatch 3) Power snatch from knee 4) Overhead Squat 5) Bottom snatch press. First set will be barefoot, second set with weightlifting shoes on. The barbell clean & jerk warm up sequence is 2 rounds of: 1) Clan grip RDL 2) Power clean from knees 3) Front Squat with Pause 4) Dips 5) Push Jerks 5 reps for each movement. First set will be barefoot, second set with weightlifting shoes on.
Conditioning
C
Snatch complex
Complex Snatch Hang snatch snatch balance Overhead squat Build the weight up slowly using the following sequence. perform 2 sets at each weight before progressing
D
Snatch
5, 4, 3, 2, 2
Conditioning
E
Clean complex
Complex Clean Hang clean Front squat Jerk Build the weight up slowly using the following sequence. perform 2 sets at each weight before progressing
F
USAW Clean and Jerk
5, 4, 3, 2, 2
G
Static Stretch
A
Rest
B
Bike/ Rowing/ Skierg
Prep
A
Lower Body mobility and activation Videos
10 Deep squat Stretch (2-5 seconds at the bottom) 10 Hip flexor (pushes each leg) 10 Cossack squats (each side) 10 Walking hip mobility (forward and back) 10 T-spine rotations (each side) 10 Hanging scapula pulls 10 Bootstrappers
B
Deadlift
10, 8, 6, 4, 2, 2, 2, 6, 6, 6 @ 50, 60, 70, 75, 80, _ , _ , 75, 75, 75 %
C
Romanian Deadlift
5 x 8
D
Pull-Up
3 x 8
E1
Russian KB Swing
3 x 15
E2
Broad Jump
3 x 5
F
Static Stretch
1 x 5:00
Prep
A
Lower Body mobility and activation Videos
10 Deep squat Stretch (2-5 seconds at the bottom) 10 Hip flexor (pushes each leg) 10 Cossack squats (each side) 10 Walking hip mobility (forward and back) 10 T-spine rotations (each side) 10 Hanging scapula pulls 10 Bootstrappers
Conditioning
B
Strongman AMRAP Circuit
Conditioning Circuit - 20 Minute AMRAP Use a suitable load for your strength 200m Row or skierg 10 Hex Bar Deadlift 40m Farmers walk - Challenge yourself! 10 Landmine press (each side) 20 second battle rope
C
Static Stretch
1 x 5:00
Craig Coggle MSc ASCC
After a great year coaching that saw me coach the England and British Powerlifting & bench team at Worlds, European's, & commonwealth championships. This strength training program uses all the knowledge I have gained over my 10 years of coaching. My coaching philosophy is “Build an engine and make them strong!” Education: MSc Strength and Conditioning Science UKSCA Accredited Coach
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Total Strength
Total Strength
Total Strength
