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Workouts

Strength & Conditioning – Liam “Taku” Bauer: Week 1, Day 2

Day two of a four week workout cycle from strength and conditioning expert, Liam "Taku" Bauer.

Liam "Taku" Bauer

Written by Liam "Taku" Bauer Last updated on Nov 22, 2021

Today is a strength workout from our featured coach, Liam “Taku” Bauer. We will be featuring four weeks of workouts from Taku. To learn more about him and his workouts, read our feature interview.

1. Snatch Width Deadlift & Shrug
2. Back Squat
3. One-Legged Back Ext (on Glute Ham Devloper)
4. Alternating Dumbbell Bench Press
5. Ring Row
6. One Arm Dumbbell Shoulder Press
7. Chin-Up/ Rings Chin-Up (Dead Hang)
8. Torture Twists
9. Side Bridge with Rotation and Arm Tap

Movement 1: Perform 3-4 sets of 5 reps each, rest 90-120 seconds between sets
Movements 2-7: Perform 1-3 sets of 10 reps each, rest 60 seconds between sets
Movements 8-9: Hold for 60-90 seconds each

For each strength exercise, choose a weight that you feel will allow you to barely complete the recommended number of repetitions.

Note number of sets and weights used for each exercise in comments below.

Liam "Taku" Bauer

About Liam "Taku" Bauer

Liam “Taku” Bauer is the co-founder of HybridFitness. “Truth, Not Trend” is the slogan for Hybrid Fitness and Taku takes a thoughtful and scientific approach to the way he trains his clientele.

Like many good coaches, Taku was first an athlete himself. He was active from an early age in both skateboarding and soccer. He continued playing soccer after college until an injury sidelined his budding professional career.

Taku has strong feelings about the amount of time spent in a gym. There is no need to spend long hours in the gym performing ineffective workouts and exercises. Said Taku, “I believe one should perform the least amount of work to produce an optimum response relative to the individual’s needs, goals, abilities, limitations, and preferences, and while safe training practices are applied accordingly.”

This particular cycle of programming was designed by Taku for athletes involved in "open field" sports, such as soccer, rugby, and lacrosse. That being said, if this plan is followed diligently it is sure to offer excellent results for any takers.

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