• 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


163 views0 comments

swarthmore, pa.

629 S. Chester Road 
Swarthmore, PA 19081

Get Directions

morton, PA.

32 S. Morton Avenue Suite 100, Morton PA. 19070

Get Directions

FOLLOW US

  • Facebook - White Circle
  • Instagram - White Circle

© Thomas DeVietro Strength & Conditioning  2016  |  ©  The Ready Room  2018  |  All Rights Reserved