OSG Northeast Regional

Zaplicki Athletics

Strongman

Coach

Justin Czaplicki

This is contest specific programming for those that are competing in the OSG Northeast Regional Qualifier competition in Fitchburg,MA on June 29th 2024. All programming will be specifically for this competition. This will be a 14 program in total with an 8 week accumulation phase, followed by a deload, and then a contest peak phase. Programming will start on March 18, 2024.

$35 / mo

Get OSG Northeast Regional

Features

Access to your coaches

I will be in the group at least once a week to answer questions and help you adjust the program to better fit your individual needs.

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all with an app.

Equipment

Required

Axle // Yoke // Farmers Handles // Sandbags

Recommended

Conventional Gym

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-3-18

Strict Lower Hanging Leg Lifts

3 x 12

Box Jump

3 x 5

Axle Deadlift

4 x 8 @ 65 %

Front Squat

6 x 3 @ 55 %

Single Leg RDL

2 x 12

Bulgarian Split Squat

2 x 12

Sandbag Carry

@ 1:00

Tuesday

2024-3-20

Landmine Bar Twist

3 x 10

Med Ball Chest Pass

3 x 6

Axle Clean and Press

5 x 6 @ 65 %

Pendlay Row

4 x 8

Seated DB Press

12, 10, 8

Barbell Upright Row

12, 10, 8

Tricep Pushdown

3 x 12

Barbell Bicep Curl

3 x 12

Wednesday

2024-3-21

Rollover to V-sit

3 x 12

Med Ball Rotational Throw

@ 6

Leg Press

4 x 10

Hammer Strength Low Row

4 x 10

Push-Up

5 x 20

Conditioning

Sled Circuit

6 rounds no rest. Use 100- 200lbs on Sled High Knee Sled Push x 100' Backwards Drag x 100' Lateral Crossover Drag x 100' Sled Rows x 50' Sled Sprint x 50'

Friday

2024-3-23

Paloff Press

3 x 12

Lateral Hop

3 x 8

Yoke Walk

5 x 60 @ 55 %

Farmers carry

5 x 60 @ 55 %

Sandbag Load

6, 6, 6, MAX @ 60 %

Coach

More from Zaplicki Athletics

Justin Czaplicki

I started competing in Strongman way back in 2006. I've trained and competed with some of the best athletes in the sport since that time. I started doing more coaching in the sport in 2016 and have really enjoyed seeing people accomplish things they thought were impossible.

The Proof

Justin Legere

I've worked with Justin since 2016.

Verified Athlete

"Justin's ability to make program adjustments based on how I'm feeling that day, or work around a nagging injury while still continuing to make progress is one of the best aspects of working with him."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

OSG Northeast Regional