Cor.Fit
Football , Basketball, Volleyball, Softball, Track & Field, Wrestling, Soccer, BaseballPhase 2 — Eccentric Emphasis
Mesocycle Summary:
Phase 2 builds upon the structural integrity and positional control established during Phase 1 by introducing a greater emphasis on eccentric strength and force absorption. Athletes will utilize controlled eccentric modalities to progressively expose the musculotendinous system to higher levels of mechanical tension.
The primary objective of this phase is to improve the athlete's ability to absorb, decelerate, and control force. Eccentric loading provides a stimulus for remodeling and strengthening the musculotendinous structures, while reinforcing the positions and movement patterns established during the isometric phase.
As athletes develop greater eccentric capacity, they will be better prepared to tolerate and redirect higher levels of force. This phase serves as the bridge between foundational structural development and the more dynamic concentric and explosive demands of later phases.
Primary Outcomes:
- Build upon the structural integrity developed in Phase 1
- Increase eccentric strength and mechanical tension tolerance
- Improve the ability to absorb and decelerate force
- Develop greater musculotendinous capacity
- Reinforce proper positions under increased loading
- Improve control during the lengthening phase of movement
- Prepare the athlete to transition from force absorption toward force production and expression in subsequent phases
1 sessions per week
Must use App app to view and log training
Program Training
A
Weighted Stationary Pogos
B
Weighted Split Jump
C
Single Leg Double Broad Jump
2 x 4
D
Decel Sprinter Step Up
E
Russian Lunge
4 x 4
A1
Eccentric Back Squat
5 x 4
A2
Kettlebell Swing
5 x 8
B
DB Box Step Up
3 x 10
C
Max Eccentric Nordic Hamstring Curls
6 x 2
D
Barbell Roll Outs
3 x 8
A
Single Leg Lateral Double Broad Jump
B
Lateral Shuffle to Sprint
C
Short Shuttle
A
Half Kneeling Arm Pump
B
Staggered Stance Broad Jumps
2 x 4
C
Falling Starts
4 x 10
D
Jump Back Starts
4 x 10
E
2 Point Starts
4 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
A1
Eccentric Bench Press
5 x 4
A2
Prone Blackburns
5 x 8
B
Pull-Up
3 x 10
C
Half Kneeling DB Press
3 x 10
D1
Alternating DB Hammer Curl
3 x 10
D2
DB Floor Press
3 x 10
E
Hyperextension
3 x 12
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
A
Weighted Linear Pogos
2 x 10
B
Weighted Squat Jump
2 x 10
C
Double Broad Jump
8 x 1
D
Depth Jump
10 x 1
E
Low Squat Jump to Vertical
8 x 1
A1
Trap Bar Deadlift
5 x 4
A2
Decel Step Down
5 x 5
B
Bulgarian Split Squat
3 x 10
C
Landmine Lateral Lunge
3 x 10
D
Single Leg Hip Thrust
3 x 10
E
Russian Twist
3 x 12
A
Accelerate to Back Pedal
3 x 20
B
Jump Cut Drill with Reaction
C
Y Cut Drill with Reaction
D
Half Arc Run
A
Single Leg High Knee
2 x 10
B
Dribbles Series
6 x 10
C
A Skip
2 x 20
D
B Skip
2 x 20
E
Straight Leg Shuffle
2 x 10
F
Straight Leg Bound
2 x 20
G
Power Skips | Distance
2 x 20
H
Power Skips | Height
2 x 20
I
60 Yard Sprint
4 x 60
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
A1
Banded Bench Press
4 x 4 @ 60 %
A2
Overspeed Plyometric Pushup
4 x 4
B
Bent Over Row
3 x 8
C1
Cuban Press
3 x 10
C2
DB Lateral Raise
3 x 10
D1
Chin-Up
3 x 8
D2
Skull Crushers
3 x 8
E
Waiter's Walk
3 x 20
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
