Brian Alsruhe Strength Program

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3 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

strength building workout:
3 month cycle:
month 1: 4 sets of 8 working your way up to 75% of your one rep max on your last working set, adding 10lbs per lower body lifts and 5lbs per upper body lifts every week.

month 2: 5sets of 5

months 3: 10 sets of 3

Day 1
Day 7
Day 8
Day 9

overhead press 9 exercises, 52 mins

Chin Up	4x8 reps	rest: 0s
Barbell Push Press	4x8 reps	rest: 0s
Air Bike	4x8 reps	rest: 90s
Pull Ups	4x8 reps	rest: 0s
Z-press	4x8 reps	rest: 0s
Alternate Heel Touchers	4x8 reps	rest: 90s
Dumbbell Arnold Press	4x8 reps	rest: 0s
Dumbbell Seated Bent Over Reverse Fly	4x8 reps	rest: 0s
Dumbbell Lateral Raise	4x8 reps	rest: 90s

squats 9 exercises, 53 mins

Box Jump Multiple Response	4x8 reps	rest: 0s
Barbell Squat	4x8 reps	rest: 0s
Leg Raise	4x8 reps	rest: 90s
Split Jump	4x8 reps	rest: 0s
Barbell Front Squat	4x8 reps	rest: 0s
Crunches	4x8 reps	rest: 90s
Standing Elevated Quad Stretch	4x8 reps	rest: 0s
Barbell Good Morning	4x8 reps	rest: 0s
Hyperextensions - Back Extensions	4x8 reps	rest: 90s

bench press 9 exercises, 53 mins

Barbell Bent Over Row	4x8 reps	rest: 0s
Barbell Bench Press	4x8 reps	rest: 0s
Leg Raise	4x8 reps	rest: 90s
Dumbbell One Arm Row	4x8 reps	rest: 0s
Barbell Incline Bench Press	4x8 reps	rest: 0s
Air Bike	4x8 reps	rest: 90s
Close Hand Pushup	4x8 reps	rest: 0s
Dip	4x8 reps	rest: 0s
Cable Rope Triceps Pushdown	4x8 reps	rest: 90s

deadlifts 9 exercises, 57 mins

Kettlebell One Arm Clean	4x8 reps	rest: 0s
Barbell Deadlift	4x8 reps	rest: 0s
Abdominal Pendulum	4x8 reps	rest: 90s
Kettlebell One Arm Snatch	4x8 reps	rest: 0s
Barbell Stiff-Legged Deadlift	4x8 reps	rest: 0s
Leg Raise	4x8 reps	rest: 90s
Superman	4x8 reps	rest: 0s
Barbell Rack Pulls	4x8 reps	rest: 0s
Barbell Bent Over Row	4x8 reps	rest: 90s