Davis Performance and Nutrition-DPN
Functional Fitness, Strength & ConditioningThis Functional Strength Training Program prepares you for anything and leaves nothing behind with attention placed on low intensity aerobic training, high intensity anaerobic blocks, max strength, power development, plyometric training and mobility.
This is a program that is similar training that I perform that has kept me moving and pain free, even with permanent injuries I was gifted during my time as a Marine. You will see me on the board as well, because I am a competitive dude and don't like to lose :-).
This is going to be a challenging program but it is absolutely doable. You do not need to be an elite athlete to be successful in this program, you just need the will to want to do better, be better, and want to change and do work for 60-75 minutes/day 5 days a week.
let's do the work!!
5 sessions per week
Must use App app to view and log training
Team Training
A
Rest
A1
Assault Bike
3 x 15
A2
Wall Balls
3 x 10 @ 20 lb
A3
Curtsy Lunge
3 x 5
B
Back Squat
5 x 6 @ 64 %
C
Back Rack Reverse Lunges
4 x 10 @ 50 lb
D
GHD Sit-Up
3 x 15
Circuit
E
4 Rounds In a 4 minute window complete: 15/12 Cal. Assault Bike 10-15 wallballs 20/14lbs 10-15 Toes to bar 10-15 Burpees The goal is to have 30-45 second rest each round.
F1
Goblet Squat
3 x 10 @ 35 lb
F2
Wall Sit
3 x 0:30 @ 20 lb
F3
Jump Squat
3 x 10
G1
Pigeon Stretch
1 x 2:00
G2
Couch Stretch (Hip Flexors)
1 x 1:00
G3
Saddle Pose
1 x 1:00
G4
Puppy Dog Pose
1 x 1:00
A1
Treadmill Work
3 x 400
A2
Band Pull-Apart
3 x 10
A3
Banded IYTW
3 x 10
B
Shoulder Press
3 x 10 @ 85 %
C
Strict Bodyweight Pull-Up
3 x 15
Circuit
D
4 Rounds 400m Run 10 Dumbell Hang Cleans @ 2 DB 50/35lbs 10 Dumbbell Push Press @ 2 DB 50/35lbs 10 Hand Release Push-Ups Go as fast as you can and rest 2 minutes between rounds
E1
Dual Dumbbell Hammer Curls
3 x 10 @ 35 lb
E2
Banded Dumbbell Lateral Raises
3 x 10 @ 35 lb
E3
DB Front Raise
3 x 10 @ 35 lb
F1
Bottom of the Dip Stretch
1 x 1:00
F2
Kneeling Tricep Stretch
1 x 0:30
F3
Thread the Needle Stretch
1 x 1:00
F4
Seal Stretch
1 x 0:30
Circuit
A
This day will be dedicated to a low intensity steady state cardio session. Use the domain of your choice. 30-45 minutes of steady state at an RPE of 6.
A1
Rowing
1 x 300
A2
Russian KB Swing
3 x 10 @ 99.21 kg
A3
Good Morning
3 x 10 @ 45 lb
B
Deadlift
5 x 6 @ 68 %
C
Barbell Hip Thrust
3 x 10 @ 85 lb
D
GHD Hip Extension
3 x 15
Circuit
E
AMRAP 16: 15/12 Calorie row 15 Dumbbell Deadlifts @ 2x50/35lbs 15 Box Jumps @ 24"/20" 15 Burpees
F1
Glute Bridge
3 x 10
F2
Box Jumps
3 x 10
F3
Lying Leg Curl
3 x 10 @ 50 lb
G1
Low Dragon Stretch
1 x 1:30
G2
Saddle Pose
1 x 1:30
G3
Reverse Scorpion
1 x 1:00
G4
Couch Stretch (Hip Flexors)
1 x 1:00
A1
Burpee
3 x 10
A2
Cossack Squat
3 x 5
A3
Forward Walking Lunges
3 x 5
B
Front Squat
4 x 4 @ 60 %
C
Barbell Bicep Curl
3 x 10 @ 50 lb
D
Dumbbell Pinch Hold
3 x 0:30
Circuit
E
4 rounds In a 4-minute window complete: 50 Double Unders (or 100 singles) Jump rope 10 Jumping Lunges 10 Alternating DB snatch @ 1 50/35lbs 10 Burpees Box Jump Overs @ 24"/20"
F1
Russian Twist
3 x 20 @ 15 lb
F2
Knee Tucks
3 x 10
F3
Butterfly Sit-Up
3 x 20
G1
Frog Stretch
1 x 1:30
G2
Couch Stretch (Hip Flexors)
1 x 1:00
G3
Supine Twist
1 x 1:00
G4
Puppy Dog Pose
1 x 1:00
A
Active Recovery
Nothing is tougher than change and being uncomfortable. But you have to ask yourself these questions: What is good about changing; What is good about not changing; What is bad about changing; What is bad about not changing. Let's Get After It!
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Functional Strength Training
Functional Strength Training
Functional Strength Training
