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

  • Push Pull Ladder with Runner 3

    Episode 1

    Equipment: bench or chair, table or barbell hip width, or suspension straps

    Warm Up: Stork Stance with Kickouts

    Let Me Up and Push Up Ladder (11:55)
    Running Complex 3 (15:40)
    Streamline RDL's
    Back Lunge with Twist
    T Arm Squat

    Cool Down: Gate Swings with High Kick (29:20)

  • Full Body Ladders with Swimmer 3

    Episode 2

    Equipment: chin up bar, chair (optional), dumbbell and bench (optional)

    Front Lying Isolated Floor Exercises
    Chin Up & Military Press (16:10)
    Pistol Squat (23:35)
    Swimming Complex 3 (31:35):
    - Rollouts
    - Cross Body Draw
    - Streamline Twist

    If it's your first time doing this workout, start wi...

  • Pistol Squat Ladder with Runner 1

    Episode 3

    Equipment: Chair or bench, light weight (optional)

    Warm Up: Cross Steps with Side Kicks

    Pistol Squat Ladder (12:00)
    Running Complex 1 (17:10)
    Dive Bombers
    Hitch Hikers
    Scorpion Kicks

    Cool Down: Straddle Steps with Table Tops (29:20)