Reach Functional Fitness
Strength & Conditioning, Olympic LiftingBased on Pat O'Shea's interval weight training discussed in his book, Quantum Strength and Power Training, our IWT program is like no training you've done before.
IWT is designed for maximal results. Traditionally, one IWT session a week is called for. The program ups the ante. You will perform three IWT sessions a week. Tuesday and Thursday serve as low intensity accessory work days.
If your weight training has gotten stagnant and your conditioning isn't where it needs to be, give our Interval Weight Training Program a try and you won't be disappointed.
*The program consists of 5 unique training sessions, designed to be repeated over a 4 week schedule. Do not continue the program for more than 4 weeks at a time.
Series 1 Specs:
Skill Level - Intermediate to advanced. Intermediate Olympic Lifting required.
Equipment Needed - Barbells, dumbbells, AirBike, Rower, plyo-box, resistance bands, pulley system.
Focus – Weightlifting, Strength and Conditioning
Training Days per Week - 5
Program Length - 4 Weeks
Excerpt from Day 1 Power Clean and Squat:
3 Rounds:
Hang Power Clean x8-12 @60-65%
Rowing @90%
2 Minutes Rest between rounds.
Excerpt from Day 4 Leg Accessory and Triceps:
DB Bulgarian Split Squat 3x12
(superset)
Skullcrushers 3x10
Reverse Tricep Pressdown 3x12
Features
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
Conditioning
B
Power Clean IWT
3 Rounds: Power Clean x8-12 @60-65% Row x2 minutes @90% Rest two minutes between rounds. After you have completed all three rounds, rest 5 minutes before moving to the next IWT Circuit or next exercise. If you consistently hit 12 reps, increase the weight next time. If you are struggling for 8 reps, decrease the weight next time.
Back Squat IWT
C
3 Rounds: Back Squat x8-12 @60-65% Air Bike x2 minutes @90% Rest two minutes between rounds. After you have completed all three rounds, rest 5 minutes before moving to the next IWT Circuit or next exercise. If you consistently hit 12 reps, increase the weight next time. If you are struggling for 8 reps, decrease the weight next time.
Bodyweight Circuit
D
5 Rounds: Mountain Climbers x10 Push-Ups x10 Burpees x10 Air Squats x10 Box Jumps x10 *Rest one minute.
Recovery
E
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Cable External Rotation
3 x 12
C1
DB Lateral Raise
2 x 15
C2
DB Shrug
2 x 20
D1
Standing Shoulder Extension
2 x 15
D2
Bent Over Rear Delt Fly
2 x 15
E1
Alternating DB Hammer Curl
3 x 10
E2
Reverse EZ Bar Curl
3 x 12
Recovery
F
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
Conditioning
B
Power Snatch IWT
3 Rounds: Power Snatch x8-12 @60-65% Rowing x2 minutes @90% Rest two minutes between rounds. After you have completed all three rounds, rest 5 minutes before moving to the next IWT Circuit or next exercise. If you consistently hit 12 reps, increase the weight next time. If you are struggling for 8 reps, decrease the weight next time.
Conditioning
C
Bench Press IWT
3 Rounds: Bench Press x8-12 @60-65% Air Bike x2 minutes @90% Rest two minutes between rounds. After you have completed all three rounds, rest 5 minutes before moving to the next IWT Circuit or next exercise. If you consistently hit 12 reps, increase the weight next time. If you are struggling for 8 reps, decrease the weight next time.
Bodyweight Circuit
D
5 Rounds: Cossack Squat x10 Pull-Ups x10 Burpees x10 Split Jumps x10 Dips x10 *Rest one minute.
Recovery
E
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
DB Bulgarian Split Squat
3 x 12
C1
Side Lying Leg Raise
2 x 15
C2
Calf Raise
2 x 20 @ 95 lb
D1
Seated Banded Leg Curls
2 x 15
D2
DB Lateral Lunge
2 x 10
E1
Skull Crushers
3 x 10
E2
Reverse Tricep Pressdown
3 x 12
Recovery
F
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
Conditioning
B
Snatch High Pull IWT
3 Rounds: Hang Snatch High Pull x8-12 @60-65% Rowing x2 minutes @90% Rest two minutes between rounds. After you have completed all three rounds, rest 5 minutes before moving to the next IWT Circuit or next exercise. If you consistently hit 12 reps, increase the weight next time. If you are struggling for 8 reps, decrease the weight next time.
Conditioning
C
Deadlift IWT
3 Rounds: Deadlift x8-12 @60-65% Air Bike x2 minutes @90% Rest two minutes between rounds. After you have completed all three rounds, rest 5 minutes before moving to the next IWT Circuit or next exercise. If you consistently hit 12 reps, increase the weight next time. If you are struggling for 8 reps, decrease the weight next time.
Bodyweight Circuit
D
5 Rounds: Reverse Lunge x10 Chin-Up x10 Burpees x10 Tuck Jump x10 Close Grip Push-Up x10 *Rest one minute.
Recovery
E
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
