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.
