Finish Strong
MARNIK Strength and Conditioning
Finish Strong is a ongoing membership for anyone who wants to get strong, build muscle, and improve their fitness. Whether you are an experienced athlete looking to push past your limits or someone who wants to establish a solid training routine, the Finish Strong program is designed to guide you to your goals. With 12 weeks left in the year, I am kicking off this membership with a 12-wk program to persuade you not to wait and finish the year with a bang. While the goal is to help you end the year on a high note, it doesn't stop there. I am hoping it will get you to continue that momentum and turn training into a lifestyle. You will continue to have access to new workouts, resources, and support. No matter when you are seeing this, you can get going at any time.
The program utilizes all types of training methods, including weightlifting, explosive/power training, high intensity interval training and aerobic training.
We will incorporate a variety of training protocols, from traditional strength and hypertrophy routines, explosive plyometric exercises to unconventional compound movements, to keep the program engaging but still follow basic training principles that ensure continuous progress.
Prep
A
Prep 1
1 to 2 rounds BW Squat x 10 Lateral Lunge Twist x 5e High Plank Leg March x 20 Hip Flexor to Hamstring Stretch x 8e Groin Stretch x 8e
B1
Pogo Jump
3 x 15
B2
Single Leg Vertical Jump
3 x 8
B3
MB Slams
3 x 8
C
Back Squat
3 x 5
D1
One-Arm DB Bench Press
2 x 15
D2
Front Foot Elevated Split Squat
2 x 15
D3
1 Arm DB Row
2 x 15
E
Standing Cable Chops
2 x 10
Prep
A
Speed Prep
2 Rounds of: 1. Jog to backpedal x 20yds 2. Ankle hops (pogos): - forward back x 20 -side to side x 20 -scissor x 20 -single leg x 10e 3. Speed skip x 20yd 4. High knees x 20yds
Circuit
B
Tempos Run, row or bike 60-70% effort HR between 110-160 Work 1 min Rest 30s Reapeat Week 1: 12 rounds
Tank Top Work
C
Arm Farm 3 sets DB Bicep Curl x12 Rope Tricep Extension x 15 DB Hammer Curl DB Skull Crushers
Plate Warm Up
A
1 to 2 rounds Squat to press x 10 Bent over row x 10 Forward Lunge Punch x 5e Handwalks x 5 Hip to Hamstring Stretch x 8e
B1
Standing MB Chest Throws
3 x 8
B2
Overhead MB Throw
3 x 8
B3
Bear Crawl
3 x 10
C
Bar Bench Press
3 x 5
D1
Reverse Lunges (Knee Drive)
2 x 15
D2
One Arm Seated Cable Row
2 x 15
D3
Prone Hamstring Curl Machine
2 x 15
E
Supine 90 90 Legs Elevated KB Pullover
2 x 10
Steady state cardio
A
Jog, bike, incline treadmil walk or real hike, stair master etc. Keep heart rate in between 110 and 130 BPM. Keep track of distance for future progress Week 1: 28 minutes
Steady Pace Circuit
B
AMRAP DB Farmers Walk x 30yds Alternating Sledgehammers x 20 (if you don't have a hammer or tire do a rotational medball slam in similar fasion) Sandbag Clean to Toss x 6 (if you don't have a sandbag do a DB clean to push press) Heavy Side Medball Throw x 5each side (let the ball drop after each rep) Week 1: 28 minutes
Shoulders
C
3 sets Front Raise x 12 Lateral Raise x 12 Bent Over raise x 12 High Pull x 12
Prep
A
Prep 1
1 to 2 rounds Forward Lunge Twist x 5e Single Leg RDL x 5e Handwalks x 5 Pigeon Stretch x 20s e Hip Extensions with Hip Flexor ISO x 8e
B1
Broad Jumps
3 x 8
B2
Skater Jumps
3 x 16
B3
MB Side Throw
3 x 8
C
Trap Bar Dead-lift
3 x 5
D1
1 Arm Incline Bench Press
2 x 15
D2
Half Kneeling1Arm Lat Pulldown
2 x 15
D3
B-Stance SL RDL
2 x 15
E
Side Planks
2 x 30
Aerobic Strength Circuit
A
Do the following circuit for a designated time. No breaks, just keep moving. Build volume. Don't go crazy on the weight either but make it somewhat challenging. Alternating Push Press x 5 each Death March x 5each Pull up/Inverted row x 4/8 Week 1: 10 minutes
Lungs on Fire
B
Week 1 3 Rounds for time 1 mile assault bike + 20 push ups Rest 5 to 10 minutes Rower 1500 for time
Walking
A
20 minutes Go for a walk. Preferably outside but you can do it at the gym as well if you are not tired of it
Mobility
B
Prep 1
2 rounds Spiderman with Twist x 5e Hip Flexor to Hamstring Stretch x 8e Groin Stretch x 5e Pigeon Stretch x 20s e 90 90 Thoracic Rotations x 5e Shoulder ER Bridge x 10 Shoulder IR Bridge x 10 Feel free to use any of these that you like on the workout days as well. I will be adding more as we go
Nikola Marojevic
A Certified Strength and Conditioning Specialist and founder of Marnik S&C. Brings over a decade of experience coaching athletes across various sports and skill levels, including beginners, D1 competitors, and professionals. His expertise lies in enhancing athletes' strength, power, speed and agility while offering a comprehensive training system that addresses all dimensions of athletic growth.
When you join a team you’re getting more than programming, you’re joining an online community.
Finish Strong
Finish Strong
Finish Strong
