Lumberjack - 12 Week Strength, Speed, Conditioning
Modern Athlete Strength
Tactical / Military, TacticalStrong, Lean, and Conditioned
Lumberjack isn't your traditional strength program.
It's not built just for PRs, but for those who want to lift heavy while still getting a regular dose of conditioning.
Lumberjack is a conjugate-style strength program that integrates strongman conditioning, sprinting, and run interval training.
It is a balanced program for those who simply want to move some heavy weights but can't afford to slow down in other areas of their training.
100+ athletes completed Lumberjack on our Tactical Athlete training team and the results were outstanding.
We routinely saw athletes hitting new PRs, while remaining conditioned and moving more efficiently.
If you're ready to commit, we have the blueprint right here.
A1
4 Way Dead Bug
3 x 1:00
A2
Russian KB Swing
3 x 15
A3
Bodyweight Bulgarian Split Squat
3 x 10
B
Box Squat
5, 3, 3, 1, 1, 1
C1
DB RDL
3 x 8
C2
Pull-Up
1 x 40
D
Prone Banded Hamstring Curl
1 x 100
E
Assault Bike
5 x 0:15
Conditioning
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A1
Dead Hang
3 x 0:15
A2
Banded Internal/External Rotation
3 x 5
A3
Bench Thoracic Extension
3 x 0:30
A4
Pillar to Press Up
3 x 5
B
Floor Press
5, 3, 3, 1, 1, 1
C1
Seated Arnold Press
3 x 10
C2
Band Pull-Apart
3 x 15
D
Hammer Curl
3 x 10
E1
DB Bench Press
3 x 1:00
E2
Jump Rope
3 x 1:00
E3
Rest
3 x 1:00
Conditioning
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A1
Run
4 x 100
A2
Dot Drill Single Leg Figure 8
4 x 5
A3
Pro-Agility Drill
4 x 2
B
Run
3 x 800
C
Plate Pinch Grip Hold
4 x MAX
Conditioning
D
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A1
KB Goblet Squat ISO Hold
3 x 0:30
A2
Side Plank Hip Taps
3 x 10
A3
Box Jump
3 x 5
A4
90/90 Hip Mobility
3 x 5
B
Back Squat
8 x 3
C
Deadlift
10 x 2
D1
Single Leg Squat to Bench
3 x 8
D2
90 Degree Box Jump
3 x 3
Circuit
E
5 Rounds For Time 53/35 5 Dual KB Suitcase Deadlift 5 Dual KB Cleans 5 Dual KB Push Press 25m Dual KB Front Rack Lunge
Conditioning
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A1
Dead Hang
3 x 0:15
A2
DB Pullover
3 x 8
A3
Captain Morgan Side Plank
3 x 0:30
B
Bench Press
10 x 3
C1
Rolling Tricep extensions
3 x 8
C2
Banded Pushup
3 x 1:00
C3
DB Reverse Fly
3 x 12
Circuit
D
10 MIN AMRAP 3 Chin-Ups (w/ slow negative) 10 Bent Over Barbell Row (choose weight that you can get the first few rounds unbroken)
Conditioning
E
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A1
Russian KB Swing
3 x 15
A2
Bulgarian Split Squat ISO Hold
3 x 0:30
A3
Bodyweight Bulgarian Split Squat
3 x 10
Strongman Saturday
B
10 Rounds Sandbag Ground to Overhead - 10 Sandbag Over the Shoulder - 10 (Each Side) Sandbag Zercher Squat - 10 Sandbag Zercher Carry - 50m
Conditioning
C
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Ben Thebaud
Ben is an MS, CSCS, and former Division 1 NCAA football strength and conditioning coach.
