The Mid-Atlantic Strength program is designed to enhance athletic performance utilizing the basic principles of strength and conditioning.
It was designed for athletes who want to hit the weights but also want the freedom and flexibility to train for their specific goals. Strength and conditioning should be developed in the gym and tested regularly on the outside through sport or hobbies.
The Program involves 3 days of strength, conditioning, and accessories. Each session is around 60 - 75 minutes in length. This allows for adaptation on the body with ample amounts of rest and the freedom to train your specific sport needs without feeling overwhelmed.
A1
Banded Pull Aparts
3 x 10
A2
Push-Up
3 x 10
A3
Plate Front Raise
3 x 10
B1
Barbell Bench Press
10, 5, 3, 10, 10, 10
B2
lateral Med Ball Toss
3 x 10
C1
Single Arm DB Bench Press
3 x 8
C2
1-Arm DB Row
3 x 8
D1
DB Push Press
D2
Ring Dips
E
Banded Tricep Extensions
1 x 100
A1
Single Leg Hip Bridge
3 x 10
A2
Side Pillar Hold
1 x 0:30
A3
Scapular Depression
3 x 10
B1
Romanian Deadlift
10, 5, 3, 10, 10, 10
B2
Supine Ring Pull-Up
3 x 10
C
Echo Bike
1 x MAX
D1
Banded Good Morning
3 x 30
D2
Ab Roll Out
3 x 10
A1
Contralateral Dead Bugs
3 x 10
A2
Med Ball Hamstring Curls
3 x 10
A3
DB Goblet Squat
15, 12, 10
B1
Back Squat
10, 5, 3, 8, 8, 8
B2
Supine Ring Pull-Up
3 x MAX
C1
Dumbbell Walking Lunge
4 x 50
C2
DB Romanian Deadlift
4 x 10
D1
Seated DB Calf Raises
3 x 30
D2
Reverse Sled Drag
3 x 100
Coach and operations manager at Takeover Athletics CF LV2, NASM CPT, CES, PES, and Certified Power Athlete Coach. Swim and water polo coach with the city of Virginia Beach rec leagues. Father of 2 busy kids who swim and wrestle
Start your strength journey today, enhance your performance, be consistent, and see results!
Start My 7-Day Free TrialCF Level 1 Coach/ Mother of 2
Verified Athlete"I've been fortunate to work with Josh for the last 6 months. I've learned that I am stronger than I thought. Josh's program and coaching has elevated my performance by moving weights around that I would have never done on my own. I would highly recommend Josh no matter where your fitness level."
Competitive Strongman, YT Baseball Coach
Verified Athlete"This program dials in key aspects of various training regimens, a blend of disciplines including strongman, powerlifting, conditioning, body building accessories, and recovery. All of which add up to a result oriented platform and one of the most effective programs I've followed in over 15 years"
Masters Athlete
Verified Athlete"Being an older athlete, Josh ensures my training and technique are correct to avoid injuries. He is a professional coach and programmer who varies exercises to meet my needs. I am amazed that I'm still hitting personal bests at my age! his workouts are fun and I always look forward to his sessions."
Competitive Strongman, Military Veteran
Verified Athlete"After almost 14 years of CrossFit, my performance had plateaued, and injuries resurfaced. Since 2021, Coach Waltz has got me stronger then I have ever been! My overall performance in the weight room and injury resistance has improved. I am currently feeling and looking the best I have in years."
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