Program Description
This program is designed for low impact, off of play training for athletes.
Program Overview
- LevelNovice
- GoalAthletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout30 minutes
- CreatedJan 11, 2024 11:27
- Last EditedMay 07, 2024 10:41
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Skater Squat
3
10 reps
RPE 6.5
3
Cossack Squat
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
RPE 6.5
2
Farmer's Walk (Weighted)
3
1-2 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Skater Squat
3
10 reps
RPE 6.5
3
Cossack Squat
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
RPE 6.5
2
Farmer's Walk (Weighted)
3
1-2 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Skater Squat
3
10 reps
RPE 6.5
3
Cossack Squat
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
RPE 6.5
2
Farmer's Walk (Weighted)
3
1-2 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
3 reps
RPE 6.5
2
Push Up
2
AMRAP
RPE 6.5
3
Inverted Row
2
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
3 reps
RPE 6.5
2
Pull-Up (Weighted)
5
2 reps
RPE 8
3
Dip (Weighted)
5
2 reps
RPE 8
4
Side Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
3 reps
RPE 6.5
2
Push Up
2
AMRAP
RPE 6.5
3
Inverted Row
2
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
3 reps
RPE 6.5
2
Pull-Up (Weighted)
5
2 reps
RPE 8
3
Dip (Weighted)
5
2 reps
RPE 8
4
Side Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
3 reps
RPE 6.5
2
Push Up
2
AMRAP
RPE 6.5
3
Inverted Row
2
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
3 reps
RPE 6.5
2
Pull-Up (Weighted)
5
2 reps
RPE 8
3
Dip (Weighted)
5
2 reps
RPE 8
4
Side Plank
3
1-2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3 reps
RPE 6.5
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Pull-Up (Weighted)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
RPE 6.5
2
Farmer's Walk (Weighted)
3
1-2 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3 reps
RPE 6.5
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Pull-Up (Weighted)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
RPE 6.5
2
Farmer's Walk (Weighted)
3
1-2 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3 reps
RPE 6.5
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Pull-Up (Weighted)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
RPE 6.5
2
Farmer's Walk (Weighted)
3
1-2 mins
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Power Clean3 Sets
3 Reps
@6
2
Skater Squat3 Sets
10 Reps
@6.5
3
Cossack Squat3 Sets
10 Reps
@6
Day 2
1
Snatch (Kettlebell)3 Sets
3 Reps
@6.5
2
Push Up2 Sets
AMRAP
@6.5
3
Inverted Row2 Sets
AMRAP
@6.5
Day 3
1
Clean and Press3 Sets
3 Reps
@6.5
2
Bulgarian Split Squat (Barbell)3 Sets
8 Reps
@6.5
3
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@6.5
4
Pull-Up (Weighted)3 Sets
6 Reps
@7