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Intro to Athletic Development

  • 35Steps


For beginners to intermediate use. Applicable to most commercial gyms. This is a 4 week stand alone program built to increase athletic potential for sport specific offseason work. It can be combined with heavier work as a day 5, or any of the single lift programs within our selection but it is not recommended to do more than a mobility/active recovery day for day 6 or above due to burnout. You will see a direct translation here to Strongman, Rugby, Football, Basketball, and other athletic/movement based sports. After the 4 weeks, it is recommended to take a full deload (think around 60% of full force or less) and then the program may be repeated.

You can also join this program via the mobile app.



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The Barbell Club


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