V23 Strength
V23 Athletics
Powerlifting, Power Sports , Functional Fitness, Football , Bodybuilding, StrongmanV23 STRENGTH is an on-going exploration of training that builds proficiency and educates on different expressions and methods that produce strength.
Structured in varying cycles (4/8/12/16 weeks) around the squat, press, and deadlift, athletes will be exposed to both linear and conjugate methods. These methods are used at the highest levels of powerlifting, weightlifting, powerbuilding, and strongman.
Athletes will train 4x per week with 3 primary training days, along with a 4th "special exercise" day to bring up lagging musculature, stability, and build muscle.
This is the program that launched V23... it is our bread and butter, and we're stoked you're getting strong with us!
Warm-up
A
2 rounds of: 90/90 10 Rock Back Breaths 10 Banded Good Morning 15 Banded Row (bent over) 5 single leg RDL 3 broad jumps
B
Deadlift
3 x 5
C
Back Squat
3 x 3
Pull Into Pins
D
5 sets of 3: 65% bar weight pull into pins 8in from ground for :03s max contraction
Conditioning
E
5 Rounds of: 75ft Sled Sprint (max speed, no more than 1x45# plate) 30 Russian Twists 30 Banded Good Mornings
Finisher
F
A
Bench Press
1, 3, 1, 3, 1, 3 @ 90, 83, 90, 83, 90, 83 lb
Strength Accessory
B
4 Sets of: 10 Flat DB Bench Press 10 Barbell Bent Row (straps, ok) 10 Single DB Skull Crushers (DB sideways, grabbing outsides of DB's)
METCON
C
For time: 100 Renegade Row *every break, 5 chin-ups*
Finisher
D
150 banded tri pushdowns 150 banded pull-aparts
A
Hang Muscle Snatch
Strength Accessory
B
Weighted Dips 4x3 Heavy AF Weighted Pull-ups 4x3 Heavy AF
Strength Circuit
C
3 Sets of: 60ft Zercher Yoke Walk :30s Sorenson Hold on GHD
Finisher
D
20m easy pedal (legs only)
A
Power Clean
B
Deadlift
5 x 2 @ MAX %
C
Barbell Step Ups
4 x 10
METCON
D
For time, in teams of 4: AMRAP 20 Max Distance Sled Push (alt athletes every :30s)
Finisher
E
1x100 kneeling band crunches
Beau Dorning
Beau is the co-founder and Head Coach at V23 Athletics. He has programmed for athletes at the highest levels of strength sport including powerlifting, functional fitness, and strongman for almost a decade.
When you join a team you’re getting more than programming, you’re joining an online community.
V23 Strength
V23 Strength
V23 Strength
