Sample Program

This example of a total body, upper body, lower body split is something I would give an athlete to cover their strength training. Using a 3-day split with the expectation that the athlete will be using 2-3 days for aerobic and anaerobic conditioning training to produce a well-rounded and ready to perform athlete. This program can be implemented on a Monday, Wednesday, and Friday for example. Each of these workouts are written keeping simple body movement patterns in mind. The only pattern not addressed here is gait which would be focused on much more during aerobic training days such as long zone 2 runs. In each of the workouts the movements are almost overexplained as far as movement pattern simply to show how broken down a movement can get. Each movement is addressed within these 3 workouts and in both single and double leg/arm, and bilateral/unilateral loads.

 

In regard to periodization, this program would be implemented in an offseason building block with the intent to build strength and power. As the athlete moves into their season, they would be working with more moderate loads with the intent to maintain strength and hold onto the gains made in this block.