HDB Performance

General Strength & Power Program for Experienced LiftersThis 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 groupsDevelop explosive power through Olympic liftsImprove efficiency with antagonist pairingsStructure: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 SquatsPush: DB Incline, Push-ups, Shoulder Press, TricepsOlympic Lifts: Hang Snatch, Hang Clean and Push PressPull: Pull-ups, Dumbbell Rows, Seated Cable Rows, Bicep CurlsSets & 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

Ready to push your limits with a supportive crew? Join the HDB Performance Staff Training Program!This is a 4-week group training program where you'll tackle the same workout sequence as your fellow trainees. Each month, we focus on a specific goal, whether it's:Fitness and Body Composition: This program helps you get leaner and stronger, improving your overall health and physique.Maximal Strength or Power: Designed to maximize your ability to lift heavy weights or generate explosive power.Benefits of Joining:Train Alongside a Supportive Group: Motivate each other and stay accountable with a dedicated crew. Get added to Staff GroupMe to stay connected and motivatedStructured Workouts: We'll provide a clear workout sequence for each session, ensuring you get the most out of your training. Workouts will be set on a playlist so you can arrange to meet your busy scheduleVariety & Focus: Our program changes monthly, keeping things interesting while targeting specific fitness goals. Some months have jumping and Olympic lifting, other have circuits and tempo trainingReady to join the crew? Sign up for the Manny Time Program today!

General Strength Program for Intermediate LiftersThis program is designed for people looking for structure and routine to take their strength gains to a new level. This is Phase 1 of 3. Complete Phase 1 to gain access to Phase 2.Focus:Increase overall strength in major muscle groups needed in primary movements (bench, squat, pull ups, deadlift, and shoulder press)Develop strength balances to increase performance4 week program that lays the foundation for Phase 2 and Phase 3Phase 2 and 3 will incorporate more primary movementsStructure:The program follows a 5-day split with a focus on different primary movements each day:Day 1: Bench and Pressing VariationsDay 2: Squat and Quad Dominant VariationsDay 3: Pull Up and Upper Back VariationsDay 4: Shoulder Press and Shoulder VariationsDay 5: Deadlifts, Back, and Hamstring VariationsSample Exercises:Squat Variations: Front Squat, Box Squats, Leg PressPush: DB Bench Press, Push-ups, Shoulder Press, TricepsDeadlift: TB Deadlifts, Back Extension, Hamstring CurlPull: Pull-ups, Dumbbell Rows, Seated Cable Rows, Bicep CurlsSets & Reps:Strength Training: This program utilizes progressive overload for strength gains. As an intro phase, volume will be higher and intensity a bit lower. Primary exercises 6-4 reps. Auxiliary 6-10 reps.Max effort ISO's: Potentiate your nervous system with max overloads in primary lifts to start your workout.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 5 days split and ideal you should have an active recovery day once a week and 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. 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

General Strength and Lean Mass Program for All LiftersThis program is designed for all lifters who are looking to get on a established routine that provides guidance toward results. Moderate volume and slightly regressed exercises will lay a great foundation for training to come.Focus:Increase overall strength in major muscle groupsPush volume in core movements to increase strength and lean mass efficientlyImprove strength and efficiency with antagonist pairingsStructure: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 (Posterior Chain Heavy/Light Squat)Day 3: Upper (Row Heavy/Light Push)Day 4: Lower (Squat Heavy/Light Posterior Chain)Sample Exercises:Squat Variations: Front Squat, Bulgarian Split Squat, Single Leg SquatsPush: DB Incline, Push-ups, Shoulder Press, TricepsPosterior Chain: Hang Snatch, Hang Clean and Push PressPull: Pull-ups, Dumbbell Rows, Seated Cable Rows, Bicep CurlsProgression: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 all lifters looking to build strength and lean mass. 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