PAP Power Development + Functional Strength: 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
PAP + POWER EMOM

A1

Band Pull-Apart

3 x 15

A2

Stationary Lateral Skater Steps With Bands

3 x 15

B1

Back Squat

4 x 2

B2

Box Jump

4 x 2

C1

Deadlift

4 x 2

C2

Hang Power Clean

4 x 2

D1

Double KB Power Clean

4 x 2

D2

Double KB Front Squat

4 x 2

D3

Double KB Push Press

4 x 2

D4

Double KB Bent over Row

4 x 2

D5

Double KB Push UP

4 x 2

Wednesday
(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

Banded Power Drive

3 x 2

C1

Bench Press with Band

5 x 2

C2

Bench Press

5 x 3

C3

Med Ball Power Drop

4 x 2

D

Hip Thrust with Single leg Eccentrics

4 x 6

E

Barbell Roll Outs

4 x 10

Friday
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

PAP Power Development + Functional Strength