EXCELSIOR STRENGTH & CONDITIONING -LV.1
Excelsior
Football , Powerlifting, Weightlifting, Basketball, HockeyEXCELSIOR ATHLETE LV.1 aims to create athletes who want to face their limits.
This program is based on a 5-day training split (Lv.1) in which you have to face both the ability to recruit as many muscles as possible and the exceeding of your cardio-ventilatory limit.
It’s a 5-week program that follows the 4+1 mode
If you want to start knowing and facing your limits this program is for you.
It is recommended for contact sports players, but it is perfect for everybody, both athletes and non-athletes.
Prep
A
Squat Prep
Easy run/bike/row for 3 min 3 Rounds of 8 Squat to Stand 8 Spiderman Lunge 8 Goblet Squat 15s plank
B
Back Squat
3 x 8
Conditioning
C
Thrusters - Pullups - Jump Rope
12 min AMRAP 10 Thrusters @ 35#/25# kg - 75#/ 55# lb 5 Strict Pullups 100 Jump rope singles Scaling/equipment subs Pullups - use band for assistance, or do jumping pullups Thruster - can use DB
Circuit
A
RUN OR BIKE FOR 30 min both run or bike ( you can rest between each set ) - 5' 50% - 10' 80 % - 5 ' 50 % - 2' 90% - 1' 50% - 2' 80% - 10' 70%
Prep
A
Press Prep
Easy run/bike/row for 3 min 3 Rounds of Downward-facing dog to upward-facing dog x 8 Pass-Throughs x 8 Light DB/KB Overhead Press x 8 15s Plank
B
Bench Press
3 x 8
Conditioning
C
Push Press - Bar Facing Burpees - V Ups
15 min AMRAP 5 Push Press @ 71# / 48# 7 Bar Facing Burpees 12 V-Ups Can sub DB for Push Press if bar not available Can do Burpees if bar not available
Circuit
A
RUN OR BIKE FOR 30 min both run or bike ( you can rest between each set ) - 5' 50% - 10' 80 % - 5 ' 50 % - 2' 90% - 1' 50% - 2' 80% - 10' 70%
Prep
A
Deadlift Prep
Easy run/bike/row for 3 min 3 Rounds of 8 Cat/Camel 8 Squat to stand 15 Russian KB Swing (light) 15s side plank each side
B
Deadlift
3 x 8
Conditioning
C
Double Unders - Butterfly Situps - American KB Swings
50/40/30/20/10 For Time Double Unders Butterfly Situps American KB Swings Scaling - sub single unders for double unders, and double the reps
GIULIANI OSAWE DESTINY
Strength&Conditioning Coach Post-traumatic Orthopedist Kinesiologist Professional American football player 2 times Italian bowl championship. When I'm not training with my team I love training all my athletes
