weight program
TRANSCRIPT
Name: Darkside Rest: 60 sec Day 1 Day 2 Day 3
NOTESWk 1 Wk 2 Wk 3 Wk 1 Wk 2 Wk 3 Wk 1 Wk 2 Wk 3NON-COUNTER MOVEMENT DB JUMP MED BALL TOSS W/ BROAD JUMP
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DB INCLINE PRESS30 sec - 1 min rest 30 sec - 1 min rest
Hold DB at your sides Jump during the release of the ball5 5 5 5 5 5 12 12 125 5 5 5 5 5 12 12 125 5 5 5 5 5 12 12 12
5 5 5 5 12 12
2 DB RDL
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DB BENCH
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GOBLET SQUATDoor Jam Pec Stretch 3x5 ea Squat to Stand 3x8
12 12 1212 12 12 12 12 12 12 12 1212 12 12 12 12 12 12 12 1212 12 12 12 12 12 12 12
12 12 12 12PULL-UPS
KB RDL 1 ARM 1 LEG SUPPORTED DB ROW Add weight if necessaryBent Knee Hamstring Stretch 3x5 ea Standing T's/Y's/W's 3x5 ea Use a band for assistance if necessary
Use DB if KB not available 12 12 1212 12 12 12ea 12ea 12ea 12 12 1212 12 12 12ea 12ea 12ea 12 12 1212 12 12 12ea 12ea 12ea 12 12
12 12 12ea 12eaDB STEP UPS
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LATERAL PLANK
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HANGING KNEE TUCKSHold DB between feet if easy 12ea 12ea 12ea
30s 30s 30s 10 12 12 12ea 12ea 12ea30s 30s 30s 10 12 12 12ea 12ea 12ea30s 30s 30s 10 12 12 12ea 12ea
DB SUITCASE CARRY DB WAITERS WALK
30yd 40yd 40yd 30yd 40yd 40yd
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PERPENDICULAR MED BALL THROW30yd 40yd 40yd 30yd 40yd 40yd Side faces wall/partner
40yd 40yd 6ea 6ea 6ea6ea 6ea 6ea
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1 ARM DB OH PRESS
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DB LATERAL LUNGE 6ea 6ea 6ea12ea 12ea 12ea 12ea 12ea 12ea FARMER'S WALK12ea 12ea 12ea 12ea 12ea 12ea
12ea 12ea 30yd 40yd 40ydPB LEG CURL BARBELL INVERTED ROW 30yd 40yd 40yd
12 12 12 12 12 12 40yd12 12 12 12 12 12
12 12
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ISO BACK EXTENSION HOLDSANKLE INVERSION/EVERSION W/ BAND BACK EXTENSIONS 30s 30s 30s10ea 10ea 10ea 10 10 12 30s 30s 30s10ea 10ea 10ea 10 10 12 30s 30s 30s
10ea 10 12 ANKLE INVERSION/EVERSION W/ BAND10ea 10ea 10ea10ea 10ea 10ea
10ea
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ck DB = Dumbbell PB = Physioball OH = Overhead RFE = Rear Foot Elevated BB = Barbell ALT = Alternating SL = Single Leg Goal is to increase weight each week. Be conservative with your weight selection the first week but really start pushing and dailing in the weights for weeks 2 and 3. Keep good form and use the tempo provided (3 seconds to bring the weight down, 1 second pause at the portion of the lift where you change direction, and 1 second to finish the lift). If you don't know what a lift is just google it and it should show up. Each block must be complete before moving to the next one i.e. TBPB, SB, RB, and then AB. TBPB and SB should be done one exercises at a time, but RB and AB should be done in a circuit fashion.
Name: Rest: 60 sec
Day 1 Day 2 Day 3NOTES
Wk 1 Wk 2 Wk 3 Wk 1 Wk 2 Wk 3 Wk 1 Wk 2 Wk 3COUNTER MOVEMENT DB JUMP MED BALL CHEST PASS W/ BROAD JUMP
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ALTERNATING DB INCLINE PRESS30 sec - 1 min rest 30 sec - 1 min rest
Hold DB at your sides Jump during the release of the ball5 5 5 5 5 5 8ea 8ea 8ea5 5 5 5 5 5 8ea 8ea 8ea5 5 5 5 5 5 8ea 8ea 8ea
5 5 5 5 8ea 8ea
BB RDL
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ALTERNATING DB BENCH
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GOBLET SQUATDoor Jam Pec Stretch 3x5 ea Squat to Stand 3x8
8ea 8ea 8ea8ea 8ea 8ea 8 8 8 8ea 8ea 8ea8ea 8ea 8ea 8 8 8 8ea 8ea 8ea8ea 8ea 8ea 8 8 8 8ea 8ea
8ea 8ea 8 8PULL-UPS
2 DB RDL 1 ARM 1 LEG SUPPORTED DB ROW Add weight if necessarySupported Inverted Hamstring 3x5 ea Prone T's/Y's/W's 3x5 ea Use a band for assistance if necessary
8 8 88 8 8 8ea 8ea 8ea 8 8 88 8 8 8ea 8ea 8ea 8 8 88 8 8 8ea 8ea 8ea 8 8
8 8 8ea 8eaDB STEP UPS
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LATERAL PLANK
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HANGING KNEE TUCKSHold DB between feet if easy 8ea 8ea 8ea
40s 40s 40s 12 15 15 8ea 8ea 8ea40s 40s 40s 12 15 15 8ea 8ea 8ea40s 40s 40s 12 15 15 8ea 8ea
DB SUITCASE CARRY DB WAITERS WALK
40yd 50yd 50yd 40yd 50yd 50yd
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PERPENDICULAR MED BALL THROW40yd 50yd 50yd 40yd 50yd 50yd Side faces wall/partner
50yd 50yd 5ea 5ea 5ea5ea 5ea 5ea
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ALT DB OH PRESS
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DB LATERAL LUNGE 5ea 5ea 5ea8 8 8 8ea 8ea 8ea FARMER'S WALK8 8 8 8ea 8ea 8ea
8 8ea 40yd 50yd 50ydPB LEG CURL BARBELL INVERTED ROW 40yd 50yd 50yd
8 8 8 8ea 8ea 8ea 50yd8 8 8 8ea 8ea 8ea
8 8ea
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ISO BACK EXTENSION HOLDSANKLE INVERSION/EVERSION W/ BAND BACK EXTENSIONS 40s 40s 40s10ea 10ea 10ea 12 15 15 40s 40s 40s10ea 10ea 10ea 12 15 15 40s 40s 40s
10ea 15 ANKLE INVERSION/EVERSION W/ BAND10ea 10ea 10ea10ea 10ea 10ea
10ea
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ck DB = Dumbbell PB = Physioball OH = Overhead RFE = Rear Foot Elevated BB = Barbell ALT = Alternating SL = Single Leg Goal is to increase weight each week. Be conservative with your weight selection the first week but really start pushing and dailing in the weights for weeks 2 and 3. Keep good form and use the tempo provided. If you don't know what a lift is just google it and it should show up. Each block must be complete before moving to the next one i.e. TBPB, SB, RB, and then AB. TBPB and SB should be done one exercises at a time, but RB and AB should be done in a circuit fashion.
Name: Rest: 60 sec Day 1 Day 2 Day 3
NOTESWk 1 Wk 2 Wk 3 Wk 1 Wk 2 Wk 3 Wk 1 Wk 2 Wk 3
1 ARM DB HANG SNATCH BB HANG (ABOVE KNEE) CLEAN PULL
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BB INCLINE PRESS1 min rest 1 min rest Lateral Raises 3x8
5ea 5ea 5ea 5 5 5 10 10 105ea 5ea 5ea 5 5 5 10 10 105ea 5ea 3ea 5 5 3 10 10 10
5ea 3ea 5 3 10 10
BB RDL
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BB BENCH PRESS
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BB BACK SQUAT Eccentric Leg Curls 3x8Door Jam Pec Stretch 3x5 ea Squat to Stand 3x8 Use a partner if sliders aren't available
10 10 1010 10 10 10 10 10 10 10 1010 10 10 10 10 10 10 10 1010 10 10 10 10 10 10 10
10 10 10 10PULL-UPS
BB RDL BENT OVER 1 ARM SUPPORTED DB ROW Bent Over Reverse Flys 3x8Supported Inverted Hamstring 3x5 ea PB T's/Y's/W's 3x5 ea Use a band for assistance if necessary or add weight
10 10 1010 10 10 10ea 10ea 10ea 10 10 1010 10 10 10ea 10ea 10ea 10 10 1010 10 10 10ea 10ea 10ea 10 10
10 10 10ea 10eaRFE SPLIT SQUAT
SL Squat Off Box 3x8ea
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LATERAL PLANK
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HANGING KNEE TUCKSHold DB between feet if easy 10ea 10ea 10ea
50s 50s 50s 15 15 15 10ea 10ea 10ea50s 50s 50s 15 15 15 10ea 10ea 10ea50s 50s 50s 15 15 15 10ea 10ea
DB SUITCASE CARRY DB WAITERS WALK
50yd 50yd 50yd 50yd 50yd 50yd
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PERPENDICULAR MED BALL THROW50yd 50yd 50yd 50yd 50yd 50yd Side faces wall/partner
50yd 50yd 50yd 50yd 5ea 5ea 3ea5ea 3ea 3ea
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DB PUSH PRESS
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WALKING DB LUNGES 3ea 3ea 3ea10 10 10 10ea 10ea 10ea FARMER'S WALK10 10 10 10ea 10ea 10ea
10 10ea 50yd 50yd 50ydPB LEG CURL 1/2 KNEELING ALT. LAT PULLDOWN 50yd 50yd 50yd
10 10 10 10ea 10ea 10ea 50yd 50yd10 10 10 10ea 10ea 10ea
10 10ea
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ISO BACK EXTENSION HOLDSANKLE INVERSION/EVERSION W/ BAND BACK EXTENSIONS 50s 50s 50s10ea 10ea 10ea 15 15 15 50s 50s 50s10ea 10ea 10ea 15 15 15 50s 50s 50s
10ea 15 15 ANKLE INVERSION/EVERSION W/ BAND10ea 10ea 10ea10ea 10ea 10ea
10ea
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Tota
l B
ody P
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ck DB = Dumbbell PB = Physioball OH = Overhead RFE = Rear Foot Elevated BB = Barbell ALT = Alternating SL = Single Leg Goal is to increase weight each week. Be conservative with your weight selection the first week but really start pushing and dailing in the weights for weeks 2 and 3. Keep good form and use the tempo provided. If you don't know what a lift is just google it and it should show up. Each block must be complete before moving to the next one i.e. TBPB, SB, RB, and then AB. TBPB and SB should be done one exercises at a time, but RB and AB should be done in a circuit fashion.
Name: Rest: 90 sec Day 1 Day 2 Day 3
NOTESWk 1 Wk 2 Wk 3 Wk 1 Wk 2 Wk 3 Wk 1 Wk 2 Wk 3
1 ARM DB HANG SNATCH BB HANG (ABOVE KNEE) CLEAN PULL
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BB INCLINE PRESS1 min rest 1 min rest Lateral Raises 3x8
5 5 3 5 5 3 6 6 65 5 3 5 5 3 6 6 63 3 3 3 3 3 6 6 6
3 3 3 3 6 6
BB RDL
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BB BENCH PRESS
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BB FRONT SQUAT PB Leg Curl 3x8Door Jam Pec Stretch 3x5 ea Squat to Stand 3x8
6 6 66 6 6 6 6 6 6 6 66 6 6 6 6 6 6 6 66 6 6 6 6 6 6 6
6 6 6 6PULL-UPS
BB RDL BENT OVER 1 ARM SUPPORTED DB ROW Bent Over Reverse Flys 3x8Inverted Hamstring 3x5 ea PB T's/Y's/W's Use a band for assistance if necessary or add weight
6 6 66 6 6 6ea 6ea 6ea 6 6 66 6 6 6ea 6ea 6ea 6 6 66 6 6 6ea 6ea 6ea 6 6
6 6 6ea 6eaRFE SPLIT SQUAT
SL Squat Off Box 3x8ea
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al B
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LATERAL PLANK
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al B
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HANGING KNEE TUCKSHold DB between feet if easy 6ea 6ea 6ea
60s 60s 60s 15 15 15 6ea 6ea 6ea60s 60s 60s 15 15 15 6ea 6ea 6ea60s 60s 60s 15 15 15 6ea 6ea
DB SUITCASE CARRY DB WAITERS WALK
50yd 50yd 50yd 50yd 50yd 50yd
Rota
tion
al B
lock
PERPENDICULAR MED BALL THROW50yd 50yd 50yd 50yd 50yd 50yd Side faces wall/partner50yd 50yd 50yd 50yd 50yd 50yd 3ea 3ea 3ea
3ea 3ea 3ea
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DB PUSH PRESS
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WALKING DB LUNGES 3ea 3ea 3ea6 6 6 6ea 6ea 6ea FARMER'S WALK6 6 6 6ea 6ea 6ea
6 6ea 50yd 50yd 50ydSL PB LEG CURL 1/2 KNEELING ALT. LAT PULLDOWN 50yd 50yd 50yd
6 6 6 6ea 6ea 6ea 50yd 50yd 50yd6 6 6 6ea 6ea 6ea
6 6ea
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ISO BACK EXTENSION HOLDSANKLE INVERSION/EVERSION W/ BAND BACK EXTENSIONS 60s 60s 60s10ea 10ea 10ea 15 15 15 60s 60s 60s10ea 10ea 10ea 15 15 15 60s 60s 60s
10ea 15 15 15 ANKLE INVERSION/EVERSION W/ BAND10ea 10ea 10ea10ea 10ea 10ea
10ea
Tota
l B
ody P
ow
er
Blo
ck
Tota
l B
ody P
ow
er
Blo
ck DB = Dumbbell PB = Physioball OH = Overhead RFE = Rear Foot Elevated BB = Barbell ALT = Alternating SL = Single Leg Goal is to increase weight each week. Be conservative with your weight selection the first week but really start pushing and dailing in the weights for weeks 2 and 3. Keep good form and use the tempo provided. If you don't know what a lift is just google it and it should show up. Each block must be complete before moving to the next one i.e. TBPB, SB, RB, and then AB. TBPB and SB should be done one exercises at a time, but RB and AB should be done in a circuit fashion.