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Program is geared specifically towards preparation for a 5 K + bench press contest
2-4 days/wk. heavy strength training
2-4 days/wk. running
2-4. days/wk. walking 30+ mins +30 lbs weight vest , used at to keep heart rate up
and added bonus of keeping me in backpacking shape
Notes:
Single leg work; we run one leg at a time
Maintaining calf strength/size due to previous injury is important in my program, any weakness can be programmed instead
Auxiliary sessions such as Mobility and Neural recharge are there to maintain athleticism and are done depending on energy levels
Snatch High Pull
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5x5 reps |
rest: 135s
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Deadlift - Squat style
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4x5 reps |
rest: 145s
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Barbell Front Squat
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3x10 reps |
rest: 120s
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Hanging Leg Raise
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1x20 reps |
rest: 90s
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Running
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1x0 reps |
rest: 40s
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Standing Calf Raises
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2x20 reps |
rest: 60s
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One Leg Floor Calf Raise
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3x12 reps |
rest: 90s
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Barbell Push Press
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5x1 reps |
rest: 145s
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Hammer Grip Pull Up
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2x6 reps |
rest: 120s
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Dip
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2x8 reps |
rest: 120s
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FFESS: Dumbell
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2x10 reps |
rest: 120s
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Leg Extensions
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3x12 reps |
rest: 90s
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Running
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1x0 reps |
rest: 45s
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Barbell Bench Press
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5x5 reps |
rest: 145s
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Barbell Hip Thrust
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4x1 reps |
rest: 120s
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Calf Raise - Smith Machine
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4x8 reps |
rest: 120s
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RFESS: Dumbbell
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3x8 reps |
rest: 120s
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Treadmill Running
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1x0 reps |
rest: 30s
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Band Dislocations
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2x12 reps |
rest: 30s
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Shin Box
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2x12 reps |
rest: 30s
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Deep Lunge
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2x8 reps |
rest: 30s
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Wall Squat
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2x12 reps |
rest: 30s
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One Leg Bodyweight Squat
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2x6 reps |
rest: 30s
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Back bridge
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2x6 reps |
rest: 30s
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Foam rolling
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1x0 reps |
rest: 15s
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Kettlebell One Arm Swing
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5x6 reps |
rest: 45s
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Dumbbell Jumping Squat
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5x6 reps |
rest: 45s
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Plyo Push-Up
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5x6 reps |
rest: 45s
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Walking
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1x0 reps |
rest: 30s
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