Mjolnir "AAA" - Always An Athlete
Mjolnir Strength & Conditioning LLC
General Fitness, Functional Training, Functional FitnessThis training plan is designed for collegiate athletes who've finished their athletic career but still want to train hard.
There are 3 main phases throughout the year:
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Fall (Oct-Dec): This will be the big muscle gain phase of the year. We'll be lifting 4 days/wk. Expect moderate-high reps with moderate-high loads. This phase will take advantage of the caloric surplus of the season (the Holidays, am I right?) to enable you to build quality muscle.
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Winter (Jan-Mar): This will be our big strength development phase. We'll lift 3 days/wk to enable you to recover. You worked hard in the Fall to build muscle, now let's put it to use. Expect moderate-low reps and big weights!
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Spring and Summer (Mar-Sept): This will be our shred phase. Expect an abbreviated strength section at the beginning of the workout (because you're still trying to be athletic, right?), with a greater emphasis on time-to-completion, high-density complexes to keep your metabolism up, and an increased focus on "beach" muscles so you look as strong as you are!
A
Bench Press
2 x 8 @ 60, 65 %
B1
Incline DB Bench Press
2 x 10 @ 7, 8
B2
Chest-Supported DB Row
2 x 10 @ 7, 8
C1
Seated DB Press
2 x 10 @ 7, 8
C2
Pull-Up
2 x 6-8
D1
DB Bicep Curls
2 x 12 @ 7, 8
D2
Banded Tricep Pushdown
2 x 12 @ 7, 8
D3
Band Face Pull
2 x 12 @ 7, 8
A
Back Squat
2 x 8 @ 60, 65 %
B
Good Morning
2 x 10 @ 7, 8
C
Front Rack Split Squat
2 x 10 @ 7, 8
D1
Physioball Leg Curl
2 x 6-8
D2
Lying Leg Curl
2 x 12 @ 7, 8
D3
Seated Banded Leg Curls
2 x 12 @ 7, 8
A
Incline Bench Press
2 x 8 @ 60, 65 %
B1
Seated DB Press
2 x 10 @ 7, 8
B2
Pull-Up
2 x 6-8
C1
DB Bench Press
2 x 10 @ 7, 8
C2
Dumbbell (DB) Row
2 x 10 @ 7, 8
D1
Hammer Curl
2 x 12 @ 7, 8
D2
DB Overhead Tricep Extension
2 x 12 @ 7, 8
D3
Standing DB Upright Row
2 x 12 @ 7, 8
A
Deadlift
2 x 8 @ 60, 65 %
B
Goblet Squat
2 x 10 @ 7, 8
C
KB single leg RDL
2 x 10 @ 7, 8
D1
Leg Extension
2 x 12 @ 7, 8
D2
Weighted Sissy Squat
2 x 12 @ 7, 8
D3
Front Foot Elevated Split Squat
2 x 12 @ 7, 8
Jordan Jacobs
Coach Jacobs has a BS in Exercise Science, an MS in Exercise Physiology, and is CSCS and USAW Level 2 certified. He has 18 years of experience as a collegiate Strength & Conditioning Coach and more than 20 years "under the bar". He's worked with literally thousands of athletes and has helped them win championships at the conference, NCAA Regional, and NCAA National level.
This program will take you back to your collegiate training experiences that had you in the best shape of your life. Just because your eligibility is done doesn't mean your progress is.
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Mjolnir "AAA" - Always An Athlete
Mjolnir "AAA" - Always An Athlete
Mjolnir "AAA" - Always An Athlete
