Functional Strength + Power Development: Training by Dan Bradley in TrainHeroic

Pinnacle Performance & Delta Fit

Coach
Dan Bradley

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Monday
French Contrast Sets

A1

Band Pull-Apart

3 x 15

A2

Stationary Lateral Skater Steps With Bands

3 x 15

B1

Back Squat

4 x 3 @ 80 %

B2

tuck jumps

4 x 3

B3

DB Squat Jump

4 x 3

B4

Accelerated CMJ

4 x 3

C1

Floor Press

4 x 3

C2

Med Ball Power Drop

4 x 3

D1

Barbell Roll Outs

4 x 10

D2

Lateral Bear Crawls

4 x 10

Tuesday
Full body day 1 No Squating

A1

Band Hip Flexor Stretch

1 x 5:20

A2

Band Face Pull

1 x 15

A3

Forearm Wall Slide w/ Retraction

1 x 12

A4

Band Walks

1 x 10

B1

Overhead Barbell Step up

4 x 12

B2

Landmine Bar Twist

4 x 10

C1

Landmine Squat Press

4 x 12

C2

V Grip Landmine Row

4 x 12

C3

Suitcase Carry

4 x 20

Thursday
Posterior Chain 1

A1

Band Hip Flexor Stretch

2 x 1:00

A2

Kneeling Shoulder Mobility

2 x 1:00

B1

Single Leg Wall Assisted RDL

3 x 10

B2

Assisted Chin Ups

3 x 10

C1

Razor Curl

3 x 10

C2

Powell raise

3 x 10

D1

Symmetrical Stance DB Row

3 x 10

D2

Slider Hamstring Curls

3 x 10

E

Pallof Press Iso Hold

3 x 0:30

Friday
(PAP) Max Strength Development: 2/3 Lower Pull, Upper Push

A

Spiderman Stretch + Rotation + Hamstring

4 x 10

B1

Deadlift with Band

5 x 2

B2

Deadlift

5 x 3

B3

Box Jump

3 x 2

C1

Bench Press with Band

5 x 2

C2

Bench Press

5 x 3

D1

Hip Thrust with Single leg Eccentrics

4 x 6

D2

Band Push Press

4 x 6

E

Barbell Roll Outs

4 x 10

Functional Strength + Power Development