6 Week Functional Strength Training Plan for Athletes

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 02:43

This plan is designed for individuals who have 1-2 years of weightlifting or athletic experience.
This is the perfect program for "warrior class" athletes looking to achieve peak physical performance for tough mudder/warrior dash type events, or for military training. If you have any questions about the plan, please contact me at bradleyhaag3@gmail.com

Sample Day 1
0:45:00
SuperSet Workout 1

Complete the following 4 stations as triple supersets, meaning that you complete the first exercise of the first station, and then with minimal rest move to the second exercise of the first station, then do the core exercise as the third exercise (while you are recovering from first two exercises), and then repeat. Goal is to go 4-5x through each superset.
Station 1:
Exercise 1: 6-8 Dumbbell Stability Ball Chest Press
Exercise 2: 10-12 Spiderman Push-Ups
Exercise 3: 10-12 Corkscrew Rotations per Side
Station 2:
Station 2, Exercise 1: 6-8 Wide Grip Pull-Ups
Station 2, Exercise 2: 10-12 Lat Pull-Downs
Station 2, Exercise 3: 12-15 Side Plank Lateral Raises per Side
Station 3:
Exercise 1: 6-8 Dumbbell Squat to Overhead Press
Exercise 2: 10-12 Dumbbell Bent Over Side Raises
Exercise 3: 10-12 Front Plank Reaches per Side
Station 4:
Exercise 1: 6-8 Deadlifts
Exercise 2: 10-12 Stability Ball Bridges
Exercise 3: Active Recovery (walk or stretch)

Sample Day 4
0:45:00
Fighting Cables

Complete the following 5 stations as a circuit 3-4x through, with minimal rest between exercises.
Exercises:
12-15 Cable Pulldowns
12-15 Cable Chest Press
12-15 Cable Torso Twists per side
12-15 Cable Waterski Row
500m Max Effort Row

Sample Day 6
0:45:00
Burn It

Complete the following sequence of exercises as a circuit 3-4x through, with minimal rest between exercises.
Exercises:
10-12 Barbell Squat
10-12 Barbell Deadlift
10-12 Dumbbell Chest Press
10-12 Dumbbell One Arm Row
10-12 Dumbbell Shoulder Press
10-12 Regular Pull-Ups
10-12 Dumbbell Bicep Curls
10-12 Dumbbell Tricep Kickbacks
60 seconds max effort Bicycle

Sample Day 27
1:00:00
Warrior Workout

Warm-up with 3-5min of easy running or biking then proceed to jumping jacks, arm circles, leg swings, and bodyweight squats.
Complete the following stations as a circuit 3-4x through, with minimal rest between exercises.
Exercises:

10-12 Kettlebell or dumbell swings
6-8 Turkish get ups Kettlebell or dumbell
12-15 Burpees
10-12 Dips
10-12 Chin-Ups
10-12 Explosive Box jumps
60sec jumprope

Sample Day 28
1:30:00
Choice of Activity OR Ruck March

Do 1-2 hours of something you enjoy. Climbing, a hiking kayaking, paddleboarding, biking, etc.
OR
4 mile fast paced march with weighted vest or ruck sack. Aim for 1/4 your bodyweight in extra weight.

Sample Day 34
1:00:00
Warrior Workout

Warm-up with 3-5min of easy running or biking then proceed to jumping jacks, arm circles, leg swings, and bodyweight squats.
Complete the following stations as a circuit 3-4x through, with minimal rest between exercises.
Exercises:

10-12 Kettlebell or dumbell swings
6-8 Turkish get ups Kettlebell or dumbell
12-15 Burpees
10-12 Dips
10-12 Chin-Ups
10-12 Explosive Box jumps
60sec jumprope

Sample Day 41
1:00:00
Warrior Workout

Warm-up with 3-5min of easy running or biking then proceed to jumping jacks, arm circles, leg swings, and bodyweight squats.
Complete the following stations as a circuit 3-4x through, with minimal rest between exercises.
Exercises:

10-12 Kettlebell or dumbell swings
6-8 Turkish get ups Kettlebell or dumbell
12-15 Burpees
10-12 Dips
10-12 Chin-Ups
10-12 Explosive Box jumps
60sec jumprope

Bradley Haag
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Bend Fitness

I specialize in working with beginner to intermediate triathletes, duathletes, & cyclists. With that said I'm always willing to lend assistance to those with different goals, please don't hesitate to contact me for more information.