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Strength Focus

Generally when focusing on strength you still want to approach the workout as practice. Therefore using a heavy enough bell that allows you to have perfect reps should be your goal. 

A1. Single Leg Dead Lift (Double Bells), 5 each side

A2. Clean and Press, 3-5 per side

A3. Renegade Rows, 5 per side

A4. Double Swings, 8 reps

 

Take roughly a 20-60 second rest in between each exercise so you can feel fresh before beginning the next exercise. Repeat this section for 3-5 rounds.

 

B1. Pull-ups or 1 Arm Row, 3-5

B2. Single Leg Box Squats, 3-5 per side

B3. Double Cleans, 8 reps

 

Take roughly 20-60 second rest in between each exercise so you can feel fresh before beginning the next exercise. Repeat this section for 3-5 rounds.

 

Below are sample weeks of how to use these workouts effectively. Choose the type of Volume you know your body can handle. If you participate in sports and/or other exercise such as running than the lower volume week would be my suggestion. If you are trying to pack on extra muscle, gradually work up to 5 sets instead of the suggested 2-3 sets. Perform joint mobility daily if possible.

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