What’s included?
This 3-month Level 2 program is structured to build upon existing fitness levels, introducing progressive overload and a variety of exercises to challenge individuals further.
The use of additional equipment like dumbbells, kettlebells, and a weight bench allows for a broader range of exercises, enhancing the training stimulus for strength, power, and endurance development.
By adhering to this program, individuals with some experience in dryland training can expect significant improvements in their physical capabilities, making this an ideal progression for those looking to elevate their fitness journey.
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Objective: Introduce building your foundation principles by increasing the weight and complexity of exercises.
Key Exercises: Compound movements with dumbbells (bench press, squats, deadlifts), kettlebell swings, and pull-ups/chin-ups for upper body strength.
Mobility Work: Focus on dynamic stretches that target full-body mobility, paying special attention to areas that support the increased training load.
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Objective: Concentrate on building strength and power, incorporating more kettlebell and compound dumbbell exercises.
Key Exercises: Exercises focusing on rate of force development like plyometrics and jumps, increased dumbbell exercise variations, and more challenging bodyweight movements.
Mobility Work: Implement mobility drills that enhance joint flexibility and muscle recovery, essential for supporting the increased physical demands.
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Objective: Integrate strength, power, and endurance exercises into comprehensive routines, challenging the body's endurance and resilience.
Key Exercises: Circuit training combining dumbbell, kettlebell, and bodyweight exercises for full-body workouts; advanced pull-up bar exercises for upper body strength.
Mobility Work: Advanced mobility sequences that focus on maintaining flexibility and preventing injuries, crucial for enduring the heightened workout intensity.
Equipment
Small Group DRYLAND EQUIPMENT SUGGESTION LIST
Here is our list of the 10 most valuable pieces of equipment for dryland in order of importance, usefulness, and versatility. We have also included links to each piece of equipment. You may already have some of this equipment, and you certainly don't need everything. This is simply a "perfect world scenario". Most people build up their equipment over time as the budget allows. If you have any questions about what to prioritize as you're making decisions, just let me know!
Also, if you want to connect you with our resistance band partner, Kevin Satler from Elite Athlete Fitness Equipment, his email is: eliteathletefitness1@gmail.com
He can help you with all of your resistance band questions and needs. This is the number 2 item on our list, so certainly an essential piece of dryland equipment. His bands are high quality with a good amount of variety, and they last longer than your typical bands.
All of the other links are just Amazon or Perform Better brand. You are certainly free to get equipment from any local spot as well if you can get a good deal on something locally! Any questions don’t hesitate to reach out.
1. Dumbbell set of 5-50lbs
2. Resistance Bands & Mini Bands (Light, Medium, Heavy)
https://www.eafitnessequipment.com/shop-resistance-power-band-handles
3. Pullup Bars
4. Medicine Balls
https://www.performbetter.com/First-Place-Elite-Medicine-Ball?custcol2=17
5. Foam Roller
https://www.performbetter.com/PB-Elite-6-Firm-Round-Molded-Foam-Roller?custcol19=49
6. Rings or TRX Strap
https://www.performbetter.com/First-Place-Training-Rings
7. Jump Rope
https://www.performbetter.com/Licorice-Jump-Rope?custcol19=4
8. Val Slides
https://www.performbetter.com/ValSlide?color=7&custcol29=1
9. Battle Ropes
1.5” - https://www.performbetter.com/First-Place-1-1-2-Training-Rope?color=1&custcol19=5
2” - https://www.performbetter.com/First-Place-2-Training-Rope?custcol19=16
10. Trap Bar and Weight Plates
**Yoga Mats not on the list because it’s not necessarily “exercise equipment”, but still good to have one**
FAQs
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Equipment Needed:
Resistance Bands: For added resistance in various exercises, allowing for muscle strength and endurance development.
Pull-up Bar: To engage in upper body strength exercises, vital for improving arm, shoulder, and back strength.
Dumbbells: Offering versatility, dumbbells are used for a wide array of strength exercises targeting different muscle groups.
Kettlebell: Ideal for dynamic, explosive exercises that improve power, strength, and repeat power ability.
Weight Bench: Enhances the range of exercises, particularly for chest, shoulder, and triceps workouts, and can also be used for step-ups and other lower body exercises.
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Total Sessions: Four 30-minute sessions per week, categorized into strength and core/mobility.
Strength Sessions: Two sessions focused on enhancing muscular strength and endurance, utilizing dumbbells, kettlebells, and bodyweight exercises.
Core/Mobility Sessions: Two sessions dedicated to core strengthening and improving flexibility and mobility, incorporating exercises that use minimal equipment for maximum efficiency.
Optional Additions: An additional strength session and one more mobility session are available for those looking to intensify their training regimen.
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You will need a new link for the next 3 month programming