Here’s a 3-day sample program from strength training coach Jarrod Dyke that will promote hypertrophy while also giving you a solid strength and power kick.
Jarrod Dyke of First XV Performance is no stranger to picking heavy things up and putting them down. He is a Certified Strength and Conditioning Specialist (CSCS) through NSCA, and has his Bachelors in Kinesiology concentrating in Exercise Science.
He interned at OA Parisi Speed School in Maine, as well as with the Boston University men’s hockey team, one of the elite programs in the country.
Jarrod breaks down the thinking behind how he puts together his programming and provided us with a sample three day workout routine, including training prep and how it all comes together.
Here is Jarrod to explain how it goes down.
Let’s do this!
A 3-Day Workout Routine for Hypertrophy
We all know that it’s royal pain in the butt to do our warm-ups, but they need to be done. I’m with you, I dislike mine, but it’s usually stuff I need, badly in some cases.
Most of the warm-ups in my programs will include the following:
- Breathing;
- Core activation;
- Glute activation;
- T-spine mobility;
- Hip mobility;
- Scapular activation/movement;
- Ankle mobility or additional hip mobility;
- Squat patterning/mobility;
- Hinge patterning;
- and a dynamic movement.
The order of these depends mostly on flow, but the breathing usually kicks things off with the patterning and dynamic work ending it.
Now to the (mostly) fun stuff!
Each program I write (including this one) contains a balance of the following:
- Power: Cleans and snatches are obviously king here, but there’s no shame in doing some explosive MB work in place of it.
- Squat/Lunge variation (including at least 2 single leg variations): Tell me how much you’d like to be able get out of your chair for the rest of your life without struggling. Quite a bit, huh? Yeah, then these need to be in here.
- Hinge variation: Do you like being able to pick things up (and put them back down)? Things like that heavy box of magazines or that big bag of puppy chow? Then you need to train this sucker.
- Vertical/Horizontal Push: Want strong shoulders? Don’t want people to have to shove a door open for you? How about being able to get up from laying down on the floor? How about put that dish back on the very tip top shelf in the cabinet? Then make sure this lands in your program.
- Vertical/Horizontal Pull: Pulling doors open (like the refrigerator to get a delicious steak) and pulling that dish back off that shelf are also useful. How about just having an absolutely cut upper back? These will appear in most programs more than push but not always.
- Core: Core strength is hard to underestimate. If you don’t train it and train it correctly, back or hip pain could be in your future.
- 5th Movement: These include a carry, crawl, crag or get-up. If I can include all of the 5th movements in a program you bet I’m going to. These movements fill the gaps in a program, even a well-balanced one.
Obviously what I’ve listed above is not how EVERYONE’s is formatted, because that’s just cookie cutter nonsense. These are just the basics, and programming will vary according to abilites, strengths and weaknesses.
For example, let’s say someone is hypermobile–would this athlete or client be assigned a ton (if any) of mobility work? You bet the answer is a big fat N-O.
Same goes for things like squatting. If someone has issues with the front squat or they just simply can’t squat properly–assuming they’re cleared to do so by their doctor or physio–then we won’t be squatting.
Training Prep:
1. Foam Rolling/Soft Tissue
- Calf/Achilles
- Hip Flexors
- Feet
- Subscap
- Hipe Rotators
- Adductors
- Pec Minor (Ant Shoulder)
- Piriformis
- T-Spine
- IT Bands
- Posterior Shoulder
2. Mobility/Activation
- 90/90 Wall Breathing–1×10
- Dead Bug W/ Exhale–1×10
- Cook Hip Lift–1×10
- 1/2 Kneeling Adductor Stretch–1×10
- Ankle Rockers–1×10
- Wall Hip Flexor Mobs–1×10
- Bench T-Spine Mobility–1×10
- Wall Hip Hinge–1×10
- Squat with Miniband–1×10
- Spiderman’s with Rotation–1×5
Day 1:
A1) Box Jumps 3×5
A2) Side plank 3×20 seconds
A3) Miniband shuffle 3×10
B1) Trap Bar Deadlift
- Week 1: 5×5
- Week 2: 4×5
- Week 3: 6×5
- Week 4: 3×5
B2) TRX Rows
Week 1-4: 4×10
B3) Physio Ball Rollouts — 3×10
C1) 1/2 Knee Landmine Press — 3×10/per side
C2) Suitcase Carry — 3×20 yards/side
C3) Side Lying Open Books — 3×10/side
Day 2:
A1) Medicine ball slams — 3×5
A2) Front plank — 3x15s
A3) Scap Floor Slides — 3×10
B1) Barbell Incline Bench
- Week 1: 5×5
- Week 2: 4×5
- Week 3: 6×5
- Week 4: 3×5
B2) Goblet Reverse Lunge — 4×8/per side
B3) Prone 1-Arm Trap Raise — 3×10/per side
C1) 1-Leg Hip Thrusts — 3×10/per side
C2) Prone Chest Supported Dumbbell Rows — 3×8
C3) Landmine Rotations — 3×10/per side
Day 3:
A1) Broad Jumps — 3×5
A2) Standing Pallof Press Hold — 3×20 seconds/side
A3) X-Band Shuffle — 3×10/side
B1) Barbell Front Squat
- Week 1: 5×5
- Week 2: 4×5
- Week 3: 6×5
- Week 4: 3×5
B2) 1-Arm Dumbbell Bench Press — 4×8/side
B3) 1/2 Kneeling Cable Chops — 3×10/per side
C1) (Band Assisted) Chinups — 3×8
C2) 1/2 Turkish Get Ups — 3×3/per side
C3) Bear Crawl — 3×20 yards
A massive thank you to Jarrod for taking the time to drop by and let us under the hood of how he programs his athletes and clients. If you are looking to step up your strength training game in the Boston area connect with Jarrod and First XV Performance online here. You can also catch up with him on Twitter and on Facebook.
