ISC - Triphasic Training: Eccentrics: Training by ISC Gym in TrainHeroic

Ipswich Strength & Conditoning

Strength & Conditioning
Coach
ISC Gym

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

sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Triphasic Training: Eccentric Block (4 Weeks): Week 1 Day 1

A

Welcome Message - Triphasic Training

1 x 1

B

Training Tip - Triphasic Training 1

1 x 1

Prep

C

ISC Squat Mobility 1

Couch Stretch x 1 minute 90/90 Hip Rolls x 8 (Each Side) 90/90 Hip Rolls to Lunge (Each Side) Single Leg Wipers x 12 (Each Side) Glute Bridge x 15 Spiderman with Hip Lift x 10 (Each Side) Scap Wall Slides x 10 Band Pull Apart x 10 Hamstring Walk Out x 10

D

Back Squat (ISC)

6 x 6 @ 65 %

E

Barbell RDL (ISC)

4 x 6 @ 70 %

F1

Single Arm DB Bent Over Row (ISC)

3 x 8

F2

Goblet Cossack Squat (ISC)

3 x 6

G1

Pallof Hold (ISC)

3 x 0:35

G2

Alternate V-Ups (ISC)

3 x 10

Tuesday
Triphasic Training: Eccentric Block (4 Weeks): Week 1 Day 2

A

Training Tip - Triphasic Training 2

1 x 1

Prep

B

ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Band Pull Apart x 15 Scap Wall Slide x 10 Hamstring Walkouts x 10

C

Bench Press (ISC)

5 x 5 @ 65 %

D

Barbell Bent Over Row (ISC)

4 x 6

E1

Eccentric Pull Up

3 x 3

E2

Eccentric Press Up (ISC)

3 x 5

F

Turkish Get Up (ISC)

3 x 5

Thursday
Triphasic Training: Eccentric Block (4 Weeks): Week 1 Day 3

A

Training Tip - Triphasic Training 3

1 x 1

Prep

B

ISC Mobility Circuit 4

Thread the Needle x 12 (Each Side) Bear to Downward Dog x 10 Tall Scorpion x 8 (Each Side) Lying Single leg Wiper x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Deep Squat Hold x 1 minute Sway Lateral Lunge x 10 (Each Side) Toe Touch x 8 (Each Side) Reverse Lunge to Knee Drive x 8 (Each Side) Hamstring Walkouts x 10

C

Hex Bar Deadlift (ISC)

6 x 6 @ 65 %

D

Barbell Split Squat (ISC)

4 x 6

E1

Single Leg RDL (ISC)

3 x 8

E2

DB or KB Chest Fly (ISC)

3 x 6

E3

Cuban Press (ISC)

3 x 10

F1

Sit Up (ISC)

3 x 12

F2

Weighted Side Plank (ISC)

3 x 30

ISC - Triphasic Training: Eccentrics