3 Day Power Building/Sand bag conditioning Part 2

This program is for overall strengthening and conditioning with 3 days a week weight lifting and 2 days a week conditioning.  The conditioning is left open to modify to your specific needs for each day and week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Safety Bar Squat

Incline Bench Press (Dumbbell)

Dumbbell Row

Standing Calf Raise

Various sand bag drills for posterior chain and conditioning 15-30 minutes.

Sand Bag Conditioning 

Overhead Press (Dumbbell)

Trap Bar Deadlift

Lat Pulldown

Various sand bag drills for conditioning and posterior chain work 15-30 minutes.

Belt Squat

T-Bar Row

Leg Curl

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