Team Strive Strong
Strive Sports Performance
Strength & Conditioning, Functional Fitness, Functional TrainingGet stronger, build muscle, stay athletic and move better with Team Strive Strong! This program is tailored for those of you who lead busy lives, but still make time to take care of yourselves to maximize your health and longevity.
Based on 16+ years of getting results with the highest level athletes and general population adults. Team Strive strong incorporates methods to improve your power, strength, mobility and conditioning, while also improving how your body feels! Gone are the days when your elbows, knees, shoulders and back feel beat up for days after a workout. This program will help to IMPROVE your life outside of the gym, not make it miserable. With Team Strive Strong, we train to live, not live to train.
Commit to improving your energy.
Commit to improving your body composition.
Commit to crushing your fitness goals.
Commit to Team Strive Strong!
A
Active Recovery
Prep
A
Strive Strong Full-Body Lifting Warm Up A
DO NOT SKIP THIS! IF YOU DO NOT HAVE TIME TO WARM UP, THEN YOU DO NOT HAVE TIME TO TRAIN! Take your time going through each of the warm-up exercises. Use a full range of motion, and try to increase the range of motion by exhaling on each rep. This should take about ten minutes once you are familiar with the exercises. Foam Roll Calves x20 sec each side Foam Roll Quads x20 sec ea side Foam Roll Lats x20 sec ea side Side-Lying Windmill x4 each side Mountain Climber to Hamstring Stretch x4 each side Single Leg Lowering x6 each side 1-Leg Bridge w/Cross-Body Press x6 each w/3 sec pause 3-Way Plank (side-middle-side) x20 sec each Pushup to Down Dog x6 Prone Y-Handcuffs to Back of Head x10 Air Squat x10 Reverse Lunge to 1-Leg RDL x5 each side Lateral to Crossover Lunge x5 each side
B1
Box Jump w/Approach
3 x 5
B2
Bent Over MB Chest Slam to Floor
3 x 10
C1
Goblet Squat (3-sec iso at bottom)
3 x 8
C2
Half Kneeling 1-Arm Landmine Press
3 x 16
D1
Neutral Grip Pullup
3 x 5
D2
Physioball Leg Curl
3 x 10
E1
Split Squat Iso 1-Arm Lateral Raise
3 x 20
E2
TRX Tricep Extension
3 x 10
F
Feet Elevated Box Breathing
1 x 3:00
Prep
A
Strive Strong Mobility (Cardio Day)
Calf Foam Roll x20 sec each Quad Foam Roll x20 sec each Lat Foam Roll x20 sec each Side-Lying Windmill x4 each Couch Stretch (hip flexors & quads) x30 sec each Incline Bench Elevated Pigeon Stretch x30 sec each Half-Kneeling Adductor Stretch x30 sec each 1-Leg Bridge w/Cross-Body Press x6 each w/3-sec hold at top Side Plank + Top Knee Drive x8 each Pushup to Toe Touch x3 each side Prone Y-W-T Iso Holds x15 seconds each position 1-Leg Elevated Calf Stretch x30 sec each
B
Zone-2 Steady-State Cardio
Prep
A
Strive Strong Full-Body Lifting Warm Up A
DO NOT SKIP THIS! IF YOU DO NOT HAVE TIME TO WARM UP, THEN YOU DO NOT HAVE TIME TO TRAIN! Take your time going through each of the warm-up exercises. Use a full range of motion, and try to increase the range of motion by exhaling on each rep. This should take about ten minutes once you are familiar with the exercises. Foam Roll Calves x20 sec each side Foam Roll Quads x20 sec ea side Foam Roll Lats x20 sec ea side Side-Lying Windmill x4 each side Mountain Climber to Hamstring Stretch x4 each side Single Leg Lowering x6 each side 1-Leg Bridge w/Cross-Body Press x6 each w/3 sec pause 3-Way Plank (side-middle-side) x20 sec each Pushup to Down Dog x6 Prone Y-Handcuffs to Back of Head x10 Air Squat x10 Reverse Lunge to 1-Leg RDL x5 each side Lateral to Crossover Lunge x5 each side
B1
Lateral Bounds & Stick
3 x 10
B2
Standing Rope Cable Lift (for speed)
3 x 16
C1
DB Reverse Lunge
3 x 16
C2
Med Ball Pushup to Shoulder Touch
D1
In-Hand DB Lateral Lunge
3 x 12
D2
Incline DB Curls (1.5-rep)
3 x 8
E1
Prone Incline Cuban Press
3 x 8
E2
Side Plank + Top Knee Drive
3 x 16
F
Feet Elevated Box Breathing
1 x 3:00
Prep
A
Strive Strong Mobility (Cardio Day)
Calf Foam Roll x20 sec each Quad Foam Roll x20 sec each Lat Foam Roll x20 sec each Side-Lying Windmill x4 each Couch Stretch (hip flexors & quads) x30 sec each Incline Bench Elevated Pigeon Stretch x30 sec each Half-Kneeling Adductor Stretch x30 sec each 1-Leg Bridge w/Cross-Body Press x6 each w/3-sec hold at top Side Plank + Top Knee Drive x8 each Pushup to Toe Touch x3 each side Prone Y-W-T Iso Holds x15 seconds each position 1-Leg Elevated Calf Stretch x30 sec each
B
Zone-2 Steady-State Cardio
C
Intervals (Air Bike, Rower, Treadmill)
Prep
A
Strive Strong Full-Body Lifting Warm Up A
DO NOT SKIP THIS! IF YOU DO NOT HAVE TIME TO WARM UP, THEN YOU DO NOT HAVE TIME TO TRAIN! Take your time going through each of the warm-up exercises. Use a full range of motion, and try to increase the range of motion by exhaling on each rep. This should take about ten minutes once you are familiar with the exercises. Foam Roll Calves x20 sec each side Foam Roll Quads x20 sec ea side Foam Roll Lats x20 sec ea side Side-Lying Windmill x4 each side Mountain Climber to Hamstring Stretch x4 each side Single Leg Lowering x6 each side 1-Leg Bridge w/Cross-Body Press x6 each w/3 sec pause 3-Way Plank (side-middle-side) x20 sec each Pushup to Down Dog x6 Prone Y-Handcuffs to Back of Head x10 Air Squat x10 Reverse Lunge to 1-Leg RDL x5 each side Lateral to Crossover Lunge x5 each side
B1
1-Leg Box Jump (2 foot landing)
3 x 10
B2
Split Stance Windmill MB Slam
3 x 12
C1
Trap Bar Deadlift
8, 8, 6, 6
C2
Tall Kneeling Pallof Press to Front Raise
4 x 12
D1
Low Incline DB Bench Press
8, 8, MAX
D2
Chest-Supported DB Row (3-sec iso)
3 x 8
D3
DB 1 Leg RDL (contralateral)
3 x 16
E
Feet Elevated Box Breathing
1 x 3:00
Prep
A
Calf/Hip/Quad/T-Spine Roll
Take your time and SLOW DOWN! Roll slowly at a rate of 1 inch per second. Calf Foam Roll x30 sec each Foam Roll Glutes/Hip Rotators x30 sec each Quad Foam Roll x30 sec each T-Spine Foam Roll x45 sec
Conditioning
B
STRIVE STRONG MOVEMENT PREP SERIES
Find about 10-15 yards of space to use for this movement/prep series! Knee Hug to Reverse Lunge & Twist x5 each Walking Lateral Lunge (bodyweight) x10 yards each Spiderman Crawls 2x10 yards Pushup to Down Dog x6 reps High Knees 2x 10 yards High Knee Butt Kicks 2x 10 yards Forward Skip 2x 10 yards Side Shuffle 2x 10 yards each direction Carioca 2x10 yards each direction Backward Run 2x 15 yards
Conditioning
C
AMRAP: Squat, Pushup, Lunge, BPA
10-15 MINUTE AMRAP (As Many Rounds As Possible) of: Bodyweight OR Goblet Squats x20 Pushups (elevate hands if necessary) x10 Walking Lunge x10 each Band Pull Aparts x15 Log your number of rounds completed!! The goal is to move at a pace that is sustainable for 10-15 minutes. If this is new to you, go slower than you think you can, and take breaks if needed.
Justin Smith
Justin is the owner of Strive Sports Performance, based outside of Orlando, FL. He has spent the last 16+ years building programs and coaching his athletes to achieve their goals. From MLB All-Stars to CEOs, and everyone in between, I have personally coached 1,000+ clients to better health and performance.
Travis Muzzillo
Garage Gym Junkie/Strive Online Client
Verified Athlete"I’ve had the privilege of working with Justin for the past 5 years, & I can confidently say he is one of the best trainers out there. His knowledge & education in fitness are apparent in every program he designs. Over the years, his expertise has helped me not only reach but exceed my fitness goals"
Blake Hinckley
Retired Pro Golfer/Strive Online Client
Verified Athlete"Throughout our time together, I’ve had zero injuries, which is a testament to Justin’s careful & strategic approach to training. Not only have I gained muscle and mobility that have helped me perform better on the course, but I've also noticed that my daily life has become easier and more enjoyable."
When you join a team you’re getting more than programming, you’re joining an online community.
Team Strive Strong
Team Strive Strong
Team Strive Strong
