Training with Purpose
Become Fit, Strong & Powerful.

By Peter Bolsius December 23, 2018

Facebook
Twitter
YouTube
Pinterest
LinkedIn

 

Training with Purpose
Become Fit, Strong & Powerful.

Posted in by Peter Bolsius on December 23, 2018.

Facebook
Twitter
YouTube
Pinterest
LinkedIn

Peter Bolsius is the founder and lead strength & conditioning coach at Alpha Male Project. Ask him a question about this article, or anything else. He’s here to help.

Ask A Question

Ask a question about this content, or anything else.

 Training with Purpose:

Alpha Male Project, we train with purpose. There are no mirrors, phones are banned from the floor and there is not too much mucking around.

We go into the gym to hit Personal Records and to get results. That’s what training should be like.

Book in your training time. Go in with purpose and determination. Then go home. Peter Bolsius  

Training with Purpose sample Program:

Do this 3 times a week with 1 to 2 days rest between.

Monday:

1) Tyre Flips 3 sets x 5 reps   Heavy & Powerful

2a) Deadlift 5 x 5   (2 x warm-up sets 3 x work sets)

2b) Pull-ups 5 x 5  Replace with iso-holds or recline rows if you can’t do pull-ups yet, add weight if 5s are easy.

3a) Barbell Hang Clean 3 x 8 .  

3b) Barbell Curls 3 x 12 -15

3c) Push-ups on med ball 3 x 12-15

4) Heavy farmer’s Walks 3 x 30-40 metres.

Wednesday:

1) Med Ball Throws or Plyo Push-ups 3 sets x 3-5 reps   Strong & Powerful

2a) Bench press 5 x 5   (2 x warm-up sets 3 x work sets)

2b) Bent Rows 5 x 5  (2 x warm-up sets 3 x work sets)

3a) Dumbbell Incline Press 3 x 15-20

3b) Dumbbell Rows 3 x 15-20

3c) Walking Lunges 3 x 10/10

4) Rope slams x 20 EMOM (Each Minute On the Minute) for 5-10 minutes.

Friday:

1)Long Jump, Box Jump, Shin Hops 3 sets x 3-5 reps  (see video above)

2a) Back Squat 5 x 5   (2 x warm-up sets 3 x work sets) .

Deadlift Strength Training Malabar
Deadlift Strength Training Malabar Ken, crushing the Deadlift

2b) RDLs 5 x 5  (2 x warm-up sets 3 x work sets)

3a) T-Bar Rows 3 x 8-12

3b) Dumbbell Curl & Press 3 x 10-15

3c) Hanging Leg Raise 3 x 8-12

4) Sleds drags fwd/bwd for 5-10 minutes. (wrap a chain around an old tyre & wheel and drag.)

This is pretty basic, if you do not have some of the equipment change it up, but try and keep the movement similar.

  • If your knees can’t handle lunges and squats, substitute with heavy prowler or sled work.
  • 2a) 2b) are to be done in superset fashion i.e. 1st a( then b) then rest
  • 3a) 3b) 3c) are to done in tri-set fashion. i.e. 31 after the other no rest between. rest 1 minute after 3c)
  • Replace tyre flips with DB Snatches if you do not have a big tyre
  • Eat clean, (paleo/primal is always a good option) rest hard. get 7 hours sleep, love your family and just be a general good guy.

Put Training with Purpose into practice

So you have a plan, you can follow. Dump the phone and the distractions and get in and lift.

If you want some help, reach out.

We have the next round of Alpha Male Project coming up soon. If you want to be part of a team of hard charging men, just like you then CLICK HERE download my FREE e-book and get on the list.

Become Fit Nd Powerful In Malabar Sydney Nsw Australia Older Male

Get Started

Take control of your life again. Put in the effort, follow our directions, and see massive changes! Guaranteed!

Here's What Our Many Clients Think

I am absolutely stoked about the training, I honestly could not be happier.  I love the programme and really look forward to each and every...

Chris Frawley - Mar 2018

Love this place, Peter is a fantastic fitness coach and does his best to get the best out of you.

NIck Papas - Dec 2018

Only two weeks into a 12 week program and already starting to feel the results. Training has been great and I have learnt heaps on...

Darren Oshea - May 2016

Signing up for the Alpha male project is the best thing I’ve done for myself! 3 weeks in and already feeling and looking GREAT! Loving...

Dimitris Michalainas - Sep 2017

Highly recommend Alpha Male Project! Pete & his team tailor training programmes around the individual & pride themselves correct technique. This along with a great atmosphere and a laugh while training hard makes it the gym to be at.

Brett Hill - Dec 2016

Every session for the last 6 months has been different. I never thought I’d be able to do a pull up and now I can...

Tony - Jun 2018

Movement, strength and a great laugh along the way! You’ll get it all with Peter and the Alpha Project team. I did the Alpha Male...

Robbie Moore - Oct 2016

Peter is enthusiastic, he’s a motivator, and he happens to know his stuff!

Claude Castro - Dec 2017

Best Gym I’ve found, old school methodologies, no fancy machines, just results, focusing on techniques and a great group with inspiring instructors.

Steven Degiorgio - Jan 2018

A great experience to cut weight and tone! Pete and the staff know how to target your goals and work you hard. I recently finished...

Aaron Petersen - Apr 2017

589, Bunnerong Road, Matraville, 2036

0438 686 564

0450 088 291

enquiries@alphamaleproject.com.au

Trading Hours

Email or call to book an appointment.