DOUBL

EYOUR
ST
RENGT
HIN4WE
EKS
Amappedoutgui
det
oinc
reas
ingyours
trengt
h
 DOUBL
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I
NTRODUCTI
ON

Thi
spr ogr
am i
sas t
reamlinedapproachforgetti
ngass t
rongaspossi
ble,asf
astas
possi
ble--wi
thoutsacr
ifi
cingyoursportspec
ifi
ctrai
ningasanathl
ete.

Whyf
ocusonbui
ldi
ngmaxi
mals
trengt
h?

Str
engthi
softenref
erredt
oasthemotherofallphys
icalqual
it
ies.I
ncreas
ingyour
maximals
trengt
hwi l
limpr
oveyourat
hlet
icper
formanc easwellasyourover
all
healt
h.

I
t’
salsoespeci
all
yimport
anttofocusonrelat
ivest
rengthinsport
swi
thweight
c
lass
es,suchasBrazi
li
anJi
uJit
su.Youmus tbestr
ong,relat
ivet
oyourbodyweight
,
i
nordertoreapthebenefi
tsofstr
engtht
raini
ng.

I
fyou’renew tostrengt
htrai
ning,youwillexper
iencemass
ivegainswit
ht hi
s
well
-st
ructur
edpr ogram.I
fyou’reamor eexperienc
edathl
ete,yourst
rengthgai
ns
wil
lsti
llbesigni
fi
cant,j
ustnotasmas s
ive.

Thisisa3-dayaweekt rai
ningprogram,youdon’thavetotrai
n3daysaweeki fyou
can’toryoufi
ndt hati
t’
stoomuc hforyouinaddit
iontoyourspor
tspracti
ce.2days
ofadditi
onalstr
engthworki senoughtos eei
mprovementsinyoursport
,althoughin
ourexperienc
e,3daysaweeki soptimal.

I
mpor tantnote:Str
engthandc ondit
ioni
ngpr ogramsaremeanttoc ompl
imentyour
s
por tandpractic
e.I fyours
trengthandc ondit
ioni
ngprogram l
eavesyoufeel
ing
t
iredands l
uggishtot hepoi
ntyourper f
ormanc einpract
iceandcompeti
ti
ons uf
fer
s,
t
henyouar edoingtoomuc h.

Her
e’st
oDoubl
ingYourSt
rengt
hin4Weeks
!

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SUPPLEMENTATI
ON

Youdon’thavetosupplementt
oseegoodresult
sont hi
sprogr
am,butwhybej ust
goodwhenyouc anbethebest
?Wet hi
nkyou’
llfi
ndthattheproduc
tsl
ist
edbel ow
wil
lsupportyourdiet
,andopti
miz
ethegainsyouc anmakeinfourweeks.Cl
ickon
theli
nksbelow f
ormor einf
ooneachproduct
!

PRE CREATI
NE BUI
LD
Wit haddedMCT s,P.
O. G. Probabl ythemos tpopular Wedon’ thavet ot ellyou
PREwi llprovides ustained sportsnut rit
ion thatWheyPr otei
nhasbeen
ener gywi thoutt hec rash supplementofal l-timeand provent i
meandt imeagai n
andj itterswhi l
es uppor ti
ng fordamngoodr eas on. tobeyourbes ts ourceof
ment alclari
tyand CreatineMonohydr ate protein.OurBui ldpr ot
ein
shar pnes s.Designedt o helpsyoui nallas pectsof ispackedwi thhighqual i
ty
pus hyout hroughany strengt htrai
ning.Our grass-fedpr oteint hathelps
wor koutandhel pyou NON- GMO Cr eatine youbui l
dl eanmus cleand
impr oveyourmaxi mal continuous lyhelpsyou shortenyourmus cle
strengt handopt imal skyroc ketyours trength recover ytime.Eac hs erving
athlet i
cper formanc e. andmus cl
eendur anceby contains20gofpr otein
refuelingthos emus cl
es withonl y3gofnet
witht heener gyt heyneed. carbohydr ates,andz ero
gramsofs ugar.Oh!Andby
theway,t hatcoc oaf l
avor
isunbeat en!

A
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ABOUTTHEPROGRAM

Thisisa3dayaweekt rai
ningprogram,youdon’thavetotr
ain3daysaweeki fyou
can’toryoufi
ndt hati
t’
stoomuc hforyouinaddit
iontoyourspor
tpract
ice.2days
ofadditi
onalstr
engthwor kisenoughtos eei
mprovementsinyourspor
t,alt
houghin
ourexperienc
e,3daysaweeki soptimal.

St
r engt
handc ondit
ioni
ngprogramsaremeanttoc omplimentyours portand
practi
ce.Ifyourst
rengthandcondi
ti
oningprogram l
eavesyouf eel
ingt i
redand
sl
uggishtothepointyourperf
ormanceinpract
iceandc ompeti
tions uff
ers,t
henyou
aredoingtoomuc h.

So,l
et’
sgetintowhatyourtrai
ningschedules
houl
dl ookli
kewit
hthet
hreet
rai
ning
sess
ions(
A,B,C)
.Therewillbethreeprogrammedtraini
ngdays
.

Her
ear
etwoopt
ionsyouc
anf
oll
ow f
ort
hispr
ogr
am:

3DAYAWEEKTEMPLATE

2DAYAWEEKTEMPLATE

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ABOUTTHEPROGRAM

Now ther
ear emanywayst oapproachyours t
rengthwork.Youc anestabl
ishyour1
repmaxi nc ertai
nexerci
sesifyouarelooki
ngt otr
ainwithpercent
ages.Youc ango
onanhones t“est
imate”ofyourmaxes,inwhichyous houl
dbeTRUEandl ean
towardsthel owersi
deofyour“ est
imate,
"oryouc anfindagoodwei ghtwhereyou
feelyousti
llhave1or2l eftinthetankandbuildupf r
om ther
e.

Remember,youar
enotapower
lif
ter
,wei
ghtl
if
ter
,orbodybui
lder
.Yourmai
nfoc
us
i
simprovi
ngyourper
for
mancei
nyoursport
.

PROGRAM BREAKDOWN

Theprogr
am isbr
okendowni nt
os peci
ficcat
egor
iestokeept heprogram organi
zed:
Expl
osi
ve,St
rengt
h,Hyper
trophy/Assi
stanc
e,andfinal
ly,Pos
teriorandCorrecti
ve
Work.

Below ar
egui
del
inesforyours
etsandr
epsforeac
hc at
egory.Agai
n,i
tsbes
tto
keepthevol
umeont helowersi
deandworkyourwayupfrom ther
e.

DYNAMI CWARM-UP/CORRECTIVE
EXPLOSIVE:3-
5setsx3-5reps
STRENGTH: 3-5s
etsx3-6reps
HYPERTROPHY/ASSISTANCE:3-5set
sof8-
15r eps
COREWORK:2Cor eExerci
se-Emphasiz
eanti
-rot
ati
onc
oreexer
cis
es

It
’sal
laboutperf
ormanc e.Moststrengthandc ondit
ioni
ngprogramsar eorganized
onanannualtrai
ningscheduleaccordi
ngtos easonblocks(
off
-season,pre-seas
on,
competi
ti
on,tr
ansiti
on)
.Sot hefol
lowingprogram ismeanttogetyous tart
ed.

You’l
lnoti
cethroughoutt
he4weeksoft hepr ogr
am,therearesli
ghtchangestothe
setsandrepsduringfort
hehyper t
rophyexer ci
sebutthestr
engthandexpl os
ive
exerci
sesstayc
ons t
ant.Theobjecti
veforthes tr
engt
hexercises
,istoincr
easethe
weighteachweekt oshow s
trengt
hpr ogres
sion.

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PROGRAM BREAKDOWN

Now thatwegotthesetsandrepsoutoftheway,nexti
stheexer
cis
es elec
tionfor
eachcategor
y.Theorgani
zat
ionofexerc
isesgofr
om complexandhighlyneural
exerc
isestosimpl
erones.

Hereareexer
c i
ses
elect
ionexampl
esyouc
anc
hoos
efr
om ac
cor
dingt
othet
rai
ning
templ
ateforthepr
ogram.

CORRECTIVEEXERCI SES:Flyi
ngBi rdDogs ,Singl
eLegReac h,Shoul
derMobi l
ity,Hi
p
Mobil
it
y,RotatorCuf f
,BandPul l-
a-Apar t
,etc.
EXPLOSIVE:Olympi cLif
tVar i
ati
ons( advancedat hlet
es),BoxJumps,Hur dleJ
umps ,
MedBallThrows
LOWER:Squat ,Fr
ontSquat ,SingleLegMovement ,Hinge
PULL:Pull
-up,Row,I nvert
edRow,Fac ePul l
,Upr i
ghtRow,Fac ePull
,BicepsCur l
PUSH:Benc hPress,ShoulderPres s
,Di ps,ShoulderRaises,Tri
cepExtensions

TRAI
NING SCHEDULEDAI
LYTEMPLATE:

A. Expl
osi
ve
Lower
Pull
Push
Lower
Pull

B. Expl
osi
ve
Pull
Push
Lower
Pull
Push

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C. Expl
osi
ve
Push
Lower
Pull
Push
Lower

Week1

DAY1
A.SeatedBoxJ umps :3x5reps
B. Squat:3x5
C1.WeightedPull
-ups :3x6
C2.Alt
.DBBenc hPr ess:3x8/
side
D1.ReverseLungetoKneeDr i
ve:3x8-
10/
side
D2.Inver
tedRows :3x15

DAY2
A.MBRever seOver headThrows
:3x5
B.SumoDeadl if
t:3x5
C1.PushPress:3x6
C2.Stepups:3x8/side
D1.SeatedRows :2x12
D2.RingPush-ups:2xfai
lure

DAY3
A.BlockCleanPull(atKnee):3x5
B.Benc hPress
:3x5
C1.
Bul gari
anSquat:3x6/si
de
C2.
Gor il
laRows:3x8/si
de
D1.Hands t
andPush-ups:2x10-12
D2.SingleLegGluteBridges:2x12-
15/
side

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PROGRAM BREAKDOWN

Week2

DAY1
A.SeatedBr oadJ
ump:3x5r eps
B. Squat:3x5
C1.WeightedPull
-ups:4x6
C2.Alt
.DBBenc hPr es
s:4x8/side
D1.ReverseLungetoKneeDr i
ve:3x8-
10/
side
D2.Inver
tedRows :3x12-15

DAY2
A.MBRever seOver headThrows
:3x5
B.SumoDeadl if
t:3x5
C1.PushPress:4x6
C2.Stepups:4x8/side
D1.SeatedRows :3x12
D2.RingPush-ups:3xfai
lure

DAY3
A.BlockCleanPull(atKnee):3x5
B.Benc hPress
:3x5
C1.
Bul gari
anSquat:4x6/si
de
C2.
Gor il
laRows:4x8/si
de
D1.Hands t
andPush-ups:3x8-10
D2.SingleLegGluteBridges:3x12-
15/
side

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Week3

DAY1
A.SeatedDoubleBr oadJump:3x3reps
B. Squat:3x5
C1.WeightedPull
-ups:4x6
C2.Alt
.DBBenc hPr es
s:4x8/
side
D1.ReverseLungetoKneeDr i
ve:4x8-
10/s
ide
D2.Inver
tedRows :4x15

DAY2
A.MBRever seOver headThrows
:3x5
B.SumoDeadl if
t:3x5
C1.PushPress:4x6
C2.Stepups:4x8/side
D1.SeatedRows :4x12
D2.RingPush-ups:4xfai
lure

DAY3
A.BlockCleanPull(atKnee):3x5
B.Benc hPress
:3x5
C1.
Bul gari
anSquat:4x6/si
de
C2.
Gor il
laRows:4x8/si
de
D1.Hands t
andPush-ups:4x8-10
D2.SingleLegGluteBridges:4x12-
15/
side

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Week4(
DELOAD)

DAY1
A.SeatedBoxJ umps :2x5reps
B. Squat:2x5
C1.Pull
-ups:3x8-10
C2.DBBenc hPr ess:3x10
D1.ReverseLunget oKneeDr i
ve:2x10/
side
D2.Invert
edRows :2x15

DAY2
A.MBRever seOver headThr
ows
:3x5
B.SumoDeadl if
t:2x5
C1.PushPress:3x6
C2.Stepups:3x8/side
D1.SeatedRows :2x12
D2.RingPush-ups:2x12

DAY3
A.BlockCleanPull(atKnee)
:3x5
B.Benc hPress
:2x5
C1.Bulgari
anSquat:3x8
C2.SingleArm DBRow:3x8/ si
de
D1.Hands t
andPush-ups:2x10
D2.SingleLegGluteBridges
:2x12

*DELOADWEEK:Duringthisweek,weareloweri
ngthevol
umeandint
ens
ity,
meaningyouusel
ighterweights.Thewei
ghtshoul
dbes i
mil
arorl
owert
hant he
weight
syouusedduringthefir
stweekoftheprogr
am.

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CONDI
TIONI
NG

Althought hisPDFi saboutbui l

dingmaxi mals tr
ength,wes houlds t
illaddr ess
condi t
ioningasc onditi
oningi scrucialtoanys port.Addingac onditi
oni ngc omponent
afteras tr
engt htraini
ngs essionc anhelpimpr oveyourc ondit
ioningormai ntai
na
bas eli
ne.I fyouc hoosetodoc onditioningafteryourstrengt
hs ession,l i
mi ti
tto5- 10
mi nutesus i
ngket tl
ebells wings,battleropes,jumpr opes,orsledwor kfollowinga
1:1-2wor kt ores
tr ati
o.I fyouf eellikeyougetal otofc ondi
tioningdur i
ngpr acti
ce,
tryt ogetins omer oadwor kjoggingatas low pacefor30mi nut es1-2t imesper
weekt okeepagoodbas eofaer obicc ondit
ioning.

CLOSI
NG THOUGHTS

This4-WeekStrengt
handCondi t
ioningProgram i
sagreats t
artforthosewhoar e
int
erestedinimplementi
ngas t
rengthprogram tocompli
mentt heirpract
ice.Ifyou
arelookingtoimproveyouroveral
lathl
eti
cper f
ormance,thenyouc angivet hi
s
program atry.

Feelfreetosubsti
tuteanyexer cis
ei nthepr ogram wi t
honeyouar emor ef amil
iar
withands ti
cki
ngtot heri
ghtmovementexer ci
se.Themos timportantas pectofany
str
engt handconditioningprogram istoleaveyouregoatt hedoorandf oc uson
whatt hemaingoali s.Themaj orit
yoft heat hl
et esdon’tgraspthatc onc eptand
eit
hergethur torfindadec r
easeinper f
ormanc e.Butt hes mallpor t
iont hatis
will
ingtodowhat ’
snec ess
aryinor dertoimpr ovet heirperformanc e,lear nmuc h
mor eaboutthems elvesandc onti
nuet opus hfor wardint heirtr
aining.

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