Sports Specific Coaching
This is a Builder based workout program designed to encapsulate a Strong Base then progress to building Size for the New Strength followed by an Explosive Component before a Deload and Testing Week.
Weeks 1-3 = Strength
Weeks 4-6 = Hypertrophy
Weeks 7-9 = Explosive
Week 10 = Deload (Recovery Light Weight)
Week 11 = 1RM Testing (CNS Day, Bench Test, Squat Test)
There are challenges for you to complete each session, keeping you keen and pushing for progression.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
DeFranco's 5 min Upper Body Warm-up
1 x 5:00
B
Bench Press
12, 10, 8, 7, 5
C
Bench Press
D
Push-Up
4 x 20
E1
Seated Row
12, 12, 10, 8
E2
Prone W, T, Y, I
4 x 20
F1
DB Lateral Raise
4 x 12
F2
Barbell Bicep Curl
4 x 12
G
Static Stretch
1 x 5:00
Prep
A
Limber 11
1. Foam Roll Hip/Glute: 10-15 passes 2. Foam Roll Adductors: 10-15 passes 3. SMR Glutes (lax ball): 30sec. – 2min. 4. Bent-knee Iron Cross x 5-10 each side 5. Roll-overs into V-sits x 10 6. Rocking Frog Stretch x 10 7. Fire Hydrant Circles x 10 fwd/10 bwd 8. Mountain Climbers x 10 each leg 9. Cossack Squats x 5-10 each side 10. Seated Piriformis Stretch x 20-30sec. each side 11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side
B
Squat to Box (Reduced Movement Depth)
12, 10, 8, 7, 5
C
Squat to Box (Reduced Movement Depth)
D
Alternating Bodyweight Lunge
3 x 10
E
Barbell RDL
4 x 12
F
RKC Plank
2 x 8
G
Static Stretch
1 x 5:00
A
DeFranco's Upper Body Warm-Up
1 x 10:00
B
Incline DB Bench Press
12, 10, 6, 6, 6
C
Incline DB Bench Press
1 x 50
D1
Pull-Up
3 x 12
D2
Bent Over Rear Delt Fly
3 x 15
E
DB Shrug
3 x 12
F1
Barbell Bicep Curl
1 x 100
F2
Banded Tricep Pushdown
1 x 100
G
Static Stretch
1 x 5:00
Prep
A
SMR/Mobility/CNS Stimulation Lower-Body Warm-up
General Movement / Dynamic Mobility / CNS Stimulation 1. Dynamic SMR on Lower Body x 1 min each leg 2. Double Band Traction Bear Squats x 10-20 reps 3. Goblet Squats x 10 reps 4. Goblet Squats with Prying x 10 reps 5. Rear Foot Elevated Hip Flexor Stretch x 1 minute each leg (Couch Stretch) 6. Strider Stretch on Bench x 1 minute each leg (Front foot elevated) 7. Hip External Rotator Stretch on Bench x 1 minute each leg 8. RKC Planks – Max Tension x 3 x 10 sec holds 9. Face Pulls x 2 sets x 10-15 reps 10. Flow: Squat->Inch Worm->Push--up x 3-5 Runs 11. Glute Bridges x 10 reps 12. Single-Leg Glute Bridges x 10 reps each leg 13. Box Jumps (bi-lateral) x 5 max effort/focused jumps This warm up is a bit different but contains all 4 focuses of a warm up procedure.
B
Bulgarian Split Squat
10, 8, 5, 5, 5 @ 0, 0, _ , _ , _ kg
C
Isometric Lunge Hold
1 x 1
D
Barbell Hip Thrust
3 x 10
E
Cossack Squat
2 x 10
F
Anti-Rotation Alphabet w/Band
2 x 26
G
DB Farmer's Walk
@ 3:00
H
Static Stretch
1 x 5:00
