Strength and Conditioning

| Movement

This general strength and conditioning program focuses on improving full-body strength and anaerobic fitness. Each week includes two sessions that have a strength, fitness and recovery component. To ensure adequate recovery each session should be done with a minimum of two rest days between them.

STRENGTH COMPONENT

For the strength component, no set should be at your absolute max intensity. Each set works off a percentage of 1RM. For those that are unsure of what that is, we’ve added in a number of reps that you should be able to perform at the prescribed weight. For example, the Back Squats on the first session of the first week is 4 sets of 7 reps, so you should choose a weight that you could perform 10 reps if you were to max out (RM).

FITNESS COMPONENT

The fitness component is High-Intensity Interval training, which requires maximal effort over short durations with rest after each. Make sure you attack these components with your best effort, otherwise you won’t get anything out of them.

RECOVERY COMPONENT

The recovery component is just as important as the others. It involves stretches that are essential for avoiding any mobility-related injuries and ice baths for restoration.

  • Week 1

    DAY 1
    STRENGTHSETS X REPS @ INTENSITYRESTTEMPOFITNESSRECOVERY
    1A) BACK SQUAT3 X 7 @ 77.5% OR 9 – 10RM2 MIN30X05 X 1 MIN ROUNDS
    7 BURPEES
    MAX CAL AIRDYNE
    REST 1 MIN
    FULL BODY STRETCH
    2A) BENCH PRESS3 X 7 @ 77.5% OR or 10RM30X0
    2B) SUPINATED BENT OVER ROW3 X 7 @ 77.5% OR 10RM60 – 90SEC30X05 MIN ICE BATH
    3A) BULGARIAN SPLIT SQUAT4 X 9 @ 83.5% OR 10-11RM30X0
    3B) DEADBUGS4 X 6 – 10EA SIDE60 – 90 SEC30X0
    DAY 2
    STRENGTHSETS X REPS @ INTENSITYRESTTEMPOFITNESSRECOVERY
    1A) CONVENTIONAL DEADLIFT3 X 7 @ 77.5% OR 10RM2 MIN31X110 ROUNDS
    30 SEC MAX CALORIE ROW
    30 SEC REST
    FULL BODY STRETCH
    2A) SHOULDER PRESS3 X 7 @ 77.5% OR or 10RM30X0
    2B) STRICT PULL-UP3 X 7 @ 77.5% OR 10RM60 – 90 SEC
    3A) DUMBBELL STEP-UP3 X 8EA LEG @ 72.5% – 75% OR 10-11RM30X05 MIN ICE BATH
    3B) GLUTE BRIDGE3 X 8 @ 72.5% – 75% OR 10-11RM60 – 90 SEC31X1
  • Week 2

    DAY 1
    STRENGTHSETS X REPS @ INTENSITYRESTTEMPOFITNESSRECOVERY
    1A) BACK SQUAT3 X 6 @ 80% OR 8RM2 MIN30X05 X 2 MIN ROUNDS
    200M RUN
    MAX DB THRUSTERS IN REMAINING TIME
    REST 1 MIN
    FULL BODY STRETCH
    2A) BENCH PRESS3 X 6 @ 80% OR 8RM30X0
    2B) SUPINATED BENT OVER ROW3 X 6 @ 80% OR 8RM60 – 90SEC30X05 MIN ICE BATH
    3A) BULGARIAN SPLIT SQUAT3 X 8EA LEG @ 72.5% – 75% OR 10-11RM30X0
    3B) DEADBUGS3 X 6 – 10EA SIDE60 – 90 SEC30X0
    DAY 2
    STRENGTHSETS X REPS @ INTENSITYRESTTEMPOFITNESSRECOVERY
    1A) CONVENTIONAL DEADLIFT3 X 6 @ 80% OR 8RM2 MIN31X17 ROUNDS
    9 CAL AIRDYNE
    7 WALL BALLS
    5 BURPEES
    REST 30 SEC
    FULL BODY STRETCH
    2A) SHOULDER PRESS3 X 6 @ 80% OR 8RM30X0
    2B) STRICT PULL-UP3 X 6 @ 80% OR 8RM60 – 90 SEC
    3A) DUMBBELL STEP-UP3 X 8EA LEG @ 72.5% – 75% OR 10-11RM30X05 MIN ICE BATH
    3B) GLUTE BRIDGE3 X 8 @ 72.5% – 75% OR 10-11RM60 – 90 SEC31X1
  • Week 3

    DAY 1
    STRENGTHSETS X REPS @ INTENSITYRESTTEMPOFITNESSRECOVERY
    1A) BACK SQUAT4 X 5 @ 83.5% OR 7RM2 MIN30X05 X 90 SEC ROUNDS
    12 CAL ROW
    6 BURPEES
    MAX CAL AIRDYNE
    REST 90 SEC
    FULL BODY STRETCH
    2A) BENCH PRESS4 X 5 @ 83.5% OR 7RM30X0
    2B) SUPINATED BENT OVER ROW4 X 5 @ 83.5% OR 7RM60 – 90SEC30X05 MIN ICE BATH
    3A) BULGARIAN SPLIT SQUAT3 X 8EA LEG @ 72.5% – 75% OR 10-11RM30X0
    3B) DEADBUGS3 X 6 – 10EA SIDE60 – 90 SEC30X0
    DAY 2
    STRENGTHSETS X REPS @ INTENSITYRESTTEMPOFITNESSRECOVERY
    1A) CONVENTIONAL DEADLIFT4 X 5 @ 83.5% OR 7RM2 MIN31X13 X 3 MIN AMRAPS
    8 KB SWING
    8 KB REVERSE LUNGES
    8 PUSH-UPS
    REST 1 MIN
    FULL BODY STRETCH
    2A) SHOULDER PRESS4 X 5 @ 83.5% OR 7RM30X0
    2B) STRICT PULL-UP4 X 5 @ 83.5% OR 7RM60 – 90 SEC
    3A) DUMBBELL STEP-UP4 X 9EA LEG @ 72.5% – 75% OR 10-11RM30X05 MIN ICE BATH
    3B) GLUTE BRIDGE4 X 9 @ 72.5% – 75% OR 10-11RM60 – 90 SEC31X1
  • Week 4

    DAY 1
    STRENGTHSETS X REPS @ INTENSITYRESTTEMPOFITNESSRECOVERY
    1A) BACK SQUAT4 X 4 @ 87% OR 5-6RM2 MIN30X04 ROUNDS
    45 SEC MAX CAL AIRDYNE
    45 SEC MAX KB LUNGES
    REST 1 MIN
    FULL BODY STRETCH
    2A) BENCH PRESS4 X 4 @ 87% OR 5-6RM30X0
    2B) SUPINATED BENT OVER ROW4 X 4 @ 87% OR 5-6RM60 – 90SEC30X05 MIN ICE BATH
    3A) BULGARIAN SPLIT SQUAT4 X 9EA LEG @ 72.5% – 75% OR 10-11RM30X0
    3B) DEADBUGS4 X 6 – 10EA SIDE60 – 90 SEC30X0
    DAY 2
    STRENGTHSETS X REPS @ INTENSITYRESTTEMPOFITNESSRECOVERY
    1A) CONVENTIONAL DEADLIFT4 X 4 @ 87% OR 5-6RM2 MIN31X15 ROUNDS
    40 SEC MAX CAL ROW
    20 SEC REST
    40 SEC MAX BURPEES
    20 SEC REST
    FULL BODY STRETCH
    2A) SHOULDER PRESS4 X 4 @ 87% OR 5-6RM30X0
    2B) STRICT PULL-UP4 X 4 @ 87% OR 5-6RM60 – 90 SEC
    3A) DUMBBELL STEP-UP4 X 9EA LEG @ 72.5% – 75% OR 10-11RM30X05 MIN ICE BATH
    3B) GLUTE BRIDGE4 X 9 @ 72.5% – 75% OR 10-11RM60 – 90 SEC31X1

This program has been created by Performance Coach Reilly Smith.