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Training for Life.

1) The Conjugate Method…………………………………………..42) Volume Prescriptions…………………………………………..113) Program Template………………………………………………..124) Program Guidelines……………………………………………...135) Program Notes……………………………………………………...146) Ideal Training Split………………………………………………..157) Private Facebook Group……………………………………...168) 6-Phase Dynamic Warm-ups……………………………...179) Cooldowns…………………………………………………………….18

10) 12-Week Training Plan………………………………………...1911) Conclusion……………………………………………………………..100

Training for Life.

● Means “joined together”● Training several motor abilities

within the same week● Programming is sequential to

create favorable conditions for strong training effects without overtraining

● Structured, but constantly varied● Emphasis on limitations

Training for Life.

● Refers to strength of the whole muscular system

● Foundation of any general fitness program

● Can be developed using GPP measures such as sledwork

● If neglected the clients progress can be impeded and/or significant deficiencies may exist

● Base of Conjugate Training

Training for Life.

● Improving the aerobic abilities of fast-twitch fibers means high power output can be maintained longer

● Excellent for general population athletes

● Manage stress levels● Bridge gap between demanding

training ● Recovery via decreasing resting HR

Training for Life.

● Brings forth the greatest strength gains

● Maximal number of motor units is

activated

● Incredibly safe when used correctly

● Creates a synergy between Dynamic

Effort Method

● Low volume, but highest intensity

Training for Life.

● Less emphasis on loading & more emphasis on efficiency then bar speed

● Balances out training modalities to prevent overtraining

● Utilizes Type 2 fibers● Recruits high-threshold motor units● Improve motor patterns● Dynamic Effort Lower● Dynamic Effort Upper

Training for Life.

● Utilizes Fast twitch muscle-fiber -

higher threshold motor units

● As you age type 2 fibers deteriorate

● Applicable to other aspects of health

and performance

● Done on Dynamic Effort Days using

jump variations

Training for Life.

● Stimulate hypertrophy - body composition

● Low intensity/high volume● Sarcoplasmic adaptations● Ability for muscle to generate

force● Decrease risk of injury● Base building - general strength● Done on all ME/DE days

Training for Life.

Training for Life.

● Day 1: Max Effort Lower● Day 2: Strongman Endurance ● Day 3: Max Effort Upper● Day 4: Cardiac Output Method● Day 5: Dynamic Effort Lower● Day 6: Dynamic Effort Upper● Day 7: Active Recovery or OFF

Training for Life.

● 1 Rep Maxes - Build over the course of 8-10 sets. Use a rep scheme of 5-4-3-2-1 then 3-4 singles ABOVE 90%

● Rep-schemes: All work includes WORK sets - do not count your warm-up sets that led to your work weight for both assistance work and dynamic effort work.

● Accommodating Resistance: There will be options for use if available.

● Specialty Bars: There will be options for use if available.● Recovery between sessions: There should be a minimum of 72-

lower sessions and upper sessions must to be separated by 72 hours.

Training for Life.

● Week 11 is a “deload week” and week 12 is a “testing week”● Weeks 10 & 11 the barbell volume will be lower, but the

special exercise work will still be high● Weeks 10 and 11 we’ll be running a 2-week dynamic effort

wave for the lower and upper-body● Weeks 10, 11 there will be two “recovery” sessions and NO

strongman work● Week 12 there will be three testing sessions and 4 off days● Week 12 the ideal split would be 96 hours between session

1 and 3 and at least 48 hours between session 1 and 2.● How to set-up bands here.

Training for Life.

● Day 1 - Monday - ME Lower● Day 2 - Tuesday - Strongman Conditioning● Day 3 - Wednesday - ME Upper● Day 4 - Thursday - Recovery● Day 5 - Friday - DE Lower● Day 6 - Saturday - DE Upper● Day 7 - Sunday - Recovery

Training for Life.

Have questions or would you like your lifts critiqued? Please join our private Conjugate S&C Facebook group here.

Training for Life.

Lower #1 (Squat Emphasis)

Lower #2(Lower Hinge Emphasis)

Upper #1(Upper Pull Emphasis)

Upper #2(Upper Push Emphasis)

Conditioning

1) Oscillatory Foam Roll Adductors: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.

1) Oscillatory Foam Roll Hamstrings: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.

1) Oscillatory Foam Roll Lats: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.

1) Oscillatory Foam Roll Pecs: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.

1) Oscillatory Foam Roll Hip Flexors: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.

2) Quadruped Rockback Adductor Stretch x 60s each side

2) Active Straight Leg Raises x 45s each

2) Hip-Hinge Lat Stretch x 60s each.

2) Half-Kneeling Biphasic Pec stretch x 60s each.

2) Half-Kneeling Biphasic Hip Flexor Stretch x 60s each.

3) Bird Dogs: 3 x 5 ea. 3) Bird Dogs: 3 x 5 ea. 3) Side Lying Thoracic Spine Rotations: 3 x 5 ea.

3) Thoracic Rotations: 3 x 5 ea.

3) Bird Dogs: 3 x 5 ea.

4) Banded Glute Bridge: 3 x 5 4) Single Leg Glute Bridge: 3 x 5 ea. No rest.

4) Rusin Triset: 2-3 x 10 ea. 4) Rusin Triset: 2-3 x 10 ea.

4) Supine Banded Hip Flexion: 3 x 5 ea.

5) Tempo Goblet Squat: 3 x 3-5 @3111

5) Tempo KB RDL: 3 x 3-5 @3111. Rest 20s.

5) Banded Push-ups: 3 x 5. Rest 20s.

5) Banded Push-ups: 3 x 5. Rest 20s.

5) Lateral Lunges: 3 x 5 ea.

6a) Twitchy Jumping Jack: 4 x 5. No rest6b) Seated Dynamic Jumps Vertical: 4 x 1. Rest 30s.

6a) Twitchy Lateral Skip: 4 x 6.6b) Kneeling Jumps + Vertical: 4 x 1. Rest 30s.

6a) Skip Jacks: 3 x 5. No rest. 6b) Medball Chest Presses: 3 x 3. Rest 30s.

6a) Skip Jacks: 3 x 5. No rest. 6b) Medball Chest Presses: 3 x 3. Rest 30s.

6a) Twitchy A-Skips: 3 x 6. No rest. 6b) Seated Dynamic Vertical: 3 x 1. Rest 30s.

Training for Life.

● Global Foam Rolling: 6-12 inches of relative motion rolling proximal to distal. This is done on the same musculature you foam rolled in your warm-up but now the execution is different to expedite recovery.

● Biphasic stretching: Same as done in your warm-up.

● Parasympathetic Breathing Drills: 3 Minutes.

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Wide Stance Box Squat 1RM 2:00 - 3:00 *Use a parallel box of 15-16”*Build over the course 8-10 sets.

2) BB Glute Hip Thrusts 5 x 6-8 90s *Toes straight forward*Use a moderate weight across all sets*Contract glutes for a 1 count at top of each rep

3) Front Rack BB Split Squats - Front Foot Elevated

4 x 6-8 ea. 90s *Elevate front foot on a 45# plate*Use chains if possible

4) RKC Plank 5 x 15s. 40s *Contract abs as hard as possible

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Sled push Sprint 10 x 60 yards. 2:00 - 3:00 *Or Bike Sprints x 20 seconds if no sled available

2) Farmer Carry 6 x 60 yards. 90s - 2:00 *Heaviest DBs or KBs

3) Banded Leg Curls 2 x 75 ea. No rest

4) Parasympathetic Breathing

5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Floor Press 1RM 2:00 *Use your bench press grip*Build over the course of 8-10 sets

2a) DB Bench Press 5 x 6-8 90s *pronated grip

2b) T-Bar Rows - neutral grip

4 x 10-12 60s *Or a horizontal row variation

3a) Rollback Triceps Extensions

4 x 8-10 No rest

3b) Close Grip Chin-ups 4 x 6-10 90s

4) L-Sit Hold Accumulate 1:00 As needed

Training for Life.

Movement Rep Scheme Heart-Rate Work Weight or Max load achieved

Training Notes

1) Run 10 Minutes 130-150 *All done non-stop at a conversational pace

2) Row 10 Minutes 130-150 *After 10 minutes is done proceed to 2 and then 3

3) Bike 10 Minutes 130-150

4) Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Wide Stance Box Squat - parallel box (same as Day 1)

8 x 3 @50% + 25% of Chain weight - or 60% with no chains

Every 60s *Use 1RM Back Squat for percentage

2) Seated Dynamic Vertical Jumps

8 x 3 Every 45s

3) Dimel Deadlifts 3 x 30 60s 30-40% of Deadlift 1RM

4) Goblet Squats 40-30-20-10 Done for time *Done as fast as possible with a challenging DB or KB

5) Banded Pull-Throughs 4 x 25 60s *Sumo stance

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Speed Bench Press 9 x 3 @40% + 25% of Band Tension

Every 45s *Sets 1,2,3: Close Grip*Sets 4,5,6: Medium Grip*Sets 7,8,9: 1” Wider

2) Close Grip Bench Press 8RM 2:00 *use chains if possible

3a) V-Handle Lat pulldowns

4 x 12-15 No rest

3b) Banded Pushdowns 4 x 15-20 60s *Use a heavy band

4) DB Shrugs - neutral grip 4 x 15 60s 1 count squeeze at the top of each rep

Training for Life.

Movement Rep Scheme Heart-rate Work Weight or Max load achieved

Training Notes

“Easy” cyclical work 20-30 minutes 120-130 Row, jog, light sledpull, bike, swim

Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Sumo Rack Deadlift 1RM 2:00 - 3:00 *Right below knee - use heavy chains if possible*Build over the course of 8-10 sets

2) Glute Ham Raises 5 x 8-10 90s *Use an inverse curl if available OR RDLs if no GHR

3) DB Bulgarian Split Squats

4 x 8 ea. 60s

4) RKC Plank 5 x 20s. 40s

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Sled push Sprint 10 x 60 yards. 2:00 - 3:00 *Or Bike Sprints x 20 seconds if no sled available

2) Front Rack KB Carry 6 x 30 yards. 90s - 2:00 *Moderate KBs

3) Banded Leg Curls 2 x 75 ea. No rest

4) Parasympathetic Breathing

5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Bench Press against bands

1RM 2:00 *Bench Press grip*Use chains if no access to bands

2) Single Arm DB Push Press - Neutral Grip

5 x 6-8 ea. 60s

3) T-Bar Rows - neutral grip

4 x 10 60s *Or horizontal row variation

4a) Rollback Triceps Extensions

4 x 10-12 No rest

4b) Close Grip Chin-ups 4 x 6-8 90s

Training for Life.

Movement Rep Scheme Heart-Rate Work Weight or Max load achieved

Training Notes

1) Light Sledpull - straps attached to weight belt

10 Minutes 130-150 *All done non-stop at a conversational pace

2) Row 10 Minutes 130-150 *After 10 minutes is done proceed to #2 and then #3

3) Bike 10 Minutes 130-150

4) Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Wide Stance Box Squat- parallel box

8 x 3 @55% + 25% of Chain weight - or 65% with no chains

Every 60s *Use 1RM Back Squat for percentage

2) Seated Dynamic Vertical Jumps

8 x 5 Every 45s

3) Single Leg DB RDLs w. support

5 x 6-8 ea. 60s

4) Goblet Squats 40-30-20-10 AFAP *Beat time from last week

5) Bodyweight Glute Hip Thrusts

4 x 25 60s *Toes straight forward

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Speed Bench Press 9 x 3 @45% + 25% of Band Tension

Every 45s *Sets 1,2,3: Close Grip*Sets 4,5,6: Medium Grip*Sets 7,8,9: 1” Wider

2) Neutral Grip DB Floor Press

4 x 8-10 90s

3a) V-Handle Lat pulldowns

4 x 12 No rest

3b) Banded Pushdowns 4 x 15 60s *Use a heavy band

4) DB Shrugs - neutral grip 4 x 15 60s 1 ct. Hold at top of each rep

Training for Life.

Movement Rep Scheme Heart-rate Work Weight or Max load achieved

Training Notes

“Easy” cyclical work 20-30 minutes 120-130 Row, jog, light sledpull, bike, swim

Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Front Squat Cluster Sets

2.2.2 (15s) 3:00 *Rest 15s between cluster reps (2) then 3:00. Build to submaximal set of 2.2.2

2) Romanian Deadlifts 5 x 6-8 90s

3) DB Reverse Lunges 3 x 10 ea. 60s

4) 1-Arm DB Rows 3 x 10 ea. 60s *use fatgripz if possible

5) Banded Alphabets 3 sets 60s *1 set = both sides

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1a) Asymmetrical KB Carry

6 x 30 seconds 30s *Go from 1a, 1b, 1c for 6 rounds.

1b) Double KB OverheadCarry

6 x 30 seconds 30s

1c) Sledpush - moderate weight

6 x 30 seconds 2:30 Heart-rate should come down to 120 during rest

2) Double Leg Banded Leg Curls

2 x 50 60s

3) Parasympathetic Breathing

5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Band Resisted Weighted Pull-ups - neutral grip

Accumulate 25 reps

90s-2:00 *Shoulder width grip. Perform with BW if no access to bands.

2) Barbell Floor Press - close grip

6RM 2:00 *Build to a 6RM

3a) Incline Chest Supported DB Rows

4 x 12-15 30s

3b) Tate Presses 4 x 12-15 30s

4a) Barbell Curls 21s 3 x 21 No rest *7 Reps at 1/4 ROM + 7 Reps at 1/2 ROM + 7 Reps at full ROM

4b) DB Lateral Raises 3 x 21 60s *Light Dumbbells

Training for Life.

Movement Rep Scheme Heart-Rate Work Weight or Max load achieved

Training Notes

1) Light Sledpull - straps attached to weight belt

1 Mile 130-150 *All done non-stop at a conversational pace

2) Row 12 Minutes 130-150 *After 12 minutes is done proceed to 2 and then 3

3) Bike 12 Minutes 130-150

4) Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Wide Stance Box Squat- parallel box

8 x 3 @60% + 25% of Chain weight - or 60% with no chains

Every 60s *Use 1RM Back Squat for percentage

2) Standing Box Jumps 8 x 5 Every 60s *Challenging height

3) Glute Ham Raises 4 x 6-10 90s *Use an inverse curl if possible

4) Sledpull Backpedal 6 x 40 yards 60s *Attach sled straps to weight-belt*Sub Walking DB Lunges - 3 x 20

5) BW Glute Bridges 100 Reps As needed

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Speed Bench Press 8 x 3 @50% + 25% of Band Tension

Every 45s *All sets use your Bench Grip

2a) Incline DB Bench Press - Pronated grip

4 x 12-15 No rest

2b) Seated V-Handle Rows

4 x 12-15 60s

3a) DB Pull-overs 3 x 10 No rest

3b) DB Hammer Curls 3 x 10 60s

4) Hollow Hold Accumulate 60s-120s

As needed

Training for Life.

Movement Rep Scheme Heart-rate Work Weight or Max load achieved

Training Notes

“Easy” cyclical work 20-30 minutes 120-130 Row, jog, light sledpull, bike, swim

Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Trap Bar Deadlift Build to a heavy 3

2:00 - 3:00 *Reset on each rep - not touch n go*Perform conventional deadlift against a band if no access to trap bar

2) Barbell Front Rack Reverse Lunges

Build to a heavy 5 on each leg

90s - 2:00

3) Dimel Deadlifts 3 x 30 60s *30-40% of 1RM Deadlift

4) 1-Arm KB Rows w. rotation

4 x 10 ea. 60s

5) Banded Alphabets 3 sets 60s *1 set = both sides

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1a) Asymmetrical KB Carry

6 x 30 seconds 30s *Go from 1a, 1b, 1c for 6 rounds.

1b) Double KB OverheadCarry

6 x 30 seconds 30s

1c) Sledpush - moderate weight

6 x 30 seconds 2:00 Heart-rate should come down to 120 during rest

2) Double Leg Banded Leg Curls

2 x 50 60s

3) Parasympathetic Breathing

5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Push Press 1RM 2:00

2) Wide Grip Pull-ups 5 x 5 90s *5 challenging sets, but not maximal*Take Chest to bar if possible

3) Rollback Triceps Extensions

6 x 10 60s

4) KB Windmills 4 x 8 ea. 60s *Light

5) Banded Pull-apart 3 x 75 60s *supinated grip for all sets

Training for Life.

Movement Rep Scheme Heart-Rate Work Weight or Max load achieved

Training Notes

1) Light Sledpull - straps attached to weight belt

15 Minutes 130-150 *Alternate between forward, backward, laterally every 400 meters.

2) Row or bike or fast walk

15 Minutes 130-150 *your choice today

3) Global Foam Rolling 5 Minutes

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) 1 count pause Front Squat

6 x 3 @75% of 1RM

Every 90s *Use a Safety Squat Bar*If possible use bands and use 50% of 1RM Back Squat

2) Conventional deadlift against a band

8 x 1 @50% Every 30s *Of 1RM Deadlift + 25-30% band tension

3) Band Assisted Squat Jumps

6 x 5 Every 60s

4) BB Glute Hip Thrusts 5 x 10, 1 x 20 60 - 90s *Toes straight forward - 1 x 20 = drop set

5) 1 ¼ DB Split Squats 3 x 8-10 ea. 60s *Or Reverse Hypers - 3-4 x 20-25

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Speed Push Press 9 x 2 @50% + 25% of Band Tension

Every 60s *Use 1RM from Day 1*If no bands use 70-75% of 1RM

2) DB Floor Press - neutral grip

5 x 8 90s

3) Inverted Rows - pronated grip

4 x 25 60s

4) Prone Rear Lateral Raises Circuit

3 x 10 ea. 60s *Pronated + neutral + supinated grip

5) Banded Triceps Complex

50-100 reps each

As needed

Training for Life.

Movement Rep Scheme Heart-rate Work Weight or Max load achieved

Training Notes

“Easy” cyclical work 20-30 minutes 120-130 Row, jog, light sledpull, bike, swim

Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Back Squat with heavy chains - squat stance

1RM 2:00 - 3:00 *Use chains or bands if possible*Use a specialty bar if possible

2) Front Rack Rear Foot Elevated Split Squats

4 x 6 ea. 90s - 2:00

3) Dimel Deadlifts 3 x 30 60s *30-40% of 1RM Deadlift

4) Lat Pulldowns 3 x 20 60s *Fat bar if possible

5) Banded Alphabets 3 sets 60s *1 set = both sides

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Sled push Sprint 8 x 100 yards. 2:00 - 3:00 *Or Bike Sprints x 20 seconds if no sled available

2) Single Arm Farmer Carry

6 x 30 yards each.

90s - 2:00 *Heaviest DB or KB

3) Banded Leg Curls 2 x 75 ea. No rest

4) Parasympathetic Breathing

5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Incline Bench Press 3RM 2:00 *Use a football bar if possible

2a) Close Grip Chin-ups 5 x 5 30s *Take chest to bar if possible

2b) KB Triceps Extensions 5 x 10 30s *slight decline bench if possible

3) KB Windmills 3 x 8 ea. 60s *Light Kettlebell

4a) Banded Pull-apart 3 x 50-75 No rest *Fast explosive reps

4b) Push-ups 3 x submax 60s *3-4 reps short of failure - denote totals each set

Training for Life.

Movement Rep Scheme Heart-Rate Work Weight or Max load achieved

Training Notes

Your choice 30-60 Minutes 130-150 *Choose “easy” cyclical work i.e. run, row, bike, swim, jumping rope, walking uphill, ect.

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) 1 count pause Front Squat

6 x 3 @80% of 1RM

Every 90s *Use a Safety Squat Bar with bands and use 55% of 1RM Back Squat if possible

2) Conventional deadlift against a band

8 x 1 @55% Every 30s *Of 1RM Deadlift + 25-30% band tension

3) Band Assisted Squat Jumps

6 x 5 Every 60s

4) BB Glute Hip Thrusts 5 x 10, 1 x 20 60 - 90s *Toes straight forward - 1 x 20 = drop set*Add 10# from last week

5) Banded Side Bends with a heavy band

4 x 15 ea. 60s *Sub DB or KB Side Bends if needed

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Speed Push Press 9 x 2 @55% + 25% of Band Tension

Every 60s *If no bands use 75-80% of 1RM

2) Close Grip Bench Press with heavy chains

Build to a heavy set of 8

90s *Use a fat bar if possible

3) Inverted Rows - supinated grip

4 x 15-20 60s

4) Prone Rear Lateral Raises Circuit

3 x 10 ea. 60s *Pronated + neutral + supinated grip

5) Banded Triceps Complex

50-100 reps each

As needed

Training for Life.

Movement Rep Scheme Heart-rate Work Weight or Max load achieved

Training Notes

“Easy” cyclical work 20-30 minutes 120-130 Row, jog, light sledpull, bike, swim

Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Anderson Pin Squat - wide stance

1RM 2:00 - 3:00 *Set pins so you start at a parallel*Use chains if possible*Use a Safety Bar if possible

2) Glute Ham Raise Clusters

4 x 3.3.3 (10s) 2:00 *Use added resistance if needed

3) Double KB Front Rack Walking Lunges

3 x 20 total 90s *Sub DB Walking Lunges if needed

4) Glute March Max Reps in 5:00

As needed

5) Banded Ab Pulldowns 5 x 20 60s

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Sled push Sprint 10 x 60 yards. 2:00 - 3:00 *Or Bike Sprints x 20 seconds if no sled available

2) Single Arm Farmer Carry

6 x 30 yards each.

90s - 2:00 *Heaviest DB or KB

3) Prone Banded Leg Curls

2 x 50 60s

4) Parasympathetic Breathing

5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Pin Bench Press 1RM 2:00 *Set pins so bar is 4-6” over your chest*Use a football bar if possible

2) DB Floor Press - pronated grip

10RM 90s *Build over the course of 5 sets

3) Pull-up Clusters 3 x 5.4.3 (10s) 2:00 *Wide grip + medium grip + supinated grip

4a) Banded Face Pull-apart

3 x 75 30s

4b) Bradford Press 3 x 25 60s *Back + Front = 1 rep*Perform with a bamboo bar if possible

Training for Life.

Movement Rep Scheme Heart-Rate Work Weight or Max load achieved

Training Notes

1) Light Jog 12 Minutes 130-150 *All done non-stop at a conversational pace

2) Row 12 Minutes 130-150 *After 10 minutes is done proceed to 2 and then 3

3) Bike 12 Minutes 130-150

4) Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) 1 count pause Front Squat

6 x 2 @85% of 1RM

Every 90s *Use a Safety Squat Bar and bands and use 60% of 1RM Back Squat if possible

2) Conventional deadlift against a band

6 x 1 @60% Every 30s *Of 1RM Deadlift + 25-30% band tension

3) Seated Dynamic Box Jumps

8 x 4 Every 60s *Use a challenging height + weight vest

4) KB Squat + Lowering 3 x 8 60s

5) Sledpull Powerwalk + Farmer Carry

800 Meters For time

N/A *Use a light-weight and carry 2 light KBs by your side*Sub Front Rack KB Carry x 400m

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Speed Push Press 8 x 2 @60% + 25% of Band Tension

Every 60s *If no bands use 85% of 1RM

2a) Bar Dips - Strict 4 x 8-10 No rest *Use added weight if needed

2b) Rope Triceps Pushdown

4 x 15-20 90s

3a) Chest Supported DB Rows

4 x 12-15 No rest *Or T-Bar rows w. Neutral grip*1 count pause top of each rep

3b) Zottaman Curls 4 x 10-12 90s

4) Banded Side Bends 4 x 15 ea. 60s *Heavy band

Training for Life.

Movement Rep Scheme Heart-rate Work Weight or Max load achieved

Training Notes

“Easy” cyclical work 20-30 minutes 120-130 Row, jog, light sledpull, bike, swim

Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Front Squat 1RM 2:00 - 3:00 *Build over the course of 8-10 sets

2) BB Glute Hip Thrust Build to a 6RM 2:00 *Toes straight forward

3) Forward + Reverse Lunges

3 x 6 ea. 60s

4) KB March 5 x 20s on 10s *Alternate sides

5) Banded Ab Pulldowns 4 x 15 60s

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Bike Sprints 5 x 60 seconds 3:00 *Max Effort

2) Farmer Carry w. Vest on

5 x 60 yards each.

90s - 2:00 *Heaviest DBs or KBs*Wear a heavy weighted vest

3) Prone Banded Leg Curls

2 x 50 60s

4) Parasympathetic Breathing

5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Weighted Chin-up 1RM 2:00

2a) Close Grip Bench Press

3 x 6 10s *@6RM

2b) Rollback Triceps Extensions

3 x 12 10s *@12RM

2c) Banded Pushdowns 3 x 25 2:00 - 3:00 *@25RM

3) Banded Upper-back Complex

50-100 ea. As needed

4) L-Sit Hold 5 x 10-15s 45-50s

Training for Life.

Movement Rep Scheme Heart-Rate Work Weight or Max load achieved

Training Notes

1a) Bike 2 x 5 minutes 130-150 *This is a 2 round session

1b) Row 2 x 5 minutes

1c) Light Jog or incline treadmill walk

2 x 5 minutes

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Back Squat 6 x 4 @75% 2:00

2) Sumo Deadlift against bands

10 x 2 @50% Every 30s *Of 1RM Deadlift + 25-30% band tension*reset on each rep

3) Seated Dynamic Box Jumps

9 x 3 Every 60s *Use a challenging height + weight vest

4) KB Squat + Lowering 3 x 8 60s

5) Sledpull Powerwalk + Farmer Carry

800 Meters For time

N/A *Beat time from last week*Use a light-weight and carry 2 light KBs by your side*Sub Front Rack KB Carry x 400m

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Speed Bench Press 8 x 4 @40% + chains

Every 60s *Medium grip for all sets

2) Pin Bench Press Lockout - 6-8” above chest

8RM 90s - 2:00 *Reset on each rep*Use band tension if possible

3) Inverted Rows 4 x 15 60s *Use a neutral grip if possible or ropes

4) Trap 3 Shrugs 3 x 10 ea. 60s *Front + Side + Behind Back

5) Reverse Ez Bar Curls 3 x 10 60s *3030 tempo

6) Abs with a plate switch 4 x 20s on 20s

Training for Life.

Movement Rep Scheme Heart-rate Work Weight or Max load achieved

Training Notes

“Easy” cyclical work 20-30 minutes 120-130 Row, jog, light sledpull, bike, swim

Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Sumo Rack Deadlift 1RM 2:00 - 3:00 *Right below knee - use heavy chains if possible*Compare to Week 2

2) Front Box Squat Heavy set of 5 2:00 *Use heavy chains*15” Box - parallel

3) Glute Ham Raises 5 x 6 90s *Use band resistance

4a) RKC Plank 4 x 20s. No rest.

4b) Side Plank Crunch 4 x 10 ea. 60s

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Sledpull Powerwalk 6 x 120 yards. 90s *Heavy, but forceful on each step

2) Farmer Carry w. Weighted vest on

6 x 60 yards each.

90s - 2:00 *Heaviest DBs or KBs*Wear a heavy weighted vest

3) Prone Banded Leg Curls

2 x 50-100 60s

4) Parasympathetic Breathing

5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Floor Press 1RM 2:00 *Use your bench press grip*Compare to Week 1

2) Slight Decline DB Bench Press

5 x 10 90s *Pronated grip*Elevate front of bench of 45# plate

3) T-Bar Rows - neutral grip

4 x 10-12 60s *Or horizontal row variation

4a) Prone Rope Triceps Extensions

4 x 10-12 No rest *Sub Rope Pushdowns if needed - 4 x 15-20

4b) Zottaman Curls 4 x 10 90s

5) Single Arm OH KB Carry

4 x 90 ft. ea 60s

Training for Life.

Movement Rep Scheme Heart-Rate Work Weight or Max load achieved

Training Notes

1) Bike 15 Minutes 130-150

2) Row 10 Minutes

3) Light Jog or incline treadmill walk

5 Minutes

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Back Squat 6 x 4 @80% 2:00

2) Sumo Deadlift against bands

10 x 2 @55% Every 30s *Of 1RM Deadlift + 25-30% band tension*Reset on each rep

3) Kneeling Jump + Box Jump

6 x 3 Every 60s *1 rep = 1 kneeling jump + 1 box jump

4) BB Glute Hip Thrusts 4 x 25 90s *Hold top of each rep for a 1 count*Go light

5) V-Handle Latpulldowns 3 x 20 60s

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Speed Bench Press 8 x 4 @45% + chains

Every 60s *Medium grip for all sets

2) Bar Dips 5 x 10 90s *add weight if needed

3a) Close Chin-ups 3-4 x 6 10s *@6RM - 20x1 tempo

3b) DB Hammer Curls 3-4 x 12 10s *@12RM - 20x1 tempo

3c) Banded Facepull-apart 3-4 x 25 2:00 - 3:00 *@25RM- 2111 tempo

4) Banded Pushdowns - supinated grip

100-150 reps, AFAP.

As needed *Slow + controlled temp

Training for Life.

Movement Rep Scheme Heart-rate Work Weight or Max load achieved

Training Notes

“Easy” cyclical work 20-30 minutes 120-130 Row, jog, light sledpull, bike, swim

Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Wide Stance Box Squat 1RM 2:00 - 3:00 *Use a parallel box of 15-16”*Compare to Week 1*Build over the course of 8-10 sets

2) Box Squat - medium stance

3 x 5 *Back-off sets at 75% of 1RM

3) Sumo stance RDLs 5 x 8 90s *Mini Bands pulling forward

4) Hanging Straight Leg Raises

6 x 10 60s

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Sledpull Powerwalk 4 x 120 yards. 90s *Heavy, but forceful on each step

2) Sledpull Powerwalk - backward

4 x 60 yards.

3) Barbell Carry - front rack

4 x 100 yards each.

2:00 *Heavy but you should be able to go entire distance without stopping

4) Parasympathetic Breathing

5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Bench Press against bands

1RM + 1 Drop set x max reps

2:00 *Bench Press grip*Compare to Week 2*Drop load by 20%

2) T-Bar Rows - pronated grip

5 x 10 60s *Or horizontal row variation

3a) Tate Presses - flat bench

4 x 15 No rest

3b) Seated Rope Facepulls

4 x 15 60s *Thumbs down

4) Single Arm OH KB Carry

5 x 90 ft. ea 60s

Training for Life.

Movement Rep Scheme Heart-Rate Work Weight or Max load achieved

Training Notes

1a) Bike 5 x 90s 130-150

1b) Row 5 x 90s

1c) Light Jog 5 x 90s

1d) Jumping Rope 5 x 90s

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Back Squat 5 x 3 @85%3 x 1 @90%

2:00 *Even if 90% “feels” light do not go heavier

2) Sumo Deadlift against bands

8 x 1 @60% Every 30s *Of 1RM Deadlift + 25-30% band tension

3) Kneeling Jump + Box Jump

6 x 3 Every 60s *1 rep = 1 kneeling jump + 1 box jump

4) BB Glute Hip Thrusts - single leg

4 x 8-10 ea. 90s *1 count glute contraction at top of each rep

5) Landmine Rotations 4 x 30 (total) 60s

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Speed Bench Press 7 x 4 @50% + chains

Every 60s *Medium grip for all sets

2) DB Bench Press - pronated

3 x 60s max reps 2:00 *Use a slight incline if possible

3a) Barbell Rows 4 x 20 45s *Light*Sets 1&2 pronated grip - sets 3&4 supinated grip

3b) Seated DB Arnold Presses

4 x 10 45s

4) Stir the pot 4 x 20s on 40s

5) Banded Pulldowns 100 Reps As needed *1 count lat squeeze on each rep

Training for Life.

Movement Rep Scheme Heart-rate Work Weight or Max load achieved

Training Notes

“Easy” cyclical work 20-30 minutes 120-130 Row, jog, light sledpull, bike, swim

Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Front Squat Cluster Sets

2.2.2 (15s) 3:00 *Rest 15s between cluster reps (2) then 3:00. Build to submaximal set of 2.2.2*Compare to Week 3

2) Romanian Deadlifts 4 x 8-10 90s *Mini Bands Pulling Forward

3) DB Reverse Lunges 3 x 10 ea. 60s

4) Double Leg Banded Leg Curls

3 x 30-50 60s

5) Banded Alphabets 3 sets 60s *1 set = both sides

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Sledpull Powerwalk 30 Minutes *Light

2) Parasympathetic Breathing

5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Band Resisted Weighted Pull-ups - neutral grip

Accumulate 25 reps

90s-2:00 *Shoulder width grip. Perform with BW if no access to bands.*Compare to Week 3

2) Barbell Floor Press - close grip

6RM 2:00 *Build to a 6RM*Compare to Week 3

3a) Incline Chest Supported DB Rows

4 x 12-15 30s

3b) Tate Presses 4 x 12-15 30s

4a) Barbell Curls 21s 3 x 21 No rest *7 Reps at 1/4 ROM + 7 Reps at 1/2 ROM + 7 Reps at full ROM

4b) DB Lateral Raises 3 x 21 60s *Light

Training for Life.

Movement Rep Scheme Heart-Rate Work Weight or Max load achieved

Training Notes

1a) Bike 2 x 4:00 130-150

1b) Row 2 x 4:00

1c) Light Jog 2 x 800 Meters

1d) Jumping Rope 2 x 4:00

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Medium Stance Box Squat - Low Box

12 x 2 @50% Every 45s *13” Box*Use bands if possible *If no access to bands use chains or 60% of 1RM

2) Trap Bar Deadlift Build to a moderately heavy set of 10

90s - 2:00 *Touch n go reps*Sub Sumo Deadlift if needed*Use chains if possible

3) Single Leg Box Jumps 7 x 3 ea. Every 60s

4) Band Resisted Russian KBS

4 x 25 AFAP *If you have access to a Reverse Hyper use in place KBS

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Floor Press 9 x 3 @70% Every 60s *Change grip every 3 sets*These do NOT have to be speed sets - control the eccentric phase

2a) Barbell Triceps Extensions on Floor

5 x 10 30s *Dead stop on each rep - plates touch

2b) Lat pulldowns 5 x 20 60s

3a) Seated DB Arnold Presses

4 x 10-12 60s

3b) Rope Inverted Rows 4 x 12-15 60s Or Supinated Grip Inverted Rows

4) Stir the pot 4 x 30s on 30s

Training for Life.

Movement Rep Scheme Heart-rate Work Weight or Max load achieved

Training Notes

“Easy” cyclical work 20-30 minutes 120-130 Row, jog, light sledpull, bike, swim

Static Stretching 5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Front Squat Cluster Sets

2.2.2 (15s) 3:00 *Rest 15s between cluster reps (2) then 3:00. Build to submaximal set of 2.2.2*Compare to Week 3

2) BB Glute Hip Thrusts Build to an 8RM 60s *Build over the course of 5-6 sets.

3) DB Reverse Lunges 3 x 8 ea. 60s *Do not alternate legs

4) 1-Arm DB Rows 3 x 10 ea. 60s *use fatgripz if possible

5) Banded Alphabets 3 sets 60s *1 set = both sides

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Sledpull Powerwalk 30 Minutes *Light

2) Parasympathetic Breathing

5 Minutes

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Push Press 1RM 2:00 *Compare to week 4

2) Rollback Triceps Extensions

6 x 10 60s

3) V-Handle Latpulldowns 4 x 12-15 60s

4) KB Windmills 4 x 8 ea. 60s *Light

5) Banded Pull-apart 3 x 75-100 60s *supinated grip for all sets

Training for Life.

Movement Rep Scheme Heart-Rate Work Weight or Max load achieved

Training Notes

1a) Bike 2 x 4:00 130-150

1b) Row 2 x 4:00

1c) Light Jog 2 x 800 Meters

1d) Jumping Rope 2 x 4:00

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Medium Stance Box Squat - Low Box

10 x 2 @55% Every 45s *13” Box*Use bands if possible *If no access to bands use chains or 65% of 1RM

2) Single Leg Box Jumps 6 x 3 ea. Every 60s *1 rep = 1 kneeling jump + 1 box jump

3) Goblet Squats 4 x 10 60s

4) Deadbug + Reverse Crunch

3 x 10 60s

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Floor Press 9 x 3 @75% Every 60s *Change grip every 3 sets

2) Pronated Grip Pull-ups Accumulate 30-40

60-90s *Done at BW

3a) Seated DB Arnold Presses

4 x 10-12 60s

3b) T-Bar Rows 4 x 10-12 60s

4) Stir the pot 4 x 30s on 30s

Training for Life.

Movement Rep Scheme Heart-rate Work Weight or Max load achieved

Training Notes

“Easy” cyclical work 20-30 minutes 120-130 Row, jog, light sledpull, bike, swim

Static Stretching 5 Minutes

Training for Life.

● For week 12 the ideal split would be 96 hours between session 1 and 3 and at least 48 hours between session 1, 2, and 3. For instance:

Day 1 - Monday Day 2 - WednesdayDay 3 - Friday

Take the entire weekend - OFF

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Deadlift 1RM 3:00 *Any style you choose - conventional or sumo

2) DB Reverse Lunges 3 x 10 ea. 60s *alternating legs

3) 1-Arm KB Rows 3 x 10 ea. 60s

4) Reverse Hypers 2 x 25 60s *if no access to RH skip

Training for Life.

Movement Rep Scheme Rest interval Work Weight or Max load achieved

Training Notes

1) Bench Press 1RM 2:00 *Shoulder width grip. Perform with BW if no access to bands.*Compare to Week 3

2a) Neutral Grip Latpulldowns

4 x 12-15 ea. 30s

2b) DB Bench Press - neutral grip

4 x 12-15 30s

3) Barbell Curls 21s 3 x 21 No rest *7 Reps at 1/4 ROM + 7 Reps at 1/2 ROM + 7 Reps at full ROM

4) Banded Upper Back Complex

100 Reps of each As needed *Light

Training for Life.

Movement Rep Scheme Rest Interval Work Weight or Max load achieved

Training Notes

1) Back Squat 1RM 3:00

2) Glute Hip Thrusts 4 x 10 60s

3) Goblet Squats 3 x 10 60s

4) Banded Pallof Press 3 x 8 ea. 60s *If you have access to a Reverse Hyper use it today - 2 x 30

Training for Life.

● Thank you for training with us! We would love to hear about your progress as well as your feedback so feel free to email us at info@boxprogramming.com - tag us on social media @box_programming

● If you liked this program and are interested in learning more about strength & conditioning please check out our resources page here.

● Moving forward you could repeat this program starting from the beginning making small changes to variations.

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● Further reading click here.