Strong Mind and Body Program
This program is designed for men who want to build strong minds and strong bodies. The overall focus is to help men thrive in their personal and professional lives. The weekly layout entails strength training, aerobic training, restorative protocols, meditation & breathing.
** Start every day by writing down 3 things you are grateful for
** Everyday after completion of your work day. Complete 8 rounds of box breathing
- 4 second inhale
- 4 second hold
- 4 second exhale
- 4 second hold
Sunday
Plan out your upcoming week. Schedule your training & recovery sessions.
Monday
A1: Back Squat – 3 X 8 reps
A2: Bodyweight Hamstring walkout – 3 X 4 reps (rest 60s)
B1: Db Bench Press – 3 X 8 reps
B2: Db row – 3 X 8 reps (rest 60s)
C1: Toe Touch – 3 X 12 reps (rest 30s)
D: 4 rounds
- 500m bike erg
- 10 bodyweight squats
- 10 push ups
Tuesday
5km run.
Complete a 5km run at 80% pacing. Listen to a podcast on a topic you’re wanting to upskill in or take no music and just be present.
Record your time and aim to beat it each week
Wednesday
A1: Db Deadlift – 3 X 8 reps
A2: Db Front Squat – 3 X 8 reps (rest 60s)
B1: BB Bench Press – 3 X 8 reps (rest 60s)
C1: Chin up or Lat pulldown – 3 X 8 reps (rest 60s)
D1: Cycle crunch 20 reps
Elbow plank 30sE1: 4 rounds: 250m row (rest 30s)
F1: 15 minute infrared sauna*
Thursday
Attend Yoga class or complete a restoration session.
Restoration zone session:
- 10 minute sauna
- 3 minute ice bath
- 10 minute Steam room
- 3 minute ice bath
Friday
A1: BB Front squat – 3 X 6 reps (rest 60s)
B1: Lying hamstring curl – 3 X 8 reps (rest 60s)
B2: Seated leg extension – 3 X 8 reps (rest 60s)
C1: Db shoulder press – 3 X 8 reps (rest 60s)
C2: Db double arm row – 3 X 8 reps (rest 60s)
D1: Db bicep curl – 3 X 8 reps (rest 60s)
D2: Cable tricep pulldown – 3 X 8 reps (rest 60s)
Saturday
Attend Felons stair run & coffee with The Man That Can Project
- Meet at 5:20am for 5:30am start
THIS PROGRAM HAS BEEN CREATED BY
Performance Coach Lachlan Stuart