10 Week Hard Body Training

Monday: Lower body strength/hypertrophy work
Tuesday: Lower body pump complex/lower body metcon
Wednesday: Upper body strength/hypertrophy work
Thursday: Upper body pump complex/upper body metcon
Friday: Optional sprint/energy systems session
Saturday: Whole body explosive work
Sunday: OFF

Load Progression

The program uses two main systems of progression: programmed progression and double progression.

Programmed progression refers to a cycle where the weights are planned in advance based on your 1RM. So you'll need to establish your maximum load for one technically solid rep on the back squat, push press, and power clean from the hang.

The percentages used during this whole program are all based on that 1RM.

Double progression is a system where you have a target rep range instead of a precise number of reps to do, 6 to 8, for example. You will use the same weight for all your work sets.

The goal is to be able to do all the work sets with the upper limit of the range (8 in our example) with the same weight. When you're able to do that, you increase the weight at your next session. If you can't get 8 reps for all of your work sets, that's fine, but it means that you'll keep the same weight during next week's workout.

So when you see a percentage given for an exercise below, it uses the planned progression. When you don't see a percentage, it means you'll use the double progression approach.

The Program

Monday

	Exercise	Wk	Sets x Reps	%1RM	Rest
A	Box Jump		3 x 10
B	Back Squat	1 2 3 4 5 6 7 8 9 10	5 x 4 5 x 5 5 x 6 3 x 3 5 x 3 6 x 3 3 x 3 3 x 2 3 x 3 Test Max	80% 80% 80% 90% 90% 90% 95% 100% 100%	75 sec. 90 sec. 2 min. 2 min. 2 min. 90 sec. 90 sec. 2 min. 2 min.
C1	Superslow Eccentric Back Squat * squat down in 6 seconds, stand up fast	1 2 3 4 5 6 7 8 9 10	5 x 4 5 x 5 5 x 6 3 x 3 5 x 3 6 x 3 3 x 3 3 x 2 3 x 3 None	60% 60% 60% 70% 70% 70% 75% 80% 80%	30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.
C2	Dumbbell Jump Squat * using 20-30% of your body weight	1 2 3 4 5 6 7 8 9 10	5 x 4 5 x 5 5 x 6 3 x 3 5 x 3 6 x 3 3 x 3 3 x 2 3 x 3 None	20% 25% 30% 20% 25% 30% 20% 25% 30%	90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec.
D	Barbell Hip Thrust * * with 3 second hold at peak contraction	1 2 3 4 5 6 7 8 9 10	4 x 6-8 4 x 6-8 4 x 6-8 2 x 6-8 4 x 6-8 5 x 6-8 6 x 6-8 3 x 6-8 2 x 6-8 None		75 sec. 75 sec. 75 sec. 60 sec. 60 sec. 60 sec. 45 sec. 45 sec. 45 sec.

* Perform one set of C1, rest 30 seconds, then perform a set of C2, rest 90 seconds and repeat.
* * Utilize the double progression method, which means the goal is to do 6-8 reps on all your sets using the same weight. If you can complete 8 reps on all your sets, you increase the weight by 5, 10, or even 20 pounds at the next workout. If you do something like 8, 8, 7, 6, that's fine, but it means that you keep the same weight during the next session.

Tuesday

Circuits	Sets	Reps	Details
Lower Body Pump Lying Leg Curl Leg Extension Walking Lunge	3 rounds	10 - 15	Rest minimal between exercises and 90-120 sec. between rounds.
Metabolic Conditioning * Bike Sprint Body Weight Squat Vertical Jump		1 min 30 10

* Number of times to perform:
Week 1 3 rounds
Week 2 4 rounds
Week 3 5 rounds
Week 4 2 rounds
Week 5 4 rounds
Week 6 5 rounds
Week 7 6 rounds
Week 8 3 rounds
Week 8 5 rounds
Week 10 2 rounds

Wednesday

	Exercise	Wk	Sets x Reps	%1RM	Rest
A	Medicine Ball Throw, wall slams		3 x 10
B	Push Press	1 2 3 4 5 6 7 8 9 10	5 x 4 5 x 5 5 x 6 3 x 3 5 x 3 6 x 3 3 x 3 3 x 2 3 x 3 Test Max	80% 80% 80% 90% 90% 90% 95% 100% 100%	75 sec. 90 sec. 2 min. 2 min. 2 min. 90 sec. 90 sec. 2 min. 2 min.
C1	Superslow Eccentric Push Press * lower the bar in 6 seconds, especially from forehead to clavicle	1 2 3 4 5 6 7 8 9 10	5 x 4 5 x 5 5 x 6 3 x 3 5 x 3 6 x 3 3 x 3 3 x 2 3 x 3 None	60% 60% 60% 70% 70% 70% 75% 80% 80%	30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.
C2	Overhead Medicine Ball Throw *	1 2 3 4 5 6 7 8 9 10	5 x 5 5 x 5 5 x 5 3 x 8 5 x 8 6 x 8 3 x 10 3 x 12 3 x 15 None		90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec.
D	Bent-Over Barbell Row torso parallel to the floor	1 2 3 4 5 6 7 8 9 10	4 x 6-8 4 x 6-8 4 x 6-8 2 x 6-8 4 x 6-8 5 x 6-8 6 x 6-8 3 x 6-8 2 x 6-8 None		75 sec. 75 sec. 75 sec. 60 sec. 60 sec. 60 sec. 45 sec. 45 sec. 45 sec.
E	Lat Pulldown * *	1 2 3 4 5 6 7 8 9 10	4 x 6-8 4 x 6-8 4 x 6-8 2 x 6-8 4 x 6-8 5 x 6-8 6 x 6-8 3 x 6-8 2 x 6-8 None		75 sec. 75 sec. 75 sec. 60 sec. 60 sec. 60 sec. 45 sec. 45 sec. 45 sec.

* C1 and C2 are a contrast superset. Perform one set of C1, rest 30 seconds, perform a set of C2, rest 90 seconds and start over.
* * This movement utilizes the double progression method. That means your goal is to do 6-8 reps on all your sets using the same weight. If you can complete 8 reps on all your sets, you increase the weight by 5, 10, or even 20 pounds at the next workout. If you do something like 8, 8, 7, 6, that's fine, but it means that you keep the same weight during the next session.

Thursday

Circuits	Sets	Reps	Details
Upper Body Pump 1 Dumbbell Lateral Raise Lying Dumbbell Triceps Extension Dumbbell Shoulder Press	3 rounds	12 - 15	Rest minimal between exercises and 90-120 sec. between rounds.
Upper Body Pump 2 Lat Pulldown, wide behind neck Lat Pulldown, wide in front Lat Pulldown, hands supinated as in chin-up position	3 rounds	12 - 15	Rest minimal between exercises and 90-120 sec. between rounds.
Metabolic Conditioning * Rowing Ergometer Push-Up		500 m. 10

* Number of times to perform:
Week 1 3 rounds
Week 2 4 rounds
Week 3 5 rounds
Week 4 2 rounds
Week 5 4 rounds
Week 6 5 rounds
Week 7 6 rounds
Week 8 3 rounds
Week 8 5 rounds
Week 10 2 rounds

Friday (Optional Session)

Circuit	Sets	Reps	Details
Medley * Farmer's Walk or Prowler Pushing Walk Back Sprint			There's no rest between activies (the active rest is the walk to the start line for the sprints). After the sprint you rest 90 seconds.

* Number of times and distance to perform:
Week 1 5 rounds 50yd.
Week 2 6 rounds 50yd.
Week 3 7 rounds 50yd.
Week 4 5 rounds 60yd.
Week 5 6 rounds 60yd.
Week 6 7 rounds 60yd.
Week 7 5 rounds 70yd.
Week 8 6 rounds 70yd.
Week 8 7 rounds 70yd.
Week 10 Off

Saturday

	Exercise	Wk	Sets x Reps	%1RM	Rest
A	Power Clean from the Hang	1 2 3 4 5 6 7 8 9 10	10 x 3 10 x 3 10 x 3 5 x 5 5 x 5 5 x 5 3 x 3 3 x 3 3 x 3 Test Max	80% 80% 80% 90% 90% 90% 95% 100% 100%	75 sec. 90 sec. 2 min. 2 min. 2 min. 90 sec. 90 sec. 2 min. 2 min.
	Whole Body Power Complex *
B1	Dumbbell Lateral Raise		5	70%	30 sec.
B2	Box Jump, shoot for a 20" box		10		30 sec.
B3	Overhead Medicine Ball Throw, push press action		10		30 sec.
B4	Broad Jump		10		30 sec.
B5	Medicine Ball Slam		10		30 sec.

Circuits	Sets	Reps	Details
Metabolic Conditioning Bike Sprint Rowing Ergometer Push-Up		1 min 250 m. 10	Perform as many times as possible in a 12-minute time frame. Try to increase your workload every week.

* Number of times to perform:
Week 1 3 rounds
Week 2 4 rounds
Week 3 5 rounds
Week 4 2 rounds
Week 5 4 rounds
Week 6 5 rounds
Week 7 6 rounds
Week 8 3 rounds
Week 8 5 rounds
Week 10 2 rounds