Health & Wellness Blog

Program of the Month – May

May Program of the Month is brought to you by Performance Coach Jack Parker!

 

This month’s program is a strength and conditioning program focusing on improving your absolute strength and efficiency of our muscular endurance and aerobic energy system. 4 weeks is a sufficient time to stick to this program before deloading.

The program is broken down into one main lift (strength focus), accessory exercises (muscular endurance focus) and the conditioning phase (muscular endurance and aerobic focus). The sessions are full body. The week is split into 4 sessions. 2 days on, 1 day off; followed by 2 days on, and two days off is a good split. On the off days, staying active is a must, just with an emphasis on low intensity (yoga/stretch/mediation classes, walking etc).

Warm up

The warm up should allow you to feel more mobile, and ready for the main exercise. Its different for every individual, but foam rolling or general warm up, mobility drills, activation drills would normally fit the bill. Look to dedicate 15-20min to the warm up.

Strength Focus

1 exercise, 4 working sets at different rep ranges each week. Complete warm up sets before.

Week 1 – 8-8-8-8+

Week 2 – 6-6-6-6+

Week 3 – 4-4-4-4+

Week 4 – 8-6-4-2+

If you know your 1rm you can use the load percentages of the weights needed. If you don’t, then use the RPE (rate of perceived exertion). It’s a scale out of 10, 10 out 10 is the hardest, heaviest you could imagine. So when it says 8 out 10, you should find it pretty challenging but still have reps left in the tank after you’ve completed the assigned reps for that set. Keep with the assigned tempo 3 seconds down, no pause at the bottom, fast as possible up, and as long as possible needed before repeating a rep. The plus (+) for the last set signifies that your aim is to do as many reps as possible hopefully exceeding the number of reps suggested.

Accessory Focus

2 exercises, 3 sets on each with a 60-90s rest period. The load shouldn’t be incredibly intense, focus more on control and technique. Each week try to steadily increase the load as long as the exercise still remains in the 6/7 RPE scale.

Conditioning Focus

Technical focus with intensity. Going out hard doesn’t mean your form should go to shit.  

Below is the program in detail. If you need any assistance or extra information please speak to me in the gym directly or contact/email me, I’d be more than happy to help.

 

Session 1

Exercise Sets Reps/ Duration Load RPE Tempo Rest
Strength
Front Squat 4 Wk1 – 8-8-8-8+Wk2 – 6-6-6-6+Wk3 – 4-4-4-4+Wk4 – 8-6-4-2+ Wk1 – 60/65/70/75%Wk2 – 65/70/75/80%Wk3 – 70/75/80/85%Wk4 – 75/80/85/90% 7.5/8/8.5/9 out of 10 3/0/x/- As Long as you need.
Accessories
DB Bulgarian Split Squat 3 8-10 60-70% 6/7 out of 10 60-90s
Barbell box squat 3 10-12 60-70% 6/7 out of 10 60-90s
Conditioning –   Complete DB step ups (reps) then go straight to the rower (cal) for 21-15-9. Record overall time to complete.
Dumbbell step ups n/a 21-15-9 50% Rest when needed
Rower n/a 21-15-9 Rest when needed

 

Session 2

Exercise Sets Reps/ Duration Load RPE Tempo Rest
Strength
Bench 4 Wk1 – 8-8-8-8+Wk2 – 6-6-6-6+Wk3 – 4-4-4-4+Wk4 – 8-6-4-2+ Wk1 – 60/65/70/75%Wk2 – 65/70/75/80%Wk3 – 70/75/80/85%Wk4 – 75/80/85/90% 7.5/8/8.5/9 out of 10 3/0/x/- As Long as you need.
Accessories
DB Floor Press 3 8-10 60-70% 6/7 out of 10 60-90s
Chest supported Incline bench row 3 10-12 60-70% 6/7 out of 10 60-90s
Conditioning – 10min time cap. Complete DB thrusters followed by burpees, then repeat. Working in multiples of 3. For example, 3 DB thrusters, 3 burpees, 6 DB thrusters, 6 Burpee etc.
DB Thruster n/a 3-6-9-12-15-18-21 50% Rest when needed
Burpee n/a 3-6-9-12-15-18-21 Rest when needed

 

 

Session 3

Exercise Sets Reps/ Duration Load RPE Tempo Rest
Strength
Sumo or Conventional Deadlift 4 Wk1 – 8-8-8-8+Wk2 – 6-6-6-6+Wk3 – 4-4-4-4+Wk4 – 8-6-4-2+ Wk1 – 60/65/70/75%Wk2 – 65/70/75/80%Wk3 – 70/75/80/85%Wk4 – 75/80/85/90% 7.5/8/8.5/9 out of 10 3/0/x/- As Long as you need.
Accessories
Barbell hip thrust 3 8-10 60-70% 6/7 out of 10 60-90s
GHD Hip extension 3 10-12 60-70% 6/7 out of 10 60-90s
Conditioning – 40s on 20s off, avoid stopping other than the rest. 3 rounds
Air Dyne 3 40s 8 out of 10 20s
Hollow body hold or modified hollow body hold. 3 40s 20s
Push ups 3 40s 20s

 

Session 4

Exercise Sets Reps/ Duration Load RPE Tempo Rest
Strength
Strict shoulder press 4 Wk1 – 8-8-8-8+Wk2 – 6-6-6-6+Wk3 – 4-4-4-4+Wk4 – 8-6-4-2+ Wk1 – 60/65/70/75%Wk2 – 65/70/75/80%Wk3 – 70/75/80/85%Wk4 – 75/80/85/90% 7.5/8/8.5/9 out of 10 3/0/x/- As Long as you need.
Accessories
Pull Ups/ Banded or seated bar pull ups 3 8-10 60-70% 6/7 out of 10 60-90s
Chest dips or bench dips 3 10-12 60-70% 6/7 out of 10 60-90s
Conditioning – 4 rounds, 1min for each exercise, 30s rest in between.
Treadmill Prowler 4 60s 70% 7 out of 10 30s
KB front rack hold 4 60s 70% 7 out of 10 30s

 

If you have any questions, feel free to contact Jack. 

0432 633 440

jack@functionwell.com.au

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