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
Cardio
1 x 3:00
A2
Broad Jump
2 x 20
A3
Single Arm Overhead Walking Lunge
2 x 20
A4
90-90 Hip Internal/External Rotation Drill
2 x 10
B1
27 Squat Drill
1 x 1
B2
Clean Warm-up Sequence
1 x 1
C
Power Clean
3 x 5 @ 70 %
D
Front Squat
10, 10, MAX @ 71 %
E1
Nordic Curl (Modified for starter's)
2 x 10
E2
Reverse Hyperextension (Bench)
2 x 20
F1
Standing Calf Raise
3 x MAX
F2
Banded Tibialis Raise
3 x MAX
G
Hip Internal External Rotation
2 x 20
A1
Cardio
1 x 3:00
A2
Leg Swings
2 x 20
A3
Bird Dog
2 x 10
A4
Bottoms Up KB Press
2 x 10
B1
Kneeling T Spine Rotation
2 x 15
B2
Ring Rows
2 x 10
B3
Push-up
2 x 10
C1
Z Press
10, 10, MAX
C2
Chin Up (Strict)
8, 8, MAX
D
Half Kneeling Straight Chop
4 x 10
E
Assault Bike
3 x 35
F1
Barbell Drag Curl
3 x MAX @ 55.12 kg
F2
90* Plate Carry
3 x 40
F3
Standing Overhead Tricep Extension
3 x MAX
G
Crossover Symmetry YTWA
3 x 10
A1
Jog
1 x 2:00
A2
Carioca
2 x 20
A3
High Knee Carioca
2 x 20
A4
High Knees With Forward Travel
2 x 20
A5
High Knee w/ Butt Kick
2 x 20
B1
Pistons
B2
Fast Claw
4 x 10
C
200 m repeats
A1
Cardio
1 x 3:00
A2
Broad Jump
2 x 3
A3
Spider Man Stretch
2 x 20
A4
Lateral Skip
2 x 10
A5
Inchworm
2 x 20
B1
27 Squat Drill
1 x 1
B2
Staggered Stance Squat
2 x 6 @ 50 %
C
Back Squat
10, 10, MAX @ 67 %
D
Trap Bar Deadlift
4 x 6 @ 67 %
E1
Tea Pot Walking Lunge
4 x 10
E2
Single Leg Romanian Deadlift (RDL)
4 x 8
E3
Four Way Dead Bug
3 x 15
F1
Reverse Hyperextension (Bench)
2 x 20
F2
Nordic Curl
2 x MAX
F3
Hip Adduction Slider
2 x 10
A1
Cardio
1 x 3:00
A2
Scapular Push Up
2 x 15
A3
Flying Aeroplane (Flying Hip Airplane)
2 x 10
A4
T-Spine Reach
2 x 10
B1
Crossover Symmetry YTWA
2 x 8
B2
Single Arm Ring Row
2 x 10
B3
Push-up
2 x 10
C1
Floor Press
3 x 10
C2
Meadow's Row
3 x 10
D1
Ski Erg
500, 400, 300, 200, 100
D2
DB Push Press
30, 25, 20, 15, 10
E1
DB Front raise
2 x MAX
E2
DB Rear Delt Fly (Reverse Fly)
2 x 10
F
Shoulder Adduction Activation
4 x 10
A1
Jog
1 x 2:00
A2
Carioca
2 x 20
A3
High Knee Carioca
2 x 20
A4
High Knees With Forward Travel
2 x 20
A5
High Knee w/ Butt Kick
2 x 20
B1
Pistons
B2
Introduction to Arm Mechanics
B3
Fall-In Sprint
2 x 3
C
Shuttle Run
6 x 80
MSc. Applied Exercise Science, CSCS, CSAC, CCFT, CSPS
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