Sport performance demands strength, speed, and explosiveness. However, those things don't just appear because you want them to. Sport Performance Offseason Athlete (Phase 3) acts as a culmination to the 3-month sport performance sequence. Phase 3 demands strength, power, and explosiveness; while also developing energy systems and conditioning your body.
A
Pillar Prep Series 2
1 x 10
B
Movement Prep Series 1
1 x 10
C1
Trap Bar Jumps
3 x 5
C2
Medicine Ball Overhead Rotational Slam
3 x 5
D1
Box Squat
4 x 8
D2
Pull-Up
4 x 8
E1
Lunges (Walking)
3 x 8
E2
Bench Press
3 x 8
F1
Band Rotations
3 x 10
F2
Decline Sit-ups
3 x 10
G
Run
1 x 1
A
Pillar Prep Series 1
1 x 10
B
Movement Prep Series 2
1 x 10
C1
Lateral Bound to Hop
3 x 5
C2
Medicine Ball Slam
3 x 5
D1
Incline DB Bench Press
4 x 8
D2
Deadlift
3 x 8
E1
Single Leg Squat
3 x 8
E2
Landmine 2-Handed Row
3 x 8
F1
Copenhagen Plank
3 x 20
F2
Banded Pull Aparts
3 x 8
G
40 Yard Sprint
4 x 40
A
Run
A
Pillar Prep Series 2
1 x 10
B
Glute Series 2
1 x 10
C
Neural Activation
1 x 10
D
Clean Progression
3 x 3
E
Hang Clean
3 x 3
F1
Romanian Deadlift (RDL)
3 x 8
F2
Chin-Up
3 x 8
G1
Barbell Upright Row
3 x 8
G2
Front Squat
3 x 8
H1
DB Farmer's Walk
3 x 40
H2
Side Plank
3 x 30
I
Jump Rope
4 x 30
Coach Corsini is a USA Hockey Certified Coach, holds advanced degrees/certifications in Biology, Sports Counseling, Leadership, Strength and Conditioning, and is Safe Sport trained. He has taught human anatomy/physiology and biological science for over 20 years and currently trains athletes from various sports and backgrounds as his personal clients.
Is your season right around the corner? Will you leave anything to chance? Get bigger, faster, stronger, and more confident today by dominating Sport Performance Offseason Athlete Phase 3!
Get Sport Performance Offseason Athlete (Phase 3) - Advanced