Upper Body
Strength Balance
This six-week progression focuses on building strong and healthy vertical pressing mechanics by incorporating various landmine press variations paired with different delt and carrying exercises. Three sets of landmine presses are performed each week, progressing from half kneeling to tall kneeling and finally to the Z press. The pressing exercises are paired with carries and delt raises that target different aspects of shoulder stability and strength. This combination ensures a balanced development of pressing strength and shoulder stability.
The approach emphasizes gradual progression in load, aiming for an RPE of 7 on the first working set of each exercise and increasing the weight by 2-5% for subsequent sets. By varying the type of press and carry each week, the program prevents monotony and addresses multiple facets of shoulder health and strength, leading to more robust and resilient pressing mechanics. Including static and dynamic stability work through different carries complements the pressing exercises, promoting overall shoulder health and reducing the risk of injury.
Station 1: 10 min condition
Strength Intensity – Horizontal Push
4 Working Sets
Close Grip Bench Press
- Working Set 1 – 12 reps – RPE 7
- Working Set 2 – 10 reps – Increase weight
- Working Set 3 – 8 reps – Increase weight
- Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10-15 reps)
Progression Note: Aim to increase Set 1 weight by 2-5% from Week 1.
my weight: 50 / 60 /70/80/60
Station 2: 10 min condition
2 sets
1) 10-12 Tall Kneeling Landmine Press
reps = see notes below
directly into
2) 10-12 Dumbbell Lateral Raise
directly into
3) 50m Kettlebell Front Rack Carry or march
my weight: 1-20kg (6 reps only right side) 2-12L 8R 3-28kg
Station 3: 10 min condition
2 rounds
- 250/200m Row @ 85% effort
• 8 Dual KB Cleans 53/35Ib
• 8 Dual Kettlebell Push Press 53/35Ib
• 250/200m Row @ 85% effort
• 12-15 Clapping Push Up
my weight: 24 Kg L 16kg R
Station 4: 10 min lift
4 sets
1) 8-12/arm Single Arm Dumbbell Overhead Tricep Extension
2) 1 MAX unbroken set Bench Dips (aim for 10+ reps)
3) 30 sec Half Push Up Plank (from W-up)