This is a four day a week program focusing on strength, speed, power and injury resistance. This program follows the West Side Barbell model but is adapted specifically for athletes. The lay out is as follows Monday: Max Effort Lower, Tuesday: Max Effort Upper, Thursday: Dynamic Effort Lower, and Friday: Dynamic Effort Upper. The sessions are adapted to train athletes to maximize their athletic potential, decrease risk of injury, and move/feel better. This program is perfect for anyone, of any sport or stage of life who is dedicated and willing to push the boundaries of their own physical capabilities.
A
Russian Lunge
2 x 0:30
B
2 Point Acceleration Sprint
4 x 20
C1
Back Squats
5 x 5
C2
Approach Box Jump
5 x 3
C3
Ankle CAR
4 x 0:30
D1
ECC DB RFESS
3 x 8 @ 0:05
D2
Partner Banded Nordic Curls
3 x 8
D3
Star Plank Lift
3 x 10
E1
Seated Calf Raises
2 x 12
E2
Reverse Crunches
2 x 10
A1
Scapular Pullup ISO
2 x MAX
A2
Rebound Shoulder Abduction
2 x 0:30
B1
BB Bench Press
5 x 5
B2
Band Assisted Plyo Pushup
5 x 5
B3
DB SA BOR
4 x 8
C
Full ROM Dips
1 x MAX
D1
Kneeling 2:1 LM Press
3 x 8
D2
ECC Pull-Ups
3 x 5
D3
Prone Y Raise
3 x 12
E1
Seated DB Curl
3 x 10
E2
2 DB OH Tricep Extension
3 x 12
E3
Extended Plank
3 x 0:45
A
Multidirectional Pogo: Frontal
2 x 0:20
B1
Consecutive Broad Jump
4 x 1
B2
90/90 Hip Transition
3 x 10
C1
Box Squats
5 x 3
C2
Depth Box Jump
5 x 2
C3
Band Assisted Jump
5 x 5
D1
SL Goblet Box Squat
3 x 8
D2
BB RDL
3 x 8
D3
Copenhagen Hip Lift
3 x 10
E1
Lateral Goblet Squat
2 x 8
E2
SL Calf Raise
2 x 12
A1
Shoulder ER/ABD ISO
3 x 0:10
A2
Rebound Bent Over Shoulder Abduction
3 x 0:30
B1
BB ISO Bench Press
5 x 3 @ 0:05
B2
MB Supine Throw
5 x 5
B3
Feet Elevated Supine Row
4 x 10
C
2:1 ECC Cable Row
1 x 8
D1
Full ROM Pushups
3 x 15
D2
DB SA OH Carry
3 x 1:00
D3
DB Bench Pullover
3 x 10
E1
Seated DB Hammer Curl
3 x 12
E2
Cable Tricep Pushdown
3 x 15
E3
DB ER
3 x 10
Former All-American Linebacker who started his own strength and conditioning business where he as worked with youth and college athletes of varying levels and sports. He is currently getting his Doctorate of Physical Therapy at the University of Dayton and plans to open his own practice when he graduates.
Designed to help you level up as an athlete and human being.
Get The Power ProjectHigh School Basketball
Verified Athlete"Caleb has helped me compete at a varsity level. I have gained 25 lbs since I started with him. I have also became a lot stronger. Before him I could barley dunk, but now I can dunk with ease. He helped me come a long way in just one year."