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Strength & Conditioning Program

By Chris Stone

Experience
Advanced (3+ years)
Time
83 minutes/day | 5 days/week | 3 weeks
Good for
Athletic Performance, Powerbuilding
Equipment
Barbell, Bodyweight, Dumbbell, Medicine Ball, Weight Plate
Statistics
Average Cardio Intensity
50%
Average Exertion
80%
Description

An advanced 3-week program that can be cycled for improving athletic performance 5 sessions per week... Program should be used to compliment sport specific training. 

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Day 1

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
5 sets, 3 - 6 reps, (rest 180s)
Show Alternative Exercises
Split Jerk▶
2. Split Jerk
5 sets, 3 - 6 reps, (rest 180s)
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
3. Dumbbell Deadlift
5 sets, 3 - 6 reps, (rest 180s)
Paused Dumbbell Deadlift
Show Alternative Exercises
Knee Tuck Jump▶
4. Knee Tuck Jump
5 sets, 3 - 5 reps, (rest 180s)
Show Alternative Exercises

Day 2

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Power Clean demonstrationPlay Power Clean demonstration
1. Power Clean
5 sets, 3, 3, 3, 1, 1 reps, (rest 180s)
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Goblet Squat demonstrationPlay Goblet Squat demonstration
2. Goblet Squat
5 sets, 3 - 6 reps, (rest 180s)
Paused Goblet Squat
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3. Barbell Bench Press
5 sets, 3 - 6 reps, (rest 180s)
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Mountain Climber demonstrationPlay Mountain Climber demonstration
4. Mountain Climber
5 sets, 10 reps, (rest 60s)
-Sprints
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Day 3

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
5 sets, 5 reps, (rest 180s)
Show Alternative Exercises
High Pull▶
2. High Pull
5 sets, 3 - 6 reps, (rest 180s)
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Weighted Pullup▶
3. Weighted Pullup
5 sets, 3 - 6 reps, (rest 180s)
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Counter Movement Jump demonstrationPlay Counter Movement Jump demonstration
4. Counter Movement Jump
5 sets, 3 - 5 reps, (rest 180s)
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Day 4

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Snatch demonstrationPlay Snatch demonstration
1. Snatch
15 - 5 sets, 3, 3, 3, 1, 1 reps, (rest 180s)
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Barbell Jump Squat▶
2. Barbell Jump Squat
5 sets, 3 - 6 reps, (rest 180s)
Show Alternative Exercises
Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
3. Plyometric Push Up
5 sets, 3 - 5 reps, (rest 180s)
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Power Skips demonstrationPlay Power Skips demonstration
4. Power Skips
5 sets, 20s, (rest 180s)
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Day 5

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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
1. Barbell Push Press
5 sets, 3 - 6 reps, (rest 180s)
Show Alternative Exercises
Snatch Grip Romanian Deadlift▶
2. Snatch Grip Romanian Deadlift
5 sets, 3 - 6 reps, (rest 180s)
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Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
3. Barbell Overhead Squat
5 sets, 3 - 6 reps, (rest 180s)
Show Alternative Exercises
Box Jumps▶
4. Box Jumps
5 sets, 3 - 5 reps, (rest 180s)
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Date Created: 11/29/2018, UTC


Last Updated: 9/12/2020, UTC

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