Cor.Fit
Football , Basketball, Track & Field, Softball, Volleyball, Wrestling, Baseball , SoccerPhase 1 — Isometrics
Mesocycle Summary:
Phase 1 establishes the foundation for the modified Triphasic training system by emphasizing isometric strength and positional control. The primary goal is to build structural integrity while teaching athletes to achieve and maintain optimal positions under tension.
Through controlled isometric training, athletes will develop the ability to stabilize joints, reinforce proper movement positions, and improve coordination between the nervous system and musculature. This phase also emphasizes motor learning, ensuring that the appropriate muscles are recruited and that force is produced through the desired movement sequence.
The adaptations developed during this phase provide the foundation for the subsequent phases of the program, allowing athletes to progressively express greater levels of force, velocity, and power while maintaining efficient movement mechanics.
Primary Outcomes:
- Build structural integrity and positional strength
- Improve joint stability and control
- Reinforce proper movement mechanics
- Develop appropriate motor recruitment and sequencing
- Establish a foundation for future strength and power development
- Improve the athlete's ability to produce and control force in specific positions
1 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
3 x 10 @ 60 %
A2
Banded Clam Shell
3 x 8
B
DB Reverse Lunge
3 x 8
C
Iso Nordic Hamstring Curls
3 x 5
D
Dead Bug
3 x 0:30
A
Iso Extreme Split Squat
1 x 1:30 @ 0 lb
B
Oscillatory Split Squat
4 x 0:10 @ 0 lb
C
Single Leg Box Jump
2 x 4
D
Single Leg Broad Jump
2 x 4
E
Alternating Lunge Jump
2 x 0:10 @ 0 lb
A1
Bench Press
3 x 10 @ 60, _ , _ %
A2
Wall Slides
3 x 8
B
Pull-Up
3 x 8
C
DB Z Press
3 x 8
D1
EZ Bar Curl
3 x 10
D2
Band Tricep Push Down
3 x 10
E
Superman
3 x 0:30
A
Half Kneeling Arm Pump
B
Half Kneeling Broad Jump
2 x 4
C
Half Kneeling Starts
10 x 10
A
Single Leg Lateral Broad Jump
2 x 4
B
SL Broad to 90 Outside & Inside
2 x 4
C
Lateral Shuffle
2 x 10
A
Floating Heel Single Leg Squat
2 x 0:45
B
Linear Pogo Jumps
C
Single Leg Linear Pogos
2 x 10
D
Linear Alternating Pogos
2 x 10
E
Rhythm Skip
A
Treadmill Work
1 x 10:00
B1
Tree Pose
For Completion
B2
WORLD'S GREATEST STRETCH
For Completion
B3
Warrior 1
For Completion
B4
Warrior 2
For Completion
B5
Downward Dog Lunge Rotation
For Completion
B6
T-Spine Reach
For Completion
B7
Thoracic Extension on Foam Roller
For Completion
B8
Couch Stretch (Hip Flexors)
For Completion
C1
T Spine Foam Roll
For Completion
C2
Foam Roll IT Bands
For Completion
C3
Foam Roll IT Bands
For Completion
C4
Quad Foam Roll
For Completion
A1
Trap Bar Deadlift
3 x 10 @ 60, _ , _ %
A2
Step-Ups
3 x 5
B
Goblet Lateral Lunge
3 x 8
C
Prone Machine Hamstring Curl
3 x 8
D
Barbell Hip Thrust
3 x 8
E
Pallof Press Hold
1 x 0:30
A
Iso Extreme Squat
1 x 1:30 @ 0 lb
B
Oscillatory Low Squat Jump
4 x 0:10 @ 0 lb
C
Broad Jump
8 x 1
D
Box Jump
8 x 1
E
Squat Jump
2 x 0:10 @ 0 lb
A1
Banded Bench Press
3 x 10 @ 50 %
A2
Plyo Push-Up
3 x 4
B
Bent Over Row
3 x 8
C1
DB Front Raise
3 x 8
C2
DB Lateral Raise
3 x 8
D1
Chin-Up
3 x 8
D2
Bench Dips
3 x 15
E
Suitcase Carry
3 x 20
A
High Knee Run
2 x 10
B
Butt Kick Run
2 x 10
C
A March
2 x 10
D
A Switch (Singles)
2 x 10
E
Straight Leg Shuffle
2 x 10
F
Straight Leg Bound
2 x 20
G
Power Skips | Height
2 x 20
H
Power Skips | Distance
2 x 20
I
40 Yard Dash
4 x 40
A
Decel Series
4 x 20
B
Y Cut
2 x 1
C
Jump Cut Drill
2 x 1
D
Quarter Arc Run
2 x 1
A
Floating Heel Single Leg Squat
2 x 0:45
B
Linear Pogo Jumps
C
Single Leg Linear Pogos
2 x 10
D
Linear Alternating Pogos
2 x 10
E
Rhythm Skip
A
Treadmill Work
1 x 10:00
B1
Tree Pose
For Completion
B2
WORLD'S GREATEST STRETCH
For Completion
B3
Warrior 1
For Completion
B4
Warrior 2
For Completion
B5
Downward Dog Lunge Rotation
For Completion
B6
T-Spine Reach
For Completion
B7
Thoracic Extension on Foam Roller
For Completion
B8
Couch Stretch (Hip Flexors)
For Completion
C1
T Spine Foam Roll
For Completion
C2
Foam Roll IT Bands
For Completion
C3
Foam Roll IT Bands
For Completion
C4
Quad Foam Roll
For Completion
