So here's a list of protocols that I believe should be included in any persons strength & conditioning program no matter what your goals are!
1 - HEAVY TIRE FLIPPIN; brute strength lift, builds every muscle in your body aswell as great for conditioning
2 - HEAVY SLEDGE HAMMER ON TIRES; same as above, cant be beat!
3 - BARBELL SUMO DEADLIFTS; only one way, HEAVY AS SHIT! low reps,high sets,big weights to build gobs of size & strength
4 - ASS-2-GRASS GOBLET SQUATS FOR SPEED; high reps, low sets as fast as you can to build crazy explosive strength & endurance in the legs aswell as core strength
5 - DOUBLE KETTLEBELL OVERHEAD SQUATS; heavy, controllable weight building great core/stabilization strength
6 - WALKING LUNGES/PULLUPS/DIPS/PUSHUPS/HSPU; 5 basic bodyweight exercises practiced daily for great strength
7 - KETTLEBELL BENT & SIDE PRESS'; unbelievable overhead pressing strength
8 - KETTLEBELL RUSSIAN SWINGS; not much to say besides UNDENIABLE, UNCOMPARABLE & RELENTLESS!
9 - KETTLEBELL TURKISH GET-UPS; whether for warmups,cooldowns,movement screening or workouts this protocol will take you further in your strength training by showing your weakness'
10 - RUNNING STAIRS; the strength endurance in your legs and for an iron heart, running long sets of stairs will take you to new pain thresholds
There is of course countless protocols that do a number of the same things listed above, this is just a short list of what I consider to be 10 great protocols to help you build real world strength & conditioning that would build up any athlete(whatever the sport) or any regular gym rat!
Let me know in the comments section what 2 or 3 protocols that you would add to my list!!
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