FULL MARCH 2019 TRAINING PROGRAM

MARCH 2019 TRAINING PROGRAM

DAY 1 FOCUS: High Tension strength, Bar speed in all of the lifts building control, and aggressive fat loss

• Primary Option 1:
• Start: Bench, cluster or Block Bench to get past the lockout sticking points, as well as getting trainees more comfortable with heavier weights. Banded or cable rows for back strength and building, OR Deadlifts

• Primary Option 2:
Block Bench to get past the lockout sticking points, as well as getting trainees more comfortable with heavier weights. Banded or cable rows for back strength and building, OR Deadlifts

• Secondary Option 1: Strength and muscle gain option
Landmine shoulder press to build the shoulders pain free, or Chaos Shoulder press to build shoulder strength, control, and injury proof them. High tension See Saw Pendlay Rows, these are brutal and require a lot of pulling power and core bracing, Thigh Tap Push up for core building, shoulder health, and chest repetition.

 
Secondary Option 2: Conditioning and fat loss option
Full body burn, The harder the client goes, the more efficient it is.
 
Core Finish 1:
Paused Ab wheel...these are great, and terrible. TRX for the obliques.

 
Upper Body Finish 2:
Timed Biceps, Triceps, and Shoulders
 
DAY 2 FOCUS:

• Primary Option 1:
Squats, cluster or Lower percentages for the more burned out population. Side Plank Adductor raises to build up hip stability and control.

 
Primary Option 2:
Trapbar Deadlifts, heavier weights, and a 15 rep burnout. Side Plank Adductor raises to build up hip stability and control.

• Secondary Option 1: Gain that Ass ladies and gents
Hip Raise, lower repetitions and more weight, Lunges for single leg strength, and body control. Front rack the lunges for more core and back, side rack them (holding by sides) for moving more weight with the lower body
 
Secondary Option 2: Conditioning, and muscle gain
Glute ham raise for glutes and hamstrings, Stepups for single leg strength and core control (also metabolic effect), Heavy racked carry for the back, core, and fat burn.
 
Finish 1:
I love my life sled pushes. Decending weight pushes. More weight to less weight on the sled, distence increases every plate dropped.
 
Finish 2:
High repetition core burnout


DAY 3 FOCUS: Full Body

• Primary Option 1:
Deadlift and Push Press.
 
Primary Option 2:
Front Squat and Bench Press.
'
• Secondary Option 1: Fat burn if done fast Muscle time
if done slower and heavier.
Push Press, Row and squats.

 
Core Finish 1:
Choose a carry go 100m. Change the carry or make it more challenging.

• Upper Body Finish 2:
High rep to medium rep sets of floor press, wall curl, and band pull aparts
 

$30.00