Inspired by elite athletes.
Designed for everyone.

The goal of these programs is to provide a thorough blueprint of every workout including exercise selection, sets, reps, tempo, and rest period so there’s absolutely no guess work. I also include instructional videos for nearly all of the exercises so you can keep your form on point and give the backstory to the key underlying philosophies of the protocol.

Just to be clear: I didn’t invest most of these protocols. They have been battle-tested by some of the most elite strength coaches on the planet and are used by collegiate and professional athletes. What makes The Bandana Training Club unique is that I’ve adapted them for our use, made them user-friendly, and at times modified them to fit what I consider to be a reasonable training schedule. For example, none of the protocols include outrageous training volume, ridiculously long workouts, or highly specialized equipment that is rarely available in a typical commercial gym.

I’m constantly growing and improving this catalogue so if you have any suggestions, please feel free to reach out.

By the by, if you prefer training at home and only have access to a set of dumbells, check out Homebody by Bandana. And if you have unique training needs outside the scope of these programs, then Custom Program Design is for you.

Around if you need me.

Stay strong,
Rob

Strength Programs


Sample Training Day

Hip Dominant + Vertical Push/Pull

Warm up

Exercise Video
1)
Shoulder CARs
 
Sets: 2
Reps: 3
Tempo: Slow
Rest:
2)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Slow
Rest:
3)
Clam Shells
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Single Leg Hip Thrust
 
Sets: 3
Reps: 6-8/s
Tempo: 30X1
Rest: 60s
A2)
Pulldown – Wide Pronated
 
Sets: 3
Reps: 6-8
Tempo: 30X1
Rest: 60s

B Block

Exercise Video
B1)
RFE Split Squat – Eccentric
 
Sets: 3
Reps: 8-10/s
Tempo: 30X0
Rest: 60s
B2)
Half Kneeling Curl to Press
 
Sets: 3
Reps: 8-10
Tempo: 30X0
Rest: 60s

C Block

Exercise Video
C1)
Windshield Wipers
 
Sets: 3
Reps: 8/s
Tempo: Medium
Rest: 30s
C2)
Band Pullaparts – High to Low
 
Sets: 3
Reps: 20
Tempo: 10X0
Rest: 30s


What the people are saying…

“I was 100% skeptical about this online program especially since I knew it all (or at least I thought I did.) I figured that I had been lifting on/off for 25+ years so what could some trainer do for me?

I could not have been more wrong.”

– Scott H.

“This was the kick in the ass I needed to get to where I want to be.”

– Paul

“Love coming to the gym with a purpose.”

– Jasmin

“My glutes be feeling some type of way after week 3 of single leg RDL’s and hip thrusters.”

– Lynzee Saperstein

“I can now say that RFE split squats could be one of the rudest workouts created, but B stance squats might be a close second. And I mean this all in the best way possible!”

Ryan Koleda   

“I feel strong and capable and ready to tackle any other challenges that the next few months will bring.”

Rob L.