Strength Training Program

Strength Training Program

13 Seasons

Full Body Workouts
⏱ 30-45 min
📆 3 x per week, 12 weeks

How to do pulling exercises: https://www.marklauren.com/blog/category/tools/

Mix of Ladders, Interval Training, Circuit Training, Bodyweight Rehab, and Bodyweight Training 2.0 for all around preparedness.

Strength Training Program
  • 12 Week Schedule

    174 KB

  • Full Body Ladders with Agility 1

    Episode 1

    Equipment: sturdy desk or straps, chair, chin up bar, dumbbells (optional)

    90-Day Warm Up

    Push Up & Let Me Up (starts 10:25)
    Pistol Squats (17:15)

    Agility Complex 1 (22:15)
    Windshield Wipers
    ITB Leg Lifts or (ITB Kickouts)
    Step Up Complex

    Watch the exercise tutorials before starting the wor...

  • All Ladders with Swimmer 1

    Episode 2

    Equipment: chin up bar, chair, sturdy desk or suspension straps

    Back Lying Isolated Floor Exercises

    Chin Up & Military Press (start 16:20)
    Pistol Squat (23:45)
    Push Up & Let Me Up (31:50)
    Bulgarian Split Squat (38:15)

    Swimming Complex 1 (48:40)
    Rehab Pullovers
    Snow Angels
    Pelvic Tilts

    If it's...

  • Full Body Ladders with Agility 2

    Episode 3

    Equipment: sturdy desk or straps, chair, chin up bar, barbell with plates (optional)

    90-Day Warm Up

    Chin Up & Military Press (start 11:45)
    Bulgarian Split Squat (18:40)

    Agility Complex 2 (26:35)
    Short Kneeling Twist Reach
    Alternating Back Lunge
    Dynamic Squats

    Watch the exercise tutorials bef...