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

  • Full Body Ladders with Swimmer 2

    Episode 1

    Equipment: sturdy desk or suspension straps, chair, dumbbell and bench pullovers (optional)

    Side Lying Isolated Floor Exercises
    Push Up and Let Me Up Ladder (starts 12:35)
    Bulgarian Split Squat Ladder (19:00)
    Swimming Complex 2 (28:55):
    - Prone S Reach
    - Scorpion Kick
    - Dumbbell Pullover

    If it'...

  • Full Body Ladders with Agility 1

    Episode 2

    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...

  • Full Body Ladders with Swimmer 3

    Episode 3

    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...