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Persist Training Sample: PILLARS
Persist Training Sample: PILLARS

Check out a sample of our PILLARS track in Persist

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

The PILLARS training track is a 60 minute program 4 days per week plus optional recovery days.

Sample Training Split & Primary Lifts

  • Monday – Lower Body Quad Focused – Back Squats or Cyclist Back Squat

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

  • Wednesday – Active Rest Day with Mobility

  • Thursday – Lower Body Hamstring Focused – Hip Thrust or Good Morning Contrast Movement Pairs

  • Friday – Upper Body Push & Pull – Strict Pull Ups w/ Single Arm Chest Press

  • Saturday – Active Rest Day with Mobility

  • Sunday – Rest Day & Work In Lesson

Sample PILLARS Training Day

Coach Note:

At this point, you should have a good understanding of proper weight progression for the back squat and single leg progression, as well as a good pacing strategy for the conditioning. Apply what you have learned for the past 5 weeks to maximize your last week of this training block.

Warmup:

Cardio Machine of Choice x 2-3 minutes + 2 Sets
Russian Baby Maker x 5

Alternating Squat Thoracic Rotation x 5/side

Hip ER/IR Combo x 5/side
Tempo Pulse Squat in Bottom Position x 30 seconds

Catch to Receiving Position x 10 reps

Strength Intensity - Squat:

Cyclist Back Squat or Hack Squat @30X1; rest 90-120 seconds between sets
3 x 6 @30X1; rest 3 minutes
Set 1: 6 reps @ RPE 7

Set 2: 6 reps @ RPE 8
Set 3: 6 reps @ RPE 9
Set 4: -10% from Set 3 and perform for an AMRAP Set @ 20X0 Tempo

*Perform a series of 1-3 Warm Up Sets in order to find your working weight for Set 1. This should be slightly higher than Week 4 since the reps have dropped.

Strength Balance - Single Leg Hinge:

Every 60 seconds x 8 (4 Sets per leg)

1) Right Leg Hand Support Single Leg Romanian Deadlift @ 20X0 x 8-10

2) Left Leg Hand Support Single Leg Romanian Deadlift @ 20X0 x 8-10

*This week you have an added set to complete on each leg. Attempt to use the same weights, or slightly heavier, that you used in week 4. Remain focused on great form and good stretch in the back of the leg.

Conditioning - Fatigued Lunge and Abdominals:

For Time @ Sustainable Pace 16-14-12-14-16
GHD Sit Ups or Sit Ups
Suitcase Long Step Walking @ 20X0 50/35lbs (every step = 1 rep)

*Run 200m Between Each Round (6x)

*Time cap 15 minutes

Cooldown:

1-2 sets
1. Supine Hamstring Stretch x 30 seconds/side

2. Butterfly Stretch x 1 minute
3. Dynamic Couch Stretch x 1 minute/side

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