Strong & Fit
Aeternum Athletics LLC
General Fitness, Strength & Conditioning, Functional Fitness, Functional TrainingThe Strong & Fit Training Team is designed to do just that - develop both your strength and fitness. This program revolves around 3 strength focused days and 3 dedicated conditioning days.
The strength training days will follow a 3 day training split consisting of 1 lower body day, 1 upper body day, and 1 full body day centered around the big 3 power lifts (squat, bench press, deadlift) and their variations. Following the main lift of the day, accessory work will target commonly weak/imbalanced muscle groups and focus on increasing strength and musculature in these areas.
Conditioning days will vary in both intensity and format, but always sticking to 2 main days and 1 optional day. A mix of conditioning modalities will be used in order to elicit best results, as well as keep the conditioning interesting for you. Some days may utilize a high intensity circuit, others may be more focused on steady state.
You should feel confident in your ability to perform the basic powerlifts (squat, bench press, deadlift) as well as be proficient in the basic movement patters of squat, hip hinge, lunge, push, pull, and carry before starting this training program as they are all heavily utilized.
A1
Goblet Squat
2 x 5
A2
Physioball Leg Curl
2 x 8
A3
Plank
2 x 0:30
A4
Box Jump
2 x 5
B
Back Squat
4 x 8
C
DB RDL
3 x 10
D1
DB Step Up
3 x 12
D2
Seated Leg Curl
3 x 15
E
Back Extension
3 x 10
F
Parasympathetic Breathing
1 x 5:00
Prep
A
General Full Body Warm Up
5-10 min easy cardio (treadmill, bike, rower, walk, stepper, etc.) 1) Lunge Stretch w/ Overhead Reach to Hamstring Reach - x5 each side, hold each position for 1 deep breath in and out 2) Front Leg Swings x10/Leg 3) Side Leg Swings x10/Leg 4) Forward & Backward Standing Knee Circles x10/Leg 5) Thread the Needle x10/Side *6) Over & Backs x10 *7) Around the Worlds x10/Side 8) Shoulder Halos x10/Side 9) DB or Plate External Rotations x10 *use whatever works for these - PVC Pipe, Resistance Band, Broom Stick, etc.
B1
KB Goblet Thruster
4 x 5
B2
Single Arm Farmer Walk
4 x 75
B3
KB swings
4 x 8
B4
Single Arm Farmer Walk
4 x 75
B5
Biking
4 x 2:00
C1
Lying Leg Raise
3 x 8
C2
Standing Russian Twist
3 x 10
D
Parasympathetic Breathing
1 x 5:00
A1
Push-Up
2 x 5
A2
TRX Row
2 x 8
A3
Band External Rotations
2 x 10
A4
Med Ball Slam
2 x 5
B1
Bench Press
4 x 8
B2
1-Arm DB Row
4 x 10
C1
Seated DB Shoulder Press
3 x 10
C2
Lat Pulldown
3 x 12
D1
Tricep Pushdown
3 x 15
D2
DB Bicep Curls
3 x 15
E
Rope Face Pull
3 x 20
F
Parasympathetic Breathing
1 x 5:00
Prep
A
General Full Body Warm Up
5-10 min easy cardio (treadmill, bike, rower, walk, stepper, etc.) 1) Lunge Stretch w/ Overhead Reach to Hamstring Reach - x5 each side, hold each position for 1 deep breath in and out 2) Front Leg Swings x10/Leg 3) Side Leg Swings x10/Leg 4) Forward & Backward Standing Knee Circles x10/Leg 5) Thread the Needle x10/Side *6) Over & Backs x10 *7) Around the Worlds x10/Side 8) Shoulder Halos x10/Side 9) DB or Plate External Rotations x10 *use whatever works for these - PVC Pipe, Resistance Band, Broom Stick, etc.
Intervals
B
Choose a type of cardio that you can sustain for 15 minutes of work (Biking, Run/Walk, Rower, Elliptical, etc.) Perform 15 minutes worth of 15s hard effort*, 45s moderate-easy effort (works out to 15x15s hard/45s easy) *The hard efforts should be difficult but NOT all out max effort
C1
Paloff Press
3 x 10
C2
Lying Windshield Wipers
3 x 6
D
Parasympathetic Breathing
1 x 5:00
A1
DB Seated Good Morning
2 x 8
A2
Band Face Pull + Y Press
2 x 10
A3
Swiss Ball Dead Bug
2 x 5
A4
Lateral Pogo Hops
2 x 20
B
Trap Bar Deadlift
4 x 8
C1
Incline DB Bench Press
3 x 10
C2
Chest-Supported DB Row
3 x 12
D1
DB Lateral Lunge
3 x 8
D2
DB Lateral Raise
3 x 12
E
DB Calf Raise
3 x 15
F
Parasympathetic Breathing
1 x 5:00
Prep
A
General Full Body Warm Up
1) Lunge Stretch w/ Overhead Reach to Hamstring Reach - x5 each side, hold each position for 1 deep breath in and out 2) Front Leg Swings x10/Leg 3) Side Leg Swings x10/Leg 4) Forward & Backward Standing Knee Circles x10/Leg 5) Thread the Needle x10/Side *6) Over & Backs x10 *7) Around the Worlds x10/Side 8) Shoulder Halos x10/Side 9) DB or Plate External Rotations x10 *use whatever works for these - PVC Pipe, Resistance Band, Broom Stick, etc.
Optional Conditioning
B
Accumulate 30-45 minutes of cardio of your choosing - walk, bike, rower, stepper, elliptical, etc. Aim to keep your average effort at a Zone 2 Level (typically a heart rate between 60-72% of your max heart rate) - if you don't have a heart rate monitor, or don't want to bother trying to keep track of it, this should be done at a pace where you could hold a conversation at this effort.
Jacob Nowak
I'm a certified strength coach with 10 years of experience working with athletes and general population clients. Over the last 6 years I have also been coaching athletes in strongman, highland games, and shot put & discus. I'm currently a competitor in highland games and occasionally will compete in strongman and open track & field meets in shot, disc, and hammer.
Life is too short to not be ready for anything it may throw at you. Be ready to play with your kids, go out on your next adventure, or to bring in all the groceries in one trip. Whatever my come up in life, being strong and fit makes it better and easier.
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Strong & Fit
Strong & Fit
Strong & Fit
