Training Programs

At the heart center of The Bandana Training Club is a collection of the most thorough and thoughtful training programs on the internet. Divvied up into 6 week training blocks, the goal here has been to outline all of your acute training variables for every workout including exercise selection, sets, reps, tempo, and rest period so there’s absolutely no guess work involved. I also include an instructional video for nearly all of exercises in each program and give a bit of the backstory to the key underlying philosophies of the protocol.

Just to be clear: I didn’t “invent” a lot of these training protocols. They are protocols and philosophies that have been battle-tested by some of the most elite strength coaches on the planet and are used by collegiate and professional athletes. But what I have done is adapt them for our use, made them user-friendly, and at times modified them to fit a more utilitarian training schedule. For example, if a protocol uses highly specialized equipment that is rarely available in a typical commercial gym, I’ve made a substitute. If a workout takes 90+ minutes, I’ve paired it down closer to 60 minutes.

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

If you only have access to a set of dumbells or prefer training at-home, check out Homebody by Bandana. And if you’re looking for a Custom Program or 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

Sample Training Calendar


Sample Training Days

Full Body Strength A

Warm up

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Knee Hugs
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:
4)
Floor Slides
 
Sets: 2
Reps: 8
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Single Leg Hip Thrust
 
Sets: 3
Reps: 6/s
Tempo: Pause at Top
Rest: 60s
A2)
Half Kneeling Curl to Press
 
Sets: 3
Reps: 6-8
Tempo: Slow
Rest: 60s
A3)
Batwing Rows
 
Sets: 3
Reps: 6-8
Tempo: Slow
Rest: 60s

B Block

Exercise Video
B1)
Pendulum Lunges
 
Sets: 3
Reps: 6/s
Tempo: Slow
Rest: 60s
B2)
Standing Zottman Curl
 
Sets: 3
Reps: 6-8
Tempo: Slow
Rest: 60s
B3)
Pushups (Hands Elevated, on the Floor, or Feet Elevated)
 
Sets: 3
Reps: 6-8
Tempo: 4 sec down
Rest: 60s

C Block

Exercise Video
C1)
Lying Straight Leg Raise
 
Sets: 3
Reps: 20
Tempo: Medium
Rest: 30s
C2)
Windshield Wipers
 
Sets: 3
Reps: 8/s
Tempo: Medium
Rest: 30s

Full Body Strength B

Warm up

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Knee Hugs
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:
4)
Floor Slides
 
Sets: 2
Reps: 8
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
RFE Split Squats
 
Sets: 3
Reps: 6/s
Tempo: Slow
Rest: 60s
A2)
Lateral Raise – Full
 
Sets: 3
Reps: 6-8
Tempo: Slow
Rest: 60s
A3)
Bent Over Rows
 
Sets: 3
Reps: 6-8
Tempo: Pause at top
Rest: 60s

B Block

Exercise Video
B1)
Single Leg RDL’s
 
Sets: 3
Reps: 6/s
Tempo: Slow
Rest: 60s
B2)
Skull Crushers
 
Sets: 3
Reps: 6-8
Tempo: Slow
Rest: 60s
B3)
Pushups (Hands Elevated, on the Floor, or Feet Elevated)
 
Sets: 3
Reps: 6-8
Tempo: Slow
Rest: 60s

C Block

Exercise Video
C1)
Weighted Situp
 
Sets: 3
Reps: 20
Tempo: Medium
Rest: 30s
C2)
Sideplank Thread the Needle
 
Sets: 3
Reps: 12/s
Tempo: Medium
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.