Csp_Coach
Coach
Igor Filipe
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Monday
Max Strength
A1
Rack Pull
3 x 5 @ 85 %
A2
Jump Squat
3 x 3
B1
Bench Press
3 x 5 @ 85 %
B2
Med Ball Chest Pass
3 x 3
C1
Box Squat
3 x 5 @ 85 %
C2
Box Jump
3 x 3
D
Weighted Chin Ups
3 x 5
Tuesday
Hypertrophy
A
Leg Extension
3 x 8
B
Seated leg curl
3 x 8
C
Incline DB Bench Press
3 x 8
D
seated single arm cable pull down
3 x 8
E
Inclined DB Bicep curl
3 x 8
F
Skull Crushers
3 x 8
Thursday
RFD
A1
American KB Swing
3 x 5 @ MAX
A2
Squat Jump
@ MAX
B1
MB Front scoop Throw
3 x 5
B2
MB Scoop Toss
3 x 5 @ MAX
C1
Broad Jump to MB Chest Pass
3 x 5 @ MAX
C2
half kneeling MB THROW
3 x 5 @ MAX
D
100 m Sprint
1 x 8.10
Friday
Mobility/Acc
A
4-Way/ Manual Neck
3 x 10
B
90/90 Strech band/cable pull
3 x 10
C
Paloff Press
3 x 10
D
Paloff Press Walk Out
3 x 5
More from Csp_Coach
programs
