Functional Hypertrophy 1
Derek Woodske
General Fitness, Multi-sport, Functional Fitness, WeightliftingA 12-week functional hypertrophy program aims to increase the lean muscle tissue mass of the athlete or client while systematically improving function and health. Functional hypertrophy is a hybrid term that comes from the athletic world and was popularized by strength and conditioning coach Charles Poliquin.
When we think of functional hypertrophy, what we're alluding to is the idea that although the end goal is to put as much lean muscle tissue on as possible, the gain in both size and strength will apply to performance and life and will not come at a detriment to movement and performance.
Training for functional hypertrophy would be similar to taking an athlete from one weight class to another while simultaneously improving performance in that athlete's sport.
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A1
Low-Incline Bench Press
5 x 12
A2
1-Arm DB Row
5 x 12
B1
Low Incline DB Fly
4 x 15
B2
Cable Throat Rows
4 x 10
C
Push-Up
1 x 100
D1
Preacher Reverse Curles
3 x 5
D2
Standing Ez-Curl
3 x 10
D3
Hammer Curl
3 x 15
A
Snatch Grip Deadlift
6 x 10
B1
DB Step Up
4 x 6
B2
Single Leg RDL
4 x 8
C1
FFE Cable Split Squat
4 x 12
C2
Leg Curls
4 x 15
D1
Hanging Leg raises
4 x 10
D2
Side Plank
4 x 30
A1
1-Atm DB shoulder Press
4 x 12
A2
Eccentric Chins
4 x 5
B1
DB-side lateral raises
4 x 12
B2
Seated Neutral Grip Row
4 x 15
C1
Bent Over Cable Lateral
12, 10, 8, 6
C2
1-Arm Dumbbell Shrugs
4 x 12
D1
Decline Skull Crusher
3 x 12
D2
Tricep Cable Push downs
3 x 20
A1
Leg Press wide Stance
5 x 15
A2
Superman
5 x 20
B1
Walking Lunges
5 x 20
B2
Box Elevated KB Deadlift
4 x 15
B3
Quad Stretch
4 x 30
C1
Standing Calve raises
5 x 8
C2
Tibialis Raises
5 x 25
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Rasmus Thomsen, Denmark
Founder Thoroes Gym
Verified Athlete"Every time I was amazed at Derek’s ability to cut through and convey no-bs information in a manner such that the information was understandable and immediately applicable. In fact, I don’t remember asking any training-related questions which Derek did not have a sound answer to."
Matt Gersick, USA
Assistant Coach Adams State
Verified Athlete"After extensive surgeries and rehabilitation, I was able to switch my emphasis to the throws and compete in track and field. With the help of Derek Woodske’s training and coaching, I return to track and field, winning the NCAA DII Indoor National Championship in the shot put"
