OLD Strength Training Program

OLD Strength Training Program

12 Seasons

Full Body Workouts
⏱ 30-45 min
📆 3 x per week, 12 weeks

How to do pulling exercises: https://www.marklauren.com/blog/category/tools/

Mix of Ladders, Interval Training, Circuit Training, Bodyweight Rehab, and Bodyweight Training 2.0 for all around preparedness.

OLD Strength Training Program
  • Strength Ladders (Chin Up/Military Press and BSS)

    Episode 1

    Equipment: Pull Up bar or door, resistance bands (optional), bench or chair, kettlebell or dumbbell (Backpack with weight)

    Warm Up: 2.0 Stepping Lunge with Bloomers

    Chin Up and Military Press (starts 20:05)
    Bulgarian Split Squat (27:00)

    Cool Down: 2.0 Side Lunge with Deep Squat (33:20)

  • Interval Workout 1: Dive Bombers, Iron Mikes, Pull Ups

    Episode 2

    Equipment: Pull Up bar or door, resistance bands (optional)

    Warm Up: Deadlifts with Starfish Twist

    Dive Bomber Intervals (starts 10:25)
    Iron Mike Intervals (16:40)
    Pull Up Intervals (21:55)

    Cool Down: 1-Legged Deadlifts with Hip Drops (27:00)

  • Strength Ladders (Let Me Up/Push Up and 1-legged Squat)

    Episode 3

    Equipment: bench or chair, table or barbell hip width, or suspension straps, light dumbbells (optional)

    Warm Up: 2.0 Tipsy Steps with Vertical Twist

    Let Me Up and Push Up (14:45)
    Pistol Squat (21:35)

    Cool Down: 2.0 Straight Lunges with Kneeling Switch (25:00)