This 4 week phase is designed for the athlete who wants to build muscle and increase power output on multiple levels. I recommend you doing this program during your off-season. This is just PHASE 1 of a 3 part explosive athlete program.
I want you to jump higher, run faster, lift heavier, but most importantly move better. I have implemented some mobility and balance work to help you support the often missed muscle groups during hypertrophy.
This phase can be repeated and turned into an 8 week block . Sports I think its best for: Football, Basketball, Hockey, and Lacrosse.
Remember to leave your ego at the door, trust the process, and enjoy the ride. Good luck and God Bless!
A
Dynamic Stretch
1 x 10:00
B1
Trap Bar Jump
4 x 5
B2
Push Up Shoulder Taps
C1
Back Squat
4 x 8
C2
Kneeling Hip Flexor/Quad Stretch
4 x 6
C3
1-Arm DB Row
4 x 8
D1
Band Pull-Apart
3 x 10
D2
Physio Ball Core Variations
3 x 5
D3
Single Leg Balance & Reach
3 x 5
D4
Suitcase Carry
3 x 20
E
Assault Bike
3 x 6
A
Dynamic Stretch
1 x 10:00
B1
Push Press
4 x 6
B2
Push Up to T Twist
4 x 10
C1
Alt. Arm DB Bench Press
4 x 8
C2
Prone T's
4 x 8
C3
Single Leg RDL
4 x 8
D1
Stability Ball Hamstring Curl
3 x 8
D2
Paloff Press
3 x 8
D3
TRX Rollouts
3 x 8
D4
Low Box SL Squat
3 x 8
E
In Sport Conditioning Work
1 x 15:00
A
Dynamic Stretch
1 x 10:00
B
Hang Power Clean
4 x 5
C1
Eccentric Pull Up
4 x 6
C2
Foam Roller Lat Stretch
4 x 5 @ 0:30
C3
DB Reverse Lunge
4 x 8
D1
TRX Row
3 x 8
D2
Straight Leg Over Head Sit Up
3 x 8
D3
Lateral Lunge in Place
3 x 8
D4
Side Plank Rotation
3 x 10
E
Woodway Curve Sprinting
A
Dynamic Stretch
1 x 10:00
B1
Single Arm Russian KB Swing
4 x 6
B2
Single Leg Glute Bridge
4 x 8
C1
Trap Bar Deadlift
4 x 6
C2
Banded Alternate Single Leg Lowering
4 x 6
C3
1/2 Kneeling Landmine Press
4 x 8
D1
Tempo Push Up
3 x 8
D2
KB Pull Through
3 x 10
D3
Copenhagen Iso Hold
3 x 5 @ 15
D4
DB Farmer's Carry
@ 20
E
Sport-specific skill work
1 x 15:00
NFL Fullback with 10 years of S&C Experience. Focusing on Mobility, Stability, & Strength Coaching.