Irish Slammer
Squats and Hops
Multi-sport, Jiu Jitsu, Combat Sports, Strength & Conditioning, Field Sports, Soccer, First RespondersJust like the drink this program is strong, smooth, and explosive. Unlike the drink, you get to leave others feeling messed up!
This team is designed for people who love to train and compete in different sports. There are a lot of benefits to getting stronger and more explosive, but when you compete at something, you need to dedicate time to practice and drills.
This program has 3 types of days:
- Heavy lifting days - The Irish stout in the mix. Get strong with some heavy lifting.
- Technique days. - The Irish creme, in order to stay smooth for your sports, you have to keep a premium on technical work, and staying fresh. Short conditioning circuits to be before or after your drill work.
- A hybrid day. - The Irish Whiskey - A little bit of strength work, a lot of explosive movements.
The combination of these three days should get you strong, but not make you sacrifice time away from your sports that you compete at!
Prep
A
Barbell Warm-Up
Use an empty bar for 1 set, then 65-85lbs for your second. RDL x8 Barbell Row x8 Front Squat x8 Overhead Press x8 Back Squat x8 Good Morning x8
B1
Front Squat
8, 6, 5, 5, 5 @ 50, 60, 70, 75, 75 %
B2
Spiderman
4 x 8
B3
Glute Bridge
3 x 10
C1
1 Dumbbell Overhead Press
4 x 5
C2
1-Arm DB Row
4 x 8
D1
Zercher RDL
3 x 8
D2
DB Farmer's Carry
@ 20
Prep
A
Warm-Up Circuit
Do 3 rounds! Jumping Jacks x 10 Body Weight Squats x8 Split Squats x 8 Fire Hydrants x 8 ea Push-Ups x 8
Conditioning
B
Reid's HOPS Circuit
5 Rounds and 5 reps of each exercise. Use either 65 or 95 pounds. Hang Clean Overhead Press Pull-Up Sprints - 20 Yards (Sub in 20 Split Jumps (10 each Leg) If you don't have a good place to sprint 20 yards in your training area get them as soon as you can
Prep
A
Melt Down Warm-Up
Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8
B1
Deadlift
8, 6, 5, 5, 5 @ 50, 60, 70, 75, 75 %
B2
i's and Y's
3 x 8
B3
Atlas Lunge
3 x 6
C1
1 Dumbbell bench
4 x 5
C2
Chin-Up
4 x 6
D1
Turkish Get Up
4 x 2
D2
Close Grip Push-Up
8, 8, 10, 10
Prep
A
Move Good - Feel Good Warm-Up
Do 3 rounds of 10 reps! Goblet Squats Facepulls Shoulder Taps Band Pull Aparts Reverse Lunge and Reach
B
KB Swing
1 x 200
Prep
A
D-Flex and Press Warm-Up
First: Do 2 rounds of this: Toe Pulls x 10 Knee Hugs x10 Push-Ups x 10 Then: Do 2 round of this: Use an empty bar Bench Press x 10 Lunges x 10 ea leg
B1
Bench Press
8, 6, 5, 5, 5 @ 50, 60, 70, 75, 75 %
B2
Med Ball Slam
5 x 6
C
Sled Push
5 x 20
D1
DB Overhead Carry
4 x 20
D2
5-10-5 Sprints
A
Drink a Beer!
Garson Skelton
11 years as a strength and conditioning coach, personal trainer, and sports nutritionist Master's in Exercise Physiology NSCA - CSCS*D USAW Olympic Lifting Coach I've been lucky enough to work with and train a wide variety of people and athletes. From division 1 athletes and future NBA players, to a mom of 3 who was looking to get her figure back, and just about everyone in between.
Jeremy Reid
3 Gun Champ; BJJ Black Belt -Whiskey Fan
Verified Athlete"Since starting Squats and Hops, I have had my best and most consistent season yet; Finishing top 4 in every competition I entered. The programming is individualized to my needs and has helped maximize my performance. The app is easy to use and serves as a great "journal" to look back on progress."
When you join a team you’re getting more than programming, you’re joining an online community.
Irish Slammer
Irish Slammer
Irish Slammer
