The Program
Matt Robinson Coaching and Programming
'The Program' is a rolling weekly strength and conditioning program for anyone wanting to get stronger, fitter and more robust. .
Consisting of 4 sessions a week with an emphasis on strength, 'The program' focuses on classic strength training, gymnastics and loaded mobility work to ensure you are not only getting stronger, but more flexible and less injury prone as well. All for just £30 a month.
Prep
A
Upper Body Warm Up 3 - Shoulder openers
2mins pulse raiser - Ski or row 2 Rounds 10 x Table Rocks - Pausing at the top of each rep and trying to get chest as open as possible. 10 x Twisting Bear - Keep working elbow locked out at all times. Try to rotate and open the shoulder up each rep. 10 x Plyometric Push Ups - Kneeling if needed
B1
Barbell Bench Press.
10 x 4 @ 75 %
B2
Pendlay Rows
10 x 5
C1
Pull Up
3 x 12
C2
V Up
3 x 10
D1
Hammer Curl
3 x 20
D2
DB Lateral raise.
3 x 20
D3
Cable tricep extension
3 x 20
Conditioning
A
Zercher Warm Up
2mins Rowing 10mins EMOM: 10s Zercher hold (increase weight every set to find a max you can do for the 10s) 10 x Air squats
B
Front squat.
10 x 4 @ 70 %
C1
Gymnastic Push Up
3 x 12
C2
long stance split squat
3 x 10
D1
L Sit Hold variation
3 x 30
D2
Heel Drop Calf Raise
3 x 20
D3
Leg Extension.
3 x 20
Conditioning
A
Deadlift Sprints Warm Up
Sled sprints: Part A. 3-5-7 Step accelerations As per vid. Do 3 step sprint start into a walk, return to start point then 5 step sprint start into a walk and return to the start and finally 7 step sprint start into a walk. Part B. On a 10m sled track do 3 sets of sled sprints The weight should be such that it takes you 5 seconds to cover the distance. Increase the effort each set.
B
Stiff Legged Deadlift
10 x 4 @ 70 %
C1
P.Bar Dips
3 x MAX
C2
Hip Thrust
3 x 15
D1
Lying Hamstring Curl
3 x 20
D2
Middle Split ISO
3 x 30
Conditioning
A
Push Press Warm Up 1
3mins Row or Ski 2-3 Rounds 5/5 x Arm bars 5/5 x Trunk rotations 5/5 x KB Windmill 10 x Seated Z press Then warm up to weight for push press
B
Seated DB Press
10 x 4 @ 75 %
C1
Hanging Knee Raise
4 x 20
C2
Passive hang
4 x MAX
C3
Straight arm cable pulldown
4 x 15
D1
Seated Reverse Fly
3 x 15
D2
Kroc Rows
3 x 20
Matt 'Robbo' Robinson
Former Royal Marine, Sports Therapist, Gym owner & Coach. Training individuals and groups, sports teams and hobbyists for 15yrs.
'The Programme' covers everything from bodyweight strength to traditional barbell lifts and everything in between. Get stronger, more mobile and do it injury free.
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Colin Oats
Athlete
Verified Athlete"Really love how the programming is consistent and progressive but always varied all at the same time to keep the workouts interesting."
Ant Scops
Athlete
Verified Athlete"Starting this program and building strength in full range of motion for all the main lifts has paid dividends. I’m stronger than ever, recover faster and haven’t suffered any niggly injuries. It’s taught me not to listen to my ego but to my body and what it’s capable of when I’m doing the work."
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The Program
The Program
The Program
