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10-Week Strength Program (hard)

10-Week Strength 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.

10-Week Strength Program (hard)
  • Push Pull LADDERS 1

    Episode 1

    Warm Up

    7.5-minute Ladders:
    Alternating Grip Pull Ups
    Wide and Close Push Ups
    Wide and Close Let Me Ups
    Staggered Hands Push Ups

    Cool Down

  • Legs and Core SPEED SETS

    Episode 2

    Warm Up- 2.0 Crawling Exercises

    Iron Mikes
    Jack Knives
    Dynamic Squats
    High Knee Run

    Cool Down- 2.0 Front Lying Exercises

  • Level 2 Front Lying to Step Up

    Episode 3

    4 Single Stacks with 6 reps per exercise

    Short Kneeling Warm Up

    Stack 1 (starts 04:35)
    Y Cuff- Kickout- Short Kneeling- Stork Stance

    Stack 2 (starts 10:45)
    Twist and Reach- High Kick- Short Kneeling- Gate Swing

    Stack 3 (starts 17:15)
    Moose Antler- Side Kick- Short Kneeling- Cross Step


  • Push Pull SUPERSETS

    Episode 4

    Warm Up- High Knee March

    Contra Press with Hitch Hikers
    Negative Pull Up with Single Arm Reach
    Dynamic Push Up with T-Arm Crawl
    Let Me Ins with Y-Arm Crawl

    Cool Down- Hip Rolls

  • Legs and Core INTERVAL SETS

    Episode 5

    Warm Up

    Star Jumpers
    Hanging Ab Curl
    1-legged Box Squat

    Cool Down

  • Side Lying to Step Up Part 3

    Episode 6

    Warm Up- High Knee March

    Stack 3
    Arm Circles
    Clam Shells
    Out to In
    Vertical Twist
    Backward Step Up

    Cool Down- Rolling