BrickBuilt Strength
Weekly workouts directly from the BrickBuilt training manual. These workouts are a direct reflection on my training program. Strength training, core training and conditioning all compiled into a symmetrical structure. Follow along to gain progress, learn and training with intention without spending hours in the gym.
Features6 sessions per week
Must use App app to view and log training
Team Training
Optional Zone 1 or 2 Training
A
30 mins on treadmill or outdoor trail. Pace set at 20min/mi Treadmill speed 3.0, Incline 8.0. Maintain HR of 60-70% of max HR Max HR is 220 minus your age to find.
Core
B
4 rounds, 2 mins rest between triset. Plate dead-bugs x 10 total Quadruped plate pull throughs x 10 total Russian halo tops x 10 total
Preferred warm up
A
2 mins machine @moderate pace. 2 rounds: Banded good mornings x 10 (2-3 sec lowering) 90/90 stretch x 10 total KB swings x 10
B1
Trap Bar Deadlift
4 x 3 @ 77 %
B2
Back extension plate drops
4 x 10
C1
Power Step Up
3 x 12
C2
Back Rack Step Ups
3 x 5 @ 7
D1
Kneeling filly press
3 x 8 @ 7
D2
Staggered stance KB swing
3 x 12 @ 7
E
Banded palloff press outs
3 x 12
Preferred warm up
A
Dynamic warm up 1-2 rounds: Knee hug x 15ft Walking quad pull x 15 ft Walking hip openers x 15ft High knees x 15 ft Leg swings x 10 each leg
Metabolic conditioning
B
20 min AMRAP: 200m run or 250m row 50ft farmers carry (RPE 7) 10 hand release push ups 50ft sand bag carry or waiter walk if you don't have access to sand bag.
Core
C
3 rounds, 2 min rest after each triset. Bird dogs x 12 total Plank rocks x 20 total Side plank holds x 20 sec each (transition without dropping)
Optional Zone 1 or 2 training
A
30 mins on machine. Maintain consistent output, RPM 50-60 % keep HR in the 60-70% of max HR. *Rucking, hiking light biking can also be subbed out for machine work. Use same duration and intensity levels for Zone 1 or 2 training.
Mobility Session
B
3 rounds of the following: Multi angled adductor rocks x 12 each side Anterior tib raises x 20 ( slow and controlled) Pigeon switch stretch x 5 each 90/90 lift off leg swing x 12 total *1-2 min rest between full sets.
Active Rest.
A
Walking, hiking, biking, grounding, stretching.
Preferred warm up
A
2 min moderate machine or run 2 rounds: Standing hip flexor turn outs x 5 each Kneeling adductor rock x 10 each side Banded lateral monster walks x 15ft R/L
B1
Wide stance box back squat
4 x 3 @ 80 %
B2
Seated max vertical jump
4 x 3
C1
Deficit standing split squat
3 x 8 @ 6
C2
Dual KB swings
3 x 10 @ 5
D1
Assisted DB RDL
3 x 8
D2
Banded cowboy walks
3 x 25
Finisher:
E
Glute bridge V walkouts 3 x 8-10 Rest 90 sec after each set.
Preferred warm up
A
2 rounds: Cuban press out x 5-7 Quadruped scap push ups x 10 PVC prayers stretch x 10
B1
Barbell strict press
4 x 5 @ 75 %
B2
Seated rear delt fly
4 x 10
C1
Negative Pull Ups
3 x 5
C2
KB seated alt Arnold press
3 x 8 @ 6
D1
Barbell pendlay row
3 x 8 @ 6
D2
Chest Supported Lateral Raises
3 x 10
Optional arm session
E
3 sets: Incline tricep kick outs x 12/10/8 Seated curl to lateral raise x 12/10/8 *deseeding each set. Rest 1 min after push ups each round.
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Team BBS
Team BBS
Team BBS
