8ull SLrengLh CondlLlonlng

4 Week CondlLlonlng 1emplaLes

!"#$%&'(#)%"
1ake a second Lo close your eyes and Lhlnk abouL your ldeal physlcal sLaLe.
lf lL someone LhaL can llfL a Lon of welghL puL Lhen geL gassed walklng Lo Lhe
frldge? robably noL.
lf you are llke mosL people you are Lhlnklng of someone LhaL can run llke a
cheeLah, broad [ump over cars, and llfL anyLhlng ln hls/her way.
CondlLlonlng plays a blg role ln reachlng your goals - whaLever Lhey are - even lf
lL ls [usL belng ln shape enough Lo play wlLh your klds.
unforLunaLely Lhere are ls a Lon of lnformaLlon ouL Lhere on condlLlonlng, and
much of lL can be very confuslng. l creaLed Lhe followlng 4 week LemplaLe Lo help
you break ouL of Lhe confuslon and see effecLlve proper condlLlonlng.
1he condlLlonlng you wlll experlence ls [usL parL of a blgger plcLure, buL Lhese
workouLs should open your mlnd Lo 1CnS of ways Lo geL ln shape.
+,-./0 Slnce mosL people Lraln aL a commerclal faclllLy, Lhe complexes wlll only
requlre bodywelghL, dumbbells, and barbells. Also, Lhese should be done ln
addlLlon Lo your normal sLrengLh workouL.








12%'# #34 1'#3%$
!oe Pashey has been lnvolved ln aLhleLlcs mosL of hls llfe. Pe was an All SLar
fooLball, baskeLball, and baseball player ln hlgh school and recelved scholarshlp
opporLunlLles as a baseball plLcher or a fooLball defenslve llneman. Pe declded Lo
sLay local and aLLend ColgaLe unlverslLy Lo play ulvlslon 1 AA fooLball.

AL ColgaLe, !oe parLlclpaLed ln varslLy fooLball, club baseball, lnLramural sofLball
and baskeLball, as well as Amerlcan karaLe. !oe was also acLlve ln ColgaLe's
sLrengLh and condlLlonlng program.
!oe ls currenLly a hlgh school Lconomlcs Leacher and runs Synergy ALhleLlcs. Pe ls
also a CerLlfled SLrengLh and CondlLlonlng SpeclallsL Lhrough Lhe nSCA. !oe
coaches hlgh school fooLball and baseball for vesLal Senlor Plgh School ln n?.
llnally, !oe has been feaLured on as a sLrengLh and condlLlonlng auLhor on
numerous webslLes such as LllLel1S, ulesel Crew, SLralghL 1o 1he 8ar, Alpha uog,
and Pulse SLrengLh.
!oe also creaLed Lhe 8ull SLrengLh 1ralnlng MeLhod wlLh hls lnlLlal manual, whlch
prompLed !oe Lo be a soughL afLer speaker aL hlgh schools and semlnars.

5%"6)&4$7#)%"6
1. Adhere sLrlcLly Lo Lhe Llme or seL guldellnes.

2. Lach movemenL should be performed aL Lhe fasLesL speed LhaL also
malnLalns correcL form.

3. LlsLen Lo your body, lf you have noL done a loL of condlLlonlng before, make
sure you play wlLhln yourself.

4. lf you are an ln-season aLhleLe, Laper your condlLlonlng down.

3. WrlLe down your resulLs [usL llke you would a normal welghL llfLlng rouLlne.













Week 1 uay 1 - unllaLeral upper Complex
All complexes performed durlng week one are Llmed seLs. erform each
movemenL for 30 seconds. use dumbbells and perform 3 - 3 seLs.
AlLernaLlng MlllLary ress
AlLernaLlng 8ows
AlLernaLlng MlllLary ress
AlLernaLlng 8ows

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Week 1 uay 2 - Lunge Complex
All complexes performed durlng week one are Llmed seLs. erform each
movemenL for 30 seconds. use dumbbells and Lhls ls hard! erform Lhe enLlre
complex Lwlce, resLlng beLween each complex.
!ump Lunges ([ump and swlLch your feeL ln mld alr)
lronL Lunges
Cverhead Lunges
8everse Lunges
lronL Lunges CobleL Pold
Slde Lunges CobleL Pold
8everse Lunges CobleL Pold













Week 1 uay 3 - Warrlor Complex.
+$/ 0/#(,&1 erform 30 seconds of each exerclse.
+$.# 2$%(,31 8esL 30-60 seconds upon compleLlon of each clrculL. 8epeaL for 3-6
rounds dependlng on ablllLy and necesslLy.
1. ushups
2. 8and or cable low rows - SubsLlLuLe a sLralghL bar lf you musL.
3. Med 8all ChesL asses - ush Lhe ball lnLo Lhe ground lf you do noL have a
parLner, malnLaln a sLralghL back.
4. Pand Walklng - over plaLes. lncrease or decrease Lhe helghL for dlfflculLy.
Move CulCk Lo help faclllLaLe shoulder sLablllzaLlon.





Week 2 uay 1 - SquaL ClrculL
erform each of Lhe followlng movemenLs for 30 seconds. erform Lwo seLs.
8odywelghL squaL
SquaL Lo [ump
8odywelghL squaL
SquaL Lo [ump
8odywelghL squaL
SquaL Lo [ump









Week 2 uay 2 - 8urpee 1o Chln ups
erform burpees Lo chln ups ln pyramld fashlon - 30 seconds, resL, Lhen for 43
seconds, resL 60 seconds, resL, 43 seconds, resL, 30 seconds resL. 8esL Llme
should be 30 seconds.

45%/$$ #, 67(& .7,-& ,& %,/$.








Week 2 uay 3 - Plll SprlnLs.
erform as many hlll sprlnLs as you can ln 13 mlnuLes. Choose a hlll LhaL ls
approxlmaLely 13-20 yards ln helghL.





Week 3 uay 1 - unllaLeral upper Complex 8eps
erform each exerclse for 30 lAS1 reps. 8esL for 30 seconds and repeaL for a LoLal
of 3-3 seLs.
AlLernaLlng MlllLary ress
AlLernaLlng 8ows
AlLernaLlng MlllLary ress
AlLernaLlng 8ows









Week 3 uay 2 - Lunge Complex 8eps
erform each exerclse for 10 reps LACP leg. 8esL 2 mlnuLes and repeaL once
more.
!ump Lunges ([ump and swlLch your feeL ln mld alr)
lronL Lunges
Cverhead Lunges
8everse Lunges
lronL Lunges CobleL Pold
Slde Lunges CobleL Pold
8everse Lunges CobleL Pold














Week 3 uay 3 - Warrlor Complex 8eps
+$/ 0/#(,&1 erform 20-30 reps of each exerclse.
+$.# 2$%(,31 8esL 30-60 seconds upon compleLlon of each clrculL. 8epeaL for 3-6
rounds dependlng on ablllLy and necesslLy.
1. ushups
2. 8and or cable low rows - SubsLlLuLe a sLralghL bar lf you musL.
3. Med 8all ChesL asses - ush Lhe ball lnLo Lhe ground lf you do noL have a
parLner, malnLaln a sLralghL back.
4. Pand Walklng - over plaLes. lncrease or decrease Lhe helghL for dlfflculLy.
Move CulCk Lo help faclllLaLe shoulder sLablllzaLlon.













Week 4 uay 1 - SquaL ClrculL 8eps
erform each movemenL for 10-13 reps. 8esL for 1 mlnuLe and repeaL for 2 seLs
LoLal.
8odywelghL squaL
SquaL Lo [ump
8odywelghL squaL
SquaL Lo [ump
8odywelghL squaL
SquaL Lo [ump







Week 4 uay 2 - 8urpee 1o Chln ups 8eps
erform a burpee and [ump dlrecLly lnLo a chln up. erform Lhe followlng seLs
and reps:
8 burpees Lo chln ups
10 burpees Lo chln ups
12 burpees Lo chln ups
10 burpees Lo chln ups
8 burpees Lo chln ups















Week 4 uay 3 - Plll SprlnLs 8eps
SomeLlmes Lhe slmplesL exerclses are Lhe besL. 8un up a hlll LhaL ls approxlmaLely
20 yards ln lengLh for 10-13 Lrlps.










Concluslon
CondlLlonlng does noL have Lo be long slow Lrlps on Lhe Lreadmlll! use Lhese
workouLs Lo geL ln shape lAS1! AfLer Lhese 4 weeks, you can repeaL Lhe cycle and
progress Lhe exerclses (lncrease number of reps ln Lhe Llme, or Lhe speed of Lhe
reps).
Ln[oy Lhese workouLs and Lhank you for readlng!

















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CeL Lhe CCMLL1L 8ull
SLrengLh CondlLlonlng
WorkouLs and onllne uvu!


8ull SLrengLh ls Lhe way Lo
geLLlng 8LAL WC8Lu
S18CnC!