This program is aimed at improving total body strength and strength endurance, all built into a 3-Day/wk lifting schedule.
Over the course of 24 total sessions, we will complete one major strength cycle, with pre- and post-assessment of all the relevant training markers listed below.
In each of these 24 sessions, the major emphasis will be on the development of raw strength through both a compound Barbell movement (one of the 3 Powerlifts), and a supersetted accessory strength movement (Pull-Ups, DB OH Pressing, Single Leg Squatting, Etc). Secondly, we will combine two accessory movements into a superset designed to specifically engender hypertrophy and/or muscular endurance. Lastly, we will cap each workout with one of 3 distinct "FInisher" elements: a "Core Cash-Out," some "Arm Farm," or a short "Pillar" workout.
- 24 Total Training Sessions:
- 8 Weeks | 3 Sessions Scheduled Per Week
- Each Workout is designed to take approximately 40-45 minutes
Each training session contains a brief guided warm up, max strength development (powerlifts), supplemental strength work, hypertrophy training, and some sort of "Finisher" element, be it core work, arm work, or a bodyweight metcon "Pillar" workout.
Grades 9 – 12 – Students who already have a complete fundamental fitness education, including barbell movement and baseline max assessment, and wish to continue the pursuit of Strength and Hypertrophy.
Intro to Fitness 1 & 2
Intro to Strength Training 1 & 2
Suggested only for students who have had a full education of both movement and strength training. Athletes should already have recent, relevant working “maxes” of Squat, Bench, and Deadlift, and should not be completely “un-trained” (no workouts in previous 2+ months).
- PVC Pipe
- Barbells, Bumper Plates & Rack
- Dumbbells & Benches
- Pull-Up Bar/TRX/Rings
- Jump Ropes
Nice to Have:
- Foam Roller/ Lax Ball
- Cardio Machines
- Continual Tracking and 1RM Re-Assessment of…
- Squat Working Max
- Press Working Max
- Deadlift Working Max
Accessory Strength/Strength Endurance
- Pull Up (Strength)
- Push/Squat (Strength Capacity)
- Plank Hold ((Stability/Stamina)