Programs Switchback

← All programs

Archived routeOff-season & maintenancebase

Strength, Athleticism & Conditioning Base

Overview

"If you knew it would all work out in the end, would you enjoy yourself more along the way?"

Date range: 02DEC2025 - 28DEC2025

Intentions for this program: Target: Strength, athleticism, conditioning

  • Base: improve FF strength & conditioning

  • Build: athletic (functional, mobile, & explosive) size

  • Support: Bulletproof for sports & athleticism Structures used: Upper/lower

  • High CNS (explosive/power/strength) at the start, ending with conditioning/fatigue training Considerations: Adapted for full time (M)/W/Fri/Sat/Sun work

  • Legs: focus on function & bulletproofing over max effort strength (that's what deadlift is for)

  • Dedicated multi-hour zone 2

  • (work) — work — work — work — work Overview: conditioning — zone 2 + upper — legs — sprints + upper — athleticism — lower s&p — upper s&p

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Session 1 multi-hour zone 2 30mins zone 2
Session 2 1hr(+) zone 2 upper agility & power legs sprints athleticism deadlift + lower power bench + upper power
complex training legs upper posterior chain acc 30mins zone 2

Mconditioning

  1. Zone 2
  2. 1HR(+) CHOICE↗
    fireground circuit, run, skate, hike, etc

Tuupper

  1. Session 1 two-a-day
  2. Zone 2
  3. MULTI-HOUR CHOICE↗
    run, skate, hike, etc
  4. Session 2 two-a-day
  5. P/rehab
  6. ROTATOR CUFF WORK block
    2 sets
  7. WRIST WORK block
    2 sets
  8. Lifts
  9. DB SHOULDER PRESS
    4 × 8–12 · rest 3:00
  10. CABLE LATERAL RAISES
    3 × 8–12/15 · rest :90
    wrist cuff, NOT grip
  11. WIDE GRIP PULLUPS
    3 × AMRAP · rest 3:00
  12. Accessories
  13. SA ROW CHOICE↗
    3 × 8–12 · rest :90
  14. UPPER BACK CHOICE↗
    3 × 8–12 · rest :60
    ex: face pulls, db y-raises, rear delt flys
  15. LAT CHOICE↗
    sa incline row machine, ...
  16. (CHOICE HEAVY STABILITY MOVEMENT*)↗
    3 × 8–12 · rest :90
    kb pushups, sm bench throws, lm split clean & jerk, db flys, ...
  17. REVERSE CURLS
    3 × 8–12/15 · rest :90
  18. Core - Rotation
  19. GHD PALLOF PRESS
    3 × 10–15
  20. SS ROTATIONAL MB THROWS
    3 × 4–6

Wlegs

weekly rotation
  1. Warmup
  2. ANKLE WORK + WEIGHTED POGOS
  3. DYNAMIC WARMUPS
  4. Agility
  5. CHOICE↗
    focus: quick feet. box toe taps, ladders, sl fast directional hops on a plate, etc
  6. Power

Thsprints+upper

  1. Session 1 two-a-day
  2. Zone 2
  3. 30MIN CHOICE↗
    run, skate, hike, etc
  4. Session 2 two-a-day
  5. Warmup
  6. OPEN KNEE DRIVES
    2 × 10–15
    groin
  7. FOOT RESISTED TKEs
    2 × 10–15
    knees
  8. HAMSTRING DECEL WORK
    2 × 10–15
    hamstrings
  9. COPENHAGEN PLANKS
    2 × 10–15
    adductor
  10. SL GLUTE BRIDGE SWITCHES
    2 × 10–15
    glutes
  11. SL SEATED TIB RAISES
    2 × 10–15
    tibialis anterior
  12. CABLE HIP FLEXOR DRIVES
    2 × 10–15
    hip flexors
  13. CNS Primers
  14. DYNAMIC WARMUPS
  15. SPRINTER ISO HOLD
    3 × 3–5s
  16. (BANDED WALL SPRINTS)
    2 × 10–15
    full activation
  17. (SLED FIRST STEP)
    2 × 5 each
  18. Sprints
  19. (SLED RESISTED SPRINTS)
    2 sets
  20. 40YD REGULAR SPRINTS
    2 sets
  21. FLY 20s
    2 sets
  22. Cutting
  23. 5-10-5 DRILL
    2 sets
  24. W DRILL
    2 × 15YD
    emphasize elastic cuts, not grindy footwork
  25. Upper Accesories
  26. WIDE GRIP PULLUPS
    AMSAN × 25
  27. LEGS UP BENCH
    3 × 6–9 · rest :60
    slow, controlled descent, then explode up
  28. CABLE LATERAL RAISES
    3+1D × 8–12/15 · rest :90
    wrist cuff, NOT grip
  29. EZ BAR CURLS
    3 × 8–12/15 · rest :90
  30. (CHOICE SHOULDER MOVEMENT*)↗
    3 × 8–12 · rest :90
    half kneeling sa lm press, db shoulder press, machine shoulder press, ...
  31. (CHOICE ACC STABILITY MOVEMENT*)↗
    3 × 8–12
    tri forward ext, pulldown, reverse cable fly, rear delt deck, dead hang

Fathleticism

  1. Warmup
  2. AS NEEDED
  3. DYNAMIC WARMUPS
  4. Plyos - Extensive
  5. WEIGHTED SL POGOS
    2 × 10–15
  6. SKATER BOUNDS
    2 × 10–15
  7. Plyos - Intensive
  8. Double Leg
  9. BROAD JUMPS
    2 × 5
    low contacts, not grindy — land quick. *every few weeks swap for SL bounds for distance
  10. DEPTH DROP + QUICK HOP
    2 × 5
    instead of depth + jump, land and rebound instantly — train fast amortization
  11. Single Leg
  12. GWIZ JUMPS
    2 × 3–5
  13. SL LATERAL HOP TO BOX + HOP
    2 × 5
  14. DEPTH JUMP TO LATERAL BOUND
    2 × 5
  15. BOX JUMP TO SL LANDING
    1 × 5 each
  16. Rotation
  17. 180DEG ROTATIONAL LANDINGS
    3 × 5 each
    up box, down box
  18. FLAT 360
    1 × 3 each
  19. Core - Rotation
  20. PALLOF HOLD + MARCH
    2 × 10–15s
  21. HALF KNEELING MB THROWS
    3 × 4–6
  22. Weighted P/rehab
  23. NORDIC CURLS
    2 × 10–15
  24. SL STANDING CALF RAISES
    2 × 20–25
  25. SL SOLEUS RAISES
    2 × 20–25
  26. SL SEATED TIB RAISES
    2 × 10–15
  27. HIP AIRPLANES
    2 × 10–15
  28. ANKLE WORK block
    2 sets
    weighted sl pogos, patterned hops, etc
  29. Mobility & P/rehab
  30. CHOICE↗

Salower s&p

  1. Warmup
  2. SS CALF RAISE
    2 × 10–15
  3. SL WALL SIT ON TOES
    2 × AMRAP
  4. FOOT RESISTED TKE
    2 × 10–15
  5. SLIDER LATERAL SQUAT
    2 × 10–15
  6. AS NEEDED
  7. Heavy Lifts
  8. TRAP BAR DEADLIFT
    4 × 3–5 · rest 3:00
    CHALK
  9. Power
  10. BOX SQUAT* FAST
    5 × 5 · rest 3:00
    rate of force development. lift feet when sitting!
  11. Lifts
  12. BB RDL
    4 × 8/10–12/15 · rest :90
    3 dl (8 to 12), 1 sl (10 to 15) ALL BARBELL
  13. QUAD EXERCISE CHOICE 1↗
    3 × 8–12 · rest :90
    weighted sissy squats, hack squat, sl leg press, front squat, sm lengthened partials, etc...
  14. QUAD EXERCISE CHOICE 2↗
    3 × 8–12 · rest :90
    weighted sissy squats, hack squat, sl leg press, front squat, sm lengthened partials, etc...
  15. Weighted P/rehab
  16. SL LYING HAMSTRING CURLS
    3 × 10–15
  17. ZERCHER JEFFERSON CURLS
    3 × 8–12 · rest :60
  18. Decel
  19. DECEL WORK block
    3 × 3
    https://www.instagram.com/reel/DRRmWqaEUyL/?igsh=bnU4cmlvZjh0d2lu
  20. Zone 2
  21. 30MIN CHOICE↗
    run, skate, hike, etc

Suupper s&p

  1. P/rehab
  2. SCAPULA WORK block
    2 × 10–15
  3. KB HALF KNEELING WINDMILL
    2 × 10–15
  4. WRIST WORK block
    2 × 15–20
  5. Heavy Lifts
  6. BENCH PRESS
    4+2D × 3–5 · rest 3:00
    DEPTH
  7. Power
  8. LM SPLIT CLEAN & JERK
    3 × 3–5 · rest 2:00
  9. Accessories
  10. STANDING LAT PULLAROUND
    3 × 8–12 · rest :90
  11. WEIGHTED DIPS
    3 × 5–8 · rest :90
    feel your upper pecs!!
  12. T-BAR ROW
    3 × 8–12 · rest 2:00
  13. CHOICE STABILITY MOVEMENT↗ block
    2 sets
    kb pushups, db flys, rear delt deck, sa pulldown, sa reverse cable fly...
  14. (CHOICE UPPER)↗
    3 sets
  15. Core - Stability
  16. BOSU PLANK + STIR THE POTS
    2 × AMRAP
  17. BOSU PIKES + TUCKS
    2 × AMRAP