Neuroload 

To become more powerful and stronger while building a foundation on structural health and longevity.
Power,
Strength,
Speed,
Muscular endurance,
Cardiovascular health,
Mobility.
(Program might be altered / adjusted)

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Power Snatch - Snatch (Complex)

Squat (Barbell)

Pendulum Squat

Leg Curl

Speed Drills & Plyometrics

Sprint

Lower & Plyometric

Eccentic Bench Press

Dip (Bodyweight)

Pendlay Row

Bicep Curl (Dumbbell)

Farmer's Walk (Weighted)

Med Ball Slam

Upper & Carry

10 Second Sprint

Sprint Threshold

Cardio (LISS)

Speed & Endurance

Mobility 

Clean (Barbell)

Sumo deadlift (Eccentric)

Good Morning

Bulgarian Split Squat (Barbell)

Decline Crunch (Weighted)

VO2 Max Intervals

Lower & Vo2 Max

Overhead Press (Barbell)

Underhand Lat Pulldown

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

JM Press (Dumbbell)

Side Bend (Dumbbell)

Upper & Torso Rotation

Mobility

Snatch (Barbell)

Eccentric Squat

Hack Squat

Bench Press (Barbell)

Bench Press (Close Grip)

Bent Over Row (Under Hand Grip)

Hammer Curl (Dumbbell)

Suitcase Carry

Power Clean - Clean (Complex)

Semi-Sumo Deadlift

Romanian Deadlift (Barbell)

Reverse Lunge (Barbell)

Abs Crunch (Machine)

Eccentric Overhead Press

Wide Grip Lat Pulldown

Landmine Press

Cable Cross Over Tricep Pulldown

Bent Over Row Cable Rotations

Eccentric Deadlift

Lat Pulldown

Larsen Press (Close Grip)

Deadlift (Barbell)

Lat Pulldown (Close Grip)

Isometric Bench Press

Isometric Sumo Deadlift

Isometric Squat

Isometric Overhead Press

Isometric Deadlift

Bench Press (Low Pin/Dead)

Sumo Block Pull

Squat (Low Pin/Dead)

Overhead Press (Low Pin/Dead)

Block Pull (Barbell)

75-85% Eccentric

Deload 50-60%

77.5-87.5% Isometric

80-90% Low Pin/Dead

Personal Best Record

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