Strength Training

Structured cycles centered on force production, barbell proficiency, and joint integrity.

Choose a muscle group to dive into warmups, exercise flows, set/rep ladders, and cooldown work.

⚠️ General training guidance only—consult your coach/doctor before starting.

Chest

Compound and isolation movements for pressing power and upper body strength.

Warmup: 5 min ski erg or light jog, 2 x 15 band pull-aparts, 2 x 10 push-ups, Shoulder dislocations with PVC pipe x10

Flow: Primer sets with empty bar → Main lift pyramid → Accessory superset → Finisher conditioning

Duration: 60-70 minutes

Posterior chain resilience and pulling density for total back development.

Warmup: Row 5 min, Band straight-arm pulldown x20, Cat-cow x10, Dead hangs 3 x 20s

Flow: Activation → Heavy pull → Horizontal row → Core anti-rotation

Duration: 70 minutes

Lower body power development through compound movements.

Warmup: Bike 6 min, Walking lunges x20, Cossack squats x10, Leg swings 2 x 10 each direction

Flow: Movement prep → Heavy squat variation → Posterior chain work → Unilateral finisher

Duration: 75 minutes

Overhead strength and shoulder stability development.

Warmup: Band pull-aparts x20, PVC pass-throughs x15, Wall slides x12, Empty bar overhead press x10

Flow: Shoulder activation → Heavy overhead press → Accessory work → Rotator cuff stability

Duration: 60 minutes

Focused strength work for biceps and triceps development.

Warmup: Arm circles x20 each direction, Light band curls x15, Tricep pushdowns x15

Flow: Compound pulling → Compound pressing → Isolation work → Grip strength

Duration: 50 minutes

Anti-rotation and stability work for functional strength.

Warmup: Dead bugs x20, Bird dogs x20, Plank holds 3 x 30s

Flow: Anti-extension → Anti-rotation → Anti-lateral flexion → Dynamic stability

Duration: 45 minutes