APT Hybrid Strength x Conditioning
Absolute Performance Training
Functional Fitness, Functional Training, Strength & Conditioning, General Fitness, Bodybuilding, Weightlifting, Powerlifting, Olympic LiftingThe Absolute Performance Training GPP (General Physical Preparedness) program focuses primarily on building your strength, power and functional conditioning.
The program incorporates Olympic Lifting (Snatch and Clean & Jerk), Powerlifting (Squats, Deadlifts & Presses), Strongman (Kettlebells, Dumbbells,Sandbags & Sleds) with Relative Strength (Bodyweight) exercises as well as Functional Conditioning (Row/Bike/Ski).
Each day’s session will include a warm up, strength/power/conditioning training along with workout notes explaining the intended stimulus as well as accessory/body maintenance pieces.
If you're looking for a training plan that will get you closer to your general strength goals, whether that's to compete in CrossFit or simply to look and perform better, be more functional every single day, then you've come to the right place.
Warm-up
A
3 Rds: 1:00 Row 10 KB Deadlifts 30sec Goblet Squat Hold 10 Goblet Squats 20 Banded Pull-aparts
B1
Power Clean + Power Jerk
1 x 1.3
B2
Power Clean + Power Jerk
10 x 1.3
C1
Banded Pull Apart
1 x 100
C2
Banded Tricep-Pushdown
1 x 100
C3
Single arm DB Row
1 x 50.50
D
DB Upright Row
1 x 50
Warm-up
A
5:00 Bike Then, 3 Rounds: 30sec Dead Hang 20 Banded Pull Aparts 10 Goblet Squats w/1-2sec pause at bottom of each rep
B
Pause Front Squat
5, 4, 3, 2, 1 @ 62, 70, 75, 80, 82 %
C
Back Squat
5 x 5 @ 70, 75, 80, 80, 83 %
D1
Goblet Sumo Squat
3 x 12
D2
DB Hamstring Curls
3 x 12
E1
Deficit Split Squat
3 x 12.12
E2
Glute-Ham Raise
Warm-up
A
3 Rounds: 1:00 Row 20 Banded Pul-aparts 10/10 Single Arm DB Press 30sec Dead Hang
B
Strict - Press
@ 70, 57.5, 57.5 %
C
BB Bench Press
5, 5, 5, 5, MAX @ 67, 72, 82, 72, 67 %
D1
Inverted BB Row
D2
Ring Push-up
E1
Dual DB Hammer Curl
3 x 15
E2
DB Gun Walk
3 x 15
E3
Banded Tricep-Pushdown
3 x 25
Focus Work
F
Accumulate 2 minutes in each position: - Ring support hold - Chin over bar hold - Hanging L-sit hold - Arch hold
A
Pause Back Squat
5 x 2 @ 60 %
ACTIVE RECOVERY
B
10 Rds: 5 Minutes C2 Bike 1:00 Ski/200m Run Keep a good pace through out, focus on breathing and move to break a sweat. Stay in Zone 2 of your heart rate zones. If you do not have a C2 Bike, any spin bike/Fan bike will do. OR if you just feel like moving to break a sweat: 40-60 Minute Bike - Staying inZone 2 of your heart rate zone.
Warm-up
A
3 Rounds 1:00 Bike 20 Banded Pull-aparts 10 Push-ups 10 DB Romanian Deadlifts 10 Seated Good Mornings
B
Deficit-Deadlift
1 x 1 @ 72 %
C
Deadlift
4 x 5 @ 75 %
D
Power Snatch
6, 6, 6, 5, 5, 5, 4, 4, 4 @ 50, 50, 50, 60, 60, 60, 70, 70, 70 %
Midline
E
EMOM 12: Minute 1: 30sec Max Atomic Sit-ups Minute 2: 30sec Superman Hold Minute 3: 30sec Max Russian Plate Twists Minute 4: Hollow Hold
Nuno de Abreu
10+ Years Coaching Experience Dead serious about making people stronger, healthier, and improving the quality of their life.
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APT Hybrid Strength x Conditioning
APT Hybrid Strength x Conditioning
APT Hybrid Strength x Conditioning
