Training programs inspired by elite athletes but designed for everyone.
Training Programs
The goal of this catalogue has been 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 and give the backstory to the key underlying philosophies of the protocol.
Just to be clear: these 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. 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
Sample Training Day
Hip Dominant + Vertical Push/Pull
Warm up
| Exercise | Sets | Reps | Tempo | Rest | Video | |
|---|---|---|---|---|---|---|
| 1) |
Shoulder CARs
|
Sets
2
|
Reps
3
|
Tempo
Slow
|
Rest
–
|
|
|
Sets: 2
Reps: 3
Tempo: Slow
Rest: –
|
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| 2) |
T-Spine Rotations
|
Sets
2
|
Reps
3/s
|
Tempo
Slow
|
Rest
–
|
|
|
Sets: 2
Reps: 3/s
Tempo: Slow
Rest: –
|
||||||
| 3) |
Clam Shells
|
Sets
2
|
Reps
6/s
|
Tempo
Medium
|
Rest
–
|
|
|
Sets: 2
Reps: 6/s
Tempo: Medium
Rest: –
|
||||||
A Block
| Exercise | Sets | Reps | Tempo | Rest | Video | |
|---|---|---|---|---|---|---|
| A1) |
Single Leg Hip Thrust
|
Sets
3
|
Reps
6-8/s
|
Tempo
30X1
|
Rest
60s
|
|
|
Sets: 3
Reps: 6-8/s
Tempo: 30X1
Rest: 60s
|
||||||
| A2) |
Pulldown – Wide Pronated
|
Sets
3
|
Reps
6-8
|
Tempo
30X1
|
Rest
60s
|
|
|
Sets: 3
Reps: 6-8
Tempo: 30X1
Rest: 60s
|
||||||
B Block
| Exercise | Sets | Reps | Tempo | Rest | Video | |
|---|---|---|---|---|---|---|
| B1) |
RFE Split Squat – Eccentric
|
Sets
3
|
Reps
8-10/s
|
Tempo
30X0
|
Rest
60s
|
|
|
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
|
|
|
Sets: 3
Reps: 8-10
Tempo: 30X0
Rest: 60s
|
||||||
C Block
| Exercise | Sets | Reps | Tempo | Rest | Video | |
|---|---|---|---|---|---|---|
| C1) |
Windshield Wipers
|
Sets
3
|
Reps
8/s
|
Tempo
Medium
|
Rest
30s
|
|
|
Sets: 3
Reps: 8/s
Tempo: Medium
Rest: 30s
|
||||||
| C2) |
Band Pullaparts – High to Low
|
Sets
3
|
Reps
20
|
Tempo
10X0
|
Rest
30s
|
|
|
Sets: 3
Reps: 20
Tempo: 10X0
Rest: 30s
|
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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.