As you know, at TNT Strength we love strength training programs that are brief, intense and highly productive. With this in mind I offer the following simple plan. Pick three, big, basic movements and do three sets of each one. Add weight on each set and aim to hit your max for the recommended rep ranges.

You may choose any big three movements but my top choice would be*:

1. Clean Dead-lift and Shrug
2. Standing Shoulder Press
3. Front Squat

The target rep range is 8 – 6 – 4 on each exercise. Do all three sets of the first movement before moving on to the next. Rest 120 seconds (2 minutes) between sets.

For those who wish to emphasize strength gains stick with the two or three minutes rest interval.

For those who prefer to get some good metabolic conditioning from their training try the following. Every two weeks, subtract 30 seconds from your rest period until you are resting only 30-60 seconds between sets. You should easily be able to complete this workout in under thirty minutes. It will take even less time as you shorten the rest intervals every two weeks.

Couple this up with some good GPP work such as sled pushing / dragging, sandbag carries, hill / stair sprints…You get what I am saying, DO WORK!

You may perform this workout as is 2-3 times per week, or replace one of your existing workouts with this one to add some variety to your training schedule.

TAKU’s NOTE: Try this plan for the next 8-12 weeks and you should be looking and feeling your best all winter long.

*My top training tool of choice for this workout is a good old barbell. That being said Muscle overload may be applied with a variety of tools: barbells, dumbbells, machines, manually applied resistance, body-weight, sand-bags, resistance-bands etc. Anything that can create high tension in the muscles can be used.

For assistance with creating Fun and Challenging conditioning circuits or for sport specific Strength and Conditioning programs contact us here at TNT Strength. 

TEXT “TNT” TO 855.796.9905 for more info

TNT has over 40 years of combined fitness experience, so if you’re looking for a coach who can train you in person in our Oakland California Studio or online from anywhere in the world, visit our online training page to book a consultation.