Strength & Conditioning 1.0

The thing that separates the good from the great is an effective strength and conditioning program that not only emphasizes your strengths, but also improves your weaknesses. Here is a program that’ll put you in a position to dominate in your respective sport.

Day 1:

Strength Conditioning (5 rounds)
Squats: 3 x 5 reps 5 Power Cleans
Press: 3 x 5 reps 10 Box Jump-Overs, 20”
10 Ball Slams
30 sec L-Sit Hold

Day 2:

Strength Conditioning – 5 rounds x 15 sec. work/45 sec. rest of the following:
Sumo Deadlift: 5 x 5 reps Kettlebell Russian Swings
Strict Pull-Ups
Ball Slams
Handstand Push-Ups

Day 3:

Endurance
Sprint Tabata – 8 x 20 sec work (10 sec rest)

Day 4:

Strength Conditioning (5 rounds)
Barbell Step-Ups: 3 sets x 12 reps (6 per leg) onto 20″ box 10 Barbell Lunges at 40% of Back Squat Max
Bench Press: 3 sets x 5 reps 2 Broad Jumps
25-yard Sprint

60 seconds rest between rounds.

Day 5:

Strength Conditioning (For Time)
Power Cleans: 5 x 3 reps 60 Burpees
50 GHD (Glute-Ham Developer) Sit-Ups
40 Dumbbell Thrusters
30 Lunges, 45 lbs. Plate Overhead
20 Handstand Push-Ups
10 Power Clean & Jerks

Day 6:

Endurance
5 x 200m (rest as needed)

Adjust loads according to your ability; if too heavy, lighten the load. If too light, increase load.

Core must be engaged during every exercise to further help with controlling one’s movement

  • John Porter Jr.
    John Porter Jr.

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