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 2

    Episode 1

    Warm Up

    7.5 Minute Ladders:
    Wide and Close Grip Pull Ups
    Wide and Close Grip Military Presses
    Alternating Grip 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 Crawling to Hip Hinge

    Episode 3

    Long Kneeling Warm Up

    Stack 1 (starts 04:25)
    Hip Circles- Arm Circles- Long Kneeling- Deadlifts

    Stack 2 (10:15)
    Dirty Dogs- A Frames- Long Kneeling- RDL's

    Stack 3 (16:20)
    Pointers- Saxon Tilt- Long Kneeling- 1-legged Deadlifts

    Stack 4 (22:05)
    Straight Wide Leg- A Frames- Long Kneeling- 1-le...

  • 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

  • Back Lying to Lunging Part 1

    Episode 6

    Warm Up- High Knee March

    Stack 1
    Figure 4
    Contra Crawl
    S Reach
    Forward Lunge

    Cool Down- Rolling