Strong & Fit
Last One Best One 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 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 Box Squat
3 x 5
A2
Physioball Leg Curl
3 x 10
A3
Bird Dog
3 x 5
B
Box Squat
3 x 8
C
DB RDL
3 x 12
D
DB Reverse Lunge
3 x 10
E1
Lying Leg Curl
3 x 15
E2
Back Extension
3 x 15
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.
Circuit
B
4 Rounds - use the same weight the whole round, don't set the KB down until the rest period. Pace yourself, don't gas out right out of the gate. KB Swing - x10 1 Arm KB Farmers Carry Right - x40yds KB Goblet Squat to Press - x5/side - hold KB at chest, squat down then press KB overhead at the top 1 Arm KB Farmers Carry Left - x40yds 2:00 rest between rounds
C
Lying Leg Raise On Bench
3 x 10
D
Parasympathetic Breathing
1 x 5:00
A1
Neutral Grip DB Bench Press
3 x 5
A2
Band Face Pull
3 x 10
A3
Dead Bug
3 x 5
B
Close Grip Bench Press
3 x 8
C
Lat Pulldown
3 x 12
D1
Incline DB Bench Press
3 x 12
D2
Chest-Supported DB Row
3 x 15
E1
EZ Bar Skull Crushers
3 x 15
E2
EZ Bar Curl
3 x 15
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.
Circuit
B
Bike Intervals 15 Minutes Total 0:15 fast/hard pace but not maximum effort 0:45 easy pace if no bike use whatever type of cardio machine you have available (rower, elliptical, etc.)
C
1/2 Kneeling Wood Chopper
3 x 8
D
Parasympathetic Breathing
1 x 5:00
A1
KB Suitcase Deadlift
3 x 3
A2
DB Windmill
3 x 5
A3
Front Plank on Elbows
3 x 0:30
B
Trap Bar Deadlift
3 x 8
C
Seated DB Shoulder Press
3 x 10
D1
Goblet Squat
3 x 12
D2
1-Arm DB Row
3 x 12
E
Rope Face Pull
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.
Circuit
B
Accumulate 30 minutes of easy steady state cardio. Aim to keep your heart rate around 60-70% max heart rate (zone 2). Method of your choice: Walk (outdoor or treadmill - flat or incline) Ruck (walk w/ weighted backpack or weight vest) Bike (outdoor, spin bike, or assault bike) Elliptical Rower Ski Erg Stair Stepper Light Sled Drags/Pushes Etc. Stick with one for the whole 30 minutes or choose 2-3 different options and break down the 30 minutes between them.
C
Superman
3 x 10
D
Parasympathetic Breathing
1 x 5:00
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
