Sample Online Training Program

Below is an example of a typical VGA Strength & Conditioning online personal training program. All programs are specifically designed for each member. No training programs are one of the same. All peri-workout movement preparation and weight training exercises are hyperlink to our exercise video library for easy reference.

Strength & Conditioning Program

January 2018

Training Program Schedule

Monday: Weight Training, Tuesday: Aerobic Interval Training, Wednesday: Weight Training, Thursday: Aerobic Interval Training, Friday: Weight Training, Saturday: Active Rest, Sunday: Rest

Aerobic Interval Training

Wk: 1-2
Peri-Workout:

Foam Rolling and Functional Warm-Up (see below)

Aerobic Conditioning:

Bike, elliptical, swimming, or treadmill intervals for 15 minutes (30 sec work: 30 sec rest)

“Rest” should be easy pedaling, striding, treading water, or walking respectively.

Wk: 3-4

Peri-Workout:

Foam Rolling and Functional Warm-Up (see below)

Aerobic Conditioning:

Bike, elliptical, swimming, or treadmill intervals for 15 minutes (40 sec work: 20 sec rest)

“Rest” should be easy pedaling, striding, treading water, or walking respectively.

Weight Training: Wk. 1-2

Peri-workout Movement Preparation

Foam Rolling:

Functional Warm-up:

Workout 1

Workout Card: Week 1-2, Workout 1

A1) Barbell Sumo Deadlift— 2×3,2×5

A2) Knee-Break Ankle Mobilization— 3×10

B1) Incline DB Press— 4×12

B2) Barbell Reverse Lunge – Front Squat Grip— 4×6/side

C1) Chest-Supported Row – Pronated Grip— 3×10

C2) Landmine— 3×8/side

D) Bear Squat— 3×20

*Use enough weight/resistance that you can ONLY complete the desired number of repetitions

Post-Workout

  • Cool down stretch and foam roll after exercising
  • Consume water
  • Consume post-workout nutrition (if needed).
  • Eat real food soon!

Workout 2

Workout Card: Week 1-2, Workout 2

A) Front Box Squat— 2×3,2×5

B1) DB Goblet Squat w/ Side-to-Side Movement— 3×15

B2) DB Push Press— 3×8

C1) Pull-ups (assisted)— 3×6

C2) DB Forward Lunge— 3×8/side

D) Standing 1-arm Cable Row— 3×10/side

*Use enough weight/resistance that you can ONLY complete the desired number of repetitions

Post-Workout

  • Cool down stretch and foam roll after exercising
  • Consume water
  • Consume post-workout nutrition (if needed).
  • Eat real food soon!

Workout 3

Workout Card: Week 1-2, Workout 3

Complex 1: 10 minutes  – As Many as Rounds as Possible (AMRAP)

A1) 2-Handed Dumbbell Deadlift x 10

A2) Alternating DB Bench Press x10/side

A3) Prisoner Squats x 20

A4) Side Bridge w/ Leg Abduction x8/side

Complex 2: 10 minutes AMRAP

A1) DB Goblet Squats– x10

A2) Body Builder x10

A3) Standing DB Scaption x 10

A4) DB Plank-Row x8/side

Complex 3: 10 Minutes AMSAP

A1) Flutter Kick x 25/leg

A2) DB Swings x 25

A3) Mt. Climber x 25/leg

A4) Jumping Jacks x 25

*Use enough weight/resistance that you can ONLY complete the desired number of repetitions

Post-Workout

  • Cool down stretch and foam roll after exercising
  • Consume water
  • Consume post-workout nutrition (if needed).
  • Eat real food soon!

Weight Training: Wk. 3-4

Peri-workout Movement Preparation

Foam Rolling:

Functional Warm-up:

Workout 1

Workout Card: Week 3-4, Workout 1

A) Barbell Squat— 3×20

B1) Hindu Push-up— 3×8

B2) Low Incline DB Fly— 3×12

C1) Dips-parallel bars (use machine)– 3×10

C2) 1-leg DB RDL— 3×8/side

D) DB Plank-Row— 3×10/side

*Use enough weight/resistance that you can ONLY complete the desired number of repetitions

Post-Workout

  • Cool down stretch and foam roll after exercising
  • Consume water
  • Consume post-workout nutrition (if needed).
  • Eat real food soon!

Workout 2

Workout Card: Week 3-4, Workout 2

A) BB Bench Press— 3×20

B1) Barbell Push Press— 3×8

B2) Barbell Good-morning— 3×12

C1) Pull-ups (assisted)— 3×6

C2) 2-arm DB Bulgarian Split Squat— 3×8/side

D) Cable Woodchop— 3×12/side

*Use enough weight/resistance that you can ONLY complete the desired number of repetitions

Post-Workout

  • Cool down stretch and foam roll after exercising
  • Consume water
  • Consume post-workout nutrition (if needed).
  • Eat real food soon!

Workout 3

Workout Card: Week 3-4, Workout 3

5 rounds

A1) DB Suitcase Deadlift– x10/side

A2) Prone Dumbbell Row with Push-up– x10

A3) Face Pull– x12

A4) DB Swings– x20

A5) 1-arm DB Push Press– x10/side

A6) Prone Bridge Arm March– x10/arm

Recovery 90s, then repeat

*Use enough weight/resistance that you can ONLY complete the desired number of repetitions

Post-Workout

  • Cool down stretch and foam roll after exercising
  • Consume water
  • Consume post-workout nutrition (if needed).
  • Eat real food soon!