Zach Colls

Coach
Zach Colls

Features
7 sessions per week
Must use App app to view and log training
Program Training

Equipment
Recommended
Required: BarbellDumbbellsPlatesSquat RackTrap barMed ballsBenchBoxesConditioning modalities - doesn't need to be all but just having access to some of these will help (rower // assault bike // ski ergometer // treadmill // sled // versa climber // etc.)Recommended:KettlebellsSpeed rope or jump ropeBattle ropesInertia waveSlant boardBandsChainsLandmineSpecialty bars
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Sample Week
Week 1 of 14-week program
Sunday
Week 1 Day 1

A1

Sled Pull

4 x 50

A2

Sled Push

4 x 50

A3

Banded Pogos

4 x 10

B1

Back Squat

3 x 10

B2

Single-Leg Landmine RDL

3 x 10

C1

Single Leg Leg Press

3 x 10

C2

Single Leg Loaded Bridges

3 x 10

D1

Leg Extensions

3 x 10

D2

Nordic Hamstring Curls

3 x 6

E

Single-Leg Loaded Calf Raises

3 x 12

F1

Seated Calf Raise

2 x 20

F2

Tibialis Anterior Raises (Single-Leg)

2 x 20

G

Assault Bike

10 x 0:20

Prep

H

Lower Prep Work (Knee Pain)

Warm-up: - 90/90 Hip Mobility: 1x12 each - Hip Flexor/Hamstring Slides: 1x12 - Adductor slides: 1x12 - Standing Fire hydrants: 1x12 - Copenhagen plank: 2x30 sec - Knee extensions isometrics: x30 seconds at 90 and at 170 degees - Wall sit or Spanish squat isometrics: x30 seconds - Bridges w/ band or single leg bridges: 1x20 - Strap reverse lunges: 1x12 - Strap RDLs: 1x12 - Strap Lateral Lunges: 1x12 - Sled push: 1x60 sec - Sled pull (backwards walk): 1x60 sec - Assault bike: 1-4 minutes

Monday

A1

Farmer's Carry

4 x 100

A2

Ball Slams

4 x 12

B1

Dumbbell Bench Press

4 x 6

B2

Banded Speed Bench Press

4 x 12

B3

Body Saws

4 x 12

C1

Single Arm Dumbbell Row

3 x 8

C2

Arnold Z-Press

3 x 10

D1

Dumbbell Pullover (90/90)

3 x 12

D2

Chin Ups

3 x 12

D3

Face Pulls

3 x 20

E

Ski Erg

1 x 1000

Prep

F

Upper Body Warm-Up

Prehab/Prep: Shoulder External Rotation: 2x10 Shoulder Internal Rotation: 2x10 Shoulder External Rotation at 90: 2x10 Shoulder Internal Rotation at 90: 2x0 Incline Bench - Y, T, I, W's: 2x10 each Shoulder Taps: 2x20 Push-ups: 2x10 Inverted Rows: 2x10 Med ball chest slams: 2x10 Half kneeling rotational ball slams: 2x10 Ski Erg: 1 min

Tuesday
Week 1 Day 3

A1

Lateral Sled Pull

4 x 50

A2

Lateral Sled Pull

4 x 50

A3

Box Jumps

4 x 5

B1

Rear Foot Elevated Split Squat

3 x 10

B2

Kettlebell Swings

3 x 10

C1

Short Lever Copenhagen Plank + Hip Flexion / Contralateral Adductor Resistance

3 x 0:20

C2

Cossack Landmine Squat

3 x 8

C3

Foot Elevated Hamstring Bridges

3 x 10

D1

Single Leg Leg Press

3 x 10

D2

Prone Hamstring Curls (banded)

3 x 10

E

Calf Raises on Leg Press

3 x 12

F1

Seated Calf Raise

2 x 20

F2

Tibialis Anterior Raises (Single-Leg)

2 x 20

G1

Assault Bike

4 x 1:00

G2

Half-Kneeling Rotational Ball Slams

4 x 12

Prep

H

Lower Prep Work (Knee Pain)

Warm-up: - 90/90 Hip Mobility: 1x12 each - Hip Flexor/Hamstring Slides: 1x12 - Adductor slides: 1x12 - Standing Fire hydrants: 1x12 - Copenhagen plank: 2x30 sec - Knee extensions isometrics: x30 seconds at 90 and at 170 degees - Wall sit or Spanish squat isometrics: x30 seconds - Bridges w/ band or single leg bridges: 1x20 - Strap reverse lunges: 1x12 - Strap RDLs: 1x12 - Strap Lateral Lunges: 1x12 - Sled push: 1x60 sec - Sled pull (backwards walk): 1x60 sec - Assault bike: 1-4 minutes

Wednesday

A1

Suitcase Carry

4 x 100

A2

Battle Ropes

4 x 0:20

B1

Incline Bench Press with Accommodating Resistance

4 x 6

B2

Dragon Flags

4 x 6

C1

T-Bar Row

3 x 8

C2

Dumbbell Lateral Raises

3 x 12

D1

Lat Pulldowns

3 x 20

D2

Face Pulls

3 x 20

E

Rower

8 x 0:20

Prep

F

Upper Body Warm-Up

Prehab/Prep: Shoulder External Rotation: 2x10 Shoulder Internal Rotation: 2x10 Shoulder External Rotation at 90: 2x10 Shoulder Internal Rotation at 90: 2x0 Incline Bench - Y, T, I, W's: 2x10 each Shoulder Taps: 2x20 Push-ups: 2x10 Inverted Rows: 2x10 Med ball chest slams: 2x10 Half kneeling rotational ball slams: 2x10 Ski Erg: 1 min

Thursday
Week 1 Day 5

A1

Sled Pull

4 x 50

A2

Sled Push

4 x 50

A3

Jump Rope

4 x 30

B1

Trap Bar Deadlift

4 x 6

B2

Broad Jumps

4 x 3

C1

Loaded Reverse Step-Downs

3 x 10

C2

Banded Bridges

3 x 20

D1

Leg Extensions

3 x 10

D2

Physioball Hamstring Curls

3 x 10

E

Single-Leg Loaded Calf Raises

3 x 12

F1

Seated Calf Raise

2 x 20

F2

Tibialis Anterior Raises (Single-Leg)

2 x 20

G

Assault Bike

1:00, 0:45, 0:30, 0:20, 0:10, 0:10, 0:20, 0:30, 0:45, 1:00

Prep

H

Lower Prep Work (Knee Pain)

Warm-up: - 90/90 Hip Mobility: 1x12 each - Hip Flexor/Hamstring Slides: 1x12 - Adductor slides: 1x12 - Standing Fire hydrants: 1x12 - Copenhagen plank: 2x30 sec - Knee extensions isometrics: x30 seconds at 90 and at 170 degees - Wall sit or Spanish squat isometrics: x30 seconds - Bridges w/ band or single leg bridges: 1x20 - Strap reverse lunges: 1x12 - Strap RDLs: 1x12 - Strap Lateral Lunges: 1x12 - Sled push: 1x60 sec - Sled pull (backwards walk): 1x60 sec - Assault bike: 1-4 minutes

Friday
Week 1 Day 6

Conditioning

A

Upper Mobility Guidelines

Thoracic CARs - 2x10 Half Kneeling Resisted Book Openers - 2x10 Band Assisted Thread the Needle (Rotation + Flexion) - 2x10 Band Assisted Thoracic Rotation + Extension - 2x10 Thoracic Sit-Ups (with foam roller) - 2x10 Half-Kneeling Thoracic Windmills - 2x10 Shoulder CARs - 2x10 Prone Y's - 2x10 Prone T's - 2x10 Prone W's - 2x10 Prone I's - 2x10 Prone Snow Angels - 2x10 Prone Scorpions - 2x10 Shoulder Dislocates - 2x10

Conditioning

B

Lower Mobility Guidelines

Hip CARs - 2x10 90/90 Hip Internal Rotation Liftoff - 2x10 90/90 Hip External Rotation Liftoff - 2x10 90/90 Hind Leg Lift + Wrap Around - 2 x10 90/90 Front Leg Lift + Kick Out -2x10 90/90 Hip Switch + Reach - 2x10 90/90 Shin Box Raise + Reach - 2x10 Hip Flexor + Hamstring Dynamic Slides - 2x10 Adductor Dynamic Slides - 2x10 Banded Anterior Hip Mobilization with Movement - 2x10 Banded Lateral Hip Mobilization with Movement - 2x10 Banded Inferior Hip Mobilization with Movement - 2x10 Banded Postereolateral Hip Mobilization with Movement - 2x10 Hip Abduction Liftoffs - 2x10 Hip Flexion Liftoffs - 2x10 Hip Extension Liftoffs - 2x10 Half-Kneeling Hamstring + Hip IR/ER Liftovers - 2x10 3 Way Couch Stretch Hip Opener - 2x10 World's Greatest Stretch - 2x10 Hamstring Sweeps (Supine w/ strap) - 2x10 Banded Ankle Mobilization with Movement - 2x10

Prep

C

Upper Stretching.

2 x 30 Sec Each: Banded Cervical Stretch Banded Lat Stretch (Multi-angle) Chest/Bicep Stretch (high) Chest/Bicep Stretch (mid) Chest/Bicep Stretch (low) Upward Dog Stretch Childs Pose Stretch Shoulder Cross-Body Stretch Tricep Stretch Wrist Extensor Stretch Wrist Flexor Stretch

Prep

D

Lower Stretching.

Standing Quadriceps Stretch 2x30 seconds Standing Hamstring Stretch 2x30 seconds Kneeling Adductor Stretch 2x30 seconds Abductor/Pigeon Stretch Elevated on Bench 2x30 seconds IT Band Stretch: 2x30 seconds Standing Calf Stretch 2x30 seconds Bent Knee Soleus Stretch 2x30 seconds

Saturday
Week 1 Day 7

Conditioning

A

Upper Mobility Guidelines

Thoracic CARs - 2x10 Half Kneeling Resisted Book Openers - 2x10 Band Assisted Thread the Needle (Rotation + Flexion) - 2x10 Band Assisted Thoracic Rotation + Extension - 2x10 Thoracic Sit-Ups (with foam roller) - 2x10 Half-Kneeling Thoracic Windmills - 2x10 Shoulder CARs - 2x10 Prone Y's - 2x10 Prone T's - 2x10 Prone W's - 2x10 Prone I's - 2x10 Prone Snow Angels - 2x10 Prone Scorpions - 2x10 Shoulder Dislocates - 2x10

Conditioning

B

Lower Mobility Guidelines

Hip CARs - 2x10 90/90 Hip Internal Rotation Liftoff - 2x10 90/90 Hip External Rotation Liftoff - 2x10 90/90 Hind Leg Lift + Wrap Around - 2 x10 90/90 Front Leg Lift + Kick Out -2x10 90/90 Hip Switch + Reach - 2x10 90/90 Shin Box Raise + Reach - 2x10 Hip Flexor + Hamstring Dynamic Slides - 2x10 Adductor Dynamic Slides - 2x10 Banded Anterior Hip Mobilization with Movement - 2x10 Banded Lateral Hip Mobilization with Movement - 2x10 Banded Inferior Hip Mobilization with Movement - 2x10 Banded Postereolateral Hip Mobilization with Movement - 2x10 Hip Abduction Liftoffs - 2x10 Hip Flexion Liftoffs - 2x10 Hip Extension Liftoffs - 2x10 Half-Kneeling Hamstring + Hip IR/ER Liftovers - 2x10 3 Way Couch Stretch Hip Opener - 2x10 World's Greatest Stretch - 2x10 Hamstring Sweeps (Supine w/ strap) - 2x10 Banded Ankle Mobilization with Movement - 2x10

Prep

C

Upper Stretching.

2 x 30 Sec Each: Banded Cervical Stretch Banded Lat Stretch (Multi-angle) Chest/Bicep Stretch (high) Chest/Bicep Stretch (mid) Chest/Bicep Stretch (low) Upward Dog Stretch Childs Pose Stretch Shoulder Cross-Body Stretch Tricep Stretch Wrist Extensor Stretch Wrist Flexor Stretch

Prep

D

Lower Stretching.

Standing Quadriceps Stretch 2x30 seconds Standing Hamstring Stretch 2x30 seconds Kneeling Adductor Stretch 2x30 seconds Abductor/Pigeon Stretch Elevated on Bench 2x30 seconds IT Band Stretch: 2x30 seconds Standing Calf Stretch 2x30 seconds Bent Knee Soleus Stretch 2x30 seconds

AH Knee Program