Abdelrahman Ahmed

Multi-sport
Coach
Abdelrahman Ahmed

Features
5 sessions per week
Must use App app to view and log training
Program Training

$70
Get Off-season Triphasic Training
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Eccentric Training
The first phase of our Program is all about eccentric exercises, where you control the weights as your muscles stretch out. These exercises help to increase muscle size and strength, while also strengthening your tendons. Strong tendons are important because they store the majority of our energy and reduce the risk of injury.
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Isometric training
2nd Phase Isometrics. Basically you hold those weights for 3-6 seconds mid-movement! I know, I know, it's going to be painful. But hey, when it comes to rehab, isometrics are like the superheroes of exercises. They help toughen up your joints to handle all kinds of crazy forces and even recruit more muscle fibers for extra power. Aka MORE GAINZ.
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Concentric Training
Now we get explosive with the 3rd and final phase. Concentrics will focus on having the intention of lifting fast although the weights will be max. Here we'll use the adaptation we made the last 2 phases to rate of force development, which increases performance. Think about high jumpers or weightlifters, in order for them to lift heavy or jump high they produce tons of force really fast.
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Included Exercises
The program will include all types of exercise that help with performance enhancement such as: Plyometrics Olympic Lifts Compound Lifts Accessory Lifts Isolation movements
Features
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Programming 5 days per week
Daily strength, Power and coordination training that’s accessible and challenging for athletes of Intermediate to advanced levels.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Power Snatch

3 x 3 @ 70 %

A2

Power Clean

3 x 3 @ 70 %

B1

Front Squat

4 x 4 @ 70, 73, 73, 73 %

B2

Bench Press

4 x 4 @ 70, 73, 73, 73 %

C

Hollow Hanging Deadbug

3 x 8

Monday
Week 1 Day 2

A1

Weighted Box Jump

3 x 3

A2

Plyo Push-Up

3 x 3

A3

Weighted Seated Vertical Jump

3 x 3

B

Push Jerk

3 x 3 @ 70 %

C

Deadlift

4 x 4 @ 70, 73, 73, 73 %

D1

Nordic curls

3 x 5

D2

Physioball Circles

3 x 10

Tuesday
Week 1 Day 3

A1

Snatch

3 x 3 @ 73 %

A2

Clean & Jerk

3 x 3 @ 73 %

B1

Back Squat

4 x 4 @ 70, 73, 73, 73 %

B2

Weighted Chin Ups

4 x 4 @ 70, 73, 73, 73 %

C1

1-Arm DB Row

3 x 5

C2

Hanging Knee Raise

3 x 10

D1

Cable Lateral Raises

3 x 10

D2

Plate Front Raise

3 x 10

D3

Bent Over Rear Delt Fly

3 x 10

Wednesday
Week 1 Day 4

A1

Trap bar Jumps

3 x 3 @ 50 %

A2

Weighted Seated Box Jump

3 x 3

B

Snatch Balance

3 x 3 @ 65, 70, 70 %

C

Push Press

4 x 4 @ 70, 73, 73, 73 %

D

Reverse Nordics

3 x 5

Thursday
Week 1 Day 5

A1

Hang Snatch

3 x 3 @ 50 %

A2

Hang Clean

3 x 3 @ 50 %

B1

Single Leg Squat

4 x 4 @ 70, 73, 73, 73 %

B2

Snatch grip RDL

4 x 4 @ 70, 73, 73, 73 %

C

Turkish Get Up

3 x 6

D1

Alternating Front/Lateral Raise

3 x 10

D2

Single Arm Cable Rear Delt Fly

3 x 10

Coach
More from Abdelrahman Ahmed
coach-avatar Abdelrahman Ahmed

Athletic Strength & Performance Coach. Training Smart & Hard. Competitive Swimmer. Studying P.T Masters in Istanbul.

FAQs
Who can use this Program?
Any Intermediate/Advanced Athlete from a Sport requiring Power, Speed & Strength.
How long is it?
5 day/week for 12 weeks.
When Should I start this program?
Ideally at the start of the Off-Season of your respective sport.

More from Abdelrahman Ahmed

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Off-season Triphasic Training
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