Icelandic Strength

Strength & Conditioning
Coach
Jens Andri Fylkisson

Athletes have goals of enhancing strength, power, speed, agility, quickness, reaction, and more to improve abilities in their respective sport of choice. General fitness training can involve the same movements that athletes require, but Athlete Performance Training is more specific to the demands of that particular sport. APT programs are designed in a year round fashion, built around the seasons of an athlete.

APT builds upon the foundational components of fitness with a layer of specificity. Flexibility requirements are designed to mimic the motions performed on the field. Strength and power components are comprised of total body moves that involve upright and ground activities. Speed, agility, and quickness training are designed with multi-planar moves and involve the need to react with varying situations. Endurance training is built with the required zone training demands that mimic their sport. While enhancing these foundations skilling and sport technique are also built within any APT program. It is not uncommon for an elite athlete to have various coaches working within a closed system to enhance the effectiveness of the overall program.

The most important benefit of APT is that these components are designed in an integrated fashion to create an explosive, injury resistant athlete.

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Athletic Performance: Week 1 Day 1

A

Clean

3, 3, 2, 2, 2, 1 @ 70, 70, 75, 75, 80, 85 %

B1

Back Squat

3 x 5 @ 100, 90, 90 %

B2

Box Jump

3 x 5 @ 24

C

Bench Press

3 x 5 @ 100, 90, 90 %

D1

Push-Up

3 x 10

D2

Bent Over Row

3 x 10

Monday
Athletic Performance: Week 1 Day 2

A

Hang Clean

1 x 4

B

Overhead Squat

1 x 3

C

Push Press

3 x 5 @ 100, 90, 90 %

D

Snatch Pull

3 x 5

E

Band Pull Throughs

3 x 15

F

Barbell Overhead Carry

3 x 40

Tuesday
Athletic Performance: Week 1 Day 3

A

Front Squat

3 x 3 @ 100, 90, 90 %

B

Power Clean

3, 3, 3, 3, 1, 1, 1, 1, 1, 1 @ 65, 65, 70, 70, 75, 80, 85, 90, 95, 100 %

C1

DB Bench Press

3 x 8

C2

Push-Up

3 x 8

E

D

Chest to Bar Pullups for 3 x submaximal reps superset with Dips for 3 x submaximal reps superset with KB High Pulls for 3 x 10 (lower more slowly than you pull up)

Wednesday
Athletic Performance: Week 1 Day 4

A

Unilateral DB OH Squats

3 x 5

B

Front Squat

1 x 1 @ 100 %

C

Muscle Snatch

3 x 5 @ 100, 85, 85 %

D

Shoulder Press

3 x 5 @ 100, 90, 90 %

E

TRX Pike

4 x 15

Thursday
Athletic Performance: Week 1 Day 5

A

Clean Complex

3 x 1 @ 100, 90, 90 %

B

Back Squat

3, 10, 3, 10, 3, 10 @ 80, 60, 80, 60, 80, 60 %

C

Close Grip Bench Press

3, 10, 3, 10, 3, 10 @ 80, 60, 80, 60, 80, 60 %

D

1-Leg Romanian Deadlift

3 x 8

E

Unilateral Farmers Carry

3 x 40

Athletic Performance