3 Day / Week Strength Training With Work Capacity

This is a program that I wrote for a former football player who was at a loss on what to do next.   He had no particular performance goals in mind.  He had a structured, goal oriented training program for all of his life, and now he did not.  His whole workout life had been centered around becoming a better football player, and now that was gone.  He was looking for something challenging, that made him feel like he did a good day's work in the gym, but also something that allowed him to continue to move big weights, which he loved.  Plus, he wanted to be in and out of the gym in an hour or less.  There were no specific performance goals.  Coach Dan John would call this a park bench workout.   For this caliber of athlete, this is a park bench workout.  Most would consider it a bus bench workout.  This was a way for him to mark some time, train hard, and contemplate where to take his fitness next.  It is a simple program, but it is not easy.  It was intended for a 6-8 week timeframe.