Free personalized workout plan

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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Barbell Squat demonstrationPlay Barbell Squat demonstration
5 sets, 3 - 6 reps, (rest 180s)
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Split Jerk
5 sets, 3 - 6 reps, (rest 180s)
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Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
5 sets, 3 - 6 reps, (rest 180s)
Paused Dumbbell Deadlift
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Knee Tuck Jump
5 sets, 3 - 5 reps, (rest 180s)
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Power Clean demonstrationPlay Power Clean demonstration
5 sets, 3, 3, 3, 1, 1 reps, (rest 180s)
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Goblet Squat demonstrationPlay Goblet Squat demonstration
5 sets, 3 - 6 reps, (rest 180s)
Paused Goblet Squat
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 3 - 6 reps, (rest 180s)
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Mountain Climber demonstrationPlay Mountain Climber demonstration
5 sets, 10 reps, (rest 60s)
-Sprints
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 180s)
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High Pull
5 sets, 3 - 6 reps, (rest 180s)
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Weighted Pullup
5 sets, 3 - 6 reps, (rest 180s)
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Counter Movement Jump demonstrationPlay Counter Movement Jump demonstration
5 sets, 3 - 5 reps, (rest 180s)
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Snatch demonstrationPlay Snatch demonstration
15 - 5 sets, 3, 3, 3, 1, 1 reps, (rest 180s)
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Barbell Jump Squat
5 sets, 3 - 6 reps, (rest 180s)
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Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
5 sets, 3 - 5 reps, (rest 180s)
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Power Skips demonstrationPlay Power Skips demonstration
5 sets, 20s, (rest 180s)
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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
5 sets, 3 - 6 reps, (rest 180s)
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Snatch Grip Romanian Deadlift
5 sets, 3 - 6 reps, (rest 180s)
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Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
5 sets, 3 - 6 reps, (rest 180s)
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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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