Do Work - 4 Week Athletic Base Program

General Strength & Power Program for Experienced Lifters

This program is designed for experienced lifters who want are looking to get back into training after a break. Moderate volume and slightly regressed exercises (Strength and Olympic) will lay a great foundation for training to come.

Focus:

• Increase overall strength in major muscle groups
• Develop explosive power through Olympic lifts
• Improve efficiency with antagonist pairings

Structure:

The program follows a 4-day split with a focus on different muscle groups each day:

• Day 1: Upper (Push Heavy/Light Pulls)
• Day 2: Lower (Squat Heavy/Light Posterior Chain)
• Day 3: Upper (Row Heavy/Light Push)
• Day 4: Lower (Posterior Chain Heavy/Light Squat)

Sample Exercises:

• Squat Variations: Front Squat, Bulgarian Split Squat, Single Leg Squats
• Push: DB Incline, Push-ups, Shoulder Press, Triceps
• Olympic Lifts: Hang Snatch, Hang Clean and Push Press
• Pull: Pull-ups, Dumbbell Rows, Seated Cable Rows, Bicep Curls

Sets & Reps:

• Strength Training: This program utilizes progressive overload for strength gains. As an intro phase, cluster sets are utilized to build in more volume. Start with a weight you can lift for 6-8 reps (heavy weight) and complete 10 reps in a set separated by a 15 second rest break around reps 5-7.
• Olympic Lifts: Focus on proper form and technique before increasing weight. Consider working with a coach to learn these lifts safely and effectively. Start with lighter weights and gradually progress.

Progression:

• Track your workouts in Bridge and monitor progress. Increase weight, sets, reps, or distance each week to get stronger and fitter.

Important Notes:

• This is a guided remote program, adjust exercises and weights to fit your individual goals and experience level.
• Proper form is crucial for all exercises. Don't sacrifice form for heavier weights.
• Ensure adequate rest and recovery between workouts. This program is a 4 days split and ideal you should have an active recovery day after days 2 and 4, with a full off day on day 7.
• Specific movement prep is included before each workout, but be sure to elevate your heart rate and mobilize any tissues that feel restrictive.
• If you have any injuries or limitations, consult a doctor or physical therapist before starting this program.

This program provides a challenging and well-rounded approach for experienced lifters looking to build strength and power while incorporating elements of Olympic weightlifting. Remember to listen to your body, prioritize proper form, and adjust the program as needed to fit your individual needs and goals.

For more individualization, recovery options, or conditioning add-ons email hdbperformance@gmail.com