This is for: Anyone who wants to get strong, athletes in the offseason, or weekend warriors who want to train and look like an athlete.
About: This programme is based on founder Cris O’Brien’s years of experience and education as a post-graduate in Strength and Conditioning, a CSCS, CF-L3, and many, many more. It is a strength-biased programme with 4-5 programmed sessions per week and 1-2 programmed recovery day (i.e. 6 total days of programming). Most sessions will take about 90 minutes to complete.
The programme combines armour building (aka hypertrophy), basic and max strength, power, and anaerobic and aerobic capacity followingsa tried and true periodised structure. To keep things interested, we adjust the focus of each day throughout the year, sometimes even in ways that differ slightly from what is stated in the intro video. In sort, we continue to make this what we believe to be the best strength and conditioning programme out there.
A
Fresh off the press!
For Completion
A1
Med Ball Plyo Push Up
3 x 5
A2
Brettzel w/ Rib Grab
3 x 15
B
Bench Press
4 x 5 @ 83 %
C1
DB Bench Press (Alternating)
C2
Z Press
D
Close Grip Landmine Row (aka Narrow Grip T Bar Row)
E1
Reverse Shrug on Dip Bar
2 x 20
E2
Contralateral Inverted Plank
A
1 1/4 Back Squat
4 x 5 @ 83 %
B1
Split Squat
8, 8, MAX
B2
Single Leg Romanian Deadlift (RDL)
8, 8, MAX
B3
Bottoms Up KB Shoulder Press (2x KB)
8, 8, MAX
B4
Shoulder Adduction Activation
8, 8, MAX
B5
Tricep Push-Down
8, 8, MAX
B6
Reverse Hyperextension (Bench)
8, 8, MAX
B7
Quadruped Row
8, 8, MAX
B8
Ab Wheel
8, 8, MAX
A1
Med Ball Plyo Push Up
3 x 5
A2
Brettzel w/ Rib Grab
3 x 15
B1
Floor Press
B2
Shoulder Press
C
Lat Pulldown
D
Bar Dip
E
20+20-yard
5 x 4
A
Romanian Deadlift (RDL)
B1
Sandbag Hold
B2
GHD Good morning
3 x 12
C1
Standing Calf Raise
3 x 15
C2
Lateral Lunge
3 x 10
A1
Box Jump
4 x 3
A2
90-90 Hip Internal/External Rotation Drill
4 x 15
B1
Squat of Choice
B2
Rear Foot Elevated Split Squat
4 x 6
C1
Bottoms Up KB Press
3 x 12
C2
Ab Wheel
12, 12, MAX
D1
DB Biceps Curls
12, 12, MAX
D2
Tricep Push-Down
12, 12, MAX
MSc. Applied Exercise Science, CSCS, CSAC, CCFT, CSPS
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