Our General Strength Plan is detailed. Here it is.
Weeks 1 & 2
It is not enough to get things done; they must be done right. ~Arthur T. Hadley
1. SuperSet
a. Dead Lifts 2 x 4 with five minutes recovery off your legs. During the recovery, do the pull-ups and sit down if there’s extra time
b. Pull – ups 2 x 10 (use a band or a person to help if you can’t do them solo)
2. SuperSet
a. Single-Leg Step-ups, week 1: 3x12 on each leg holding weight; week 2: 2x12, 1x10 on each leg increasing weight on last set. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards with body weight
b. Two-Legged Stir 2x10 both ways
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine)
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 10 meters
b. Side to Side (Right & Left) 10 meters
c. Slow Karioke (Right & Left) 10 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on soft grass
Weeks 3 & 4
Improving yourself is the best way to help your team.
1. Superset
a. Power High Pull 2x4 with five minutes recovery off your legs. During recovery, do the pull-ups and sit down if there’s extra time.
b. Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, week 3: 1x12, 2x10 on each leg increased weight from last week; week 4: 3x10 increasing weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, increasing weight from last week
3. SuperSet
a. Yoke Walk 60 seconds Side to Side with a little more than body weight.
b. One-Legged Stir 2x10 on one leg, 2x10 on the other leg
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine), add a plate in hands if possible
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 15 meters
b. Side to Side (Right & Left) 15 meters
c. Slow Karioke (Right & Left) 15 meters
d. Knee Lifts (Right & Left) 12 on each
e. Bench Pulls (Right & Left) 12 on each
f. Clam Shells (Right & Left) 12 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on soft grass
Week 5 – Compensation Week (Let your body catch up!!!)
A champion pays an extra price to be better than anyone else. Paul “Bear” Bryant
1. Superset
a. Power High Pull 2x4 with five minutes recovery off your legs. During recovery, do the pull-ups and sit down if there’s extra time.
b. Wide Grip Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, 3x12 with lighter weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, decreasing weight from last week
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards with body weight.
b. One-Legged Stir 2x10 on one leg, 2x10 on the other leg
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine)
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 10 meters
b. Side to Side (Right & Left) 10 meters
c. Slow Karioke (Right & Left) 10 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on soft grass
Weeks 6 & 7
It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through. Zig Ziglar
1. Superset
a. Power High Pull 2x3 with five minutes recovery off your legs with increased weight. During recovery, do the pull-ups and sit down if there’s extra time.
b. Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, week 6:2x10, 1x8 on each leg increased weight from two weeks ago; week 7: 1x10, 2x8 increasing weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, increasing weight from two weeks ago
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards increasing weight from two weeks ago. b. One-Legged Right Twist x 10, One-Legged Left Twist x 10, Repeat with other leg
4. Hyperextensions – 3 x 10 (Supermans if you don’t have the machine), increasing weight from two weeks ago
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 20 meters
b. Side to Side (Right & Left) 20 meters
c. Slow Karioke (Right & Left) 20 meters
d. Knee Lifts (Right & Left) 12 on each
e. Bench Pulls (Right & Left) 12 on each
f. Clam Shells (Right & Left) 12 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Week 8 Compensation Week
The toughest thing about being a success is that you’ve got to keep being a success. Irving Berlin
1. Superset
a. Power High Pull 2x4 with five minutes recovery off your legs – Lighter weight than last week. During recovery, do the pull-ups and sit down if there’s extra time. b. Wide Grip Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, 3x12 with lighter weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, decreasing weight from last week
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards with body weight.
b. One-Legged Right Twist x 10, One-Legged Left Twist x 10, Repeat with other leg
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine)
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 10 meters
b. Side to Side (Right & Left) 10 meters
c. Slow Karioke (Right & Left) 10 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Weeks 9 & 10
Honor is better than honors. Abraham Lincoln
1. Superset
a. Power High Pull 2x2 with five minutes recovery off your legs with increased weight. During recovery, do the pull-ups and sit down if there’s extra time.
b. Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, week 9:3x8 on each leg increased weight from two weeks ago; week 10: 2x8, 1 x 6 increasing weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x8 with bar or stick, increasing weight from two weeks ago
3. SuperSet
a. Yoke Walk 60 seconds Side to Side increasing weight from two weeks ago.
b. One-Legged Stir 2x10 on one leg, 2x10 on the other leg
4. Hyperextensions – 3 x 10 (Supermans if you don’t have the machine), increasing weight from two weeks ago
5. Plank – Hold for two minutes
6. Band Routine – increase resistance if possible
a. Forward Walk 20 meters
b. Side to Side (Right & Left) 20 meters
c. Slow Karioke (Right & Left) 20 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Week 11 – Compensation Week
I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. E.B. White
1. Superset
a. Power High Pull 2x4 with five minutes recovery off your legs – Lighter weight than last week. During recovery, do the pull-ups and sit down if there’s extra time. b. Wide Grip Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, 3x12 with lighter weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, decreasing weight from last week
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards with body weight.
b. One-Legged Stir 2x10 on one leg, 2x10 on the other leg
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine)
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 10 meters
b. Side to Side (Right & Left) 10 meters
c. Slow Karioke (Right & Left) 10 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Weeks 12 & 13
Progress always involves risk.
1. Superset
a. Power High Pull 2x2 with five minutes recovery off your legs with increased weight. During recovery, do the pull-ups and sit down if there’s extra time.
b. Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, week 12:1x8, 2x6 on each leg increased weight from two weeks ago; week 13:3x6 increasing weight. During the recovery, do walking good mornings. b. Walking Good Mornings 3x8 with bar or stick, increasing weight from two weeks ago
3. SuperSet
a. Yoke Walk 60 seconds Front to Back increasing weight from two weeks ago.
b. One-Legged Right Twist x 10, One-Legged Left Twist x 10, Repeat with other leg
4. Hyperextensions – 3 x 10 (Supermans if you don’t have the machine), increasing weight from two weeks ago
5. Plank – Hold for two minutes
6. Band Routine – increase resistance if possible
a. Forward Walk 20 meters
b. Side to Side (Right & Left) 20 meters
c. Slow Karioke (Right & Left) 20 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
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