Sam Vault (Beta)
Training Program
01
PHASE
ENDURANCE
4 WEEKS
rep range
- 12 - 15
- 50%-67%
- 1 RM
WHY?
- Increased Work Capacity
- Cardiovascular Health
- Capillary Density
energy system
Fats
Lactic Acid
Phosphocreatine
Carbs
recent 1 rms
- sq / 285
- BP / 225
- DL (3RM) / 190
estimated 1 rms
- UH lat / 215
- Press / 135
Endurance
PHASE
Workout (A) 11/12/21
exercise- SETS X REPS X RESISTANCE
- A1 Figure 4 Glute Bridge 3x10e
- A2 Half Windmill 3x10e
- A3 Side Lunge 3x5x8e
- B1 Rev Lunge 3x14e x 25
- B2 Forward Fold Walk 3x30s
- B3 Hip Internal/External Rotation 3x30s Each
- C1 Banded Chest Fly 4x14
- C2 SA Banded Row 4x16e
- C3 Cowboy walks 4x20 forward and backward x blue
- D1 Deadbug 3x10e
- D2 Side Plank 3x40se
- D3 1 min Rest
Endurance
PHASE
Workout (C) 11/10/21
exercise- SETS X REPS X RESISTANCE
- A1 Half Windmill 3x10ex20
- A2 Inch Worms 3xd/b
- A3 Kb Hip Shift 3x5x8e
- B1 Qrt Squat onto Toes 3x15x135-145
- B2 Birddog Warmup 3x5x5second hold
- C1 Db Bench 3x15x40-50s
- C2 Birddog Row 3x15ex 30-40s (1st SET ON FLOOR)... maybe all sets on floor
- C3 Donkey Kick Circles 3x10e ( I will have to show you)
- D1 Chin Hold Leg Raise 3x8
- D2 Stationary Bike 3x20total
- D3 1 min Rest
Endurance
PHASE
Workout (B) 11/8/21
exercise-SETS X REPS X RESISTANCE
- A1 Figure 4 GB 3x8e
- A2 Half Windmill 3x10ex20
- A3 Kb Hip Shift 3x5x5s Holds
- B1 SL RDL 3x12e x 65-75
- B2 Ham Press 3x5x5s Holds
- C1 SA Db Bench 3x14 x 32.5-35
- C2 Db BOR 3x16x 35s (You may use your hips to assist, but only if needed)
- C3 Clam Shell 3x15xBlue
- D1 ScaT Pullups 3x12
- D2 Hollow Hold 3x50s
- D3 Bent Knee Iron Cross (DO NOT go all the way to the floor)3x24total
Endurance
PHASE
Workout (A) 11/5/21
exercise- SETS X REPS X RESISTANCE
- A1 Figure 4 Glute Bridge 3x10e
- A2 Half Windmill 3x10e
- A3 Side Lunge 3x5x8e
- B1 Rev Lunge 3x14e x 25
- B2 Forward Fold Walk 3x30s
- B3 Hip Internal/External Rotation 3x30s Each
- C1 Db Z press 2x14x15-20e, 2x10x15-20e
- C2 BW Row 4x16
- C3 Cowboy walks 4x20 forward and backward x blue
- D1 Bear Crawl 3x 30s
- D2 Side Plank 3x40se
- D3 1 min Rest
Endurance
PHASE
Workout (B) 10/25/21
exercise-SETS X REPS X RESISTANCE
- A1 Donkey Kicks 3x10e
- A2 Inch Worms 3x5
- A3 Prayer Squat 3x5x5s Holds
- B1 SL RDL 3x12e x 65-75
- B2 Ham Press 3x5x5s Holds
- C1 SA Db Bench 3x14 x 32.5-35
- C2 Db BOR 3x16x 35s (You may use your hips to assist, but only if needed)
- C3 Clam Shell 3x15xBlue
- D1 ScaT Pullups 3x12
- D2 Hollow Hold 3x50s
- D3 Bent Knee Iron Cross (DO NOT go all the way to the floor)3x24total
Endurance
PHASE
Workout (C) 10/22/21
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Inch Worms 3xd/b
- A3 Side Lunge 3x5x8e
- B1 Qrt Squat onto Toes 3x15x135-145
- B2 Birddog Warmup 3x5x5second hold
- C1 Db Bench 3x15x40-50s
- C2 Birddog Row 3x15ex 30-40s (1st SET ON FLOOR)... maybe all sets on floor
- C3 Donkey Kick Circles 3x10e ( I will have to show you)
- D1 Chin Hold Leg Raise 3x8
- D2 Stationary Bike 3x20total
- D3 1 min Rest
Endurance
PHASE
Workout (A) 10/20/21
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Inch Worms 3xd/b
- A3 Side Lunge 3x5x8e
- B1 Rev Lunge 3x14e x 25
- B2 Forward Fold Walk 3x30s
- C1 Db Z press 2x14x15-20e, 2x10x15-20e
- C2 BW Row 4x16
- C3 Cowboy walks 4x20 forward and backward x blue
- D1 Bear Crawl 3x 30s
- D2 Side Plank 3x40se
- D3 1 min Rest
Endurance
PHASE
Workout (B) 10/18/21
exercise-SETS X REPS X RESISTANCE
- A1 Donkey Kicks 3x10e
- A2 Inch Worms 3x5
- A3 Prayer Squat 3x5x5s Holds
- B1 SL RDL 3x12e x 50 (Two 25lb Dbs)
- B2 Ham Press 3x5x5s Holds
- C1 SA Db Bench 3x12e x 32.5-35
- C2 Db BOR 3x14x 35s (You may use your hips to assist, but only if needed)
- C3 Clam Shell 3x15xBlue
- D1 ScaT Pullups 3x15xBlue
- D2 Hollow Hold 3x40s
- D3 Bent Knee Iron Cross (DO NOT go all the way to the floor)3x20total
Donkey Kicks
Inch WOrms
SL RDL
SA Db Bench
Db BOR
CLam Shell
Scat Pullups
Hollow Hold
BK Iron Cross
Endurance
PHASE
Workout (C) 10/11/21
exercise
- A1 Cocky Walks
- A2 Inch Worms
- A3 Side Lunge
- B1 Rev Lunge
- B2 Forward Fold Walk
- C1 Db Z press
- C2 BW Row
- C3 Cowboy walks
- D1 Bear Crawl
- D2 Side Plank
- D3 1 min Rest
sets x reps x resistance
- A1- 3xd/b
- A2- 3x5
- A3- 3x5x8e
- B1 3x14e
- B2 3x30s
- C1 2x14x15-20e, 2x10x15-20e
- C2 4x14
- C3 4x20 forward and backward
- D1 3x 20s
- D2 3x30se
- D3 1 min rest
Endurance
PHASE
Workout (B) 10/8/21
exercise
- A1 Donkey Kicks
- A2 Inch Worms
- A3 Prayer Squat
- B1 SL RDL
- B2 Ham Press
- C1 SA Db Bench
- C2 Db BOR
- C3 Clam Shell
- D1 ScaT Pullups
- D2 Hollow Hold
- D3 Bent Knee Iron Cross (DO NOT go all the way to the floor with your legs)
sets x reps x resistance
- A1- 3x10e
- A2- 3x5
- A3- 3x5x5s Holds
- B1 3x12e x Body Weight, 40 (Two 20lb Dbs on second set)
- B2 3x5x5s Holds
- C1 3x12e x 30
- C2 3x14x 30s
- C3 3x15xGreen
- D1 3x8
- D2 3x30s
- D3 3x16total