Strength Training Program

Strength Training Program

12 Seasons

This routine offers 3 full body strength training workouts per week- Monday, Wednesday, and Friday. The program progresses and varies week to week. Every 4th week has reduced stress to aid recovery and mobility. These workouts include a mix of Ladders, Interval Sets, Circuit Training, Bodyweight Rehab, and Bodyweight Training 2.0 for all around preparedness. Leave us comments on the quality of the workouts and overall program progression. This is a continuously improving plan based on your experience and feedback. Good luck!

Strength Training Program
  • 12 Week Schedule

    174 KB

  • Interval Workout 1: Dive Bombers, Iron Mikes, Pull Ups

    Episode 1

    Equipment: Pull Up bar or door, resistance bands (optional)

    Warm Up: Deadlifts with Starfish Twist

    Dive Bomber Intervals (starts 10:25)
    Iron Mike Intervals (16:40)
    Pull Up Intervals (21:55)

    Cool Down: 1-Legged Deadlifts with Hip Drops (27:00)

  • Ladder Workout 2: Let Me Ups, Push Ups, Pistol Squats

    Episode 2

    Equipment: bench or chair, table or barbell hip width, or suspension straps, light dumbbells (optional)

    Warm Up: Tipsy Steps with Vertical Twist

    Let Me Up and Push Up Ladder (14:45)
    Pistol Squat Ladder (21:35)

    Cool Down: Straight Lunges with Kneeling Switch (25:00)

  • Interval Workout 2: Let Me Ups, Star Jumpers, Push Ups

    Episode 3

    Equipment: table or barbell hip width, or suspension straps

    Warm Up: RDL's with Starfish Twist

    Tripod Let Me Up (starts 08:55)
    Star Jumper (14:55)
    Starfish Bouncing Push Up (20:05)

    Cool Down: RDL's with Starfish Push Ups (25:05)