6-week strength & conditioning regime

Back

Warm up:

  • Pull Ups 3 x 8 (Assisted if needed, add weight if body weight is too light)

Exercises

Form & Notes Set's & Rep's                                 Tempo Rest
A1:

Deadlifts

 

 

- Straight back throughout

- Chest & Head upright as much as possible

- Bar kept as close to body as possible

- Active intent on muscle groups at relevant parts of motion

5 x 6-8 1 second performing the action and 2-second relaxation phase 90's
A2:

Smith Machine Bent Over Row

- Slight bend in knees

- Over hand grip

- Pull with elbows

- Aim for bar to reach lower abdomen region

- Slight pause at peak contraction

5 x 10-12 1 second performing the action and 2-second relaxation phase 60's
A3:

Machine Row

- Pull with elbows

- Sat up straight with pad glued to chest

- Drop set into 75% of starting weight

- Use 10kg discs

- Triple drop set

5 x 10/10-F 1 second performing the action and 2-second relaxation phase 60's
A4:

Alternate Single Arm Lat Pull down

- Sitting with a straight back

- Elbows high throughout, movement from upper arm

5 x 8/8-F 1 second performing the action and 4-second relaxation phase 45's
A5:

Standing Stiff Arm Pull Down

- Bent of very at a 45-degree angle with a straight back

- Push body down at stretch point

5 x 20 1 second performing the action and 2-second relaxation phase 30’s
  • Negative leg raises from floor, bosu board weighted twists, weighted floor crunches (30 reps of each B2B then a 45’s rest, repeat 5 times)

Shoulders

Warm up:

  • Shoulder cuff rotations + Dumb Bell shoulder press into side lateral raise & bent over reverse rear shoulder fly.
Exercises  Form & Notes Set's & Rep's                                 Tempo Rest
B1:

Standing Over Head BB Press

- Stood with a straight back

- Brought down to chest height in lowering phase

- Increase weight if 8-10 reps become easy

- Drop set into 75% of starting weight until failure

- Split stance if needed

5 x 8-10/6-F

 

1 second performing the action and 2-second relaxation phase 90's
B2:

Cable Up Right Row into Bar Bell Row

- Stood up straight

- Elbow high and driving the movement

- Super set into standing BB Row

 

5 x 10-12/10-F 1 second performing the action and 3-second relaxation phase 60’s
B3:

Cable Reverse Fly’s into Rope Pull

- Split stance if needed for balance

- Lead with elbows high

- Wide to medium grip

- Drop set into rope pull

5 x 15/10 1 second performing the action and 2-second relaxation phase 45's
B4:

Smith Machine Shoulder Press

- Body glued to back rest

- Triple drop set

 

3 x 10/10/F 1 second performing the action and 2-second relaxation phase 45's
B5:

Side Raises (Surf the rack)

 

 

- Standing side raises into stretch room from heaviest weight to 1’s starting at a 10 rep range

 

3 x 10-N/A 1 second performing the action and 2-second relaxation phase 45's
  • Negative leg raises from floor, bosu board weighted twists, weighted floor crunches (30 reps of each B2B then a 45’s rest, repeat 5 times)

Legs

Warm up:

  • Barbell squats x 3-4 sets until weight is gauged for working sets and body is warm and ready
Exercises  Form & Notes Set's & Rep's                                 Tempo Rest
C1:

Front Squats

- Feet planted and pointed forward throughout exercise

- Straight back throughout

- Elbows pointed as high as possible

- Chest up

5 x /15/12/10/8/6 1 second performing the action and 2-second relaxation phase 90's
C2:

Walking Lunges (Use Dumbbells when alone & Bar when in 1-1 session)

- Back straight throughout

- Wide and long strides

- Planting foot and then lowering body vertically

5 x Length & back N/A 60's
C3:

Smith Machine Squats

- Close foot placement

- Drop into 75% of starting weight & then into 50% of starting weight

5 x 10/20/Failure 1 second performing the action and 2-second relaxation phase 60's
C4:

Body Weight Ham Curls

- Slowest possible negatives

- Knee in line end of seat

- Performed on lat pull down seat

 5 x 10-F 1 second performing the action and 4-second relaxation phase 45's
C5:

Smith Machine Calf Raises

- Always a slight bend in the knee

- Increase weight as rep range decreases

-  Use step

3 x 10/F x 5 1 second performing the action and 2-second relaxation phase 45’s
  • Negative leg raises from floor, bosu board weighted twists, weighted floor crunches (30 reps of each B2B then a 45’s rest, repeat 5 times)

Chest

Warm up:

- Shoulder cuff rotations + Dumb Bell shoulder press into side lateral raise & bent over reverse rear shoulder fly.

Exercises Form & Notes Set's & Rep's                                 Tempo Rest
D1:

Flat Dumb Bell Press

- Slight elevation in rib cage to active chest region 4 x 6-8 1 second performing the action and 2-second relaxation phase 90's
D2:

Incline Smith Machine Press

- 45-degree bench

- Drop set

 

4 x 10/F 1 second performing the action and 2-second relaxation phase 60's
D3:

Cable Fly’s

- High positioning

- Drop set into 50% of starting weight

4 x 15/F 1 second performing the action and 4-second relaxation phase 60's
D4:

Machine Press

 - Surf the stack

- Start at a weight for 10 then failure on every other drop

3 x 10-N/A 1 second performing the action and 2-second relaxation phase 60’s
D5:

Pec Dec

- 3 second negatives x 10 into 10 normal reps

 

 

3 x 10/10 1 second performing the action and 2-second relaxation phase 60’s
D6:

Press Ups

- From toes, when failure hits drop to knees to burn out

 

3 x failure 1 second performing the action and 2-second relaxation phase 60’s

 

  • Negative leg raises from floor, bosu board weighted twists, weighted floor crunches (30 reps of each B2B then a 45’s rest, repeat 5 times)

Arms

Warm up:

- Shoulder cuff rotations + Dumb Bell shoulder press into side lateral raise & bent over reverse rear shoulder fly.

Exercises  Form & Notes Set's & Rep's                                 Tempo Rest
E1:

Dips

 - Start from body weight, as weight increases reps decrease 5 x 15/10/8/8/8 1 second performing the action and 2-second relaxation phase 90's
E2:

Standing Ez Bar Curls

- Feet planted and pointed forward throughout exercise

- Straight back throughout

- Upper arms pinned

- Drop asset into 50% of weight

 

5 x 10/F 1 second performing the action and 2-second relaxation phase 60's
E3:

Tricep V-Bar Push Down

- 3 second negatives for 10 then normal reps to failure 3 x 10/F 1 second performing the action and 2-second relaxation phase 45's
E4:

Dumb Bell Hammer Curls

- Alternate hammer curls 3 x 10 each arm 1 second performing the action and 2-second relaxation phase 45's
E5:

Dumb Bell Skull Crushers

 

- Upper arm vertical and pinned

- DB’s lowered to head region

3 x 10-F 1 second performing the action and 2-second relaxation phase 45’s
E6:

Cable Straight Bar Curls

- Stood up straight

- Upper arm pinned to side

3 x 20 1 second performing the action and 2-second relaxation phase 20’s
  • Negative leg raises from floor, bosu board weighted twists, weighted floor crunches (30 reps of each B2B then a 45’s rest, repeat 5 times)

Circuit’s

Warm up:

- Rower 5 mins

Exercises Time Rest
C1:

 

- Pull Ups

- Single Arm Corner Press

- Suicides

- 45 seconds on each station with 15 seconds switching in-between

- 3 times then rest

60’s after 3 rounds

 

 

C2:

 

- TRX Rows

- Squat into Press

- Battle Ropes

- 45 seconds on each station with 15 seconds switching in-between

- 3 times then rest

60’s after 3 rounds

 

C3:

 

- Clean & Press

- Jumping Lunges

- Ball Slams

- 45 seconds on each station with 15 seconds switching in-between

- 3 times then rest

60’s after 3 rounds

 

C4:

- Dips

- Kettle Bell Swing

- Hand Ladders

- 45 seconds on each station with 15 seconds switching in-between

- 3 times then rest

60’s after 3 rounds

 

About the Author

Post a Comment

Please wait...