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
  • Pistol Squat Ladder with Runner 1

    Episode 1

    Equipment: Chair or bench, light weight (optional)

    Warm Up: Cross Steps with Side Kicks

    Pistol Squat Ladder (12:00)
    Running Complex 1 (17:10)
    Dive Bombers
    Hitch Hikers
    Scorpion Kicks

    Cool Down: Straddle Steps with Table Tops (29:20)

  • Full Body Ladders with Swimmer 2

    Episode 2

    Equipment: sturdy desk or suspension straps, chair, dumbbell and bench pullovers (optional)

    Side Lying Isolated Floor Exercises
    Push Up and Let Me Up Ladder (starts 12:35)
    Bulgarian Split Squat Ladder (19:00)
    Swimming Complex 2 (28:55):
    - Prone S Reach
    - Scorpion Kick
    - Dumbbell Pullover

    If it'...

  • TUESDAY: Strength and Stamina

    Episode 3

    Warm Up (starts 1:47)

    Upper Body Ladder (starts 11:55)
    Let Me Ups and Push Ups

    Lower Body Circuit (starts 15:40)
    Streamline RDL's
    Back Lunge with Twist
    T Arm Squat

    Cool Down