Posted by
Message
StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
110919 posts
 Online 

Health and Fitness Board Strength and Conditioning program
I'm going to be building a program using the plethora of resources I have available. Due to work travel, the holidays and a new baby ive been able to work out twice in the last month.

So I wanted to put back down the foundation to start 2020 right. If anyone would like to do this I will post each weeks workouts Sunday night or Monday morning. I do a lot of my own programming so i won't just be throwing shite at the wall. This won't be for novice lifters if you don't have any experience with Olympic lifts and the big 3. Also any accessory work will be at your own discretion as I won’t know your imbalances.

Monday, Wednesday and Friday will be strength days primarily focused on power/explosives or raw strength.

Tuesday and Thursdays will be the conditioning piece. Mostly interval training, sprints, row machine and assault bike(if available) work. Or AMRAP/EMOM/HIIT type workouts with dumbbells and kettle bells. Also just general body weight stuff.

Saturday will usually be an on your own type day. Can be going on a long slow run, hiking, biking, ruck march, swimming but you can pick. Something to get you out the gym.

Sundays are rest days.


Some workouts will say use a plate career or weight vest if you have one

This will be very home gym friendly, but if you have access to a gym with lifting platforms and power racks you should be fine.

I'll be starting on the 20th
This post was edited on 1/23 at 1:20 pm


TigerFanatic99
Chicago Cubs Fan
South Bend, Indiana
Member since Jan 2007
14367 posts

re: Health and Fitness Board Strength and Conditioning program


Replies (0)
Replies (0)
00
burgeman
Southeastern LA Fan
Member since Jun 2008
9361 posts

re: Health and Fitness Board Strength and Conditioning program
Sounds like a good resource for everyone here


Replies (0)
Replies (0)
10
LSU9102
LSU Fan
West of the Mississippi
Member since Mar 2007
2185 posts

re: Health and Fitness Board Strength and Conditioning program
quote:


I'll be starting on the 20th


Wise start date. I'll follow.


Replies (0)
Replies (0)
00
Black
Oklahoma State Fan
My own little world
Member since Jul 2009
22179 posts

re: Health and Fitness Board Strength and Conditioning program
Will follow.


Contender01
Member since Dec 2017
131 posts

re: Health and Fitness Board Strength and Conditioning program
In for new and fresh ideas


Replies (0)
Replies (0)
00
thedentist45
LSU Fan
Louisiana
Member since Jun 2008
324 posts

re: Health and Fitness Board Strength and Conditioning program
Sounds good.


Replies (0)
Replies (0)
00
h0ll@yaboy
Member since May 2013
3 posts

re: Health and Fitness Board Strength and Conditioning program
Following


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5182 posts

re: Health and Fitness Board Strength and Conditioning program
quote:

h0ll@yaboy
Member since 2013
2 posts


Wut?


burgeman
Southeastern LA Fan
Member since Jun 2008
9361 posts

re: Health and Fitness Board Strength and Conditioning program
Wow impressive


TD SponsorTD Fan
USA
Member since 2001
Thank you for supporting our sponsors
Advertisement
StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
110919 posts
 Online 

re: Health and Fitness Board Strength and Conditioning program
Week one

Monday
Power Clean
10 x 1 @65% 30s rest
Front Squat
1 x 6 @50% 30s rest
2 x 4 @55%
2 x 3 @60%
2 x 2 @70%
Strict Press
1 x 6 @50% 30s rest
2 x 5 @55%
2 x 3 @65%
2 x 2 @70%

Tuesday
Sprints
4 x 400 meters rest as needed
4 x 200 meters rest as needed
4 x 100 meters rest as needed
20 RDS: 30s on/30s off Assault Bike Sprints (should be as consistent
as possible all the way through, 80+% effort)

Wednesday
Good Mornings
5 x 6 (empty bar) 30 sec rest
Snatch
2 x 3 @50% 45s rest
2 x 3 @60%
2 x 2 @65%
3 x 2 @70%
Snatch Pull
2 x 3 @60% 45s rest
1 x 3 @70%
2 x 3 @75%
3 x 2 @80%
Back Squat
2 x 3 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%

Thursday
On the every 6th min for 4 RDS: 800m Run (75-80% effort)
AMRAP- 15 MINUTES

5 Pull ups
10 Pushups
15 Squats
30 double unders


Friday
Hang Snatch
3 x (2+2) @50% 45s rest
3 x (2+2) @55%
2 x (1+2) @60%
3 x (1+1) @65%
Hang Clean + Jerk
2 x (2+2) @60% 45s rest
1 x (1+2) @70%
2 x (1+2) @75%
3 x (1+1) @>75%

Bench Press
5 x 5 @ 65% 90s rest
Bent over barbell row
5 x 8-10 @ 60% 90s rest


This post was edited on 1/17 at 11:33 am


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
110919 posts
 Online 

re: Health and Fitness Board Strength and Conditioning program
Day one week one lets fricking go

Ill be running RP diet strength cycle for the first six weeks of the program.


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
110919 posts
 Online 

re: Health and Fitness Board Strength and Conditioning program
Week 2

Monday

GHR
4 x 5 - 45s rest

Power Snatch
3 x 3 @50% 45s rest
3 x 2 @55%
2 x 2 @60%
3 x 2 @65%

Split Squat
1 x 6 @EMPTYBAR 45s rest
2 x 5
2 x 3
2 x 2

Tuesday

On every third min for 6 rounds 200 meter sprint

25 min AMRAP

250 meter row
10 alternating KB snatches
15 push ups
20 alternating jumping lunges

Wednesday

Back Extension
5 x 6 (empty bar) 30 sec rest

Clean + FS
2 x (2+2) @50% 60s rest
2 x (2+2) @60%
2 x (1+2) @65%
3 x (1+1) @70%

Clean Pull
1 x 3 @60% 45s rest
1 x 3 @70%
2 x 3 @75%
3 x 2 @80%

Dead Lift
2 x 4 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%

Thursday

EMOM 10 rounds

8 alternating dumbbell snatches
3 pull ups

20 min AMRAP

5 bench press at a weight you can move explosively
10 bent over dumbbell rows
50 double unders

on every 4th min 10 cals on the assault bike (if no assault bike sprint 100 meters)


Friday

Good Morning
3 x 8 - 30s rest

Hang Snatch
3 x 2 @50% 45s rest
3 x 2 @60%
2 x 2 @70%

Clean + Jerk
2 x (2+2) @50% 45s rest
1 x (1+2) @60%
2 x (1+2) @70%
3 x (1+1) @80%


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
19218 posts

re: Health and Fitness Board Strength and Conditioning program
You are lacking in chest and push in general
This post was edited on 1/23 at 5:28 pm


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
110919 posts
 Online 

re: Health and Fitness Board Strength and Conditioning program
Bench once a week with a mix of overhead press or jerks should be fine

That’s why i said accessory work is at your own discretion


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
19218 posts

re: Health and Fitness Board Strength and Conditioning program
Bench is typically twice a week in a strength program. This is more of a weightlifting program.
This post was edited on 1/24 at 8:25 am


lsu777
LSU Fan
westlake
Member since Jan 2004
13380 posts

re: Health and Fitness Board Strength and Conditioning program
quote:

Bench is typically twice a week in a strength program. This is more of a weightlifting program.



Depends on if it's a strength or powerlifting programming. Personally I like the way wendler lays out the building the monolith template were you are hitting press and squat twice weekly and bench/deads only once.

In my experience most people are extremely week in the vertical plane. Both pulling and pushing so I like to see more vertical than horizontal plane movements with lots of facepulls/band pull aparts for shoulder health.

I actually prefer that bench not be programmed at all and use weighted dips instead, again due to overall weakness of the Gen pop- in the vertical plane.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
19218 posts

re: Health and Fitness Board Strength and Conditioning program
In my experience, OHP never needed to be programmed as my shoulders got super strong from benching. I didn’t lift OHP at all for 2 years and started off with a 235 max and felt I didn’t want to go any further as I was training for a powerlifting comp.

OHP is about bracing same as benching. It’s becoming a fad to do OHP over bench just like bench took over OHP.

When I think of strength programs, I think of functional athletes. Vertical strength won’t be as beneficial as horizontal. In football, I’d rather the bracing abilities in lats and chest over whatever OHP would do.

Sport specific like weightlifting? No chest is needed.

This is a weightlifting program with a sprinkle of chest to appease the general strength.

I wouldn’t tell a novice to do dips at all until they’ve mastered bracing with lats. That’s a torn shoulder and hurt elbows waiting to happen.

This post was edited on 1/24 at 11:59 am


lsu777
LSU Fan
westlake
Member since Jan 2004
13380 posts

re: Health and Fitness Board Strength and Conditioning program
quote:

This is a weightlifting program with a sprinkle of chest to appease the general strength.


Not really, you realize wendler and a couple other high level coaches hold the same opinion as me right? Even good ole bill starr believed press was better for football than bench. Hatch, moffit and many others program much more vertical lifting than horizontal.

And most people do not get the results you did from just doing bench press.

And it's not really a weightlifting program at all imo. He does say accessory lifting is up to the lifter.

And I mentioned on dips, if the person has the ability to. And the op never said this was for football or sport specific, in fact said it was more for general people. But in general football specific programs are more velocity based, which means more vertical or near vertical loading.

For general aesthetics like more people are looking for, press is a much better option.

We will have to just agree to disagree on bench vs press.

This is more CrossFit based but more intellectually programmed.

Still love you hfp and still jelly of your DC training gains.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
19218 posts

re: Health and Fitness Board Strength and Conditioning program
Lol it’s no problem. I don’t hate. I just have my opinions that have worked out for me and it could just be that I’m an anomaly and don’t represent the gen pop.

I just notice continually that many people’s problems are not the program but the teaching of the importance of bracing. I can go on forever about this but my initial thought was a little biased as I prefer the heaviest bang for buck in the compounds and OHP essentially was a sub maximal press similar to how a clean is a sub max deadlift.

And I admit I forgot that the intended program was not for beginners. I love weighted dips and I wholeheartedly agree they can sub for bench btw. It is one of my favorites.

This post was edited on 1/24 at 12:22 pm


first pageprev pagePage 1 of 2next pagelast page

Back to top

logoFollow TigerDroppings for LSU Football News
Follow us on Twitter, Facebook and Instagram to get the latest updates on LSU Football and Recruiting.

FacebookTwitterInstagram