Pack Strength & Conditioning Training Plan Athlete: Dave Kuzmanovich Period: Week 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Strength Endurance Strength/Strength Recovery Strength Endurance Strength/Strength Recovery Rest
Endurance Endurance

3x10 Shoulder Dislocates 3x5 Wall Squat 45-60min Cycle/Jog/Row 3x10 Shoulder Dislocates 3x5 Wall Squat 45-60min Cycle/Jog/Row
3x20 Squat at easy pace (65% MHR 3x20 Squat at easy pace (65% MHR
2 Blocks: 3x5 Goblet Squat at most) 3x10 Front Raise (15-25# 3x5 Goblet Squat at most)
2x30sec Push Press at 10# DBs)
DBs/30sec “rest” in Work to Heavy Front 3x10 Lateral Raise (15- Work to Heavy DL
overhead Position Squat 25# DBs)
1min rest between blocks ***4x4 Deadlift at 80%
4x4 Front Squat at 80% 50 DHNK Pull Ups of 1RM
10-1/1-10 Dead Hang No of 1RM (treat each as a single) 4min rest between sets
Kip Pull Up/Plank Pull 4min rest between sets
Digression/Progression ***10 Rounds: 3x20 Back Squat at 35%
(looks like 10 Pull Up, 1 5x10 Stiff Leg DL at 10 Standing Dumbbell of 1RM (speed)
Plank Pull, 9 Pull Up, 2 95#-135# Strict Press at 50% of 1min rest between sets
Plank Pull etc) 1RM
***1.5mile run for time 10 Plank Pull 20-1 Walking Lunge
***10 Rounds: 90sec rest Ladder (each leg)
10 Bench Press at 50% of 30sec wall sit between
1RM ***10min Max Push Ups rungs of ladder
2min rest
In rest do 5 DHNK Pull ***10min Max Distance
Ups Run

***10min ZPress at
empty bar

Nutrition Nutrition Nutrition Nutrition Nutrition Nutrition Nutrition

Recovery Recovery Recovery Recovery Recovery Recovery Recovery

Notes Notes Notes Notes Notes Notes Notes

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Endurance Strength/Strength Recovery Strength Endurance Strength/Strength Recovery Rest
Endurance Endurance

3x10 Shoulder Dislocates 45-60min Cycle/Jog/Row 3x10 Shoulder Dislocates 3x5 Wall Squat 45-60min Cycle/Jog/Row
3x5 Wall Squat at easy pace (65% MHR 3x20 Squat at easy pace (65% MHR
2 Blocks: 3x20 Squat at most) 3x10 Front Raise (15-25# 3x5 Goblet Squat at most)
2x30sec Push Press at 10# 3x5 Goblet Squat DBs)
DBs/30sec “rest” in 3x10 Lateral Raise (15- Work to Heavy DL
overhead Position Work to Heavy Back 25# DBs)
1min rest between blocks Squat ***4x4 Deadlift at 80%
50 DHNK Pull Ups of 1RM
10-1/1-10 Dead Hang No 4x4 Back Squat at 80% (treat each as a single) 4min rest between sets
Kip Pull Up/Plank Pull of 1RM
Digression/Progression 4min rest between sets 10 Rounds: 3x20 Back Squat at 35%
(looks like 10 Pull Up, 1 10 Standing Dumbbell of 1RM (speed)
Plank Pull, 9 Pull Up, 2 5x10 Heavy Goblet Strict Press at 50% of 1min rest between sets
Plank Pull etc) Squat on 1min rest 1RM
10 Plank Pull 20-1 Walking Lunge
10 Rounds: ***1.5mile run for time 90sec rest Ladder (each leg)
10 Bench Press at 50% of 30sec wall sit between
1RM 10min Max Push Ups rungs of ladder
2min rest
In rest do 5 DHNK Pull ***10min Max Distance
Ups Run

10min ZPress at empty

bar

Nutrition Nutrition Nutrition Nutrition Nutrition Nutrition Nutrition

Recovery Recovery Recovery Recovery Recovery Recovery Recovery

Notes Notes Notes Notes Notes Notes Notes

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Endurance Strength/Strength Recovery Strength Endurance Strength/Strength Recovery Rest
Endurance Endurance

3x10 Shoulder Dislocates 45-60min Cycle/Jog/Row 3x10 Shoulder Dislocates 3x5 Wall Squat 45-60min Cycle/Jog/Row
3x5 Wall Squat at easy pace (65% MHR 3x20 Squat at easy pace (65% MHR
2 Blocks: 3x20 Squat at most) 3x10 Front Raise (15-25# 3x5 Goblet Squat at most)
2x30sec Push Press at 10# 3x5 Goblet Squat DBs)
DBs/30sec “rest” in 3x10 Lateral Raise (15- Work to Heavy DL
overhead Position Work to Heavy Front 25# DBs)
1min rest between blocks Squat ***4x4 Deadlift at 80%
50 DHNK Pull Ups of 1RM
10-1/1-10 Dead Hang No 4x4 Front Squat at 80% (treat each as a single) 4min rest between sets
Kip Pull Up/Plank Pull of 1RM
Digression/Progression 4min rest between sets 10 Rounds: 3x20 Back Squat at 35%
(looks like 10 Pull Up, 1 10 Standing Dumbbell of 1RM (speed)
Plank Pull, 9 Pull Up, 2 5x10 Stiff Leg DL at Strict Press at 50% of 1min rest between sets
Plank Pull etc) 95#-135# 1RM
10 Plank Pull 20-1 Walking Lunge
10 Rounds: ***1.5mile run for time 90sec rest Ladder (each leg)
10 Bench Press at 50% of 30sec wall sit between
1RM 10min Max Push Ups rungs of ladder
2min rest
In rest do 5 DHNK Pull ***10min Max Distance
Ups Run

10min ZPress at empty

bar

Nutrition Nutrition Nutrition Nutrition Nutrition Nutrition Nutrition

Recovery Recovery Recovery Recovery Recovery Recovery Recovery

Notes Notes Notes Notes Notes Notes Notes

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Endurance Strength/Strength Recovery Strength Endurance Strength/Strength Recovery Rest
Endurance Endurance

3x10 Shoulder Dislocates 45-60min Cycle/Jog/Row 3x10 Shoulder Dislocates 3x5 Wall Squat 45-60min Cycle/Jog/Row
3x5 Wall Squat at easy pace (65% MHR 3x20 Squat at easy pace (65% MHR
2 Blocks: 3x20 Squat at most) 3x10 Front Raise (15-25# 3x5 Goblet Squat at most)
2x30sec Push Press at 10# 3x5 Goblet Squat DBs)
DBs/30sec “rest” in 3x10 Lateral Raise (15- Work to Heavy DL
overhead Position Work to Heavy Back 25# DBs)
1min rest between blocks Squat ***4x4 Deadlift at 80%
50 DHNK Pull Ups of 1RM
10-1/1-10 Dead Hang No 4x4 Back Squat at 80% (treat each as a single) 4min rest between sets
Kip Pull Up/Plank Pull of 1RM
Digression/Progression 4min rest between sets 10 Rounds: 3x20 Back Squat at 35%
(looks like 10 Pull Up, 1 10 Standing Dumbbell of 1RM (speed)
Plank Pull, 9 Pull Up, 2 5x10 Heavy Goblet Strict Press at 50% of 1min rest between sets
Plank Pull etc) Squat on 1min rest 1RM
10 Plank Pull 20-1 Walking Lunge
10 Rounds: ***1.5mile run for time 90sec rest Ladder (each leg)
10 Bench Press at 50% of 30sec wall sit between
1RM 10min Max Push Ups rungs of ladder
2min rest
In rest do 5 DHNK Pull ***10min Max Distance
Ups Run

10min ZPress at empty

bar

Nutrition Nutrition Nutrition Nutrition Nutrition Nutrition Nutrition

Recovery Recovery Recovery Recovery Recovery Recovery Recovery

Notes Notes Notes Notes Notes Notes Notes