Strength and Conditioning Program
Athlete Strength Block
Notes:
Daily Workout Training Modality Order: 1. Speed > 2. Power > Strength > Hyper > Conditioning
Week 10: Deload Week same as week 5, Week 11: x3 Options use calculator and restart training block/Test 1RM/Start Peaking Block
Remember to do a good 10 min warm up, I would recommend a cardio exercise that increases your core temperature (for example
incline walking on the treadmill), then mobility specific for the exercises you are performing.
*Record any injuries, adjustments or changes to the program*
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Chris McDonald
BSc Sport & Exercise Science
MSc Sport & Exercise Nutrition
Email: chrismcdonaldbusiness@gmail.com Contact: 07453000190
Starting
1RM
Week 9 Reps
Estimated
1RM
SQUAT
BENCH
DEADLIFT
OHP
FRONT SQUAT
MOVING UP YOUR WORKING MAX
[(REPS PERFORMED – STANDARD) X INCREMENT PER REP] + WORKING MAX = NEW WORKING MAX
Increment per rep variations: Upper body 1.25-2.5lbs and Lowerbody 2.4-5lbs
Cap set at 10 reps above the standard. E.g reps beyond the standard, only 10 of those reps would be considered when adjusting the working max.
REP MAX CALCULATOR
(WEIGHT X REPS X .033) + WEIGHT = PROJECTED MAX
(Rep records in the 8+ rep range aren’t as accurate as projections from the lower range)
Chris McDonald
BSc Sport & Exercise Science
MSc Sport & Exercise Nutrition
Email: chrismcdonaldbusiness@gmail.com Contact: 07453000190
Speed Training – (Pair Plyo Lower body with Lower body workouts and Plyo Upperbody with Push Days 1 and 2)
PLYOMETRIC 1
Lower Body
Depth Jump
Box Jump
SETS
PLYOMETRIC 2
Upper Body
Ball Slam
Wall Slam
SETS
PLYOMETRIC 3
Lower Body
Pogo Jump
Jumps Distance
SETS
PLYOMETRIC 4
Upper Body
Ball Slam
Rotational Slam
SETS
Sprint Session 1
SETS
Decline
20m
5
Sprints
WEEK 1
Reps: 4
WEEK 2
Reps 4
WEEK 3
Reps: 4
WEEK 4
Reps: 4
WEEK 5
Reps: 4
WEEK 6
Reps 4
WEEK 7
Reps: 4
WEEK 8
Reps: 4
WEEK 9
Reps: 4
WEEK 1
Reps: 4
WEEK 2
Reps 4
WEEK 3
Reps: 4
WEEK 4
Reps: 4
WEEK 5
Reps: 4
WEEK 6
Reps 4
WEEK 7
Reps: 4
WEEK 8
Reps: 4
WEEK 9
Reps: 4
WEEK 1
Reps: 4
WEEK 2
Reps 4
WEEK 3
Reps: 4
WEEK 4
Reps: 4
WEEK 5
Reps: 4
WEEK 6
Reps 4
WEEK 7
Reps: 4
WEEK 8
Reps: 4
WEEK 9
Reps: 4
WEEK 1
Reps: 4
WEEK 2
Reps 4
WEEK 3
Reps: 4
WEEK 4
Reps: 4
WEEK 5
Reps: 4
WEEK 6
Reps 4
WEEK 7
Reps: 4
WEEK 8
Reps: 4
WEEK 9
Reps: 4
WEEK 1
Reps: 1
WEEK 2
Reps 1
WEEK 3
Reps: 1
WEEK 4
Reps: 1
WEEK 5
Reps: 1
WEEK 6
Reps 1
WEEK 7
Reps: 1
WEEK 8
Reps: 1
WEEK 9
Reps: 1
WEEK 1
Reps:
WEEK 2
Reps 1
WEEK 3
Reps: 1
WEEK 4
Reps: 1
WEEK 5
Reps: 1
WEEK 6
Reps 1
WEEK 7
Reps: 1
WEEK 8
Reps: 1
WEEK 9
Reps: 1
4
4
4
4
4
4
4
4
Sprint Session 2
SETS
Sprints 50m
5
Chris McDonald
BSc Sport & Exercise Science
MSc Sport & Exercise Nutrition
Email: chrismcdonaldbusiness@gmail.com Contact: 07453000190
WORKOUT 1: LOWER BODY DAY 1
STRENGTH
SETS
Low Bar Squat
1
2
3
4
5
ACCESSORY
Glute Bridge
Single Leg RDL
Leg Extension
Hamstring Curl
Bench Press
Close Grip
Calf Raise
Cable Crunch
SETS
WEEK 1
75%
Reps: 5
WEEK 2
80%
Reps:4
WEEK 3
85%
Reps: 3
WEEK 4
87.5%
Reps: 3
WEEK 5 Deload
70%
Reps: 2
WEEK 6
80%
Reps: 5
WEEK 7
85%
Reps: 4
WEEK 8
87.5%
Reps: 3
WEEK 9
90%
Reps: 3+
WEEK 1
Reps: 8-12
WEEK 2
Reps: 8-10
WEEK 3
Reps: 8-10
WEEK 4
Reps: 8 - 10
WEEK 5 Deload
Reps: 8-10 RPE 6
WEEK 6
Reps: 6-8
WEEK 7
Reps: 6-8
WEEK 8
Reps: 6 - 8
WEEK 9
Reps: 6 - 8
1
2
3
1
2
3
1
2
3
1
2
3
4
5
1
2
3
1
2
3
1
2
3
4
5
Chris McDonald
BSc Sport & Exercise Science
MSc Sport & Exercise Nutrition
Email: chrismcdonaldbusiness@gmail.com Contact: 07453000190
WORKOUT 2: PULL DAY 1
STRENGTH
SETS
Deadlift
1
2
3
4
5
ACCESSORY
Face Pulls
Lat Pull Down
Seated Row
Rear Delt Fly
Hammer Curl
Preacher Curl
Cable Curl
SETS
WEEK 1
75%
Reps: 5
WEEK 2
80%
Reps:4
WEEK 3
85%
Reps: 3
WEEK 4
87.5%
Reps: 3
WEEK 5 Deload
70%
Reps: 2
WEEK 6
80%
Reps: 5
WEEK 7
85%
Reps: 4
WEEK 8
87.5%
Reps: 3
WEEK 9
90%
Reps: 3+
WEEK 1
Reps: 8-12
WEEK 2
Reps: 8-10
WEEK 3
Reps: 8-10
WEEK 4
Reps: 8 - 10
WEEK 5 Deload
Reps: 8-10 RPE 6
WEEK 6
Reps: 6-8
WEEK 7
Reps: 6-8
WEEK 8
Reps: 6 - 8
WEEK 9
Reps: 6 - 8
1
2
3
1
2
3
1
2
3
1
2
3
4
5
1
2
3
1
2
3
1
2
3
4
5
Chris McDonald
BSc Sport & Exercise Science
MSc Sport & Exercise Nutrition
Email: chrismcdonaldbusiness@gmail.com Contact: 07453000190
WORKOUT 3: PUSH DAY 1
STRENGTH
SETS
Bench Press
1
2
3
4
5
ACCESSORY
Incline
Press
Bench
Shoulder Press
Chest Flys
Side lateral Raise
Overhead Triceps
Tricep Machine
Tricep Rope Ext
SETS
WEEK 1
75%
Reps: 5
WEEK 2
80%
Reps:4
WEEK 3
85%
Reps: 3
WEEK 4
87.5%
Reps: 3
WEEK 5 Deload
70%
Reps: 2
WEEK 6
80%
Reps: 5
WEEK 7
85%
Reps: 4
WEEK 8
87.5%
Reps: 3
WEEK 9
90%
Reps: 3+
WEEK 1
Reps: 8-12
WEEK 2
Reps: 8-10
WEEK 3
Reps: 8-10
WEEK 4
Reps: 8 - 10
WEEK 5 Deload
Reps: 8-10 RPE 6
WEEK 6
Reps: 6-8
WEEK 7
Reps: 6-8
WEEK 8
Reps: 6 - 8
WEEK 9
Reps: 6 - 8
1
2
3
1
2
3
1
2
3
1
2
3
4
5
1
2
3
1
2
3
1
2
3
4
5
Chris McDonald
BSc Sport & Exercise Science
MSc Sport & Exercise Nutrition
Email: chrismcdonaldbusiness@gmail.com Contact: 07453000190
WORKOUT 4: LOWER BODY DAY 2
STRENGTH
SETS
Front Squat
1
2
3
4
5
ACCESSORY
High Bar Squat
RDL
Hamstring Curl
Calf Raises
Bi-cep Curls
Side Lateral Raise
Cable Crunch
SETS
WEEK 1
75%
Reps: 5
WEEK 2
80%
Reps:4
WEEK 3
85%
Reps: 3
WEEK 4
87.5%
Reps: 3
WEEK 5 Deload
70%
Reps: 2
WEEK 6
80%
Reps: 5
WEEK 7
85%
Reps: 4
WEEK 8
87.5%
Reps: 3
WEEK 9
90%
Reps: 3+
WEEK 1
Reps: 8-12
WEEK 2
Reps: 8-10
WEEK 3
Reps: 8-10
WEEK 4
Reps: 8 - 10
WEEK 5 Deload
Reps: 8-10 RPE 6
WEEK 6
Reps: 6-8
WEEK 7
Reps: 6-8
WEEK 8
Reps: 6 - 8
WEEK 9
Reps: 6 - 8
1
2
3
1
2
3
1
2
3
1
2
3
4
5
1
2
3
1
2
3
1
2
3
4
5
Chris McDonald
BSc Sport & Exercise Science
MSc Sport & Exercise Nutrition
Email: chrismcdonaldbusiness@gmail.com Contact: 07453000190
WORKOUT 5: PULL DAY 2
STRENGTH
SETS
Power Clean
1
2
3
ACCESSORY
Bent Over Row
Pull Ups
Face Pulls
Seated Row
Preacher Curl
Barbell Curl
Reverse Curl
SETS
WEEK 1
DM/80/80%
Reps: 3
WEEK 2
DM/85/85%
Reps:2
WEEK 3
DM/90/90%
Reps: 2
WEEK 4
DM/95/95%
Reps: 1
WEEK 5 Deload
RPE 7
Reps: 1
WEEK 6
92.5%
Reps: 3
WEEK 7
DM/90/90%
Reps: 2
WEEK 8
DM/90/90%
Reps: 2
WEEK 9
DM/95/95%
Reps: 1
WEEK 1
Reps: 8-12
WEEK 2
Reps: 8-10
WEEK 3
Reps: 8-10
WEEK 4
Reps: 8 - 10
WEEK 5 Deload
Reps: 8-10 RPE 6
WEEK 6
Reps: 6-8
WEEK 7
Reps: 6-8
WEEK 8
Reps: 6 - 8
WEEK 9
Reps: 6 - 8
1
2
3
1
2
3
1
2
3
1
2
3
4
5
1
2
3
1
2
3
1
2
3
4
5
Chris McDonald
BSc Sport & Exercise Science
MSc Sport & Exercise Nutrition
Email: chrismcdonaldbusiness@gmail.com Contact: 07453000190
WORKOUT 6: PUSH DAY 2
STRENGTH
SETS
OHP
1
2
3
4
5
ACCESSORY
Bench Press
Incline Press
Side Lateral Raise
Chest Flys
Skull Crushers
Overhead Tri Ext
Tricep Rope Ext
SETS
WEEK 1
75%
Reps: 5
WEEK 2
80%
Reps:4
WEEK 3
85%
Reps: 3
WEEK 4
87.5%
Reps: 3
WEEK 5 Deload
70%
Reps: 2
WEEK 6
80%
Reps: 5
WEEK 7
85%
Reps: 4
WEEK 8
87.5%
Reps: 3
WEEK 9
90%
Reps: 3+
WEEK 1
Reps: 8-12
WEEK 2
Reps: 8-10
WEEK 3
Reps: 8-10
WEEK 4
Reps: 8 - 10
WEEK 5 Deload
Reps: 8-10 RPE 6
WEEK 6
Reps: 6-8
WEEK 7
Reps: 6-8
WEEK 8
Reps: 6 - 8
WEEK 9
Reps: 6 - 8
1
2
3
1
2
3
1
2
3
1
2
3
4
5
1
2
3
1
2
3
1
2
3
4
5
Chris McDonald
BSc Sport & Exercise Science
MSc Sport & Exercise Nutrition
Email: chrismcdonaldbusiness@gmail.com Contact: 07453000190