Rebellion Off-Season Strength and Running Program [PDF]

Zitiervorschau

Let’s Get Rolling! Thank you for joining the Garage Strength Team! Get ready to dive into this program and chase after your goals! If you would like an individualized program that is built specifically for your needs as an athlete, sign up for a custom program HERE.

Autoregulation Autoregulation is learning how hard your body is able to push itself. It requires you to feel how much to increase weights in a proper progression to ensure you are thoroughly warmed up and able to go as heavy as you are able without failing on any sets (unless specified). Percentage Based Training Watch Here Percentage based training is an alternative to autoregulation where the specific weights to be lifted on each set is based on a percentage of your 1 rep max (1RM) of that lift. All percentages should be based on your 1RM prior to the beginning of the program. If you do not know your 1RM, use autoregulation instead. We do not often use percentage based training as we want you to learn autoregulation to discover how your body reacts and adapts to training on your own.

Video Links 1a

Click the exercise name to be redirected to a video of the exercise

Bench Press Massive press!

For a more detailed explanation of the program template, scroll to the bottom of the program!

Day 1 Running

Block 1

Warm Up High Knees

2 x 20m

Butt Kicks

2 x 20m

C Skips

2 x 20m

Easy A Skips

2 x 20m

Leg Swings Forward

2 x 12/12

Led Swings Side

2 x 12/12

3 Step Reach

2 x 7/7

Forward Lunge w/ Twist

2 x 6/6

Running Linear Day

Week 1

Week 2

Week 3

Week 4

Sprints

7 x 10m 7 x 10m 60 sec rest 60 sec rest

7 x 10m 7 x 10m 60 sec rest 60 sec rest

Sprints

7 x 25m 7 x 25m 7 x 25m 7 x 25m 90 sec Rest 90 sec Rest 90 sec Rest 90 sec Rest

Sprints

5 x 50m 5 x 50m 5 x 50m 5 x 50m 120 sec Rest 120 sec Rest 120 sec Rest 120 sec Rest

Rebellion Program

Day 1 Lower Body Strength

Block 1

Warm Up Hips Foam Roll

Elevated Calf Stretch

Overhead Deficit Split Squat

Deep Sumo Squat

1:00/1:00

1:00/1:00

2 x 8/8

2x8

Lifting 1a

2 Box Clean

Week 1

Ramp 2 x 3, 4 x 1 1x4

Week 2 Ramp

Week 3

Week 4

6x2

Static 2 x 3, 4 x 1 1x3

Ramp

4 x 3, 1 x 6

3 x 5/5 2 x 9/9

4x5

4 x 3, 1 x 6

7x1

OR HIGH HANG CLEAN

2a

Front Squat

2b

Single Leg Side Jump

5 x 3/3

5 x 3/3

5 x 3/3

5 x 3/3

3a

Goblet Sliding Cossack Squat

4 x 7/7

4 x 7/7

4 x 7/7

4 x 7/7

3b

Hamstring Pulls

4x7

4x7

4x7

4x7

4 x 4/4

4 x 4/4

4 x 4/4

4 x 4/4

4a

Side DB Drop Snatch to Hip Lock

Good posture

Explosive

Beast

Hamropes

Squeeze tight

Rebellion Program

Day 2 Upper Body Strength

Block 1

Warm Up Banded Internal/ External Rotations

Underhand Band Pull Aparts

Push Ups

Reverse Snow Angels

2 x 8/8

2 x 20

2x8

2 x 8/8

Lifting 1a

1/4 Squat and Jumps

2a

Bench Press

2b

Reclining Rows

3a

DB Incline Bench with Pause

3b

Pull Ups

3c

Meadow Swings

Week 1

Week 2

4x4

5x3

4x3

5x2

4 x 3, 2 x 9

5x5

5x5

4 x 3, 2 x 9

6 x 12

5 x 12

5 x 12

6 x 12

5 x 7-9

5 x 7-9

5 x 7-9

5 x 7-9

5x5

5x5

5x5

5x5

3 x 25

3 x 25

3 x 25

3 x 25

Ramp

Ramp

Week 3 Static

Week 4 Ramp

Empty bar

Swole

Lats

Trize

Swole

Swoleders

Rebellion Program

Day 3 Running

Block 1

Warm Up Side Skips

2 x 20m

Backward Skips

2 x 20m

Forward Skip w/ Arm Swings

2 x 20m

Backward High Knees

2 x 20m

Hurdle Walkovers

4x5

Hurdle Walk Unders

4x5

Running Shuttle Runs

Week 1

Week 2

Week 3

Week 4

10 yard Sprint/Cut Angle 45 degrees finish 10 yards

7 each side 7 each side 7 each side 7 each side

10-15-10 Shuttle

6 each side 6 each side 6 each side 6 each side

Rebellion Program

Day 3 Athlete Day

Block 1

Warm Up Hips Foam Roll

Elevated Calf Stretch

Overhead Deficit Split Squat

Deep Sumo Squat

1:00/1:00

1:00/1:00

2 x 8/8

2x8

Lifting 1a

PVC Walks

2a

Stair Jumps

2b

2-1 Side jumps

3a

Side Gwiz/ Side Single Leg/ Hurdle Hops

Week 1

Week 2

Week 3

5 x 15m

5 x 15m

5 x 15m

5 x 15m

5x3

5x3

5x3

5x3

5 x 2/2

5 x 2/2

5 x 2/2

5 x 2/2

Ramp

Ramp

Static

Week 4 Ramp

SPEED

FAST

Side

5 x 1/1/2 each 5 x 1/1/2 each 5 x 1/1/2 each 5 x 1/1/2 each side side side side

Springy

3b

Step Up Jumps

4a

Rotating Jump Lunges

5 x 3/3

5 x 3/3

5 x 3/3

5 x 3/3

4 x 4/4

4 x 4/4

4 x 4/4

4 x 4/4

Unilateral

Explosive

Rebellion Program

Day 4 Running

Block 1

Warm Up Squat and Jump

2x7

Backward Lunge w/ Twist

2 x 7/7

Backward Roll to Hamstring

2 x 7/7

Knee Hugs

2 x 7/7

High Knees

2 x 20m

Quad to Hamstrings

2 x 7/7

Running Cuts and Hills

Week 1

Week 2

Week 3

Week 4

15m Backward Sprint/15m Side Cut

4 each side 4 each side 4 each side 4 each side

10m Drop/Plant and Forward 10m

4 each side 4 each side 4 each side 4 each side

Hill Sprints

10 x 25y

10 x 25y

10 x 25y

10 x 25y

Rebellion Program

Day 4 Lower Body Strength

Block 1

Warm Up Hips Foam Roll

Elevated Calf Stretch

Overhead Deficit Split Squat

Deep Sumo Squat

1:00/1:00

1:00/1:00

2 x 8/8

2x8

Lifting 1a

1 Box Clean

Week 1

Ramp 3 x 3, 3 x 1 1x4

Week 2 Ramp

Week 3 Static

Week 4 Ramp

6x2

7x1

10 x 1

4 x 3/3, 1 x 7/7

4 x 5/5

4 x 5/5

4 x 3/3, 1 x 7/7

5 x 17

4 x 17

4 x 17

5 x 17

3 x 9/9

3 x 9/9

3 x 9/9

3 x 9/9

3 x 9/9

3 x 9/9

3 x 9/9

3 x 9/9

Big upper body pull

2a

Single Leg Squat

2b

Ab Roller

3a

Chaos Single Leg RDL

3b

Side Band Walks

Explosive

Core

Hammies

Slow walk

Rebellion Program

Day 5 Upper Body Strength

Block 1

Warm Up Banded Internal/ External Rotations

Underhand Band Pull Aparts

Push Ups

Reverse Snow Angels

2 x 8/8

2 x 20

2x8

2 x 8/8

Lifting 1a

Clap Push Ups

Week 1

Week 2

4x5

4x5

4x5

4x5

4 x 4, 2x9

5x7

5x7

4 x 4, 2x9

6 x 9/9

5 x 9/9

5 x 9/9

6 x 9/9

3 x 5, 1x9

4 x 10-12

4 x 10-12

3 x 5, 1x9

4 x 5-7

4 x 5-7

4 x 5-7

4 x 5-7

3 x 25

3 x 25

3 x 25

3 x 25

Ramp

Ramp

Week 3 Static

Week 4 Ramp

Big Finish

2a

DB Bench

2b

Reverse Flys

Swole

Back

3a

Dips

3b

Pull Ups

4a

Drag Curls

Swole shoulders

Swole

Bize

Rebellion Program

Day 1 Running

Block 2

Warm Up High Knees

2 x 20m

Butt Kicks

2 x 20m

C Skips

2 x 20m

Easy A Skips

2 x 20m

Leg Swings Forward

2 x 12/12

Led Swings Side

2 x 12/12

3 Step Reach

2 x 7/7

Forward Lunge w/ Twist

2 x 6/6

Running Linear Day

Week 1

Week 2

Week 3

Week 4

Sprints

50m x 5 75%

50m x 5 75%

50m x 5 75%

50m x 5 75%

Sprints

40m x 8 2:30 rest

40m x 8 2:30 rest

40m x 8 2:30 rest

40m x 8 2:30 rest

Sprints

100m x 6 HAM 3:00 rest

100m x 6 HAM 3:00 rest

100m x 6 HAM 3:00 rest

100m x 6 HAM 3:00 rest

Rebellion Program

Day 1 Lower Body Strength

Block 2

Warm Up Hips Foam Roll

Elevated Calf Stretch

Overhead Deficit Split Squat

Deep Sumo Squat

1:00/1:00

1:00/1:00

2 x 8/8

2x8

Lifting 1a

1 Box Clean

Week 1

Ramp 3 x 3 solid 4 x 1 OTM

Week 2 Ramp

Week 3

Week 4

6x2

Static 3 x 2, 1 x 3 1x4

Ramp 3 x 2 same 5x1

4 x 3/3, 1 x 7/7

5 x 4/4

4 x 3/3

3 x 2/2, 2 x 5/5

5 x 4/4

5 x 4/4

4 x 4/4

5 x 4/4

4x9

4x9

4x9

4x9

4 x 9/9

4 x 9/9

4 x 9/9

4 x 9/9

2 x 25/25

2 x 25/25

2 x 25/25

2 x 25/25

Keep smashing

2a

Single Leg Squat

2b

Side DB Drop Snatch to Hip Lock

3a

Hamstring Pulls

3b

Chaos Single Leg RDL

4a

Chinese Side Bends

Unilateral strength

Volume

Tight catch, just strong lifts

Control

Gut

Rebellion Program

Day 2 Upper Body Strength

Block 2

Warm Up Banded Internal/ External Rotations

Underhand Band Pull Aparts

Push Ups

Reverse Snow Angels

2 x 8/8

2 x 20

2x8

2 x 8/8

Lifting 1a

Behind the Neck Jerk

Week 1 Ramp 4 x 2, 1x4

Week 2 Ramp

Week 3 Static

Week 4

5x3

3 x 2 big

Ramp 3 x 2, 4x1

4 x 4, 2x9

3 x 4, 1 x 7 1x9

3 x 4, 1 x 7 1x9

4x4 2x9

6x9

5x9

5x9

6x9

3 x 7, 2 x 10-12

3 x 7, 2 x 10-12

3 x 7, 2 x 10-12

3 x 7, 2 x 10-12

5x1

5x1

5x1

5x1

3 x 12

3 x 12

3 x 12

3 x 12

3 x 17

3 x 17

3 x 17

3 x 17

Smash volume

2a

Incline Bench

2b

Curl Ups

Swole

Swole lats

3a

DB Bench

3b

Rope Climb

4a

Chest Supported Arc Rows

4b

Clap Push Ups

HEAVY

Grip

Back

Reactive

Rebellion Program

Day 3 Running

Block 2

Warm Up Side Skips

2 x 20m

Backward Skips

2 x 20m

Forward Skip w/ Arm Swings

2 x 20m

Backward High Knees

2 x 20m

Hurdle Walkovers

4x5

Hurdle Walk Unders

4x5

Running Shuttle Runs

Week 1

Week 2

Week 3

Week 4

Side Shuffle to Cut Forward Sprint

6 each side 6 each side 6 each side 6 each side

5-10-5 Shuttle

5 each side 5 each side 5 each side 5 each side

Side Shuffle/Back Break

4 each side 4 each side 4 each side 4 each side

7y to 10y cut forward

5y x 15y back

Rebellion Program

Day 3 Athlete Day

Block 2

Warm Up Hips Foam Roll

Elevated Calf Stretch

Overhead Deficit Split Squat

Deep Sumo Squat

1:00/1:00

1:00/1:00

2 x 8/8

2x8

Lifting 1a

Power Clean

2a

Gwiz Stair Jumps

3a

Jan Jump Series

3b

Side T Bar Sliding Cossacks

4a

Hurdle Hops

Week 1

Week 2

5x2

5x2

5x2

5x2

5 x 3/3

5 x 3/3

5 x 3/3

5 x 3/3

5 x 2/2

5 x 2/2

5 x 2/2

5 x 2/2

5 x 4/4

5 x 4/4

5 x 4/4

5 x 4/4

5x5

5x5

5x5

5x5

Ramp

Ramp

Week 3 Static

Week 4 Ramp

Smashmode

Snappy

Rapid

Explosive

Pop

Rebellion Program

Day 4 Running

Block 2

Warm Up Squat and Jump

2x7

Backward Lunge w/ Twist

2 x 7/7

Backward Roll to Hamstring

2 x 7/7

Knee Hugs

2 x 7/7

High Knees

2 x 20m

Quad to Hamstrings

2 x 7/7

Running Cuts and Hills

Week 1

Week 2

Week 3

Week 4

Back Pedal/Side Scrape

15y x 10y 15y x 10y 15y x 10y 15y x 10y 3 each side 3 each side 3 each side 3 each side

10m Drop/Plant and Forward 10m

4 each side 4 each side 4 each side 4 each side

Hill Sprints

12 x 25y

12 x 25y

12 x 25y

12 x 25y

Rebellion Program

Day 4 Lower Body Strength

Block 2

Warm Up Hips Foam Roll

Elevated Calf Stretch

Overhead Deficit Split Squat

Deep Sumo Squat

1:00/1:00

1:00/1:00

2 x 8/8

2x8

Lifting 1a

2 Box Clean

Week 1

Week 2

3 x 2 solid, 4x1

3 x 3, 3 x 2 dub big

4x3

3 x 2, 5x1

3 x 4, 2 x 7 rapid

4x5

4x5

3 x 3, 2x6

4 x 20

4 x 20

4 x 20

4 x 20

4 x 12

4 x 12

4 x 12

4 x 12

Ramp

Ramp

Week 3 Static

Week 4 Ramp

Smashing

2a

Back Squat

3a

Spanish Squats

3b

DB Stiff Leg Deadlift Toes Elevated

DEEEEEEP

Quad

Hams

Rebellion Program

Day 5 Upper Body Strength

Block 2

Warm Up Banded Internal/ External Rotations

Underhand Band Pull Aparts

Push Ups

Reverse Snow Angels

2 x 8/8

2 x 20

2x8

2 x 8/8

Week 1

Week 2

4 x 3 light

5 x 2 big

4 x 2 light

6 x 1 big

Bench Press

4 x 5, 2 x 12

5 x 6-7

3x4 2x9

3 x 5, 1 x 7 1 x 11

3a

DB Military Press

4 x 7, 1 x 12

4 x 7, 1 x 12

4 x 7, 1 x 12

4 x 7, 1 x 12

3b

Neutral Grip Pull Ups

4x7 1 x fail

4x7 1 x fail

4x7 1 x fail

4x7 1 x fail

4a

Drag Curls

3 x 35

3 x 35

3 x 35

3 x 35

Lifting 1a

2a

Behind the Neck Jerk

Ramp

Ramp

Week 3 Static

Week 4 Ramp

Big Finish

UNBROKEN REPS

Swole

Lats

Bize

Rebellion Program

Day 1 Running

Block 3

Warm Up High Knees

2 x 20m

Butt Kicks

2 x 20m

C Skips

2 x 20m

Easy A Skips

2 x 20m

Leg Swings Forward

2 x 12/12

Led Swings Side

2 x 12/12

3 Step Reach

2 x 7/7

Forward Lunge w/ Twist

2 x 6/6

Running Linear Day

Week 1

Week 2

Week 3

Week 4

Sprints

100m x 5 70%

100m x 5 70%

100m x 5 70%

100m x 5 70%

Sprints

20m x 12 FAF 2:00 rest

20m x 12 FAF 2:00 rest

20m x 12 FAF 2:00 rest

20m x 12 FAF 2:00 rest

Sprints

40m x 8 2:30 rest

40m x 8 2:30 rest

40m x 8 2:30 rest

40m x 8 2:30 rest

Rebellion Program

Day 1 Lower Body Strength

Block 3

Warm Up Hips Foam Roll

Elevated Calf Stretch

Overhead Deficit Split Squat

Deep Sumo Squat

1:00/1:00

1:00/1:00

2 x 8/8

2x8

Lifting 1a

Power Clean/Full Clean

Week 1

Week 2

6 x 1/2

6 x 1/1

4 x 2/2

6 x 1/1

3 x 4, 2x7

5x4

3 x 3, 1x5

3 x 3, 1 x 5 1x7

Ramp

Ramp

Week 3 Static

Week 4 Ramp

Explosive and tight

2a

Back Squat

2b

Weighted One Arm Bicycling

5 x 9/9

5 x 9/9

4 x 9/9

5 x 9/9

3a

T-Bar Single Leg RDL

4 x 7/7

4 x 7/7

4 x 7/7

4 x 7/7

3b

Goblet Cossack Squat

4 x 7/7

4 x 7/7

4 x 7/7

4 x 7/7

3c

Hamstring Pulls

4x7

4x7

4x7

4x7

Good posture

Core

Beast

Hold DB

Slow down

Rebellion Program

Day 2 Upper Body Strength

Block 3

Warm Up Banded Internal/ External Rotations

Underhand Band Pull Aparts

Push Ups

Reverse Snow Angels

2 x 8/8

2 x 20

2x8

2 x 8/8

Lifting 1a

Behind the Neck Power Jerk

Week 1

Week 2

5x2

5x2

4x3

6x1

5/3/2/2/9/9

4 x 4, 1x9

4 x 4, 1x9

5/3/2/2/9/9

6 x 7/7

5 x 7/7

5 x 7/7

6 x 7/7

3x5 2 x 11

3x5 2 x 11

3x5 2 x 11

3x5 2 x 11

4x5 1 x fail

4x5 1 x fail

4x5 1 x fail

4x5 1 x fail

3 x 25

3 x 25

3 x 25

3 x 25

Ramp

Ramp

Week 3 Static

Week 4 Ramp

OR CLAP PUSH UPS

2a

Bench Press

2b

Duffin Rows

3a

High DB Incline Bench

3b

Narrow Grip Pull Ups

4a

Short Stroke Chest Row

Swole

Back

Swole

Lats

Back

Rebellion Program

Day 3 Running

Block 3

Warm Up Side Skips

2 x 20m

Backward Skips

2 x 20m

Forward Skip w/ Arm Swings

2 x 20m

Backward High Knees

2 x 20m

Hurdle Walkovers

4x5

Hurdle Walk Unders

4x5

Running Shuttle Runs

Shuttle 5-10-5

Week 1

Week 2

Week 3

Week 4

6 each side 6 each side 6 each side 6 each side

Side Shuffle/Back Break

5 x 10 y 6 each

5 x 10 y 6 each

5 x 10 y 6 each

5 x 10 y 6 each

Side Shuffle/Forward Break

7 x 10 y 6 each

7 x 10 y 6 each

7 x 10 y 6 each

7 x 10 y 6 each

Rebellion Program

Day 3 Athlete Day

Block 3

Warm Up Hips Foam Roll

Elevated Calf Stretch

Overhead Deficit Split Squat

Deep Sumo Squat

1:00/1:00

1:00/1:00

2 x 8/8

2x8

Lifting 1a

PVC Walks

2a

Skips for Height

Week 1

Week 2

Week 3

5 x 15m

5 x 15m

5 x 15m

5 x 15m

5 x 4/4

5 x 4/4

5 x 4/4

5 x 4/4

5 x 1/4

5 x 1/4

5 x 1/4

5 x 1/4

Ramp

Ramp

Static

Week 4 Ramp

SPEED

FAST

2b

Seated Hurdle Hops

3a

Side DB Drop Snatch to Hip Lock

5 x 3/3

5 x 3/3

5 x 3/3

5 x 3/3

3b

Single Leg Stair Jumps

5 x 3/3

5 x 3/3

5 x 3/3

5 x 3/3

4a

Reckless V jumps

4 x 2/2

4 x 2/2

4 x 2/2

4 x 2/2

Side

Springy

Unilateral

Explosive

Rebellion Program

Day 4 Running

Block 3

Warm Up Squat and Jump

2x7

Backward Lunge w/ Twist

2 x 7/7

Backward Roll to Hamstring

2 x 7/7

Knee Hugs

2 x 7/7

High Knees

2 x 20m

Quad to Hamstrings

2 x 7/7

Running Cuts and Hills

Side Shuffle/Forward Cut

Back/Back Break

Hill Sprints

Week 1

Week 2

Week 3

Week 4

10y x 10y 4 each

10y x 10y 4 each

10y x 10y 4 each

10y x 10y 4 each

10 x 15 y 4 each side 4 each side 4 each side 4 each side

15y x 12 reps

15y x 12 reps

15y x 12 reps

15y x 12 reps

Rebellion Program

Day 4 Lower Body Strength

Block 3

Warm Up Hips Foam Roll

Elevated Calf Stretch

Overhead Deficit Split Squat

Deep Sumo Squat

1:00/1:00

1:00/1:00

2 x 8/8

2x8

Lifting 1a

1 Box Power Clean

Week 1 Ramp

Week 2

6 x 2 static

Ramp 3x3 4x1

3 x 4/4 2 x 9/9

Week 3 Static

Week 4 Ramp

4x2

8x1

5 x 3/3

4 x 3/3

4 x 2/2 1 x 5./5

5 x 17/17

5 x 17/17

4 x 17/17

5 x 17/17

3 x 17

3 x 17

3 x 17

3 x 17

3 x 17

3 x 17

3 x 17

3 x 17

Big upper body

2a

Single Leg Squat

2b

Chinese Side Bends

3a

Reverse Hyper

3b

Spanish Squats

Explosive

Core

Back work

Quads

Rebellion Program

Day 5 Upper Body Strength

Block 3

Warm Up Banded Internal/ External Rotations

Underhand Band Pull Aparts

Push Ups

Reverse Snow Angels

2 x 8/8

2 x 20

2x8

2 x 8/8

Lifting 1a

Behind the Neck Push Press

Week 1

Week 2

4x5

4x5

4x5

4x5

7/5/3/5/7

3x5 2x9

3x5 2x9

7/5/3/5/7

5 x 7-9

5 x 7-9

5 x 7-9

5 x 7-9

4 x 12/12

4 x 12/12

4 x 12/12

4 x 12/12

4 x 17

4 x 17

4 x 17

4 x 17

3 x 25

3 x 25

3 x 25

3 x 25

3 x 25

3 x 25

3 x 25

3 x 25

Ramp

Ramp

Week 3 Static

Week 4 Ramp

Big Finish

2a

Incline Bench

2b

Curl ups

3a

Alternating DB Bench

3b

Bent Over Row

4a

Preacher Curl

4b

Tricep Extensions

Swole

Lats

Swole

Pronated

Bize

Trize

Rebellion Program

mobility Day 1

Day 2

Foam Roll Middle Back

60-90s

Foam Roll Lats

60-90s

Foam Roll Hips

60-90s

Foam Roll Mid Back

60-90s

Foam Roll Groin

60-90s

Foam Roll Groin

60-90s

Couch Stretch

3 x 30s

Brettzel

3 x 30s

Prayer Stretch

3 x 30s

Table Stretch

3 x 10

T-Spine Rotation

3 x 10

Hip opener

Leg Lowering

3 x 10

Twisting Bear

Day 3

1x through 3 x 10

Day 4

Foam Roll IT Band w knee bend

60-90s

Foam Roll ITB w knee bend

60-90s

Foam Roll Mid Back with ext

60-90s

Foam Roll Mid Back with ext

60-90s

Foam Roll Groin

60-90s

Foam Roll Lats

60-90s

Supine Shoulder Ext

3 x 20s

Band Shoulder Series

2 x 15s holds

Seal Stretch

3 x 20s

Band Hip Stretch

3 x 10

Trunk Rotation

3 x 10

Arch Hollow Rolls

3 x 5/5

Standing T-spine ext

3 x 20s

Spider Crawl

3 x 5/5

Prone Arm Extension

3 x 10

Xiaopeng forward

3 x 10

Program Layout Exercise Groups/ Supersets Complete all sets from 1a, then move to 2a. For group 3, complete a set of 3a, then 3b, and alternate between the exercises until all sets are completed. Finally move onto 4a and complete all sets.

Ramp means that you should increase weight each set, pushing yourself to go heavier until the last set is the most weight that you can do.

Static means that every set should be the same weight. Typically you should pick a mid range weight, such as the amount you would lift on the 2nd or 3rd set of a ramping week.

Lifting All Sets

Feet Snatch 1a No Keep Toes Grounded

All Sets

2a Power Clean/Clean

All Sets

All Sets

3a Back Squat 3b Box Jumps 4a Cossack Squats Rest: 1:00

Weight Log Enter the amount of weight you lifted here, either for each set or the heaviest set.

Rest Time The rest time provided should be taken in between each set. For supersets, perform one exercise after the other, and take the rest period after each round.

Video Links Click the exercise title for an example video of the exercise.

3 x 2, 2 x 1 Perform 3 sets of 2, then perform 2 sets of 1.

Ramp

Ramp

Static

Ramp

3 x 2, 2 x 1

3 x 2, 2 x 1

4x2

3 x 2, 2 x 1

5 x 2/1

5 x 2/1

4 x 2/1

5 x 2/1

7,5,3,7,5,3

7,5,3,7,5,3

7,5,3

7,5,3,7,5,3

6x4

6x4

3x4

6x4

3 x 6/6

3 x 6/6

3 x 6/6

3 x 6/6

Varying Rep Schemes When every set in an exercise has different reps, we separate the sets with a comma. In this example, the first set is 7 reps, the second 5 reps, the third 3 reps, and so on.

Unilateral/ Alternating Exercises Some exercises require a number of reps on each side, either x reps on one leg/arm then x reps on the other, or alternating between both sides. In this example, you will perform 6 squats on each leg, alternating from one leg to the other.

Complexes In a complex of exercises, the number of reps for each exercise is separated by the slash. One exercise should flow right into the next. In this case 2 power cleans right into 1 full clean.

Terms and Abbreviations “Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift, pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or “Hang Clean” if the bar is to start at the knees. Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the most weight that you can do. Static: Every set should be the same weight. Typically you should pick a mid range weight, such as the amount you would lift on the 2nd or 3rd set of a ramping week. Unbroken: Do not pause at the top or the bottom of the rep, make continuous. OTM: On The Minute. Set a timer and start each set at the start of every minute. NB: No brush. The bar may not make contact at the hips for cleans and snatches. NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the ground. BN: Behind the Neck. The bar is set behind the neck rather than a front rack. NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other. ECC: Eccentric. Lower the weight slowly. HAF/HAM: Heavy as F**k, as heavy as possible SL: Single Leg. DB: Dumbbell. KB: Kettlebell. Alt: Alternating.