Sample Online Training Program

Below is an example of a typical VGA Strength & Conditioning online personal training program. All programs are specifically design 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.

Jane Doe’s Strength & Conditioning Program for January 2013

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.

Peri-workout Movement Preparation

Foam Rolling:


Functional Warm-up:

Weight Training

Wk 1- Day 1

A1) Barbell Sumo Deadlift— 2×2,2×4

A2) Knee-Break Ankle Mobilization— 3×8

B1) Low Incline Barbell Press— 2×2,2×4

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

C1) Chest-Supported Row – Pronated Grip— 3×6

C2) Landmine— 2×5/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!


Wk 1- Day 2

A) Front Box Squat— 6×2

B1) Snatch Grip Rack Pull— 3×6

B2) DB Push Press— 3×6

C1) Pull-ups (assisted)— 3×6

C2) DB Forward Lunge— 3×8/side

D) Standing 1-arm Cable Row— 2×10/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!


Wk 2- Day 1

A1) Barbell Sumo Deadlift— 2×2,2×4

A2) Knee-Break Ankle Mobilization— 3×8

B1) Low Incline Barbell Press— 2×2,2×4

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

C1) Chest-Supported Row – Pronated Grip— 3×6

C2) Landmine— 2×5/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!


Wk 2- Day 2

A) Front Box Squat— 6×2

B1 ) Snatch Grip Rack Pull— 3×6

B2) DB Push Press— 3×6

C1) Pull-ups (assisted)— 3×6

C2) DB Forward Lunge— 3×8/side

D) Standing 1-arm Cable Row— 2×10/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!


Wk 3- Day 1

A1) Barbell Sumo Deadlift— 2×2,2×4

A2) Knee-Break Ankle Mobilization— 3×8

B1) Low Incline Barbell Press— 2×2,2×4

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

C1) Chest-Supported Row – Pronated Grip— 3×6

C2) Landmine— 2×5/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!


Wk 3- Day 2

A) Front Box Squat— 6×2

B1) Snatch Grip Rack Pull— 3×6

B2) DB Push Press— 3×6

C1) Pull-ups (assisted)— 3×6

C2) DB Forward Lunge— 3×8/side

D) Standing 1-arm Cable Row— 2×10/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!


Wk 4- Day 1

A1) Barbell Sumo Deadlift— 2×2,2×4

A2) Knee-Break Ankle Mobilization— 3×8

B1) Low Incline Barbell Press— 2×2,2×4

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

C1) Chest-Supported Row – Pronated Grip— 3×6

C2) Landmine— 2×5/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!


Wk 4- Day 2

A) Front Box Squat— 6×2

B1) Snatch Grip Rack Pull— 3×6

B2) DB Push Press— 3×6

C1) Pull-ups (assisted)— 3×6

C2) DB Forward Lunge— 3×8/side

D) Standing 1-arm Cable Row— 2×10/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!