Intermediate Strength Program 12 Weeks

This program is designed for someone who has learned how to properly execute the primary barbell exercises and knows how to power clean. It incudes strength training with circuits and conditioning, so there is a lot of variety in the workouts.

There are no percentages with this program, so you are to go as heavy as you can with good form!

This is great whether you in or out-of-season.

Week 1 Day 1 Day 2 Clean Pull 3x5 “Leg Crank” Circuit Clean 5x3 -24 body weight squats Front squat 3x5 -12 squat jumps Back squat 3x5 -12 lunges (each leg) Sumo DL 3x5 -12 lunge jumps (each leg) Press superset Bent row 5x5 * Take 30 seconds between Sprints 10x20 yards exercises; At the end of 1 round, take 1 minute rest; repeat 3x.

Week 2 Day 1 Day 2 3 Position Clean 5x3 10-minute Circuit Squat 5x5 Jump Rope x1 minute RDL 3x10 “Skiers”/lateral bounds x30 seconds Inverted Row 5x5-10 Plank x1minute MB Slams 3x1 min, planks 3x1 min Mountain Climbers x30 seconds *Finish all 4 exercises (2 minutes); take 30 seconds rest; Repeat 5x

Week 3 Day 1 Day 2 Box Jumps 5x10 superset 5x5 Sumo Jump Circuit: Line Hops DL (front/lateral) x30 seconds BB Lunge 3x6 each leg Burpees x15 Press 5x5 superset laterals 5x10 Single Leg Line Hops (front/lateral) Push-ups x30 total x15 sec. each leg Lunge Jumps x15 *10 Seconds rest between exercises; 45 seconds rest at the end of 1 round; repeat 3-5 times

Week 4 Day 1 Day 2 3 Position Clean 5x3 Tuck Jumps 5x10 Squat 5x5 DB Walking Lunge 5x20 yards Sumo DL 3x5 DB Press (standing) 5x6 Press 6x4 One arm row 5x10 Bent over row 5x5 Front & Lateral raise 5x10 SALP 3x15 Push ups x30 “Leg Crank” x3 rounds Week 5 Day 1 Day 2 Warm-up CIRCUIT: 30 seconds each exercise Complex (2RDL, 2 Cleans, 2 Front x4 consecutive rounds Squats) 5x3 BB Lunge Squat 5x5 superset 20 yard sprints Push Press Press-NO LEGS- 7x3 superset 7x5 Frog Jumps Bent over row Push ups MB Slams

Week 6 Day 1 Day 2 Box Jumps 5x10 superset with- CIRCUIT: 30 seconds each exercise Sumo DL 5x3 (add weight each set- x4 consecutive rounds- NO REST as heavy as you can with good Barbell (BB) step ups – 30 seconds form!) each leg* (quad parallel to ground Barbell Lunge 3x6 each leg when you set it up) Push-ups x30 Push Press SALP 3x15 Mountain Climbers MB Slams 3x15 MB Slams

Week 7 Day 1 Day 2 Clean 10x3 superset 10x10 tuck Everything to be completed in time jumps listed (30 minute lift) Front Squat 5x5 Complex: (Clean & Front Squat) 5x3 Sumo DL 5x3 superset 20 reps abs 10 minutes Inverted Row 5x6-10 superset Sumo DL 5x5 (add weight each set) laterals 5x10 superset 5x10 tuck jumps 10 minutes Push ups x30 Walking DB Lunge 3x20 yards superset 3x12 One arm row 6 minutes Push ups 3 sets of As many GOOD reps as possible, superset 3x1min planks 4 minutes

Week 8 Day 1 Day 2 Jump rope 3x1 minute CIRCUIT: 30 seconds each exercise Sumo Deadlift 5x5 x4 consecutive rounds- NO REST Press 5x6 superset BB Lunge 5x6 Squats (use bar only) – 45%bwt Push Press DB Bench 5x8 superset Rear raise Laterals 5x10 Burpees Abs x300 reps Planks

Week 9 Day 1 Day 2 3 Position Clean 7x3 10 minute Circuit Squat 5x3 superset 10 lunge jumps Jump Rope x1 minute (5 each leg) “Skiers”/lateral bounds x30 seconds Sumo DL 3x5 Plank x1minute Press 5x5 Mountain Climbers x30 seconds One arm row 5x5 *Finish all 4 exercises (2 minutes); Push ups x30 total take 30 seconds rest; Repeat 5x

Week 10 Day 1 Day 2 Clean 10x3 Frog Jumps 5x10 Front squat 3x5 DB Press (standing) 5x10 Back squat 5x3 One arm row 5x10 Bent over row 5x5 Front & Lateral raise 5x10 SALP 5x15 Inverted row 3x5-10 MB Slams x30-IN A ROW!! Burpees 3x1 minute rounds Planks 3x1minute

Week 11 Day 1 Day 2 Sprints 10x20 yards “Leg Crank” Circuit 3 Position Clean 3x3 -24 body weight squats Front squat 3x10 -12 squat jumps Press 3x5-10 -12 lunges (each leg) Sumo DL 3x10 -12 lunge jumps (each leg) BB/DB Lunge 3x10 each leg * Take 30 seconds between Lat pulls 3x10 exercises; At the end of 1 round, take MB Slams 3x10 1 minute rest; repeat 5x!!

Week 12 Day 1 Day 2 Jump rope 3x1 minute rounds Box jumps 5x10, then…CIRCUIT: 30 Clean 10x3 seconds each exercise x5 Sumo DL 5x5 superset 5x1 minute consecutive rounds planks BB Step up Bent over row 5x5 superset 5x5-10 Push Press push ups Lunge Jumps SALP 3x20 Planks (front or side) Mountain Climbers