High Performance Ape
Czaplicki Strength and Athletics
Functional Fitness, Functional Training, General Fitness, Strength & Conditioning, Football , Strongman, Power Sports , Field SportsThis dynamic program is designed to forge an all-around bad ass athlete. Blending strength, power, speed, endurance, and durability into one comprehensive program. Do you feel like you're just spinning your wheels in the gym and getting nowhere fast? Do you want to be strong, fast, durable, and never gas out? Do you want to look jacked AND perform like an athlete? If any of these describe you then get on the team today!!
Prep
A
General Warmup
15 Leg Swings 15 Lateral Leg Swings 15 torso twists 15 arm swings 15 German Arm swings 3 Rounds Banded Lateral Walks 10 Banded Squats 6/6 Cossack Squat 12 Band Cross Body Chops 20 A-Skip 5 Inchworms 8 Jumping Lunges
B
Strict Press
3 x 5
C
1-Arm DB Row
3 x 8
D1
DB Overhead Tricep Extension
2 x 12
D2
DB Lateral Raise
2 x 12
D3
DB Bicep Curls
2 x 12
Conditioning
A
General Warmup
15 Leg Swings 15 Lateral Leg Swings 15 torso twists 15 arm swings 15 German Arm swings 3 Rounds Banded Lateral Walks 10 Banded Squats 6/6 Cossack Squat 12 Band Cross Body Chops 20 A-Skip 5 Inchworms 8 Jumping Lunges
B
Axle Deadlift
4 x 3
C
Front Squat
5 x 2
D
Sandbag Over Shoulder
4 x 6
A
Run
Prep
A
Pressing Warm-up
20 Leg Swings Front 20 Lateral Leg Swings 20 Trunk Twists 20 Arm Swings 20 German Arm Swings 2-3 Rounds 10-15 Front Anchored Band Press 10-15 Pushups 10-15 GHR Situps 15-20 Underhand Pull Aparts 10 Jumping Lunges w/Twist
B
Push Jerk
6 x 2
C
Pull-Up
4 x 5
D1
Rolling DB Extensions
2 x 12
D2
Plate Front Raise
2 x 12
D3
Hammer Curl
2 x 12
Prep
A
General Warmup
15 Leg Swings 15 Lateral Leg Swings 15 torso twists 15 arm swings 15 German Arm swings 3 Rounds Banded Lateral Walks 10 Banded Squats 6/6 Cossack Squat 12 Band Cross Body Chops 20 A-Skip 5 Inchworms 8 Jumping Lunges
B
Zercher Squat
5 x 5
C
Step-Ups
3 x 6
D
Lateral Sled Drags
3 x 100
Prep
A
Track Warmup
30 Yards Each Walking Lunges Lateral Lunges High Knees Butt Kicks Lateral Shuffle Karaoke A-Skip Lateral Shuffle to Hop Back Pedal Backward Run Power Skip
B1
Med Ball Chest Pass
B2
Med Ball Rotational Throw
B3
Med Ball Throws
C
Hill Sprints
8 x 1 @ 20
Prep
A
Pressing Warm-up
20 Leg Swings Front 20 Lateral Leg Swings 20 Trunk Twists 20 Arm Swings 20 German Arm Swings 2-3 Rounds 10-15 Front Anchored Band Press 10-15 Pushups 10-15 GHR Situps 15-20 Underhand Pull Aparts 10 Jumping Lunges w/Twist
B
Seated Military Press
5 x 5
C1
DB Bench Press
3 x 12
C2
Chest-Supported DB Row
3 x 10
D1
Rear Delt Flyes
2 x 15
D2
Barbell Bicep Curl
2 x 12
Justin Czaplicki
Started competing in Strongman in 2006. Started coaching in 2016. Underground Strength Certified coach in 2015. I've been at both ends of the weight spectrum as well, with my heaviest strongman days weighing at 330lbs at 5'11", to now being right around 225lbs. It's been an awesome journey!! I'm here to help you build Strength, Power, Endurance, and Durability!
You owe it to yourself to join the team and start making progress today! Stop sitting on the sidelines and get in the game. Myself and the rest of the team will push you to become the absolute best version of yourself possible. Join us today!!
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When you join a team you’re getting more than programming, you’re joining an online community.
High Performance Ape
High Performance Ape
High Performance Ape
