Strength and Conditioning Program

Strength and conditioning program

The following program is a 4 to 6 week basic strength and conditioning program.

Session 1 and 2 should have 48 hours of recovery time between and session 3 and 4 can be completed on consecutive days.

The first 2 sessions require equipment and are mainly designed to improve basic strength.Session 3 and 4 are muscular endurance and metabolic conditioning type work outs. If you don`t have access to a gym, repeat session 3 and 4 later in the same weak.

The progression column signifies the primary mode of how the set will progress from week to week. So for example, the amount of weight lifted will increase every week, the number of reps will increase from say 6 in week 1 to 10 in week 4, or the number of sets will increase each week.

So keep a log book of each session so that you know how to progress accordingly each week.


Weights Sessions:

Session 1
Warm Up Lizard,Couch, Bound Progression
Pre-set 3x (6 air squats+Shoulder Rotater set+10 elastic t-pull) Same each week
A) Squats (Back) Warm up 6,4,2 (increase to working weight) Same each week
Main 6×4 heavy (2min rest) Increase weight each week
B) 6x (6 pull ups+20 Push Ups/10 body weight dips) Increase reps each week
C) Hang Power Clean (technique) Increase weight each week
Main 8×2
D) 4x (6 supine slam+4 walking plank) add 1 set each week


Session 2
Warm Up Pigeon,ham,bound,dragon Same each week
Pre 3x(10 pvc good morning+6 yoga push up) Same each week
A Bench Press warm up 6,4,2 (increase to working weight) Same each week
main 6×3 heavy (2min rest) Increase weight each week
B Deadlift warm up 6,4,2 (increase to working weight)
main 6×2 heavy Increase weight each week
C Kettlebell swings 8×8 (to above head) increase weight Increase weight each week
D Hanging Leg raises 4×10 add 1 set each week

Body Weight Sessions:

Session 3
Warm up Lizard,Bouch, Bound
PRE 3x(6 air squats+Shoulder Rss+10sec towel static t-pull)
A 6x(5squat jumps+5 air air squats+5 box jumps)
B 6×20 push ups (ladies if needed)
C 8x40m hill sprints 1min rest
D 4x (4walking plank+ 6tuck jumps)


Session 4
Warm Up Pigeon,ham,bound,dragon
Pre 3x(Towel goodmorning+6 yoga push up)
A 6x 8 plyo push ups (clap)
B 6×20 walking lunge
C 8×30 mountain climbers
D 4×15 hitch hikers

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