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: Full Body SUPERSETS 1

    Episode 1

    Workout starts at 02:45

    Warm Up: Jumping Jacks

    Side Lunge with Glute Hip Up
    Contra Press with Hitch Hiker
    Negative Pull Up with Single Arm Cuff
    Mountain Climber with Side V-up

    Cool Down: Hip Rolls

    How to do Pull Ups at home:
    https://marklauren.com/blog/tutorials/pull-ups/

  • TUESDAY: 9-Minute KATRINA

    Episode 2

    Semi-easy. No Equipment. Full Body.

    Warm Up: Jumping Jacks

    Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
    Seated Twist: abs, glutes, hamstrings, shoulders, triceps, forearms, obliques
    Streamline RDL: hamstrings, calves, glutes, spinal erectors, shoulders, abs,...

  • WEDNESDAY: Full Body SPEED SETS 2

    Episode 3

    10 x 10 sec. sets with 10 sec. rest intervals per exercise

    Warm Up: 2.0 Back Lying Exercises

    Workout Begins 07:09
    Chin Ups: lats, biceps, forearms, chest, rear delts, core, spinal erectors, glutes

    Military Press: shoulders, traps, triceps, forearms, spinal erectors, hip flexors, quads, hamst...

  • THURSDAY: 9-Minute POPTOP

    Episode 4

    Moderate. No Equipment. Full Body.

    Warm Up: Jumping Jacks

    Bent Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
    Kickout to Table Top: glutes, quads, hamstrings, shin muscles, obliques, abs, shoulders, chest, triceps, forearms, spinal erectors, neck
    T-arm Squat/ Weighted S...

  • FRIDAY: Full Body LADDERS 2

    Episode 5

    Warm Up Circuit

    Strength Training Ladders:
    Staggered Pull Ups and Military Presses
    Bulgarian Split Squats
    Wide/Close Let Me Ups and Push Ups
    1-legged Box Squats

    Cool Down Circuit

  • 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