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Zone 2 & Conditioning Base

Overview

"How you do anything is how you do everything."

Date range

  • 27DEC2025 - ONWARD

Intentions for this program

  • Build: Zone 2, conditioning
  • Base: MVD strength
  • Support: Bulletproof for sports

Structures used

  • Upper/lower

Considerations

  • Adapted for full time (M)/W/Fri/Sat/Sun work
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Session optional upper acc lower strength anchor run optional athletic enhancement upper strength anchor run run

Mupper acc

  1. P/rehab
  2. ROTATOR CUFF WORK block
    2 sets
  3. WRIST WORK block
    2 sets
  4. Lifts
  5. DB SHOULDER PRESS
    3 × 8–12 · rest 3:00
  6. STANDING LAT PULLAROUND
    3 × 8–12 · rest 3:00
  7. Weighted P/rehab
  8. HIP AIRPLANES
    2 × 10–15

Tlower strength

  1. Lifts
  2. BB RDL
    3 × 6–8 · rest :90
    2 dl, 1 sl (10 to 15) ALL BARBELL
  3. Squat Pattern
  4. BOX SQUAT
    3 × 5 · rest 3:00
    could also do weighted sissy squats, hack squat, sl leg press, front squat, sm lengthened partials, etc...
  5. Weighted P/rehab
  6. ZERCHER JEFFERSON CURLS
    2 × 10–15 · rest :60
  7. ANKLE WORK block
    2 sets
    weighted sl pogos, patterned hops, etc

Wzone 2

  1. Zone 2
  2. 30MINS CHOICE↗
    run, skate, hike, etc

Thathletic enh

  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. Unilateral
  7. SL FRONT SQUATS
    3 × 8–12 · rest :90
  8. ZERCHER SQUATS
    3 × 8–12 · rest :90
  9. Skills
  10. DECEL WORK block
    3 × 3
  11. Mobility & P/rehab
  12. CHOICE↗

Fupper strength

  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
    3 × 3–5 · rest 3:00
    DEPTH
  7. Vertical Pull
  8. WIDE GRIP PULLUPS
    AMSAN × >25
  9. (Shoulder Stability)
  10. CHOICE STABILITY MOVEMENT↗ block
    2 sets
  11. Core Anti-Extension
  12. BOSU PIKES + TUCKS
    2 × AMRAP

Sazone 2

  1. Zone 2
  2. 30MINS CHOICE↗
    run, skate, hike, etc

Suzone 2

  1. Zone 2
  2. CHOICE↗
    run, skate, hike, etc