Simply Strong for Sport
This is a simple, brutally effective program for sports such as rugby, hockey, wrestling and MMA off season. Where you need to build base strength or generate strength to dominate your competition. Combine these basic workouts with the conditioning options and you will wonder why the heck can’t everything be so simple and effective!
Who it’s for: Anyone involved in sport demanding strength to a high degree (All sports!)
Equipment: Heavy duty home or commercial
Program duration: 4-6 weeks more if needed
Frequency: 3x per week if conditioning performed on the same day
Length of workout: 45 mins. 60-70 mins if conditioning performed on the same day
DO NOT be tempted and add extra exercises to this. At most add a few sets of ab wheels and shrugs. The brevity of this workout is required for you to gain lots of strength – you can add 5 kg per week to squats and Deadlifts and 2.5kg to bench and military press.
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Day 1: Monday |
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Barbell squat 3×5 Bench press 3×5 Supported row 3×5 |
Rest 4 mins between sets Rest 3 mins between sets Rest 3 mins between sets |
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Day 2: Wednesday |
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Deadlift 3×3 Military press 3×5 Weighted chin-up 3×5 |
Rest 5 mins between sets Rest 3 mins between sets Rest 3 mins between sets |
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Day 3: Friday |
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Barbell step-ups 3×5 e.s. Incline press 3×5 Hang power clean 5×3 |
Rest 3 mins between sets Rest 3 mins between sets Rest 4 mins between sets |
Conditioning options:
Rest 10-15 mins after each workout and perform any of the following full body conditioning options for 10 mins. It is vital that you progress these week by week just like the strength work above. Allow a full 3-4 day a week for recovery doing only a brisk 30-45 min walk.
Option 1: BB complexes –
Option 2: Suitcase Carry –
90 sec each side. 3 – 5 rounds. Start the first week with approx 15kg (weight needs to be challenging but NOT extremely difficult) for 4 rounds and then week 2 can be 15kg 5 rounds and then you can increase weight gently and start with 3 rounds.