Single Limb Strength Training Plan
$49.00
• 4 weeks, 4 days/week
• Unilateral strength development with dedicated midsection work
• Individually scaled to your fitness level
Description
This 4-week program is designed specifically to train unilateral strength, meaning each side of the body will take turns doing the lifting for each movement. This is an upper and a lower body strength training program.
In addition, it will hammer your mid section and has a strong work capacity component.
The single limb strength component of the program is is assessment based, and the follow on progressions are based upon your assessment results. In this way the program automatically scales to the incoming fitness level of the individual athlete.
Weekly schedule:
Monday: Single-Limb Strength Work, Core Strength (Weeks 2, 4)
Tuesday: Work Capacity
Wednesday: Single-Limb Strength Work, Core Strength
Thursday: Single-Limb Strength Work, Work Capacity, Core Strength
Required Equipment
Any commercial gym will have the equipment you’ll need:- 15-17” Bench for Step-ups. 1-Leg Box Squats, and Bulgarian Split Squats (a Bench Press bench will work fine)
Pull-up Bar
- 15/25# DB for Bulgarian Split Squat
- 45# bar
- 2x 10# plates (rubber or iron)
- 25/35# Plate (rubber or iron)
- 25/35# DB
- PVC Pipe or broom handle for Shoulder Dislocates
- 35/45# KB for KB Swings
- 20/24” Box for Box Jumps
- 25m of space for Shuttle Sprints
- Ab Wheel (or a bar with 5-10# metal plates works)
- Foam roller
- Chalk or tape to make a square for the 4-Square Drill
Sample Training
SESSION 1
Objective: Single-Limb Strength, Core Strength
Warm-up: 4 Rounds
4-Square Drill
5x 1-Leg Box Squats @ 15” Box
10x Push Ups
10x Sit-ups
Instep Stretch
(1) Max Reps in 30 seconds for each leg ....
1-Leg Box Squat holding 10# Plate @ 15” Box
1-Leg Bulgarian Split Squat @ 15/25# Dumbbells
1-Leg Hinge at 65/85#
RECORD YOUR SCORES
(2) Max Reps in 60 seconds for ....
Seated Russian Twist @ 25/35# Plate
Sit-ups holding dumbbell to chest @ 25/35#
Ab wheel for Reps
RECORD YOUR SCORES
(3) Max Reps in 60 seconds for ....
Alternating Dumbbell Bench Press @ 25/35#
Renegade Row @ 25/35#
RECORD YOUR SCORES
(4) 3 Rounds
5x Shoulder Dislocate
3x Ride it Down
Foam Roll Quads
******************************
SESSION 6
Objective: Work Capacity
Warm-up: 4 Rounds
4-Square Drill
10x Air Squats
4x25m Shuttle
10x Push Ups
Instep Stretch
Training:
(1)10-9-8-7-6-5-4-3-2-1
Goblet Squat @ 35/45#
Alligator Push up
Box Jump
Slasher @ 25/35# Dumbbells
40-foot Shuttle
Rest 3-5 Minutes
(2)10 Rounds
30 Second Kettlebell/Dumbbell Swing @
35/45# Dumbbells
30 Second Rest
(3) 4 Rounds
3x Squat to Stand
3x Shoulder Sweep
Foam Roll Quads and Low Back
**********************************
SESSION 12
Objective: Single-Limb strength, Work Capacity, Core
Warm-up: 4 Rounds
4-Square Drill
5x Walking Lunges
10x Push Ups
10x Sit-ups
Instep Stretch
Training:
(1) 6 Rounds
4x Walking Lunge - increase load each
round until 4x is hard, but doable
3/6x Mixed Grip Pull Ups
5x Shoulder Dislocate
(1) 6 Rounds
4x Standing Alternating Military Press -
increase load each round until 4x is hard, but doable
4x DB Bent Over Rows - increase load until
4x is hard but doable
Hip Flexor Stretch
(3) 600x Step ups or Run 4 Miles, Moderate Pace
(4)Foam Roll Quads and Low Back
Our Stuff Works. Guaranteed.
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