BrickBuilt Strength

Coach
Dom Dixon

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. 

Features
6 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Barbell // squat rack // dumbbells // kettlebells // stretch bands // thera type bands // box // benches // sled // jump rope // GHD or roman chair // assault bike // rower // treadmill or running area // ab mat // bumper plates // standard plates // pull up bar // landmine ( can be modified) // rings ( TRX bands) // Sand bag ( can be modified) Medicine ball.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-07-10

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

Monday
2024-07-11

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

Tuesday
2024-07-12

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)

Wednesday
2024-07-13

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.

Thursday
2024-07-14

Active Rest.

A

Walking, hiking, biking, grounding, stretching.

Friday
2024-07-15

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.

Saturday
2024-07-16

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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