Strength Training Program

Strength Training Program

13 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.

Strength Training Program
  • 12 Week Schedule

    174 KB

  • Ladder Workout 1: Chin Ups, Military Press, Bulgarian Split Squats

    Episode 1

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

    Warm Up: Stepping Lunge with Bloomers

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

    Cool Down: 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)

  • Ladder Workout 2: Let Me Ups, Push Ups, Pistol Squats

    Episode 3

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

    Warm Up: Tipsy Steps with Vertical Twist

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

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