6 Week Functional Strength Training Plan for Athletes

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

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 like the facebook page at facebook.com/BendFit and ask them there.

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 8
0:45:00
SuperSet Workout 2

Complete the following 4 stations as 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, and then repeat. Goal is to go 4-5x through each superset. Station 1: Exercise 1: 6-8 Barbell Deadlift Exercise 2: 8-10 Neutral Grip Pull-Ups Station 2: Exercise 1: 10-12 Cable Torso Twists Exercise 2: 10-12 Side Plank Rotations Station 3: Exercise 1: 6-8 High Knee Step-Ups per Side Exercise 2: 8-10 Hip Hikes per Side Station 4: Exercise 1: 8-10 Single Arm Stability Ball Chest Press per Side Exercise 2: 10-12 Stability Ball Walk-Outs

Sample Day 9
0:25:00
25 Minute Endurance Run

Go for a run outside or on a treadmill at 1% incline for 25 mintues at a moderate steady pace. Focus on a quick leg turn-over and running "quietly".

Sample Day 11
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 13
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

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.