Strength & Conditioning by Coach C
Coach
Joseph Carillo
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1
A
Resisted Sprint
5 x 20
B
Max Effort Broad Jump
3 x 3
C
Medicine Ball Slam
3 x 5
D1
Trap Bar Deadlift
3 x 6
D2
Incline DB Bench Press
3 x 10
E1
DB Romanian Deadlift (RDL)
3 x 10
E2
Chin-Up
3 x 6
E3
Side Plank
3 x 0:30
Tuesday
Week 1 Day 3
A
Lateral Step and Sprint
4 x 15
B
Squat Jump
3 x 4
C
Counter Movement Medball Shotput
3 x 4
D1
Bench Press
3 x 6
D2
DB Split Squat
3 x 10
E1
TRX Row
3 x 10
E2
Stability Ball Hamstring Curl
3 x 10
E3
Hanging Knee Raise
3 x 10
Thursday
Week 1 Day 5
A
Pro-Agility Drill
3 x 2
B
Lateral Bound
3 x 6
C
Med Ball side slam
3 x 4
D1
Box Squat
3 x 6
D2
1-Arm DB Row
3 x 10
E1
DB Floor Press
3 x 10
E2
Goblet Lateral Lunge
3 x 10
E3
DB Plank Pull Through
3 x 10
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