What is he doing back there? I never know what he’s doing
Here are a couple examples of what I’ve been doing with two of my clients. I’ll briefly explain each of their situations, including their goals, injury history, and why we did certain things the way we did. While these programs were designed specifically for each of these clients, I think most people would be able to do them with no problem. Keep in mind though, the workouts may not be in line with your goals.
Age: Mid 30s
Background: Former college lacrosse player. Tired of his usual exercise routine, looking to try some different workouts, get stronger and faster for adult league lacrosse, and prevent injury.
Injury History: Minimal
Frequency: 1 x week
Workout #1 (Weeks 1-3)
In the first few weeks, we focused on a lot of unilateral exercises to work on any side to side imbalances and simply bringing up work capacity. We increased the volume and/or added exercises to the workout week to week as his conditioning improved. Rest periods were kept at 60 seconds between exercises.
A1. FFE Split Squat 3-4 sets x 8 reps (per side)
A2. Cable Trap 3 Raise 3-4 sets x 8 – 12 (per side)
B1. Valslide Leg Curl 3 x 10
B2. 1/2 Kneeling 1 Arm Cable Row 3 x 12
B3. Incline DB Press 3 x 10 (added in week 2)
C1. Backward Sled Drag 4 x 40 yards
C2. Forward Sled Drag 4 x 40 yards
D1. Deadbugs 3 x 10
D2. Landmine Rotations 3 x 8 (added in week 2)
Workout #2 (Weeks 4-6)
After the first phase we introduced some jumps and throws, focusing more on strength and power.
A1. Box Squat 5 x 3 (focus on fast, explosive reps)
15 sec rest
A2. Sled Sprint 5 x 20 yards (also focusing on speed)
2 min rest
B1. Pullup 4 x 4-6 (slow eccentric, fast concentric)
15 sec rest
B2. MB Slam/OH Throw 4 x 4-6
2 min rest
C1. 1 Arm DB Bench Press 3 x 10
C2. RDL 3 x 10
D1. TRX Pull-in 3 x 15
Age: Early 40s
Background: Former college basketball player mainly trying to stay healthy and work around several injuries. Still plays basketball and tennis multiple times per week.
Injury History: Extensive (multiple knee surgeries, Achilles strain, recurring lower back pain)
Frequency: 1-2 x per week
We have worked together on and off for years, so I usually have a good idea of what exercises he’s able to do and which ones don’t work with his knees. But things happen, like in week 2 of this program he got tripped up in a tennis game and badly bruised a couple ribs. There is always a plan going in to the workout, but in cases like this we have to modify on the fly.
A1. RDL 4 x 6-8
A2. Incline BB Press 4 x 6-8 (skipped after week 2 bc ribs)
B1. DB Step Up 3 x 10-12
B2. 1 Arm BB Row 3 x 10-12
C1. Versaclimber 4 x 100ft
C2. Sled Rope Pull/Sled Push 4 x 20 yards each
D1. SB Rollouts 3 x 15
D2. Band Ankle Dorsiflexion 3 x 20
We made it through this one without any modifications. This client likes to move through things pretty fast and likes doing some type of interval/cardio circuit at the end of the workout, so I usually start off with corrective/prehab type exercises so he’s fresh while doing them.
A1. Valslide Reverse Lunge (Weight in 1 hand) 3 x 10 (each leg)
A2. Incline Superman 3 x 12
B1. 1 Leg Stability Ball Leg Curl 3 x 8
B2. 1 Arm Landmine Press 3 x 10
Circuit. No rest between exercises. 60s rest at the end. Repeat 3-4 times.
C1. Sandbag clean and press x 10
C2. Heavy Sled Push x 20 yards
C3. Inverted Row x 10
C4. Battle Ropes x 40 seconds
C5. Small Hurdle Side Shuffle x 20 seconds