STRENGTH AND
CONDITIONING PROGRAM
TREY BOTTEN
STRENGTH AND CONDITIONING
STRENGTH:
Back Squat- 5/5/3 - 5/5/5+
Any time you see a “+” in this program, it is indicating that you will
perform as many reps as possible on the last set. For all conjugate strength
exercise (Back Squat, Strict Press, Deadlift) when a 5/5/3 rep scheme is
indicated, you should be increasing weight each set. Record the weight and
how many reps you completed each time.
FOCUS:
Take 15 min to build to a 1 rep max box jump
ACCESSORY:
- Sumo Deadlift- 3x10
- Goblet Squat (KB)- 3x10
WORKOUT:
10 MIN AMRAP
o 5 Pull-ups
o 10 Push-ups
o 15 Air Squats
PAGE 1
STRENGTH AND CONDITIONING
STRENGTH:
- Strict Press- 5/5/3- 5/5/5+
ACCESSORY:
- Supine Bar Row 3x8
- Ring Dips 3x5
WORKOUT:
4 RDS
o 6 Toes to Bar
o 9 Squat Jumps
o 12 KB Swings (53# BEAST/ 46# RX)
PAGE 2
STRENGTH AND CONDITIONING
WORKOUT:
- RUN 1 Mile/ Rest 5 MIN
- RUN 400 M/ Rest 5 MIN
- RUN 1 Mile
Score: Total Time
PAGE 3
STRENGTH AND CONDITIONING
STRENGTH:
Deadlift: 5/5/3-5/5/5+
ACCESSORY:
- Snatch Grip Deadlift w/ Shrug (5x10)
WORKOUT:
- Take 10 Min to build to a high Box Jump.
Tabata: (20 seconds work, 10 seconds rest)
o Pushups
o V-ups
o Air squats
o Target jumps
PAGE 4
STRENGTH AND CONDITIONING
WARM-UP
- Hip Mobility
- Resistance Band Warm-up
WORKOUT:
- 8X100 M SPRINT
- 6X50 M SPRINT
- 4X25M SPRINT
o (REST 90)
PAGE 5
STRENGTH AND CONDITIONING
STRENGTH:
- Back Squat- 5/5/3- 3/3/3+
ACCESSORY:
- Straight Leg DeadLift (Box) 4x5
WORKOUT:
30-20-10
o Burpees
o Shoulder to OH (75/45)
o Walking Lunges
PAGE 6
STRENGTH AND CONDITIONING
STRENGTH:
- Strict Press- 5/5/3- 3/3/3+
ACCESSORY:
- Handstand Development
- Strict Pull-ups 6xME
WORKOUT:
10 MIN AMRAP (as many rounds as possible)
o 5 Front Squats (135/95)
o 10 Box Jumps (20)
o 15 Weighted Sit-ups
PAGE 7
STRENGTH AND CONDITIONING
WARM-UP:
Mobility/ Resistance Band
WORKOUT:
- 2 Laps Fitness Trail (800 M)
- 1 Lap Plate Carry OH (400 M)
- 2 Lap Fitness Trail (800 M)
PAGE 8
STRENGTH AND CONDITIONING
STRENGTH:
Deadlift 5/5/3-3/3/3+
ACCESSORY:
Clean
5-4-3-2-2-2
WORKOUT:
- 75 KB Swings
o Rest 1 MIN
- 50 KB Swings
o Rest 1 MIN
- 25 KB SWINGS
PAGE 9
STRENGTH AND CONDITIONING
WORKOUT:
- Sprint Ladder “6” (one length of the gym is “1”)
Start with one sprint, rest, then two, rest, then three etc.
Once you reach “6”, work your way back down to “1”
o Rest 10 MIN w/ YOGA
Sprint Games (or create your own sprint routine)
o Steer Wrangling
o Poke the Bear
o Wild Goose Chase
PAGE 10
STRENGTH AND CONDITIONING
STRENGTH:
- Back Squat- 5/5/3- 5/3/1+
WORKOUT:
12 Min AMRAP
o 5 Power Cleans (135BM/95RX)
o 10 Bar Burpees
o 1 Stair Sprint
PAGE 11
STRENGTH AND CONDITIONING
STRENGTH:
- Strict Press- 5/5/3- 5/3/1+
ACCESSORY:
For Time:
- Hand Stand Pushups 15-12-9
- Ring Dips 15-12-9
WORKOUT:
-
Partner Workout
o Barbell Overhead Hold (95/75)
o 250 Air Squats
o 200 Pushups
o 100 Pullups
- Partner can only A.S. when bar is OH.
PAGE 12
STRENGTH AND CONDITIONING
WARM-UP:
- Resistance Band/Mobility/ Yoga
WORKOUT:
- Run 1.5 MILE
o 4 Burpee Broad Jumps EMOM (every minute on the minute)
PAGE 13
STRENGTH AND CONDITIONING
STRENGTH:
- Deadlift 5/5/3- 5/3/1+
- :20 Seconds Jumping Lunge
ACCESSORY:
- Snatch Grip DL w/ Shrug 4x8
WORKOUT:
15-12-9
o Thrusters (75/45)
o Pull-ups
REST 2 MIN
12-9-6
o““
REST 2 MIN
9-6-3
o““
PAGE 14
STRENGTH AND CONDITIONING
WARM-UP:
- Dynamic Warm-up
WORKOUT:
- 150 Push-ups
- Sprint 40M
Any rest or change in form, sprint 40 M. Keep a cumulative count.
PAGE 15
STRENGTH AND CONDITIONING
STRENGTH
Back Squat
30-20-5x15-30
2 Min rest in between sets
WORKOUT:
3 rounds
- 1 min Max Target Jumps
- 1 Min Max Pull-ups
- 1 Min Max Hollow Rocks
- 1 Min Max KB Swings
- 1 Min Rest
Score is total reps
PAGE 16
STRENGTH AND CONDITIONING
FOCUS:
Handstand Practice
Sprint Relays
WORKOUT:
15 Min AMRAP
7 Hang Cleans
7 Push Press
7 Toes to Bar
PAGE 17
STRENGTH AND CONDITIONING
STRENGTH
Deadlift
6x5 Clean Max (4 Second Count Down, 2 Seconds up)
WORKOUT:
20 Minutes
Every Other Minute
10 Goblet Squats (3 Cleans Advanced at 75%)
7 Burpees
PAGE 18
STRENGTH AND CONDITIONING
WORKOUT:
Partner (Optional)
1 Mile run
150 Wallballs
100 Slamballs
50 Wall Ball Toss
1 Mile Run
PAGE 19
STRENGTH AND CONDITIONING
STRENGTH:
Floor Press x5/ Window Washer :30 Seconds
Pushups x5/ Plank :30
WORKOUT:
Tabata (20 Seconds work/10 sec rest)
Front Squat
Double Unders
OH Plate lunge
Weighted Sit Ups
PAGE 20
STRENGTH AND CONDITIONING
STRENGTH
Back Squat 5x5 (3 sec down -1 sec pause at bottom -2 sec up)
8 Squat Jumps
WORKOUT:
10 MIN AMRAP
10 Box Jumps
10 KB Swings
10 Push-ups
PAGE 21
STRENGTH AND CONDITIONING
STRENGTH
Take 15 Minutes to build to a 1 rep max Push Jerk
WORKOUT:
A. 4 Rounds
1 Min. Each
- Max Calorie Bike
- Max Pull-ups
- Max Jump Squats
- Max Push Press from floor (95/65)
B. One Mile for time
PAGE 22
STRENGTH AND CONDITIONING
WORKOUT:
ARMY RANGER PHYSICAL FITNESS TEST
2 Minutes Push-ups
2 Minutes Sit-ups
Max Pull-ups
5 Mile Run
PAGE 23
STRENGTH AND CONDITIONING
STRENGTH:
Deadlift 10-8-6-4-4x2
5 Step Ups (Bar or KB)
1 Stair Sprint
WORKOUT:
12 MIN AMRAP
3 power cleans 95/65RX 135/95ADV
5 back squats
7 bar-facing burpees
PAGE 24
STRENGTH AND CONDITIONING
FOCUS:
Sprint Games (or sprint workout)
A.
5 min AMRAP
5 Squat Jumps
1/2 Court Sprint
B. Card Game
Shuffle a deck of cards. Place the cards at one end of the gym.
Choose a suit for yourself or your team. Sprint down to the deck and
draw one card. If the card is your suit, take it back to your side. If the
card is not your suit, place it to the side of the deck, face up. Once
you have all cards of your suit, you are finished.
PAGE 25
STRENGTH AND CONDITIONING
STRENGTH:
Back Squat 5/5/5-5/5/5+
ACCESSORY
5x5 Negative Pull-ups
(Jump into a pull-up, count 3-5 seconds down)
5X5 Supine Ring Rows
OLD SCHOOL
5 rounds :30 sec Max reps
Plate Press
(Lie on back, squeeze two 10 lb plates together and perform a
chest press)
Plank hold
Band Bicep Curls
Then...
7-6-5-4-3-2-1
Wall-walk
Burpees
PAGE 26
STRENGTH AND CONDITIONING
STRENGTH:
Strict Press 5/5/3-5/5/5+
KB Swing
15 Heavy Reps (not for time)
WORKOUT:
14 MIN Amrap
5 Front Squats
7 Push Jerk
9 Pull-ups
PAGE 27
STRENGTH AND CONDITIONING
WORKOUT:
800 forward
400 Backward run
800 forward
400 backward run
Then
4-3-2-1
Stair sprints
COOLDOWN:
Hip mobility/yoga
PAGE 28
STRENGTH AND CONDITIONING
STRENGTH
Deadlift 5/5/3-5/5/5+
5 x Box Jumps (high) in between each Deadlift set
Step down
WORKOUT:
3 rounds for time
8 Deadlifts (65%)
7 hang Cleans
6 hand release push-ups
Rest 3 minutes
10-9-8-7-6-5-4-3-2-1
Double Unders
KB swings
PAGE 29
STRENGTH AND CONDITIONING
WARM-UP:
Resistance Band/ Dynamic Warm-up
SPEED FOCUS:
400M Sprint
100 M Slow Jog
300 M Sprint
200 M Slow Jog
200 M Sprint
300 M Slow Jog
100 M Sprint
Repeat
PAGE 30
STRENGTH AND CONDITIONING
STRENGTH:
Back squat 5/5/3-3-3-3+
Jumping pull up x5
3 sec down
WORKOUT:
Every 5 minutes for 25 minutes complete:
4 minute AMRAP, rest 1 minute
- 6 KB Clean
- 8 KB push press
- 10 burpees
- 1 stair sprint
PAGE 31
STRENGTH AND CONDITIONING
STRENGTH:
Strict Press 5/5/3-3/3/3+
ACCESSORY:
Floor Press 5x8/ :20 secs window washers
Plate press 5x8/:20 plank
WORKOUT:
4 Rounds for time:
6 Toes to Bar
9 Squat Jumps
12 Russian KB Swings
8 min time cap or 100 push-ups
Rest 3 MIN
As a group
4 rounds
30 hollow rocks / 1 minute plank
PAGE 32
STRENGTH AND CONDITIONING
STRENGTH:
Power Clean
Take 10 min to build to 1 rep max
(5-4-3-2-2-2-1 example)
WORKOUT:
3 rounds
1 min each
- Stair sprints
- OH Lunge
- Slamballs
- Jump rope
Rest 1 minute
THEN
6-5-4-3-2-1
Wall walk
Sprint
PAGE 33
STRENGTH AND CONDITIONING
STRENGTH:
Deadlift 5/5/3-3/3/3+
WORKOUT:
30 Minutes EMOM
5 pull-ups
10 push-ups
15 air squats
Penalty if you finish:
5-10 min 50 burpees then 1 mile run
10-15 min 40 burpees then 3 laps
15-20 min 30 burpees then 2 laps
20-29 min 20 burpees then 1 lap
30 min- 10 burpees
PAGE 34
STRENGTH AND CONDITIONING
STRENGTH:
15 Min Snatch Development
ACCESSORY:
5x10 Strict Press
5x 10 DB Sumo Deadlift
WORKOUT:
400 M Run
21-15-9
BURPEES
KB Swings
Double Unders
PAGE 35
STRENGTH AND CONDITIONING
STRENGTH
Back squat
5/5/3-5/3/1+
WORKOUT:
Teams of 3
Complete 1 Mile for time
1 OH Plate Carry 10 lbs/BM 15
1 Farmer Carry 35#/BM 44#
3 Burpee penalty any time the weight touches the
ground
PAGE 36
STRENGTH AND CONDITIONING
STRENGTH:
Strict Press 5/5/3- 5/3/1+
ACCESSORY:
Clean Series
4 ROUNDS
1 PC/1 HPC/ 1 HC/ 1 PP or PJ
3x30 Seconds (Flutter Kicks/Recovery Position)
WORKOUT:
6 Min AMRAP
8 Burpees
30 Double Unders
Rest 90 sec
6 Min AMRAP
8 Burpee Box Jump (24”/20”)
30 Double Unders
Rest 90 sec
6 Min AMRAP
8 Box Jumps
30 Double Unders
PAGE 37
STRENGTH AND CONDITIONING
STRENGTH:
10-1 Front Squat
1-10 Push Press
WORKOUT:
6x400
Rest 2 Min
2 Min Time cap- snake the stairs penalty
Record Slowest Time
PAGE 38
STRENGTH AND CONDITIONING
STRENGTH
Deadlift 5/5/3- 5/3/1+
FOCUS:
Take 15 min to build to a 1 rep max box jump
(Compare to day 1 height)
WORKOUT:
7 MIN AMRAP
3 Power Cleans
5 Push Jerk
7 Bar Burpees
Rest 3Min
Clean Ladder 1 Min Rotation
Clean/Hang Clean (Must be done in succession)
65-75-85-95-105-115-125-135
( Start higher for more advanced lifter)
PAGE 39
STRENGTH AND CONDITIONING
WARM-UP:
Resistance Band/ Dynamic Warm-up
SPEED FOCUS:
15 Minutes
30 Second Sprint
60 Second Jog
90 Second Walk
Running Clock
PAGE 40
STRENGTH AND CONDITIONING
RECORD PROJECTED 1 REP MAX
Back Squat 1RM Phase 1:
Back Squat 1RM Phase 2:
Strict Press 1 RM Phase 1:
Strict Press 1 RM Phase 2:
Deadlift 1 RM Phase 1:
Deadlift 1 RM Phase 2:
Max Box Jump Day 1:
PAGE 42
Day 39: