Strength Training Program (hard)

Strength Training Program (hard)

13 Seasons

Strength Training
⏱ 15-45 min
📆 3-6 x per week, 10 weeks

The new strength training program is split into 3 blocks.

Block 1 (weeks 1-4) has full body strength training sessions on Mondays, Wednesdays, and Fridays with short active recovery workouts on Tuesdays, Thursdays, and Saturdays.

Block 2 (weeks 5-8) splits the strength training sessions into Upper Body (push/pull) and Lower Body (legs/core) sessions. Mondays and Thursdays are Upper Body. Tuesdays and Fridays are Lower Body. Wednesdays and Saturdays are short active recovery workouts.

Block 3 (weeks 9-10) trains Core on Mondays, Legs on Tuesdays, Pushing on Thursdays, and Pulling on Fridays. Wednesdays and Saturdays are active recovery.

After each block is one week of Active Recovery consisting of Bodyweight Training 2.0 and 9-minute workouts.

You have 2 options:

1. You can repeat a block as long as you’re satisfied with the progress and difficulty.
2. Or you can repeatedly follow the 10-week plan as scheduled.

Strength Training Program (hard)
  • MONDAY: Core Workout 2

    Episode 1

    Warm Up

    Jack Knives SPEED SETS
    7.5 Minute Rollout LADDER
    Mountain Climber with Side V-Up SUPERSETS
    Hanging Ab Curl INTERVAL SETS

    Cool Down

  • TUESDAY: Leg Workout 2

    Episode 2

    Side Lying Warm Up

    Dynamic Squat SPEED SETS
    7.5 Minute Bulgarian Split Squat LADDER
    Cossack Squat with Hip Circles SUPERSETS
    Side Lunge with Glute Hip Ups SUPERSETS

    Cool Down- Isometric Pigeon Stretch

  • WEDNESDAY: Running Circuit 3

    Episode 3

    Moderate. 9-minute Workout.
    No Equipment. Full Body.

    Complex 3 tutorials (starts at 01:20)
    A. Dive Bombers
    B. Streamline RDL
    C. Back Lunge

  • THURSDAY: Pushing Workout 2

    Episode 4

    Warm Up

    Military Press SPEED SETS
    Contra Press with Hitch Hiker SUPERSETS
    7.5 Minute Staggered Hands Push Up LADDER
    7.5 Minute Wide and Close Grip Military Press LADDER

    Cool Down

  • FRIDAY: Pulling Workout 2

    Episode 5

    Crawling Warm Up

    Chin Up SPEED SETS
    Tripod Let Me Up INTERVAL SETS
    Let Me In with Y-Arm Crawl SUPERSETS
    7.5 Minute Wide and Close Grip Let Me Up LADDER

    Cool Down- A-Frames

  • SATURDAY: Swimming Circuit 1

    Episode 6

    Easy. Mobility Training for Hips, Spine, and Shoulders.

    Warm Up: Low Knee March

    Rehab Pull Overs
    Snow Angels
    Pelvic Tilt

    Cool Down: Hip Rolls