Professional/advanced-level programs are very rigorous workouts designed to maximize sports-specific performance. These workouts are specifically designed for you from personal information.
Such workouts are very demanding. The following is a one-day example of a level 6 workout program. Our programs go all the way to level 10. However, most cannot handle past level 6. Our founder constantly performed level 10 programs as examples to other athletes.
Most of programs we design for you come in 2-4 week modules, up to 12 weeks in length. Each is designed especially for you based on your own fitness and health goals. In the table below you will see various nomenclature. For example, wt means weighted (your choice), per refers to weight that is selected based on a periodized program (if you do not have a periodized program, choose a weight from 40 to 70 percent of your max load capability based on each exercise thus, the first rep would use 40% and up from there for each succeeding set) and, uw means unweighted.
| Week 2, Day 3 | Sets | Reps | Weight |
|---|---|---|---|
| Warmup Exercises | |||
| Pull ups | 3 | 8 | uw |
| Step-up Jumps | 3 | 8 | uw |
| Hyper-extensions | 3 | 8 | uw |
| Core Exercises | |||
| Snatch High Pull | 5 | 5 | per |
| Clean & Jerk | 5 | 5 | per |
| Front Squat | 5 | 10×1 8×4 | per |
| Bench Press | 5 | 12×1 10×1 8×3 | per |
| Front Press | 5 | 8 | per |
| Preacher Curl | 5 | 10×1 8×4 | per |
| Ballistic Push up | 6 | 4 | per |
| Single-Leg Straddle | 3 | 10 | per |
| Double-Leg Straddle | 3 | 10 | per |
| Warmdown Exercises | |||
| Dips | 3 | 20 | wt |
| Sit ups | 4 | 50 | wt |
| Lying Glute Pushup | 1 | 6 | uw |