Thomas DeVietro
3 Week Foundations: Hybrid Athlete Program
Thomas DeVietro Strength and Conditioning
Hybrid Athlete Program
3 Week Foundations
Day 1, Week 1:
Front Squat- 3 sets, 3 reps, Rest 2 minutes between sets.
DB Front Rack Reverse Lunge- 3 sets, 10 reps, L/R, Rest 15-30 seconds between legs
DB SL RDL- 3 sets, 10 reps, L/R, Rest 15-30 seconds between sets
5 rounds- 20 Straight Leg Sit Ups, 20 Laying Leg Lifts
Day 2, Week 1:
Turkish Get Up- 5 sets, 1 Rep, L/R
KB Overhead Press- 5 sets, 3 reps, rest 2 minutes between sets
5 rounds:
20 Push Ups or Shoulder Taps
20 Kettlebell Swings
Sumo Stance Banded Palof Press- 3 sets, 10 reps, L/R
Day 3, Week 1:
Snatch Grip Deadlift- 3 sets, 3 reps, rest 2 minutes
Pull Ups- 5 sets, Max reps, Rest 60 seconds between sets
Bent Over Barbell Row Pronated Grip- 3 sets, 10 reps, rest 60 seconds
Barbell Curls - 3 sets, 10 reps, rest 60 seconds
Band Pull-Aparts- 2 sets, 20 reps, rest 30 seconds
Forearm Plank- 5 rounds: 30 secs work, 30 secs rest
Day 4, Week 1:
60 minute walk- record distance- no added weight.
Day 5, Week 1:
Rear Foot Elevated Split Squat DB Front Rack - 3 sets, 10 reps, 90 seconds rest
5 rounds:
1 Turkish Get Up L/R
2 Chin Ups or Inverted Rows- add weight or GI Jane (jumpin pull up)
3 Overhead Press Alternating L/R
4 DB Front Rack Alternating Reverse Lunges (2/2)
5 Double Kettlebell Cleans
Barbell Curls - 3 sets, 10 reps, 60 seconds rest
DB Seated Hammer Curls- 2 sets, 10 reps, alternating (10/10)
Day 6, Week 1:
2 Mile Run- record time
2 mile walk with 20lbs pack- record time
DAy 7, Week 1:
Turkish Get Ups- 10 sets, 1 rep L/R Bodyweight
Barbell Curls- 3 sets, 10 reps, rest 60 seconds betweens sets
60 minute walk- no added weight
Day 1, Week 2:
Front Squat- 3 sets, 5 reps, Rest 2 minutes between sets.
DB Front Rack Reverse Lunge- 3 sets, 12 reps, L/R, Rest 15-30 seconds between legs
DB SL RDL- 3 sets, 12 reps, L/R, Rest 15-30 seconds between sets
5 rounds- 20 Straight Leg Sit Ups, 20 Laying Leg Lifts
Day 2, Week 2:
Turkish Get Up- 5 sets, 1 Rep, L/R
KB Overhead Press- 5 sets, 5 reps, rest 2 minutes between sets
5 rounds:
20 Push Ups or Shoulder Taps
20 Kettlebell Swings
Sumo Stance Banded Palof Press- 3 sets, 12 reps, L/R
Day 3, Week 2:
Snatch Grip Deadlift- 3 sets, 5 reps, rest 2 minutes
Pull Ups- 6 sets, Max reps, Rest 60 seconds between sets
Bent Over Barbell Row Pronated Grip- 3 sets, 12 reps, rest 60 seconds (supinated grip)
Barbell Curls - 3 sets, 12 reps, rest 60 seconds
Band Pull-Aparts- 2 sets, 20 reps, rest 30 seconds
Forearm Plank- 5 rounds: 40 secs work, 30 secs rest
Day 4, Week 2:
Walk 60 minutes- Record Distance, 10lbs pack
Day 5, Week 2:
Back Squat- 3 sets, 12 reps, 90 seconds rest
5 rounds:
1 Turkish Get Up L/R
2 Chin Ups or Inverted Rows- add weight or GI Jane (jumpin pull up)
3 Push ups
4 DB Front Rack Alternating Reverse Lunges (2/2)
5 Double Kettlebell Cleans
Barbell Curls - 3 sets, 10 reps, 60 seconds rest
DB Seated Hammer Curls- 2 sets, 10 reps, alternating (10/10)
Day 6, Week 2:
2.5 Mile Run- record time
2.5 Mile Walk with 20lbs pack- record time
DAy 7, Week 2:
Turkish Get Ups- 10 sets, 1 rep L/R Bodyweight
60 minute walk- no added weight
Day 1, Week 3:
Front Squat- 3 sets, 6 reps, Rest 2 minutes between sets.
DB Front Rack Reverse Lunge- 3 sets, 15 reps, L/R, Rest 15-30 seconds between legs
DB SL RDL- 3 sets, 15 reps, L/R, Rest 15-30 seconds between sets
5 rounds- 20 Straight Leg Sit Ups, 20 Laying Leg Lifts
Day 2, Week 3:
Turkish Get Up- 5 sets, 1 Rep, L/R
KB Overhead Press- 5 sets, 6 reps, rest 2 minutes between sets
5 rounds:
20 Push Ups or Shoulder Taps
20 Kettlebell Swings
Sumo Stance Banded Palof Press- 3 sets, 15 reps, L/R
Day 3, Week 3:
Snatch Grip Deadlift- 3 sets, 6 reps, rest 2 minutes
Pull Ups- 5 sets, Max reps, Rest 60 seconds between sets
Bent Over Barbell Row Pronated Grip- 3 sets, 15 reps, rest 60 seconds (supinated grip)
Barbell Curls - 3 sets, 15 reps, rest 60 seconds
Band Pull-Aparts- 2 sets, 20 reps, rest 30 seconds
Forearm Plank- 5 rounds: 50 secs work, 30 secs rest
Day 4, Week 3:
Walk 60 minutes- Record Distance, 10lbs pack
Day 5, Week 3:
Back Squat- 3 sets, 15 reps, 90 seconds rest
5 rounds:
1 Turkish Get Up L/R
2 Chin Ups or Inverted Rows- add weight or GI Jane (jumpin pull up)
3 Push ups
4 DB Front Rack Alternating Reverse Lunges (2/2)
5 Double Kettlebell Cleans
Barbell Curls - 3 sets, 10 reps, 60 seconds rest
DB Seated Hammer Curls- 2 sets, 10 reps, alternating (10/10)
Day 6, Week 3:
3 Mile Run- record time
3 Mile Walk with 20lbs pack- record time
DAy 7, Week 3:
Turkish Get Ups- 10 sets, 1 rep L/R Bodyweight
60 minute walk- no added weight
