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Dante’s Inferno

This program template was developed for a Client (with an existing strength base) that was looking to develop strength and conditioning at the same time.

They also for a variety of factors, had a small window to train. If disciplined about rest, one should be able to have trained, finished mobility work and be in changing out in less than 1 hr.

Skipping with the AGRO Rope is an easy way to build agility, as well as muscular endurance and increased vascularity in the upper extremities.

“Can I use this program without the AGRO rope?”
You can do whatever you like, but the results will vary.

Day 1: Barbell squats front / back
Superset with 10 x KB swings or Banded Pull Throughs
Skipping 30 to 50 rotations

Day 2: Press incline Bench or standing overhead press
Superset with pulls and banded pec deck
Skipping 30 to 50 rotations

Day 3: Deadlifts sumo / Romanian style
Superset with squat jumps (land on mats for foot longevity)
Or bench jumps
Skipping 30 to 50 rotations

Day 4: Weighted pull ups / resistance pulls up / wide pulls ups / neutral grip pull ups
Superset with plyo push ups
Or rebound push ups (drop into the push up)
Skipping 30 to 50 rotations

Guidelines for strength days:
Do no more than 6 – 8 sets.
Keep rep range at 2 – 6 reps.
2-3 minute rest between strength sets.

CONDITIONING OPTIONS: Use the EMOM (Every minute on the minute) or HIIT (high intensity interval training) to maximize your time. A timeline of 10 to 30 minutes will serve you well.
– Burpees (keep them snappy)
– Sprints (consider use of hill sprints, skipping rope, bike, rowing machine, assault bike, etc)
– I’d HIIT It Protocol (see below)

I’d HIIT It:

(1) Minute Maker
– On the minute 40 fast rope rotations with high knees
– repeat 10 times

(2) Double Tabata
– 20 seconds of fast rope rotations with high knees
– 10 seconds of rest
– Repeat eight times, 2 minutes Break, Then Repeat the round

(3) Dirty 30s
– Every 30 seconds 20 rope rotations with high knees
– Repeat 20 times

(4) Four – fours
– 20 seconds of fast rope rotations with high knees
– 10 seconds of rest
– Repeat four times for a round, rest one minute, complete four rounds

(5) Five 100s
– Every 2 minutes 100 rope rotations with high knees
– Repeat 5 times

*These are five individual sessions, only one per day
*These should be treated as sprints, Ie. Doing them as fast as you possibly can, then Rest.

Schedule:
Strength day 1
Strength day 2
Conditioning
Strength day 3
Strength day 4
Conditioning
Off recovery

Or

Strength day 1
Conditioning
Strength day 2
Conditioning
Strength day 3
Conditioning
Strength day 4
Conditioning
Off recovery

Or

Strength day 1
Strength day 2
Off recovery
Strength day 3
Strength day 4
Off recovery
Off recovery

Guidelines:
**Don’t do more than 2 strength days in a row**
*Do the “postural reset sequence” daily in addition to any required stretching and mobility sequences.

Postural Reset: 1-2 sets of 15-30reps





Limber 11:





Simple 6: