Build Strength and Power while improving Performance and Athleticism. This program is about performing more like an athlete while building maximal strength, whether you are an athlete or not. Incorporating Strength and Dynamic Effort training days, along with Aerobic Conditioning to build your engine.
This program is for everyone, no matter your age! Ex-athletes, current off-seasons athletes or ANYONE who just wants to improve their training performance, athletic ability, move better and enjoy a new, exciting way of training.
With structured training blocks and new workouts each week, I will get you lifting heavier, getting bigger, building endurance and jumping higher with The Strong Athlete.
Prep
A
Hip Prep
1 ROUND - 20 x 90/90 with Hip Extension - 20 x Internal Rotation - 20 Banded Hip Pulls each side - 20 Banded Good Mornings
B1
Assault Bike
3 x 0:10
B2
Box Jump
3 x 5
C1
Back Squat
1 x 3
C2
Banded Pull Aparts
5 x 10
D
Bulgarian Split Squat
8, 8, 6, 6
E
Barbell RDL
4 x 6
F
Hip Thrust
3 x 15
Prep
A
Warm Up 2
1 ROUND FOR TIME 2min Ski or Row @ 8 RPE 20 x Scap Pull Ups 20 x Banded Pull Aparts 10 x Yoga Push Ups 20 x Shoulder Taps 10 x Hand Release Pushups
B
Banded Bench Press
8 x 3
C
DB Bench Press
4 x 15
D
Power Single Arm DB Row
3 x 10
E1
KB Z-Press
3 x 8
E2
Dynamic Speed Pulldown
3 x 0:20
F1
Hanging L-Sit
3 x 0:30
F2
KB Pull Through
3 x 20
F3
SkiErg
3 x 15
A
Couch Stretch
2 x 2:00
B
Bike Erg
1 x 5:00
C
Bike Erg
1 x 5:00
D
Bike Erg
1 x 40:00
Prep
A
Warm Up 1
1 ROUND FOR TIME 2min Assault Bike @ 8 RPE 20 x 90/90 Flow 20 x Deadbug 20 x Glute Bridge March 20 x Alternating Bird Dog 20 x Squat Jumps
B1
Pogo Jumps
3 x 15
B2
Banded KB Swing
3 x 8
B3
Trap Bar Jumps
3 x 4
C
Barbell Deadlift
1 x 3
D1
Hang Clean
6 x 2
D2
Seated Box Jump
6 x 2
E
KB Rack Box Squat
4 x 8
F1
Split Stance RDL
3 x 15
F2
Copenhagen Plank
3 x 0:30
Prep
A
Warm Up 2
1 ROUND FOR TIME 2min Ski or Row @ 8 RPE 20 x Scap Pull Ups 20 x Banded Pull Aparts 10 x Yoga Push Ups 20 x Shoulder Taps 10 x Hand Release Pushups
B
Bench Press
1 x 3
C1
Bent Over Row
4 x 6
C2
Dips
4 x 12
D1
Strict Press + Push Press
3 x 9
D2
Weighted Pull Ups
3 x 8
E1
DB Hammer Curls
3 x 15
E2
DB Tricep Extension
3 x 15
E3
DB Shrugs
3 x 15
Prep
A
Warm Up
1 ROUND FOR TIME 2min Assault Bike @ 8 RPE 10 x 90/90 Folds (10 per side) 20 x Internal/External Runners 20 x Hip Lifts (20 per side) 10 x Yoga Push Ups 10 x Scap Pull Ups 20 x Squat Jumps
B1
DB Snatches
4 x 5
B2
Seated Jumps
4 x 5
C1
Double KB Deadlift
8 x 8
C2
Double KB Cleans
8 x 8
C3
SkiErg
8 x 8
D
Trap Bar Farmers Carry
3 x 30
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