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Persist Training Sample: PUMP CONDITION
Persist Training Sample: PUMP CONDITION

Check out a sample of our PUMP CONDITION track in Persist

Laura Campbell avatar
Written by Laura Campbell
Updated over a week ago

The PUMP CONDITION training track is a 75-90 minute program; 5 days per week. PUMP CONDITION includes "short on time" notes to reduce each training session to 60-75 minutes.

Sample Training Split & Primary Lifts

  • Monday: Lower Body / Legs – Back Squats & Stiff Legged Deadlifts

  • Tuesday: Upper Body Push – Incline BB Bench Press & Unilateral Overhead Presses

  • Wednesday: Upper Body Pull w/ Hinging – Rack Pull + Pull Up SUPERSETS

  • Thursday: Active Rest Day with Mobility

  • Friday: Full Body Push (Shoulder and Quad Focused) – Back Supported Barbell Press & Quad Dominant Contrast Method Movement Pairs

  • Saturday: Full Body Pull with Chest (Hamstrings, Chest, Back, and Biceps) – Good Morning Contrast Movement Pairs or Hip Thrust

  • Sunday: Rest Day & Work In Lesson

Sample PUMP CONDITION Training Day

Coach Note: 5 min on 1 min off x 2 vs 10 min AMRAP

What is the purpose of taking 1 minute rest between 5 minute intervals? Why not just go for 10 minutes straight? In theory, a 1 minute interval rest should provide you enough recovery time to increase the output of the subsequent 5 minute interval that follows. A slight increase in your power output means more work, more reps, all of high quality.

Does this actually pan out? It may or may not. However, simply seeing a rest period ahead always encourages me to push a little faster. Let it do the same for you.

Short on Time:
- Perform 2-3 minutes of Cardio at a high effort to get your breathing up, blood pumping, and a good sweat.
- Then jump right into 2 Sets of PreFatigue
- Complete the Strength Intensity Section in its entirety
- Skip the Strength Balance Section

- Complete the Functional Pump Conditioning finisher

Warmup:

2-3 Sets
1. Cardio 60 seconds - Bike/Row/Run/Ski/Sled Option

2. Shoulder Extension Bridge x 5
3. Scap Pushup to Downdog x 5

Pre-Fatigue - Shoulders & Lower Leg:

2-3 Sets
1) Barbell Upright Row or Cable Upright Row @ 20X0 x 10-15 reps; rest 30 seconds
2) Bodyweight Tibialis Raise or Tib Bar Raise @ 31X1 x 10-15 reps; rest 60 seconds and start the next set

Strength Intensity - Press & Squat:

Back Support Barbell Strict Press or Back Support Smith Machine Strict Press @30X1; rest 90-120 seconds between sets
Set 1: 4 reps RPE 9
Set 2: -5-10% weight of Set 1 for AMRAP

Set 3: -5-10% weight of Set 2 for AMRAP
Set 4: -5-10% weight of Set 3 for AMRAP
*Perform all AMRAP sets at the same tempo as set 1

Part 2
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3 Working Sets
1. Right Leg Heel Elevated Suitcase Rear Foot Elevated Split Squat @ 30X0 x 6-8 reps; rest 30 seconds
2. Left Leg Heel Elevated Suitcase Rear Foot Elevated Split Squat @ 30X0 x 6-8 reps; rest 90-120 seconds between sets
*RPE 8-9/10 for all sets

Strength Balance - Unilateral Shoulders:

Every 60-75 seconds x 6 (3 sets per arm)
1st ) Right Single Arm Tall Kneeling Landmine Press @ 20X1 x 6-8 reps
2nd) Left Single Arm Tall Kneeling Landmine Press @ 20X1 x 6-8 reps
*Make your last two sets per arm TOUGH. No Specific RPE today; just challenge yourself.

Conditioning - Quads, Core, & Shoulders:

5 minute AMRAP

15 Goblet Squat 53/35lb or 35/26lb
15 Tuck Ups
15 Russian KBS 53/35lb or 35/26lb

rest 1 minute and repeat for a total of 2 sets (10 minutes of total work)

Cooldown:

1-2 sets
1. Kneeling Triceps Stretch x 30 seconds /side

2. Half Kneeling Hip Flexor x 30 seconds /side
3. Elevated Pigeon Stretch x 30 seconds /side
4. Standing Cross Body Shoulder Stretch x 30 seconds /side

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