Building
MIGHTY MEN
7 WEEK ROTATION TO BUILD POWER, ENDURANCE, SPEED, MOBILITY, AND DISCIPLINE
WEEK I - LOWER BODY STRENGTH
WEEK II -CONDITIONING I
To start off we focus on lower body power, the foundation of a man. Push for high volume on Thursdays and Saturdays while keeping it light on the in-between days. Finish off with explosive power on Monday and pulling serious weight on Tuesday.
Ease up on the weightlifting this week and focus for additional reps at lower weights, keeping the volume high. On Friday/Sunday push for max speed, max sweat, and max effort. Monday push your plyometrics to the limits and a faster paced distance run on Wednesday. Focus on core activation and L-sit progress
WEEK III - UPPER BODY STRENGTH
WEEK IV -CONDITIONING II
WEEK V - PLYOMETRICS & MOBILITY
WEEK VI - POSTERIOR CHAIN
This is the space to showcase your physical locations and how they support your business operations.
This is the space to showcase your physical locations and how they support your business operations.
Repeat of Week II. keep it fresh by lengthening the runs or adding sets.
Now Thursday, Saturday, and Monday are the intense days. Push your upper body for high weight and volume, rest on days without that focus. Tuesday pull a little lighter if needed.
Start again from week one. focus on your weaknesses from the last seven weeks and choose to either increase weight or volume with weights, and focus on better speed or endurance with running and conditioning.
WEEK VIII - REPEAT
Easy on all the days, Push for a pb on the Wednesday run. Focus on the spiritual this week, your body needs its rest
WEEK VII - REST AND ENDURANCE
THE WEEKLY WORKOUT
SESSION I
SQUATS - 5 REPS/10 SETS
1 HOUR BOULDERING OR CLIMBING
CORE CONDITIONING
HEAVY BAG TRAINING
​
SESSION II
30 MINUTE JOG
COMBAT OR FIREARM DRILLS
THURSDAYÂ - LEG DAY
SESSION I
CLEAN AND JERK LIFTS 3 REPS/8 SETS
1/4 MILE SPRINT CONDITIONING
(COMBINE WITH HIGH REP UPPER BODY CONDITIONING IF NEEDED)
SPARRING
​
SESSION II
30 MINUTE JOG
FRIDAY - CONDITIONING
SESSION I
BENCH PRESS 5 REPS/10 SETS
SQUATS 5 REPS/10 SETS
UPPER BODY BAR WORK
L-SIT PROGRESSION
HEAVY BAG TRAINING
1/2 MILE SWIM
​
SESSION II
30 MINUTE JOG
SATURDAY - FULL BODY WORKOUT
SESSION I
CLEAN AND JERK LIFTS 3 REPS/8 SETS
1/4 MILE SPRINT CONDITIONING
(COMBINE WITH HIGH REP UPPER BODY CONDITIONING IF NEEDED)
SPARRING
​
SESSION II
30 MINUTE JOG
SUNDAY - CONDITIONING
SESSION I
LONG RUN
​
SESSION II
RECREATIONAL TARGET BASED SPORT
UPPER BODY BASICS
LOWER BODY BASICS
WEDNESDAY - REST & ENDURANCE
SESSION I
HEAVY DEADLIFT 5 REPS 5 SETS
ROMANIAN DEADLIFT 8 REPS 3 SETS
1/2 SWIM
SPARRING
​
SESSION II
30 MINUTE JOG
TUESDAY - POSTERIOR CHAIN
SESSION I
5 SETS 20' ROPE CLIMB
GYMNASTICS RING WORK
BOX JUMPS 8 REPS 5 SETS
LIGHT AB WORK
HEAVY BAG TRAINING
​
​
SESSION II
30 MINUTE JOG
COMBAT OR FIREARM DRILLS