Bitnerperformance

Coach
Zach Bitner

Based around proper phases to truly improve performance with max amount of carry over, with proper time allowance between max efforts for adaptations to occur. This program runs for 6 weeks focusing on eccentric, isometric, and concentric portions of movements then finishing with total max effort to test improvements while setting new records. The goal is to bring up overall strength in each of these areas which will improve overall max strength resulting in overall performance improvement and injury reduction. If you are truly serious about your performance this is for you, lets get sooommmee. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1 max effort eccentric

A

Back Squat

5 x 5

B

Horizontal press

4 x 6

C

Vertical pull

5 x 5

D

Front Plank on Elbows

3 x 0:45

Monday
Week 1 Day 2 eccentric volume

A

Barbell Deadlift

4 x 8

B

Vertical press

4 x 10

C

Horizontal pull

4 x 10

D

Paloff Press

3 x 10

Thursday
Week 1 Day 5 eccentric volume squat

A

Back Squat

4 x 8

B

Horizontal press

4 x 10

C

Vertical pull

4 x 10

D

Front Plank on Elbows

3 x 0:45

Friday
Week 1 Day 6 eccentric max effort deads

A

Barbell Deadlift

5 x 5

B

Vertical press

4 x 6

C

Horizontal pull

5 x 5

D

Paloff Press

3 x 10

Coach
coach-avatar Zach Bitner

Triphasic 6 week Program for Athletic Dominance