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If you want a workout that combines strength, conditioning, mobility<\/a>, agility, and bodyweight training<\/strong>, a Nicky Holender-inspired workout is a great place to start. Holender is an elite-level coach with experience in strength and conditioning<\/a><\/strong>, football performance, and general fitness. His training philosophy emphasizes functional movement and developing the ability to control your own body.<\/p>\n Holender has also developed bodyweight-focused programs through his STRONGER series, incorporating HIIT<\/a><\/strong>, plyometrics, strength training, cardio, mobility, and recovery.<\/p>\n Rather than simply lifting weights from one machine to another, this style of training challenges your body to move through multiple planes of motion while building strength and conditioning.<\/p>\n Our team at Generation Iron<\/a><\/strong> is going to break down his workout routine.<\/p>\n There isn\u2019t one single Nicky Holender workout<\/strong> that represents everything he does. His training approach is highly individualized and can include strength and conditioning, football-specific training, bodyweight exercises, HIIT, plyometrics, mobility, and recovery<\/a><\/strong> work.<\/p>\n His STRONGER program, for example, uses approximately 30\u201340-minute workouts and includes different training focuses such as HIIT, strength, plyometrics, cardio<\/a><\/strong>, and recovery.<\/p>\n That makes his approach particularly useful for people who want to become stronger, faster, more mobile, and better conditioned<\/strong> rather than focusing exclusively on muscle size.<\/p>\n The following workout is inspired by the training principles associated with Holender\u2019s programs. It is not presented as an official Nicky Holender workout.<\/p>\n Start with 5\u20137 minutes of dynamic movement:<\/p>\n The goal is to increase your body temperature and prepare your joints<\/a><\/strong> and muscles for the workout.<\/p>\n Complete 3 rounds<\/strong>.<\/p>\n Stand with your feet around shoulder-width apart. Push your hips back and bend your knees while keeping your chest controlled. Drive through your feet to return to the starting position.<\/p>\n Keep your body in a straight line as you lower your chest toward the floor. Push through your hands to return to the starting position.<\/p>\n Modify the movement by performing push-ups from your knees<\/a><\/strong> if necessary.<\/p>\n Step backward with one leg and lower your body under control. Push through the front foot to return to standing before switching sides.<\/p>\n Keep your core tight and your body aligned from your shoulders through your hips and legs.<\/p>\n Rest for approximately 60 seconds after each round.<\/p>\n Complete 3 rounds<\/strong>.<\/p>\n Start in a push-up position and alternate driving your knees toward your chest. Maintain control while gradually increasing your pace.<\/p>\n Perform controlled jumping jacks while maintaining a steady rhythm.<\/p>\n Lower your hands to the floor, move your feet back, return to a standing position, and finish with a jump.<\/p>\n Use a step-back variation if you\u2019re new to the movement.<\/p>\n Run in place while driving your knees upward. Keep your core engaged and maintain a quick but controlled pace.<\/p>\n Rest for 60\u201390 seconds before repeating the circuit.<\/p>\n Plyometric training is another component associated with Holender\u2019s STRONGER programming.<\/p>\n Complete 2\u20133 rounds<\/strong>.<\/p>\n Lower into a controlled squat before explosively jumping upward. Land softly and immediately prepare for the next repetition.<\/p>\n Jump laterally from one leg to the other while maintaining control of your landing.<\/p>\n Move from side to side while using your legs and core to control each landing.<\/p>\n Perform a push-up with enough force to move your hands off the ground. If this is too difficult, perform standard push-ups at a faster controlled tempo.<\/p>\n Complete the following for 2 rounds<\/strong>:<\/p>\n Holender has previously incorporated exercises such as jackknifes, plank extensions, and other bodyweight core movements into his workout content.<\/p>\n Don\u2019t finish every workout by immediately walking away.<\/p>\n Spend 5\u201310 minutes cooling down with controlled mobility work.<\/p>\n Try:<\/p>\n Mobility and recovery are important components of athletic training, and Holender\u2019s STRONGER programming has included dedicated recovery and flexibility sessions.<\/p>\n For most people, 2\u20134 sessions per week<\/strong> can provide a good starting point, depending on fitness level and what other training you\u2019re doing.<\/p>\n You don\u2019t need to perform high-intensity training every day. A balanced program can include strength days, conditioning sessions, mobility work, and recovery days.<\/p>\n For example:<\/p>\n Monday:<\/strong> Full-body strength and conditioning The exact schedule should be adjusted based on your experience, recovery, and goals.<\/p>\n One of the major ideas behind Holender\u2019s approach is developing the ability to control your own body.<\/p>\n His training philosophy has emphasized stable positions, bodyweight control, movement quality, and working through different planes of motion.<\/p>\n That can make this style of workout useful beyond simply improving your appearance.<\/p>\n A well-rounded fitness program can help develop:<\/p>\n These qualities are particularly valuable for athletes, but they can also benefit anyone looking to improve general fitness.<\/p>\n The Nicky Holender workout approach<\/strong> is about more than simply completing as many exercises as possible. His training background combines strength and conditioning, athletic movement, bodyweight control, HIIT, plyometrics, mobility, and recovery.<\/p>\n A Nicky Holender-inspired workout can give you a challenging full-body session without requiring a gym full of equipment. Start with the basic movements, focus on proper technique, and gradually increase intensity as your conditioning improves.<\/p>\n Most importantly, consistency matters. The goal isn\u2019t to destroy yourself during one workout. It\u2019s to build the strength, conditioning, mobility, and movement skills that allow you to keep training and improving.<\/p>\n Generation Iron may receive commissions on purchases made through our links. See our disclosure page<\/a> for more information.<\/strong><\/p>\n Let us know what you think in the comments below.\u00a0Also, be sure to follow Generation Iron on\u00a0Facebook, Twitter<\/a><\/strong>, and\u00a0Instagram<\/strong>.\u00a0<\/a><\/p>\n Header image courtesy of Instagram: https:\/\/www.instagram.com\/p\/CBbh4SoF4dj\/?hl=en<\/a><\/p>\n<\/div>\nWhat Is the Nicky Holender Workout?<\/h2>\n
Nicky Holender-Inspired Full-Body Workout<\/h2>\n
Warm-Up<\/h3>\n
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Circuit 1: Strength<\/h2>\n
Bodyweight Squats \u2013 15 Reps<\/h3>\n
Push-Ups \u2013 10\u201315 Reps<\/h3>\n
Reverse Lunges \u2013 10 Per Leg<\/h3>\n
Plank \u2013 30\u201345 Seconds<\/h3>\n
Circuit 2: Conditioning<\/h2>\n
Mountain Climbers \u2013 30 Seconds<\/h3>\n
Jumping Jacks \u2013 30 Seconds<\/h3>\n
Burpees \u2013 30 Seconds<\/h3>\n
High Knees \u2013 30 Seconds<\/h3>\n
Circuit 3: Plyometrics and Athletic Movement<\/h2>\n
Squat Jumps \u2013 8 Reps<\/h3>\n
Lateral Bounds \u2013 8 Per Side<\/h3>\n
Skater Hops \u2013 10 Per Side<\/h3>\n
Explosive Push-Ups \u2013 5\u20138 Reps<\/h3>\n
Core Finisher<\/h2>\n
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Mobility and Recovery<\/h2>\n
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How Often Should You Do a Nicky Holender-Inspired Workout?<\/h2>\n
Tuesday:<\/strong> Mobility or light cardio
Wednesday:<\/strong> Full-body strength and plyometrics
Thursday:<\/strong> Recovery
Friday:<\/strong> Full-body conditioning
Saturday:<\/strong> Sport, walking, or recreational activity
Sunday:<\/strong> Rest<\/p>\nWhy Functional Training Matters<\/h2>\n
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The Bottom Line<\/h2>\n
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