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Correct Program Jason Brown 1
Correct Program Jason Brown 1
WEEK ONE
DAY 1 ME LOWER DAY 2 DE UPPER DAY 3 RECOVERY DAY 4 DE LOWER DAY 5 ME UPPER DAY 6 RECOVERY DAY 7 OFF
"Lower Warm-up #1"
"Upper Warm-up #1"
Box Programming Dynamic "Lower Warm-up #2"
"Upper Warm-up #2"
"Joe DeFranco Limber 11"
3 Rounds of:
3 Rounds of:
Warm-up
3 Rounds of:
3 Rounds of:
Foam Roll IT Band
Squats
weight)
High Knees
20 Banded Goodmornings moderate weight)
SMR Glutes (lax ball)
glutes hard)
15s Side Plank each side
Inside Taps
30 Russian Twists
15s Abs with a plate switch
Rollovers into V-sits
*Rest as needed. This should not take longer than 8 minutes A Skip
take longer than 8 minutes take longer than 8 minutes Fire Hydrant circles
point
Rear Foot Elevated Hip Flexor
Leg Swing opposite toe to stretch
opposite hand
Carioca
1) High Box Squat, Wide Stance: 1) Speed Bench Press: 9 x 3 Recovery 1) Wide Stance Box Squat: 8 x 3 1) Floor Press: Work up to a Recovery Rest Day
Work up to a heavy set of 3. Rest @40%, every 30-40s.
@60% of Day 1, every 60s.
heavy 3 then 3 attempts at a
2:00
- change grip every 3 sets ie. - 15" Box
1RM. Rest 2:00
Rest 60s.
- work up to a heavy weight.
4) Dimel Deadlifts: 3 x 30 @30% 3) Bradford Presses: 3 x 25. Rest
DYNAMIC - 1 count pause at ribcage on 2b) Lat Pulldowns, Wide of Deadlift max. Rest 60s.
60s.
Farmer Carry: 4 x 100 Ft. AHAP. 5 Minutes Cooldown on Bike 30-45 Minutes of Zone 1 Work
Accumulate 100-200 Reps of 5 Minutes Cooldown on Bike 30-45 Minutes of Zone 1 Work
OFF
Rest 60s-90s. 15 Minutes Light Sledpull each:
15 Minutes Light Sledpull
Powerwalk
Banded Pull-Throughs
Powerwalk
*All done at 120-130 BPM ie. *All done at 120-130 BPM ie.
FINISHER 60% effort.
60% effort.
Then,
Then,
- Strength: Build to a heavy set - Strength: All sets of Speed - Recovery: Nothing today - Strength: Keep loads light for - Strength: Build to a challenging - Recovery: Perform something
of 3 in the High Box Squat using bench press should be fast/ should be demanding. speed work and make sure you set of 3 in the floor press then different than you performed on
a wide stance. Use a 15-16" Box. explosive.
can accelerate through each rep. proceed to 3 attempts at a 1RM. Wednesday
ATHLETE
This should take roughly 6-7 sets.
- Accessory work form takes Make sure you sit back on the
NOTES - Finisher: Keep all loading for precedence over loading. box on each rep.
accessory work as strict as
possible.
Questions? [email protected]
3 Rounds of:
3 Rounds of:
Warm-up
3 Rounds of:
3 Rounds of:
Foam Roll IT Band
Squats
weight)
High Knees
20 Banded Goodmornings moderate weight)
SMR Glutes (lax ball)
glutes hard)
15s Side Plank each side
Inside Taps
30 Russian Twists
15s Abs with a plate switch
Rollovers into V-sits
*Rest as needed. This should not take longer than 8 minutes A Skip
take longer than 8 minutes take longer than 8 minutes Fire Hydrant circles
point
Rear Foot Elevated Hip Flexor
Leg Swing opposite toe to stretch
opposite hand
Carioca
1) Rack Deadlift: Work up to a 1) Speed Bench Press: 9 x 3 Recovery 1) Wide Stance Box Squat: 8 x 3 1) Strict Pull-ups. Rest 2:00 Recovery OFF
challenging set of 3 and then 3 @45%, every 30-40s. - change @65% of Day 1/Week 1, every between sets.
OR Rest 90s-2:00
- work up to a heavy weight.
3) Barbell Split Squats: 4 x 8 ea. 2) Push Press: 1 x 10, 1 x 8, 1 x
- build to a challenging weight.
2b) Lat Pulldowns, V-Handle: 1 x Rest 60-90s.
6, 1 x 4. Rest 2:00
DYNAMIC 3) Glute Ham Raises: 4 x 6-8. 20, 1 x 15, 1 x 12, 1 x 10. Rest 4) 45 Degree Back Raises (or on 3a) Zottaman Curls: 4 x 6-8. Rest
EFFORT Rest 60s.
45s.
GHD): 3 x 30. Rest 60s.
30s.
- add weight or band resistance if 3a) Rollback Tricep Extensions: 4 - squeeze your glutes hard on 3b) Single Arm OH Banded Tricep
needed.
x 12-15. Rest 30s.
each rep.
Extensions: 4 x 25 each. Rest
4) DB Shrugs: 4 x 10 (1 count 3b) Barbell Curls: 4 x 8-10. Rest 5) Landmine Rotations: 3 x 30-40 30s.
5 Minutes of:
Complete:
2-3 Rounds of:
Accumulate in as few of sets as 3 Rounds of 30s work/30s rest:
3 Options:
Max Distance Farmer Carry with Max Effort Push-ups in 60s Row x 5 Minutes
possible:
1a) DB Renegade Rows
1) Pull a light sled for 20 minutes
a weight you can go for long Bike x 5 Minutes
100-150 Double Leg Banded Leg 1b) Goblet Squats without stopping.
FINISHER Then,
Then,
Breathing Drills +
This should NOT be painful and is
5:00 of Light Foam Rolling This used for recovery.
should NOT be painful and is
used for recovery.
- Strength: Take 6-8 sets and - Strength: The first 3 - Recovery: You should feel - Strength: All sets should be - Strength: All repetition effort - Recovery: Enjoy your recovery
build to a max rack deadlift. If movements are the same as last better after today's session. If explosive even though the work today. Challenge yourself day today! If needed, you can
you're able to use week. Try to increase your needed, take today completely weights are slightly heavier this but be smart. Build to a heavy set swap the light jog for rowing or
accommodating resistance, use loading just slightly for all 3. off. week. All accessory work you in the Push Press.
biking, but overall we are looking
it. 1 1/4 Front Squats should be Remember, speed bench press should be able to "feel" the - Finisher: You should be able to for 20 minutes of Zone 1 work.
moderately heavy, but focus should be explosive both primary muscle-groups working. work for 30s without stopping.
ATHLETE more on perfect repetitions. eccentrically and concentrically.
Use light weights that you know
NOTES GHRs should be challenging so - Finisher: Denote your score. you can go for 30s without
add weight or band tension as Keep this reps as strict as stopping.
needed.
possible.
- Finisher: You should be able to
go for 5 minutes with minimal
breaks. This should be lighter
than last weeks Farmer Carries.
Questions? [email protected]
3 Rounds of:
3 Rounds of:
Warm-up
3 Rounds of:
3 Rounds of:
Foam Roll IT Band
each)
50 Banded Pull-aparts
High Knees
20 Landmine Rotations (total)
15 1-Arm DB Rows each (light)
SMR Glutes (lax ball)
point
Rear Foot Elevated Hip Flexor
Leg Swing opposite toe to stretch
opposite hand
Carioca
1) Anderson Front Squat: Work to 1) Speed Bench Press: 9 x 3 Recovery 1) Wide Stance Box Squat: 6 x 3 1) Push Press: Build to a 1RM. Rest Day
a heavy 3, then 3 attempts at a @50%, every 30-40s.
@70%, every 60s.
Rest 2:00
EFFORT
60s.
4a) Barbell Curls: 3 x 10. Rest needed.
- Front Raise + Lateral Raise
5) Ab Wheel: 5 x 8-10. Rest 60s. 30s.
4) Barbell Split Squats, Front (Neutral Grip) + Lateral Raise
4b) Seated DB Cleans: 3 x 15. Rack: 3 x 10 ea. Rest 60s.
(Supinated Grip)
Rest 30s.
5) Banded Ab Pulldowns: 4 x 5) Banded Alphabets: 3 sets on
5) Stir the Pot: 5 rounds of 20s 20-25. Rest 60s. each side. Rest 60s.
work/40s rest.
N/A Single Arm OH KB Carry x 4 1 Mile Light Sledpull Powerwalk Accumulate in as few of sets as Accumulate in as few of sets as Optional Recovery Work
OFF
Minutes Max Distance. with a 20/10 weighted vest. possible:
possible:
3 Rounds of:
Forward the entire time. Wear a 200 Banded Leg Curls 150 Rope Pushdowns 5 Minutes Row
or
Then,
FINISHER Then,
5 Minutes of Parasympathetic
5 minutes of light foam rolling
Breathing
5 Minutes of Parasympathetic
Breathing
Then,
- Strength: Build to a heavy 3 in - Strength: Final week of speed - Recovery: Today's work should - Strength: Final week of these - Strength: Build to a max Push - Recovery: Today's work should
Anderson Front Squat off pins or bench press. All sets should be be easy and leave you feeling variations for Dynamic Effort Press over the course of 8-10 be easy and leave you feeling
spotter arms. These are intended explosive.
better after it's complete. work. All sets should be fast and sets. If you have a previous 1RM better after it's complete.
ATHLETE to be done from a dead stop. - Finisher: Try to go for max zero hesitation. try to beat it by 5#'s. Have a plan
NOTES distance with as little rest as in mind before starting in terms
possible. Accumulate more how much weight you'll add each
volume on your weaker arm. set. Your sets should look
something like 3,3,2,2,1,1,1....
Questions? [email protected]
3 Rounds of:
3 Rounds of:
Warm-up
3 Rounds of:
3 Rounds of:
Foam Roll IT Band
each)
50 Banded Pull-aparts
High Knees
20 Landmine Rotations (total)
15 1-Arm DB Rows each (light)
SMR Glutes (lax ball)
point
Rear Foot Elevated Hip Flexor
Leg Swing opposite toe to stretch
opposite hand
Carioca
1) Sumo Deadlift w. plates 1) Speed Floor Press: 12 x 3 Recovery 1) Speed Front Squats: 5 x 5 1) Close Grip Bench Press w. OFF
elevated 2" off the floor: 1RM. @40% of Day 5/Week 1, every @60%, every 60s.
heavy chains: Build to a
Rest 2:00
60s.
- if you're able to use chains use challenging 3 then 3 attempts at
2) Glute Ham Raises: Accumulate - change grip every 4 sets. Pause them and use 50% of 1RM.
a 1RM. Rest 2:00
3) Front Rack Double Kettlebell Bench Press: 4 x 6 ea. AHAP. 4/Day 1, every 60s.
3) Barbell Rows: 1 x 12, 1 x 10, 2
Reverse Lunges: 4 x 8-10 ea. Rest 60s.
- reset on each rep.
x 8. Rest 60s.
EFFORT
90s.
- 1/4 ROM, 1/2 ROM + Full ROM
5) Banded Ab Pulldowns: 4 x 25. 4b) DB Hammer Curls: 3 x 15.
- keep reps strict and squeeze 4b) Dirty 30s: 3 x 10-10-10. Rest Rest 60s. Rest 30s.
- Wheelbarrow: Weights/
Later in the day Accumulate:
Distances/Intervals are your
FINISHER 200 Prone Ankle Weight Leg choice
Then,
- Strength: Build to a max in the - Strength: Use the weight you - Recovery: All work should be - Strength: Week 1 of new DE - Strength: Take 5-6 sets and - GPP: Enjoy a change of pace
Sumo Deadlift with plates achieved on Day 5/Week 1 as a "comfortable" and not leave you variations. All sets should be build to a challenging triple, then today. Today's work should be
elevated 2" off the floor. This reference of a light weight weight gasping for air. This work should efficient and fast. Do not sacrifice another 3 singles to a 1RM. BB challenging but not leave you
ATHLETE should take roughly 7-10 sets.
for all 12 sets. allow you to feel more recovered bar speed for loading. rows can be cheated slightly.
feeling rundown. If you have a HR
NOTES - Finisher: This should be "easy" for tomorrows training. monitor wear it and make sure
recovery work. your HR does not exceed 150
BPM. Rest until your HR returns
to 110.
Questions? [email protected]
(squeeze hard)
15 Double DB Bent-over Rows
Bent-knee Iron Cross
10 Russian Swings (squeeze 30 Banded Pull-aparts
Butt Kickers
30 Russian Twists
15s Abs with a plate switch
Rollovers into V-sits
glutes hard)
15s Side Plank each side
Inside Taps
*Rest as needed. This should not *Rest as needed. This should not Rocking Frog stretch
15s RKC Plank
*Rest as needed. This should not Outside Taps
take longer than 8 minutes take longer than 8 minutes Fire Hydrant circles
*Rest as needed. This should not take longer than 8 minutes A Skip
Mountain Climbers
take longer than 8 minutes B Skip
Carioca
1) Anderson Back Squat off pins: 1) Speed Floor Press: 10 x 3 Recovery 1) Speed Front Squats: 5 x 5 1) Seated Shoulder Press off N/A OFF
Work up to a 1RM. Rest 2:00
@45% of Day/Week 1, every 60s.
@65%, every 60s.
Pins: Heavy 3 + 3 Attempts at
- set pins so you start at parallel.
- change grip every 2 sets. Pause - if you're able to use chains OR 1RM. Rest 2:00
them.
10-8-6-4-2. No rest.
2) Sumo Speed Pull Deadlift off 2) Close Grip Bench: 1 x 10, 1 x
MAX EFFORT 2) Single Leg DB RDLs w. - Use bodyweight only
2" Plates: 10 x 2 @75% of Day 1/ 8, 1 x 6, 1 x 10, adding weight
OR support: 4 x 6-8 ea. Rest 60s.
3) DB Rolling Tricep Extensions: 5 Week 4, every 60s.
each set. Rest 45s.
Rest 60s. 4) 1 1/4 DB Split Squats: 3 x 6-8 - Shoulder Width Grip for all sets.
@light weight. Sled straps 50 Ft. Each Arm Bottoms-up KB 10 Minutes of light Jog
Air Bike possible:
Barbell Back Rack Carry x 100
attached to your weight-belt.
Carry
10 Minutes of Air Bike
150 Banded or Rope Pushdowns Meters
@120-130 BPM
Barbell Zercher Carry x 25 Meters
Then,
Heavy Sledpush x 25 Meters
Then,
- Strength: Build to a max in the - Strength: Use the weight you - Recovery: All work should be - Strength: Week 2 of DE - Strength: Take 5-6 sets and - GPP: Today's work should be
Anderson Back Squat. This achieved on Week 1/Day 5 as a "comfortable" and not leave you variations. All sets should be build to a challenging triple, then challenging but not leave you
should take roughly 7-10 sets.
reference of a light weight weight gasping for air. This work should efficient and fast. Do not sacrifice another 3 singles to a 1RM. This feeling rundown. If you have a HR
ATHLETE - Finisher: Try to go without for all 10 sets.
allow you to feel more recovered bar speed for loading. Use a shoulder press should be done monitor wear it and make sure
NOTES stopping for the entire 400m. - Finisher: Move through this for tomorrows training. moderate load for glute bridges. from a dead-start where the bar your HR does not exceed 150
work at a controlled place. Keep starts at roughly eye-level. #2 BPM. Rest until your HR returns
your reps as strict as possible on each set should be challenging. to 110.
the shoulder taps.
Questions? [email protected]
(squeeze hard)
15 Double DB Bent-over Rows
Bent-knee Iron Cross
10 Russian Swings (squeeze 30 Banded Pull-aparts
Butt Kickers
30 Russian Twists
15s Abs with a plate switch
Rollovers into V-sits
glutes hard)
15s Side Plank each side
Inside Taps
*Rest as needed. This should not *Rest as needed. This should not Rocking Frog stretch
15s RKC Plank
*Rest as needed. This should not Outside Taps
take longer than 8 minutes take longer than 8 minutes Fire Hydrant circles
*Rest as needed. This should not take longer than 8 minutes A Skip
Mountain Climbers
take longer than 8 minutes B Skip
Carioca
1) Trap Bar Deadlift: Build to a 1) Speed Floor Press: 9 x 3 Recovery 1) Speed Front Squats: 5 x 4 1) Dead Bench Press: Work up to N/A
heavy set of 3. Rest 2:00.
@50%, every 40s.
@70%, every 60s.
a heavy 3 then 1RM. Rest 2:00
DYNAMIC 15. Rest 60s. 4) Chest DB Supported Rows: 3 x yards, AHAP. Rest 60s.
4a) Prone Incline Lateral Raise
15. Rest 45s.
- Use same weight you used on 21s: 3 x 7-7-7. Rest 30s.
EFFORT
5) Straight Leg Weighted Sit-ups: Day 4/Week 4
- pronated + neutral + supinated
4 x 10-15. Rest 60s. 4) Reverse Hypers: 5 x 20 @50% 4b) Barbell Curls: 2 x 50. Rest
of your Back Squat max. Rest 30s.
60s.
5) Stir the Pot: 5 x 20s work/40s
5) Side Bends on Back Raise: Rest.
100 Total Reps split evenly
between each side. Rest as
needed.
@120-130 BPM
*Rotate between Back Rack +
Then,
Front Rack + Zercher Carry
Breathing
ODD Object Carry
FINISHER rolling
*Use a stone or DBall or whatever
5 Minutes of Parasympathetic else you have access to that fits
Breathing the bill
10 Minutes of:
Then,
- Strength: Build to a tough triple - Strength: Final week of Speed - Recovery: All work should be - Strength: Final week of these - Strength: Build to a heavy set - GPP: Today is an optional day,
resetting on each rep over the Floor Press. Make sure you're "comfortable" and not leave you Dynamic Effort Variations. Make of 3 of deadpress over the course but this work should not get your
course of 6-7 sets. able to be explosive on each set. gasping for air. This work should sure all sets are smooth/fast.
of 5 sets then perform 3-4 more heart-rate higher than 160 BPM.
Goodmornings should be perfect allow you to feel more recovered All steps with the sled should be sets of 1 to a max. After you'll Rest 60-90s between efforts.
execution so go lighter if needed.
for tomorrows training. forceful. The sled should jerk take 75% of this max and Today is a high-resistance
ATHLETE
- Finisher: Use a moderate from side to side. If you're unable perform 1 set for max reps. Each aerobic day.
NOTES weight DB or KB for carries and to perform sledpulls complete 5 rep is done from a dead-stop.
try go as long as possible without minutes of recovery work on bike. - Finisher: Look to complete
dropping. 20-25 reps each set. Use a
heavier band than you normally
use.
Questions? [email protected]