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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 BB = Barbell DB = Dumbbell M = Max SB = Stability Ball EL = Each Leg EA = Each Arm ES = Each Side BW = Bodyweight

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Day 1 1a) Front Squat (after warm-up) 5 x 6-8 or 10-12 1b) Standing Tubing Speed Row 5 x 12-15 2a) DB or BB Row 5 x 10-12 or 6-8 2b) Alt Tubing Overhead Press 5 x 8-10 EA 3a) DB Overhead Press 3-4 x 10-12 3b) Alt DB Biceps Curl 3-4 x 10-15 EA 3c) 2-Arm Lying Triceps Extension 3-4 x 12-15 Metabolic Glutes (3-4 rounds) Scott Abel 2010 Workshop Workbook 4a) Frontal Plane Hip Swings X’s 20 EL 4b) Alt Supermans off Bosu Ball X’s 12-15 ES 4c) SB 1-Leg Straight Leg Lateral Raises X’s 15 ES 4d) One-Leg Glute Bridges X’s 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.

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Day 2

1a) BB Deadlift (after warm-up) 5 x 3-6 or 6-8 1b) Incline Push-Ups 5 x 10 2a) Flat DB Chest Press 5 x 12-15 or 8-10 2b) Compound Tubing Rows 5 x 10 3) Chin-Ups or Pull-Ups 5 x Max Metabolic Core (3-4 rounds) Scott Abel 2010 Workshop Workbook 4a) DB or MB Vertical Choppers X’s 15 total 4b) Low to High Cable or Tubing Choppers X’s 12-15 ES 4c) High to Low Cable or Tubing Choppers X’s 12-15 ES 4d) Simulated Judo Throws X’s 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.

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Day 3 1) BB or Alt DB Clean and Press (after warm-up) 5 x 8-10 or 10-12 EA (for DB) 2a) Weighted Hip Thrust (elevated shoulders) 5 x 10-12 2b) Recline Row 5 x 10-12 or Max 3a) BW or Weighted Triceps Bench Dips 3-4 x 10-12 3b) BB Preacher Curls 3-4 x 10-12 Quad Blast #2 (3-4 rounds) Scott Abel 2010 Workshop Workbook 4a) BW Speed Squats X’s 24 4b) Traveling Long Jumps (crouch position) X’s 10-15 jumps, touch and go 4c) Alternating Reverse Lunges X’s 12 EL 4d) Squat Jumps (Squat Thrusts) X’s 12 or Max 4e) Lateral Walk with Band X’s 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.