Strength Bulk
CR-Athletics
Powerlifting, Bodybuilding, Strength & ConditioningWith built in modifications and training options, the Strength Bulk program can support the training needs of anyone from a beginner all the way up to an advanced lifter / athlete. Its progressive evidence based conjugate training methodology supports an increase in power, maximal strength, muscle mass, and overall work capacity.
Each phase of training builds upon previous training, as this program can be used by individuals looking to increase their athletic performance, prepare for a meet, or simply trying to be the biggest and strongest person in the room.
Program Details -
- New workout phases / progressions published every 1-3 weeks ensuring that you continually make progress and eliminate any possibility of plateauing
- Each workout should take you approximately 60 minutes to complete
- Upper / Lower / Upper / Lower training split
- Advanced strength training strategies are occasionally implemented to further accelerate your progress - drop sets, density training, accommodating resistance(bands & chains), partials, negatives...etc
- Includes detailed and progressive warmups and cooldowns, core and grip / forearm training, along with post workout nutritional guidance
Prep
A
Warmup (Upper Body)
Pushups - 10-20 reps Side lying T-Spine rotation - 5 ea. side Then... Pick one of the following & perform for 1-2 sets (*Rest 2 minutes between sets if performing 2 sets) Band Pullaparts - 12-15 reps or T's, A's, W's, & Y's w/ crossover symmetry bands - 8-10 reps of each movement or Prone I's, Y's, & T's - 10-12 reps of each movement
B
Bench Press
3 x 3 @ 85 %
C
Incline DB Bench Press
4 x 10
D
Bent Over Barbell Row
4 x 10
E
Seated DB Rear Delt Raises
3 x 15
F
Hanging Leg Raises w/straps
2 x 15
Recovery
G
Cooldown (Upper Body)
Foam Roll - Lats Thoracic Spine (with or without a double tennis ball) Pecs *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Lat Stretch - 2 reps each side for 10-30+ seconds Seated T-spine rotation - 5 reps each side
Recovery
H
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup (Lower Body)
Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Perform the following dynamic stretches in any order you'd like - Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Reverse lunge w/ twist - 5 ea. side Bent Knee Hamstring Stretch - 5ea. leg (hold each rep for 2-3 seconds) Rolling V's - 6-10 reps
B
Power Clean
4 x 3 @ 70 %
C
Romanian Deadlift
4 x 12
D
DB lungewalk
3 x 10
Assistance Movement
E
Grip / Forearm Strength
Perform 2-3 sets of any of the following exercises - Seated barbell wrist curl - 15 reps Seated barbell reverse wrist curl - 15 reps Standing barbell wrist curl - 15 reps Behind the back barbell wrist curl - 15 reps Seated DB wrist twist - x 20 reps Hammer wrist curls - x 20 reps Isometric ball squeeze - x 20 - 3 sec reps Isometric plate squeeze - For Time Plate flip and catch - x 15 reps Resistance band wrist extension - x 15 reps Wrist roller Cliff hanger - For Time Farmers carry - *predetermined distance
Recovery
F
Cooldown (Lower Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
G
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup (Upper Body)
Pushups - 10-20 reps Quadruped T-Spine rotation - 5 ea. side Then... Pick one of the following & perform for 1-2 sets (*Rest 2 minutes between sets if performing 2 sets) Band Pullaparts - 12-15 reps or T's, A's, W's, & Y's w/ crossover symmetry bands - 8-10 reps of each movement or Prone I's, Y's, & T's - 10-12 reps of each movement
B
Close Grip Bench Press
4 x 12
C
Pull-up
3 x 10
D
DB Lateral Raise
3 x 15
E
Dip
3 x 15
F
Barbell Bicep Curl
3 x 10
Recovery
G
Cooldown (Upper Body)
Foam Roll - Lats Thoracic Spine (with or without a double tennis ball) Pecs *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Lat Stretch - 2 reps each side for 10-30+ seconds Seated T-spine rotation - 5 reps each side
Recovery
H
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup (Lower Body)
Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Perform the following dynamic stretches in any order you'd like - Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Reverse lunge w/ twist - 5 ea. side Bent Knee Hamstring Stretch - 5ea. leg (hold each rep for 2-3 seconds) Rolling V's - 6-10 reps
B
low bar back squat
3 x 3 @ 85 %
C
Good Morning
4 x 10
D
Glute Ham Raise (GHR)
3 x 10
E
Plank
2 x 1:00
Recovery
F
Cooldown (Lower Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
G
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Cristobal Rodriguez
Coach Rodriguez's 15 years of hands on experience have provided him opportunities to support countless professional athletes, members of the special forces community, many amateur (high school & college) athletes and clients from all walks of life. He possesses a Master of Science degree in Exercise Science with a focus on Performance Enhancement & Injury Prevention.
This Program utilizes a progressive and research based training approach. Therefore all you need to do is to follow the program as its prescribed and you'll be one step closer to achieving your goals. What are you waiting for?
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Strength Bulk
Strength Bulk
Strength Bulk
