V23 Athletics
Powerlifting, Marathon, Multi-sportThis is the program I used to get my bench press + 400lbs and deadlift 675# while training for my first 50k.
This is a 12 Week Hybrid Program that will develop strength in the deadlift and bench press and build metabolic endurance up to 50k distance. Details Below:
Primary:
1. Peak Bench Press and Deadlift
2. Develop aerobic ability and tissue tolerance to withstand upwards of 50k in ultra distance.
Secondary:
1. Squat Strength
2. Back and posterior chain hypertrophy
1 sessions per week
Must use App app to view and log training
Program Training
Hill Repeats
A
10min run/machine warm-up (Elevate HR + 100 to begin) Option 1: Sled Drags: 5x 2:00 Rest/Walk 2:00 Focus: keep tension on tire/sled + aggressive pace Option 2: Hill Repeats 5x 2:00 - low technical challenge, not too steep Rest/Walk 2:00 Focus: fast feet, pull through ham + hip, chest up, big belly breathing -
A
Close Grip Bench Press
7 x 3
B
Incline Bench Press
3 x 10
C1
Incline DB Bench Press
4 x 12
C2
DB Key Press
4 x 12
D1
DB Lateral Raise
4 x 15
D2
Plate Front Raise
4 x 12
E
Hammer Curl
5 x 12
A
Aerobic Zone 2 Work
1 x 30:00
A
Deadlift
3 x 3
B
Back Squat
6 x 6
C1
Leg Press
4 x 20
C2
Glute-Ham Raise
3 x 10
D
Knee Extensions
1 x 200
E
Reverse Hyperextension
3 x 20
A
Aerobic Zone 2 Work
1 x 40:00
My Workout:
B
1:00-2:00-3:00-4:00-5:00 (45min total) - Bike Erg - KB Box Step-up (2x25lbs, 16in) - Sled Push / Pull *1min each machine, then 2min each machine, then 3:00...ending with 5:00 on each machine
Accessory Bodybuilding
C
If your not concerned about your engine or durability, you can hit a globo style workout of 25-30min stairstepper or incline treadmill- smash 60-75 reps of seated ham curls and quad extensions
A
Aerobic Zone 2 Work
1 x 45:00
A
Bench Press
5 x 5
B
Close Grip Floor Press
5 x 8
C
Weighted Pull Ups
3 x 12
D
Chest-Supported DB Row
3 x 10
E1
DB Arnold Press
4 x 10
E2
Rear Delt Flyes
4 x 12
E3
Cable Face Pull
4 x 20
A
Deadlift
5 x 2
B
Box Squat
3, 3, 3, 8, 8 @ 80, 80, 80, 60, 60 %
C1
RDL
4 x 15
C2
DB Reverse Lunge
4 x 10
D
GHD Sit-Up
5 x 8
E
Glute-Ham Raise
3 x 10
Restoration
F
1x150 banded hamstring curls 3x15-20 Peterson Squats (4in-6in-tap opposing leg in front, not behind) Calf Mobility
A
Run
1 x 60:00
A
Bench Press
3, 10, 3, 10, 3, 10 @ 80, 60, 80, 60, 80, 60 %
B
DB Shoulder Press
5, 5, 5, 10, 10, 10
C
Dirty 30's
D
Hammer Curl
4 x 10
E
DB 3-Way Raise
3 x 30
