Steel Driver - Strong & Powerful
Modern Athlete Strength Systems
Powerlifting, Strongman, Rucking, TacticalWho This Is For
Steel Driver is developed for anyone wanting to increase overall strength and endurance while developing proficiency in strongman movements. Specifically, we had our veteran population in mind when developing this program, as the athlete will develop strength and work capacity, while conducting weekly rucks to increase aerobic capacity.
100% of proceeds from this program will be donated to Project Resilience
Program Details
Steel Driver is a 5 day/week, 12-week program designed to increase overall strength and endurance.
3 days/week are devoted to developing strength in the squat, bench, and deadlift.
1 day/week is devoted to strongman-style movements (overhead pressing, loaded carries, anterior loading emphasis)
1 day/week athletes will ruck
Each day (minus ruck day) concludes with a 10-12 minute AMRAP finisher.
SKILL LEVEL REQUIRED: Beginner/Intermediate
TRAINING DURATION: Approximately 1 hour/day
Conditioning
A
PL Warm-Up
Spiderman w/ Rotation x5 each Bodyweight Good Morning x10 Alternating Reverse Lunge w/ Reach x5 each Incline YTWs x10 each Bodyweight Glute Bridge x10 Push-Ups x10
B
Back Squat
6 x 5
C
Close Grip Bench Press
8 x 3
D
Trap Bar Deadlift
4 x 10
Finisher
E
10 Min AMRAP Sledgehammer Strikes (or MedBall Wood Chop) - 5 (each) Sandbag Step-Ups (or DB Step-Ups) - 5 (each) Pull-Ups (or TRX/Inverted Row) - 5 Sprint - 10 seconds (choose one of the following - Sprint, Bike, Jump Rope, Burpees, Rower, Versa Climber, Jacobs Ladder)
Conditioning
A
PL Warm-Up
Spiderman w/ Rotation x5 each Bodyweight Good Morning x10 Alternating Reverse Lunge w/ Reach x5 each Incline YTWs x10 each Bodyweight Glute Bridge x10 Push-Ups x10
B
Paused Bench Press
6 x 5
C
Pause Deadlift
8 x 3
D
Barbell Front Squat
4 x 10
Finisher
E
10 Min AMRAP Russian KBS (or MedBall Slam) - 10 Sandbag Squat (or Goblet Squat) - 10 Push-Ups (or Dips) - 10 Sprint - 10 seconds (choose one of the following - Sprint, Bike, Jump Rope, Burpees, Rower, Versa Climber, Jacobs Ladder)
Conditioning
A
PL Warm-Up
Spiderman w/ Rotation x5 each Bodyweight Good Morning x10 Alternating Reverse Lunge w/ Reach x5 each Incline YTWs x10 each Bodyweight Glute Bridge x10 Push-Ups x10
B
Pause Deadlift
6 x 5
C
Pause Back Squat
8 x 3
D
Barbell Military Press
4 x 10
E1
Plate Pinch Grip Hold
3 x MAX
E2
Plank
3 x 1:00
F1
DB Shrug
3 x 20
F2
Hammer Curl
3 x 20
Conditioning
A
PL Warm-Up
Spiderman w/ Rotation x5 each Bodyweight Good Morning x10 Alternating Reverse Lunge w/ Reach x5 each Incline YTWs x10 each Bodyweight Glute Bridge x10 Push-Ups x10
B
Push Press
5 x 6
C
Farmers carry
3 x 100
Loading Emphasis
D
Sandbag to Platform 50" Platform 3x5, then 1x Max Effort Set of 20 Seconds Stay at a lighter load today. You can also sub a Keg/Atlas Stone/DBall to Platform. Sled Push/Drag is also acceptable, but give me 4 sets of 20 second bursts if you choose the sled.
10 Min AMRAP
E
As Many Rounds as Possible in 10 Minutes 10 Push-Ups 3 Chin-Ups 10 Bodyweight Squats 10 Sit-Ups
A
Foam Roll
1 x 10:00
B
Ruck
1 x 30:00
Conditioning
C
Flexibility
Complete on both legs Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Jimmy Prendergast
Jimmy is an MS, CSCS, SCCC coach with well over a decade of experience in strength and conditioning. Jimmy spent over 13 years on the Hofstra University strength and conditioning staff with 5 years as the head coach. Jimmy now works in tactical strength and conditioning.
