3-Day Hybrid Strength & Conditioning Physique and Sports Development

This hybrid strength and conditioning program should be followed for 4-8 weeks. This program is for physique and sports development. Follow a format that has at least one or two rest days between training days. This program utilizes Straight-Sets, Biplexes (1a, 1b), Triplexes (1a, 1b, 1c), and Circuits. Always complete one Complex or Circuit of total sets before moving to the next. Warm-up sets are not included, only working sets, so a couple of light sets may be in order. All BW moves, especially for the legs are done with hands clasped behind the head. 30-45 seconds or so (approx) between stations, no longer than one minute, with the goal being little to no rest between stations; 2-3 minutes between complexes depending on oxygen debt and self-assessed biofeedback, for next set readiness. Start each day with a full body warm up utilizing the following, lasting 8-12 minutes: o Ankle Pops (Bunny Hops) o Butt Kicks o Lateral Shuffle o MB Frontal Circles o Arm Circles o Unloading Knees o Scarecrow o Mountain Climbers Complete a full body stretch after each day, for 10-15 minutes or so.
Key DB = Dumbbell EL = Each Leg BW = Bodyweight M = Max EA = Each Arm

BB = Barbell SB = Stability Ball ES = Each Side

Day 1
1a) 1b) 2a) 2b) 3a) 3b) 3c) Front Squat (after warm-up) Standing Tubing Speed Row DB or BB Row Alt Tubing Overhead Press DB Overhead Press Alt DB Biceps Curl 2-Arm Lying Triceps Extension 5 x 6-8 or 10-12 5 x 12-15 5 x 10-12 or 6-8 5 x 8-10 EA 3-4 x 10-12 3-4 x 10-15 EA 3-4 x 12-15

Metabolic Glutes (3-4 rounds) Scott Abel 2010 Workshop Workbook 4a) Frontal Plane Hip Swings Xs 20 EL 4b) Alt Supermans off Bosu Ball Xs 12-15 ES 4c) SB 1-Leg Straight Leg Lateral Raises Xs 15 ES 4d) One-Leg Glute Bridges Xs 15 ES Alternate between higher reps (10-12) and lower reps (6-8) from week to week. When doing higher reps for exercise #1) Squats do lower reps for #2) Rows and vice versa.

Day 2
1a) 1b) 2a) 2b) 3) BB Deadlift Incline Push-Ups (after warm-up) 5 x 3-6 or 6-8 5 x 10 5 x 12-15 or 8-10 5 x 10 5 x Max

Flat DB Chest Press Compound Tubing Rows Chin-Ups or Pull-Ups

Metabolic Core (3-4 rounds) Scott Abel 2010 Workshop Workbook 4a) DB or MB Vertical Choppers Xs 15 total 4b) Low to High Cable or Tubing Choppers Xs 12-15 ES 4c) High to Low Cable or Tubing Choppers Xs 12-15 ES 4d) Simulated Judo Throws Xs 12-15 ES Alternate between higher reps and lower reps from week to week. When doing higher reps for exercise #1) Deadlift do lower reps for #2) Chest Press and vice versa.

Day 3
1) 2a) 2b) 3a) 3b) BB or Alt DB Clean and Press (after warm-up) Weighted Hip Thrust (elevated shoulders) Recline Row BW or Weighted Triceps Bench Dips BB Preacher Curls 5 x 8-10 or 10-12 EA (for DB) 5 x 10-12 5 x 10-12 or Max 3-4 x 10-12 3-4 x 10-12

Quad Blast #2 (3-4 rounds) Scott Abel 2010 Workshop Workbook 4a) BW Speed Squats Xs 24 4b) Traveling Long Jumps (crouch position) Xs 10-15 jumps, touch and go 4c) Alternating Reverse Lunges Xs 12 EL 4d) Squat Jumps (Squat Thrusts) Xs 12 or Max 4e) Lateral Walk with Band Xs Max ES Alternate between BB and Alt DB Clean and Press every other week. For #2a) Hip Thrust can be weighted using a loaded BB across hips or weight plates. For exercise #2b) and #3a) you can use a weighted vest if necessary.