Strongbyscience

Coach
Max Schmarzo

Strength, power and movement all mixed into one. This is a great program to get you a little bigger and stronger while incorporating some light conditioning and movement. It is the same program that was used to kick-start our always an athlete training team.

This program is six days a week and a great opener for anyone looking to get their body ready for more advanced programming.

We focus on building our upper and lower body strength up, with some strategically placed power, plyometric and hypertrophy work.

This will act as a nice precursor to the always an athlete program. Once you get through this program you will be able to hit the ground running!

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
BarbellRackDumbbells BandsSomething to jump onSomewhere to run ( a treadmill will probably work too(You can use your Dumbbell as a Kettlebell
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Welcome to the program video

Prep

B

Ground Based Movement (1)

2 rounds not for time Perform each exercise on each leg for a total of 6-10 reps Take your time and no need to rush

Prep

C

Skip prep

D

Box Jumps CMJ

4 x 2

E

Barbell Back Squat

8, 6, 4, 2, 6 @ 70, 75, 80, 82.5, 70 %

F

Barbell Sumo Rack Pull

8, 6, 6, 8 @ 70, 75, 75, 70 %

G

DB Split Squat

3 x 8 @ 70 %

H

Hand Assisted Sissy Squats

3 x 20

I

Tempo Runs

4 x 60

Monday
Week 1 Day 2

Prep

A

Band Upper Series

B

Barbell Bench Press

8, 6, 5, 4, 10 @ 70, 75, 77.5, 80, 70 %

C

DB Hand Supported Row

4 x 8 @ 7

D

DB Constant Tension Bench

3 x 40

E1

DB Reverse Fly

3 x 12

E2

DB Shrugs (Pull-Back)

3 x 12

E3

DB Side Raises

3 x 12

F1

DB Hammer Curl

2 x 20

F2

DB Roll Backs

2 x 20

Tuesday
Week 1 Day 3

A1

Dive Bomb Rock Back Pushups

6 x 5

A2

KB Swings

6 x 5

A3

High Knee Rev Up

6 x 5

A4

Walking Inch Worm

6 x 2

A5

Squat to toe touch

6 x 5

Recovery

B

Lower body band stretch

Wednesday
Week 1 Day 4

Prep

A

BW Lower Body

B

Lateral hop to vertical hop

4 x 4

C

DB Snatch

3 x 4

D

DB Jumps From Box

3 x 2

E

Barbell Pause Front Squat

6 x 2 @ 65 %

F

DB Double Arm Swing

4 x 5

G

DB Step Downs

3 x 5

H

DB RDL

3 x 5

I1

Deep Squat KB Sweeps

3 x 20

I2

Deep Squat Side to Side Rocks

3 x 20

I3

Seated Open Hip Rocker

3 x 20

Thursday
Week 1 Day 5

A

Banded Four Way Series

2 x 10

B

DB Floor Press

4 x 10 @ 70 %

C

Barbell Row

10, 8, 6, 6

D

Pull Up

3 x 10

E

DB OHP

3 x 8

F1

Half Dead Bug With Press

3 x 10

F2

Straight Arm Sit Up

3 x 10

F3

Straight Leg Raise With DB Crunch

3 x 10

Friday
Week 1 Day 6

Prep

A

Skip prep

3-4 rounds About 10 reps per exercise

B

Tempo Runs

5 x 50

Conditioning

C

BW stretch 1

Kick-Start