AARON JONES.
D A RU S TRO NG
PROGRAMMING FOR
GENERAL PREPARATION
Congratulate them, on getting through the
webinar, then inform them about this cool
offer they’re bout to experience. Remind
Before we dive into the training
template, I wanted to congratulate you
them this is only a sample. Then introduce
for being here. It seems that every day
the mentorship as this is the first time they
the market gets more and more
hearing of it, then tell them not only will you
saturated with coaches. These coaches
get access dozens of more templates for bjj,
don’t have much passion.
football, boxing, soccer, GPP, in camp, out of
camp, etc. But you will also get access to:
They don’t care to sink their teeth into the
Weekly calls with me, which are all recorded
best ways to help their clients get results.
an uploaded on line, homework assignments,
As long as they’re getting a weekly check,
hundreds of hours of lessons, life time access.
and they’re making ends meet, that’s
good enough for them. But it seems you
This program is also a 100% work at your own
pace course, but you will also be learning.
The Daru Strong Mentorship Program is a work
understand that “good enough” is the
death of greatness, and clearly you have a
passion for helping people. That’s
at your own pace course in which you will
indicated by you attending and
receive videos, written curriculum, templates
completing my free training.
and homework assignments. Once inside the
program you will have lifetime access to all of
the past and future content. Each week you will
have live video calls with me where you can ask
me any question you may have, all calls are
Just by you being here, you’ve already
placed yourself ahead of 99% of the
coaches out there.
If you don’t already
recorded and uploaded online for you to view at
know, I’ve been in the training game for
any time! Just in the the live calls alone we have
nearly a decade. And I wish I had the help
over 60 hours of recorded content!
you have available to you when I was
coming up.
2
Prepping for the Program
THE STORY
GENERAL PREPARATION
Back in the day, the internet wasn’t the wealth of information it is
today. We had bodybuilding magazines. We had college. And we
had the hearsay from the personal trainers at the gym.
That was it.
So I had to do a lot of leg work to reach the level I’m at today.
I had to seek out knowledgeable coaches. I had to work my way
through college. I had to fork over thousands of dollars for seminars,
courses, and books, even when I was struggling financially.
THEN, I had to condense all of that knowledge into practical
information, programming, stuff I could use in the field.
THEN, I had to test everything.
Some stuff worked…
3
Some stuff didn’t and I had to go back to the drawing board.
That was part of the struggle of going at it alone. Why am I telling
you this?
Because you have an advantage right now. You have guys like me
telling you exactly what we’re doing to deliver great results to our
clients. I’ve been like
posting YouTube videos daily, sharing full
workouts with professional athletes. You have guys like me writing
daily emails about the newest breakthroughs of the training world.
These days, there’s a lot of information available. Almost too much.
It makes it hard to know who to listen to and who not to (but that’s
a discussion for a different time).
4
Right now, you’re about to uncover the intricacies of the most
important part of a program, the general physical preparedness
phase.
The general physical preparedness phase of a program is the initial
phase of training in which you lay the groundwork for the more
specific training you perform later in your training cycle.
In less words General physical preparedness is all about developing
a solid base that you can build upon later in your training.
This base sets the stage for qualities like power, speed, agility, and
more.
And this phase of training is crucial for anyone. Not just fighters.
Not just athletes.
Anyone whose training should go through a general physical
preparedness phase. And again, that’s because GPP lays the
foundation that you or your client will build upon later in your
training.
5
In this guide, you’re going to uncover
exactly what to focus on in the
general physical preparedness phase.
you’re also going to uncover some of
the tools I like to use in the general
physical preparedness phase.
And you’ll also get a free general
p hys i c a l p re pa re d n e s s t ra i n i n g
template.
Speaking of that template, you may
know I have a Mentorship Program
where passionate coaches can gain
access to dozens of templates (like
the one I’m going to share with you
today) for all sports, scenarios, and
circumstances.
In addition to these templates you’ll receive in the Daru Strong
Mentorship Handbook, you’ll also receive access to weekly calls with
me where I teach a lesson as well as take questions.
You’ll also be given homework assignments that will develop your
training knowledge and coaching savvy.
The Mentorship Program also comes preloaded with hundreds of
hours of lessons that you can listen to at your own pace. These
lessons are loaded with the latest breakthroughs in exercises
science that can directly impact your clients results.
And we all know that clients who undergo dramatic changes are the
best marketing tools available to us. In less words, the guys in the
Mentorship are on the accelerated path to becoming world class
coaches.
6
TESTIMONIALS
Daniel Esposito
Take Daniel Esposito, who began
working with pro fighters shortly
after joining the Daru Strong
Mentorship program. Just a few
weeks ago, he received a call from
the guys at the UFC Performance
Institute, who complimented the
way he’s handling programming
for his fighters.
Loyd McClary
Or take Loyd McClary, who went
f rom never even coaching to
effectively coaching a whole gang
of clients using everything from
the assessment protocol to the
programming methodologies
shared in the Mentorship
Program.
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Brian Vamic
Another Example is Brian Vamic,
who went from knowing nothing
about coaching athletes to quickly
signing on multiple clients,
including a handful of pro athletes.
This is what’s possible with the
Daru Strong Mentorship Program.
By no means is it for everyone.
But if you’re passionate about what you do, you truly care about the
results you deliver to your clients, and you have a burning desire to
make a living as a coach I recommend looking into the program.
I know that was a lot. But if you want in on that, click here for more
details.
8
Let Us Help You Become an Elite Coach
(Book A Free Coaching Strategy Session)
Click Here to Schedule Your Call
AN OVERVIEW OF GENERAL PREPARATION
Alright, let’s get into the general physical preparedness template.
If you’re reading this I can assume one of three things:
1. You’re struggling right now, but want to establish yourself as
the go-to coach in your area, make a comfortable living as a
coach, and impact the lives of your community
2. You’re doing okay right now, but you have an unquenchable
thirst for greatness
3. Or all of the above
Whichever it is, know that the GPP training template you’re about
to use will help you get closer to your goals, whether that’s
building your reputation as a coach, creating dramatic results for
your current clients, impressing and winning over prospective
clients, or just learning something new.
This GPP template comes from years of experience in the field,
reading the cutting-edge research, trial and error, testing, and
pounding the pavement. Now, this GPP method is science-backed
and field-tested
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And you can use this GPP template with nearly any client who walks
through your doors no matter what their goals are.
I’ve used this GPP template with high level MMA guys like Dustin
Poirier, Kelvin Gastelum, Joanna Jedrzejczyk, Junior Dos Santos, and
Edson Barboza. I’ve also used it with normal guys like Timbaland and
Kevin James. And I’ve used this GPP template with baseball,
basketball, football athletes and more.
In less words, this template is versatile and highly effective.
The focus of the general physical preparedness phase is multi-faceted,
as you would assume from the name general physical preparedness.
Barboza. I’ve also used it with normal guys like Timbaland and Kevin
James. And I’ve used this GPP template with baseball, basketball,
football athletes and more.
In less words, this template is versatile and highly effective.
The focus of the general physical preparedness phase is multi-faceted,
as you would assume from the name general physical preparedness.
The main goal is to develop a solid foundation upon which we can
build more advanced qualities that will contribute to success in sport.
However, there are more general qualities we want to develop to
ensure our clients base is rock-solid.
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STRENGTH &
PHYSICAL STRUCTURE
The first quality is strength.
Building a sturdy base of strength is critical for the general
physical preparedness phase.
Some coaches of power athletes may be scratching their heads,
wondering why they need strength.
There are multiple reasons strength is important.
First, strength, or a general base of force production, carries over to
many qualities that lead to success in sport.
The most glaring example of this is power.
The equation for power is force times velocity, or force displayed
rapidly. In this way, your level of strength plays a role in how
powerful you are, provided you build your strength the right way.
Another reason strength is important is that strength can play a
role in your endurance.
Imagine two guys repping out 225 on bench. One guy has a one
rep max of 315. The other has a one rep max of 250. Who's going to
perform more reps? The guy with the 315 one rep max.
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In a more sport specific scenario,
imagine you're fighting a guy
who's 225 pounds, and you lift him
off the ground. If you only squat 315
pounds, you're going to be a lot
more gassed than you'd be if you
could squat 405.
There are many more reasons that
a base of strength is important, like
m ove m e n t q u a l i ty a n d b o d y
control, but I think you get the idea.
We’ll build this base of strength using general compound lifts, or
builder lifts. These lifts include sumo deadlift, back squat, trap bar
deadlift, bench press, overhead press, and more.
Your selection of exercises will depend on your clients physical
assessment, which is something I cover in the Mentorship
Program. Some clients may have restrictions that prevent them
from performing these builder lifts without being compromised.
Others may not have the technical proficiency, and may need to
start with a simpler, safer movement.
It’s important to have this information so you don’t put your client
in a compromised position.
There are two specific qualities of strength we want to develop in
the GPP phase.
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They are strength endurance and strength speed.
These two qualities will help your client strain underneath
load, and it will increase the time in which your client can
increase strain under load (endurance).
Developing these two qualities required working in higher
rep ranges.
This will not only increase muscular endurance, but it will
also stimulate a healthy amount of hypertrophy (which I’ll
dig deeper into later), and it will increase technical
proficiency with the lifts we’re using.
When training for strength in the GPP phase, you want to
ensure your client is moving the bar fairly fast to get them
used to producing force quality. This will help lessen the
challenges your client may face when they move onto
higher velocity training.
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STAMINA &
CONDITIONING
Next, we’re going to work on
stamina and conditioning. More
specif ically, we’re going to
develop the oxidative response
of fast twitch and slow twitch
muscle fibers, and the muscles
to repeat movements
throughout competition.
We’re going to do this by improving aerobic power and aerobic
capacity.
Aerobic power is the ability of the muscles to use oxygen to
produce energy.
This quality is usually developed with a 2:1 work to rest ratio. That
means for every two minutes of work, you have one minute of
rest.
Aerobic capacity is your heart and lungs's ability to get oxygen to
the muscle. This is measured by your V02 max.
To train your aerobic capacity, you’ll do longer, lower intensity
conditioning at a steady pace for about 20-45 minutes.
The tools I like to use to increase stamina and conditioning are the
assault bike, stadium stairs, track running, and swimming.
My favorite of these tools is the assault bike.
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stability &
JOINT INTEGRITY
This is because the assault bike gives me the most control over my
athlete. I can get a good estimation of his heart rate, how hard he’s
working, and I can give him the appropriate feedback he needs to
either pick up the pace or dial it back.
The next focus is stability. We
want to make sure we’re gaining
joint integrity and control in the
trunk and its support systems.
For those who don’t know, joint
integrity has to do with the
soundness of the joints and the
balance of the muscles
surrounding said joint.
As far as support systems, that
means we’re working on the hips,
the ankles, the knees, and more
to make sure they have a proper
foundation of movement quality.
The tools we’re going to use to
develop stability are mainly core
exercises and correctives.
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FLEXIBILITY &
RANGE OF MOTION
Another focus is flexibility.
We want to increase the passive
range of motion of the joints to
produce force and prevent injury.
More than that, flexibility is about
bringing balance to the muscles
surrounding our joints to unlock
that healthy range of motion.
Imbalances in the muscles
surrounding the joints are sparked
by repeated movement patterns
w i t h o u t p e r f o r m i n g c o u n te r
movements. This is known as
pattern overload. These
imbalances restrict the movement
of our joints.
And these restrictions can cause injury, drain performance, and diminish
displays of power, strength, and agility.
Naturally, we want to take measures to maintain healthy ranges of
motion and balance in the muscles.
Going along with flexibility is mobility.
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This is the client’s ability to actively control the joints at end ranges.
I see a lot of guys who stop at flexibility with their clients, and their
clients end up injured because they can't control their joints
through the newfound ranges of motion they unlocked with
stretching. And if their clients don’t get injured, they don’t see the
increase in force production that they should.
One of my favorite tools for mobility is a controlled articular rotation.
Controlled articular rotations push your joints to the outer limits of
their range of motion while increasing your ability to control the
joints at those extended ranges.
The next focus is coordination. I’m not speaking of coordination in
terms of balance and kinesthetic awareness. I’m talking about it in
terms of the nervous system and muscle contractility.
If we’re working with athletes, the end goal is to move at high
velocities and produce powerful contractions.
In order for that to happen, we need to make sure the right
mechanisms and muscles fire at the right times.
That comes down to coordination.
After that, we have balance and body awareness.
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This focus simply comes down to increasing kinesthetic awareness, the
proprioceptive response (the body’s ability to vary muscle contractions
based on external stimuli), and the ability to move well through space.
Without these abilities, you simply cannot succeed in sport.
If you're unaware of where your body is in space, you'll get injured, look
clumsy, and be unable to perform.
If your brain can't compute external stimuli and adjust the body's
position accordingly, you won't be able to react at the speeds needed
for sport.
That makes balance and body awareness critical for success in sport.
Finally, we have hypertrophy.
You may be scratching your head, wondering why hypertrophy is a
focus.
Well, we need to build a foundation of muscle for multiple reasons.
Muscle can play a role in keeping the body safe. It can also play a role in
balance and stability. And your client can gain benefits from the prohormonal response of hypertrophy training.
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Again, the general physical preparedness phase is to build a strong
foundation. It’s about developing a sturdy base layer that we can
build upon to develop power, explosiveness, speed, agility, and other
movement qualities that are important to sport.
That means we’re going to be using movements that carry over to
the sport.
These lifts should have low barriers to entry so we can receive the
appropriate stimulus from the lift, increase technical proficiency, and
develop the body appropriately.
The same goes for the stretches and mobility drills we're going to
use.
AND the same goes for any plyometrics you use.
In general, we want to keep things higher rep. Even the strength
movements.
This is because, again, we’re building that base. The base of strength,
endurance, muscle, and technical proficiency with the movements.
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TRAINING TOOLS FOR THE
PHYSICAL PREPAREDNESS PHASE
I’m about to share a handful of my
favorite training tools for the GPP
phase of training. By no means is this
an exhaustive of tools. But these are
some of my general go-to’s for the
GPP phase.
The first tool I like to use is the sled
drag.
I like sled drags because they're
extremely versatile, there's no
eccentric loading (which means we're
not excessively damaging the muscle),
and they provide numerous benefits
to the athlete - mainly increasing
balance, stability, coordination, and of
course strength.
There are also multiple variations of sled drags you can use for different
scenarios. You can use the standard forward and backwards sled drags
to build up the quads, glutes, and hamstrings. You can also use
crossover sled drags, sled drags with a forward lean, and lateral sled
drags to target different qualities.
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CONTROLLED ARTICULAR
ROTATIONS
The next tool I like to use is the
controlled articular rotation.
Controlled articular rotations are
one of my favorite tools to unlock
new ranges of motion while
increasing the athlete's ability to
control the joint in those newly
acquired ranges.
In less words, controlled articular
rotations enhance mobility and
the body awareness of each joint
capsule.
This can go a long way in
enhancing performance,
preventing injury, and increasing
overall force production.
You can use CARs to unlock ANY of
your clients joints. Just make sure
you’re performing them correctly.
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GENERAL PREPARATION
KETLLE BELL
The third tool I like to use for GPP is
the kettlebell.
If you've been watching my YouTube
channel for any amount of time, you
know I'm a big fan of kettlebells.
They're versatile. They can be used to
enhance mobility, build strength,
improve conditioning, and increase
power.
They also teach the body how to
c o n t r a c t a n d r e l a x e f fi c i e n t l y
(coordination).
Really, the benefits are endless.
For building aerobic capacity and aerobic power, I like to use the
assault bike, stadium stairs, track running, and swimming.
As I stated above, aerobic power is the ability of the muscles to use
oxygen to produce energy.
Usually, this quality is developed with a 2:1 work to rest ratio (2
minutes on, one minute off).
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Aerobic capacity is your aerobic base. It's your heart and lung's
ability to get oxygen to the muscle. This is measured by your V02
max.
To train your aerobic capacity, you'll do longer, lower intensity
conditioning at a steady pace for about 20-45 minutes.
Ultimately, you can train both of these qualities with any of the
above - assault bike, stadium stairs, running, and swimming.
They'll all improve your gas tank, increase oxygen utilization, and
get the blood flowing to the working muscles.
However, I like to use the assault bike best because it gives me
more of a controlled environment.
Another tool I like to use for GPP is unilateral exercises.
I've echoed this throughout this entire post - the goal of the
general physical preparedness phase is to develop a solid
foundation that you can build upon.
Part of that strong foundation is balance of strength and size in
the muscles.
That's where unilateral exercises come in.
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UN I LI AT E R AL MOVE ME N T S
FOR PERFORMANCE
I like to use unilateral exercises to
hammer away at left- to -right
imbalances, build strength and size
in the muscles in isolation, and
develop balance and body
awareness.
Ultimately, this will allow you to
produce force equally throughout
the body.
One of my favorite unilateral
exercises to use is the split squat.
The split squat is a great builder of
the hips and glutes. And it develops
the leg while the other leg is on
stretch.
The split squat is very versatile as well.
You can load the split squat in many different ways. You can hold
one dumbbell contra-laterally, you can hold two dumbbells, you
can do a front load, you can throw one sandbag over the
shoulder, you can also use a barbell (though I recommend
against that in the GPP phase).
These different loading positions work a variety of different
qualities and place emphasis on different muscles.
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BODYWEIGHT EXERCISES
FOR GENERAL PREPERATION
I also like to use bodyweight
exercises for GPP.
These bodyweight exercises are
usually simple and efficient. And
they build strength, stability,
coordination, and endurance.
For instance, one of my go-to's is a
push-up to controlled sit-out.
This movement has the athlete
push-up, then swing his leg
through the body. This forces him
to stabilize the shoulder and the
core.
Done at fast paces, this
movement can be used for
conditioning. It also has obvious
strength carry over.
This is just one of many simple bodyweight exercises I like to throw at
my athletes in the GPP phase to increase relative strength, stability,
body control, and movement quality.
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HYPERTROPHY
The last tools for GPP I want to share
here are builder lifts.
I like to keep it simple when it comes
to the exercises I use for strength and
hypertrophy.
Mainly, I use what I call, builder lifts.
These are your standard squat, bench
press, and deadlift. I may use some
variations depending on my clients
limitations.
Because the emphasis of the GPP
phase is building a solid base, you’re
going to use higher reps than usual.
And you’ll want to program anywhere from 6-12 reps to build technical
proficiency with these lifts, increase our ability to keep the muscles
under tension, increase endurance, and stimulate that healthy
amount of hypertrophy.
With all of this, it's important that these lifts correlate to the sport.
Again, this list is by no means exhaustive. These are just a handful of
my favorite tools for GPP.
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HOW TO USE GENERAL PHYSICAL
PREPAREDNESS TEMPLATE
Click Above to Watch: Important!
In this short video, I’m going to share how to squeeze the most out
of this general physical preparedness training template. I’m also
going to share a shortcut to becoming a phenomenal coach. A
coach who delivers dramatic results to their clients. A coach who’s
talked about in the sports communities in his town. A coach who's
overwhelmed with clients who want to work with him.
In less words, this video is critical for not only using this template
to its maximum potential, but also your future as a coach.
Sound good?
Cool. Click the play button above.
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**Important Click Here to Gain Access
To My Exercise Data Base
Click Here
PROGRAMMING FOR
GENERAL PREPARATION
WEEK 1: DAY 1
Movement
Sample
Exercises
Reps & Sets
Rest
Tempo
1. Squat/
Strength
Barbell Squat
3x5
15 sec rest
1
2. Deadlift
Variation
Good Morning
3x8
1 Minute
Reactive
3a. Unilateral
Lower Body
Bulgarian Split
Squat
3x8ea
15 sec rest
1.0.X
3b. Lower Body
Hypertrophy
Glute Ham
Raise
3x8
1 Minute
0.1.X
4a. Lower Body
Hypertrophy
Reverse Hyper
3x12
4b. Lower Body
Hypertrophy
Leg Press
3x15
90 Seconds
2.1.X
4c. Lower Body
Hypertrophy
Leg Press
3x15
5a. Ab/
Rotational
Lying
Windsheild
Wiper
3x12
5b. Ab/
Functional
Lying Leg raise
3x12
45 Seconds
Steady
5c. Ab/
Stabilization
Plank
3x60
Seconds
REST
Conditioning
EXERCISE
Sample
Exercises
ROUNDS
Conditioning / Lactic Power
Med Ball Slam
⬇
Conditioning / Lactic PowerPassive
Recovery
Bird Dog,
Dead Bugs,
Glute Bridge
6
1 Minute After
Shadow
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PROGRAMMING FOR
GENERAL PREPARATION
WEEK 1: DAY 2
Movement
Sample
Exercises
Reps & Sets
Rest
Tempo
1. Horizontal
Press
Bench Press
3x5
2 minutes
Explosive
2. Vertical
Press
Kneeling
Landmine
Press
3x8
90 seconds
2.0.2.
3a. Upper Body
Hypertrophy
Barbell Row
3x8
3b. Upper Body
Hypertrophy
Dumbell Skull
Crushers
3x8
2.0.2
45-60
seconds
2.0.2
4a. Upper Body Wide Grip PullHypertrophy
Up
3x12
4b. Upper Body
Hypertrophy
Face Pull
3x15
45 Seconds
2.0.2
4c. Upper Body
Hypertrophy
Hammer Curl
3x15
45 Seconds
3.0.3
5a. Ab/
Functional
Decline Sit up
3x12
5b. Ab/
Stabilization
Decline Sit up
3x12
5c. Ab/
Rotational
Med Ball Side
Throw
3x 12 Each
Side
6. Explosive
Repeats
8x 10 seconds
Med Ball Side
on 40 seconds
Throw
off
2.0.2
3.0.3
30 Seconds
Explosive
60 Seconds
Explosive
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PROGRAMMING FOR
GENERAL PREPARATION
WEEK 1: DAY 3
Movement
Sample
Exercises
Reps & Sets
Rest
Tempo
1. Hinge
Sumo Deadlift
3x5
2 minutes
Explosive
2. Squat
Variation
Front Squat
3x8
90 seconds
2.0.2.
3a. Lower Back,
Hamstring/
Compound
RDL
3x8
3b. Unilateral
Leg Lower Body
Walking
Lunge
3x8
4a. Hinge
Hip Thrust
3x12
4b. Lower Body
Back Extension
Hypertrophy
3x15
4c. Lower Body
Hypertrophy
3x15
5a. Ab
Stabilization
5b. Ab
Rotational
5c. Ab
Functional
6. Threshold
Method
Hamstring
Walkouts
2.0.2
45-60
seconds
3.0.3
45 Seconds
Med Ball
Crunch &
Throw
Kettlebell
Swings,
Snatches,
Cleans
2.0.2
3.0.3
Isometric Band 3x30 Seconds
Hold
Each Side
Cable Wood
Chop
2.0.2
3.0.3
3x12ea
3.0.3
3x20
30 Seconds
6 Minuets on,
2 Minuets
active rest
60 Seconds
Explosive
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PROGRAMMING FOR
GENERAL PREPARATION
WEEK 1: DAY 4
Movement
Sample
Exercises
Reps & Sets
Rest
Tempo
1. Standing Press
Standing
Barbell Press
3x5
2 minutes
Explosive
2. Angled or
Lying Press
Incline Barbell
Press
3x8
90 seconds
2.0.2.
3a. Upper Body
Hypertrophy
Wide Grip
Pulldown
3x8
3b. Upper Body
Hypertrophy
Tate Press
3x8
4a. Upper Body
Hypertrophy
T-Bar Row
3x12
4b. Upper Body
Hypertrophy
Bent Over
Lateral
3x15
4c. Upper Body
Hypertrophy
Incline Curl
3x15
3.0.3
5a. Ab/
Rotational
Decline
Twisting Sit-Up
3x10 each
3.0.3
5b. Ab/
Functional
V'Up
3x12ea
3.0.3
5c. Ab/
Stabilization
Iso Ab
Stabilazitation
3x30 Second
Hold
2.0.2
45-60
seconds
2.0.2
3.0.3
45 Seconds
30 Seconds
2.0.2
Explosive
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PROGRAMMING FOR
GENERAL PREPARATION
WEEK 2: DAY 1
Movement
Sample
Exercises
Reps & Sets
Rest
Tempo
1. Squat/
Strength
Barbell Squat
3x5
15 sec rest
1
2. Deadlift
Variation
Good Morning
3x8
1 Minute
Reactive
3a. Unilateral
Lower Body
Bulgarian Split
Squat
3x8ea
15 sec rest
1.0.X
3b. Lower Body
Hypertrophy
Glute Ham
Raise
3x8
1 Minute
0.1.X
4a. Lower Body
Hypertrophy
Reverse Hyper
3x12
4b. Lower Body
Hypertrophy
Leg Press
3x15
90 Seconds
2.1.X
4c. Lower Body
Hypertrophy
Leg Press
3x15
5a. Ab/
Rotational
Lying
Windsheild
Wiper
3x12
5b. Ab/
Functional
Lying Leg raise
3x12
45 Seconds
Steady
5c. Ab/
Stabilization
Plank
3x60
Seconds
REST
Conditioning
EXERCISE
Sample
Exercises
ROUNDS
Conditioning / Lactic Power
Med Ball Slam
⬇
Conditioning / Lactic PowerPassive
Recovery
Bird Dog,
Dead Bugs,
Glute Bridge
6
1 Minute After
Shadow
34
PROGRAMMING FOR
GENERAL PREPARATION
WEEK 2: DAY 2 (LYING PRES PRESS)
Movement
Sample
Exercises
Reps & Sets
Rest
Tempo
1. Horizontal
Press
Floor Press
3x3
2 Minutes
Eplosive
2. Vertical
Press
1 Arm Standing
Dumbell Press
5x5
90 seconds
Reactive
3a. Upper Body
Hypertrophy
Pull-Ups
3x8
3b. Upper Body
Hypertrophy
J.M. Press
3x8
4a. Upper Body 1 Arm Dumbell
Hypertrophy
Row
3x10
4b. Upper Body
Hypertrophy
Bent Over
Lateral
3x10
4c. Upper Body
Hypertrophy
Seated
Dumbell Curl
3x15
5a. Ab/
Functional
Decline Leg
Raise
15
5b. Ab/
Stabilization
Hanging Leg
Raise
10 each side
5c. Ab/
Rotational
Iso Ab
Stabilizer
Sled Push
6. Explosive
Repeats
45-60 seconds
1.0.X
0.1.X
45 Seconds
2.1.X
25 each side
30 Seconds
Steady
8x 10 seconds
on 40 seconds
off
60 Seonds
35
PROGRAMMING FOR
GENERAL PREPARATION
WEEK 2: DAY 3 (HINGE)
Movement
Sample
Exercises
Reps & Sets
Rest
Tempo
1. Hinge
Deficit Deadlift
3x3
2 Minutes
Explosive
2. Squat
Variation
Belt Squat w/
ISO Pause
5x5
90 seconds
2.0.2.
3a. Lower Back,
Single Leg
Hamstring/
Landmine RDL
Compound
3x8ea
3b. Unilateral
Cossack Squat
Leg Lower Body
3x8ea
4a. Hinge
Banded Hip
Thrust
2.0.2.
45-60 seconds
2.0.2.
3x10
3.0.3
4b. Lower Body
Back extension
Hypertrophy
3x10
2.0.2
4c. Lower Body
Hypertrophy
Leg Curl
3x25
5a. Ab
Stabilization
Plank W/ Feet
Elevated On
Exercise Ball
60 seconds
3.0.3
5b.
Ab Rotational
Russian Twist
60 seconds
3.0.3
5c. Ab
Functional
Straight Leg
Overhead
Kettlebell
Crunch
60 seconds
6. Threshold
Method
Kettlebell
Swings,
Snatches,
Cleans
6 Minuets on,
2 Minuets
active rest
45 Seconds
30 Seconds
3.0.3
3.0.3
36
PROGRAMMING FOR
GENERAL PREPARATION
WEEK 2: DAY 4 (VERTICAL PRESS)
Movement
Sample
Exercises
Reps & Sets
Rest
Tempo
1. Vertical Press
Z-Press
3x3
2 Minutes
Eplosive
2. Angled or
Lying Press
Incline Barbell
Press
5x5
90 seconds
2.0.2.
3a. Upper Body
Chest
Hypertrophy
Supported Row
3x8ea
2.0.2.
3b. Upper Body
Hypertrophy
Overhead
Dumbell
Extension
3x8
4a. Upper Body
Hypertrophy
2- Dumbell
Row
3x25
3.0.3
4b. Upper Body
Hypertrophy
Banded Face
Pull
3x10
2.0.2
4c. Upper Body
Hypertrophy
Barbell Curl
3x10
5a. Ab/
Rotational
Corkscrew Leg
Raise
3x15
3.0.3
5b.
Ab/ Functional
X- V-Up
3x10 each
3.0.3
5c. Ab/
Stabilization
Plank
3x Seconds
45-60 seconds
45 Seconds
2.0.2.
3.0.3
30 Seconds
37
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