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KB Strong! - Program For Grinds: Block 2 - Workcapacity/Hypertrophy Block 1 - Strength

The document outlines a 16-week strength training program with three blocks focusing on strength, hypertrophy, and conditioning respectively. Block 1 involves 10 sets of 1-2 reps over 8 weeks. Block 2 offers two 6-week options, both involving higher volume with sets of 3-6 reps. Block 3 consists of circuit training with decreasing rest intervals over 5 weeks.

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10K views1 page

KB Strong! - Program For Grinds: Block 2 - Workcapacity/Hypertrophy Block 1 - Strength

The document outlines a 16-week strength training program with three blocks focusing on strength, hypertrophy, and conditioning respectively. Block 1 involves 10 sets of 1-2 reps over 8 weeks. Block 2 offers two 6-week options, both involving higher volume with sets of 3-6 reps. Block 3 consists of circuit training with decreasing rest intervals over 5 weeks.

Uploaded by

mark
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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KB STRONG!

- Program for Grinds


Block 2 - WorkCapacity/Hypertrophy
Block 1 - Strength
Option 1 - Short Course Option 2 - The Long Haul
Session Sets Reps Total Session Sets Reps Total Session Sets Reps Total
1 10 1 10 1 10 3 30 1 10 3 30
2 5 2 10 2 10 2 20 2 5 4 20
3 10 1 10 3 10 3 30 3 10 3 30
4 6 2 12 4 10 4 40 4 6 4 24
5 10 1 10 5 10 3 30 5 10 3 30
6 7 2 14 6 10 4 40 6 7 4 28
7 10 1 10 7 10 5 50 7 10 3 30
8 8 2 16 8 10 4 40 8 8 4 32
9 10 1 10 9 10 5 50 9 10 3 30
10 9 2 18 10 10 6 60 10 9 4 36
11 10 1 10 11 10 5 50 11 10 3 30
12 5 3 15 12 10 6 60 12 10 4 40
13 10 2 20 13 10 3 30
14 6 3 18 4 Weeks @ 3X/Week 14 5 5 25
15 10 2 20 15 10 4 40
16 7 3 21 16 10 3 30
17 10 2 20 Block 3 - Conditioning 17 6 5 30
18 8 3 24 10X6 Sets/Reps 18 10 4 40
19 10 2 20 Session Rest Interval - S 19 10 3 30
20 9 3 27 1 120 20 7 5 35
21 10 2 20 2 110 21 10 4 40
22 10 3 30 3 100 22 10 3 30
23 10 2 20 4 100 23 8 5 40
24 1 Max 5 100 24 10 4 40
6 90 25 10 3 30
8 Weeks @ 3X/Week 7 100 26 9 5 45
8 90 27 10 4 40
9 80 28 10 3 30
10 90 29 10 5 50
10 Minutes Sessions 11 80 30 5 6 30
Session Work Rest 12 70 31 10 5 50
The ONE Program for Ballistics

1 15 45 13 80 32 10 4 40
2 20 40 14 70 33 6 6 36
3 25 35 15 60 34 10 5 50
4 20 40 35 10 4 40
5 25 35 5 Weeks @ 3X/Week 36 7 6 42
6 30 30 37 10 5 50
7 25 35 38 10 4 40
8 30 30 To combine STRONG! and the ONE 39 8 6 48
9 35 25 program use a 4X/week approach, 2 days 40 10 5 50
10 30 30 of STRONG! and 2 days of the ONE 41 10 4 40
11 35 25 42 9 6 54
12 40 20 43 10 5 50
13 35 25 44 10 4 40
14 40 20 45 10 6 60
15 45 15 46 10 5 50
47 10 4 40
5 Weeks @ 3X/Week 48 1 Max

16 Weeks @ 3X/Week

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