Haig2073503
Designed for those with ample experience in the weight room, this progression will aid in developing significant power and speed.
This block is structured to be used as either a main training session or an auxiliary session on top of sports skill training.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Half Kneeling Jump into Mini Hurdles into Large Hurdle
5 x 1
B
Block Power Snatch
5 x 2 @ 5, 5.5, 6, 6.5, 7
C1
Pin Squat
5 x 3 @ 7
C2
V-Ups
5 x 17
D1
Isometric Lunge Hold
4 x 0:20 @ 7
D2
Hamstring Curl on Slides
4 x 11
A1
Medicine Ball Slam
4 x 7 @ 7
A2
Plyo Push-Up
4 x 5
B
Behind the Neck Power Jerk
5 x 3 @ 5, 5.5, 6, 6.5, 7
C1
Pad Bench
5 x 3 @ 7
C2
Switch Grip Pull Ups
5 x 6
D1
Weighted Dip
4 x 7 @ 7
D2
Bodyweight Row
4 x 17
A
DB Jumps, into Broad Jump, into Box Jump
5 x 1
B
Mini Hurdle Jumps into Hurdle Jumps
5 x 1
C
Sled Push Sprint
6 x 20
D
Sled Pull Sprint
6 x 20
E
10 Yard Sprint
6 x 10
A1
Seated Stiff Legged Box Jump
5 x 3
A2
Single Leg Box Jump
5 x 3
B
Block Power Clean
6 x 2
C1
Barbell Bulgarian Split Squat
5 x 3 @ 7
C2
Banded Reverse Squat
5 x 10
D1
Sissy Squat
4 x 9
D2
GHD Razor Curl
4 x 7
A1
Pogo Jump
4 x 7
A2
Lying Med Ball Chest Throw
4 x 7
B
Jerk
5 x 2 @ 5, 5.5, 6, 6.5, 7
C
Banded DB Bench
5 x 5 @ 8
D
Bent Over DB Row
5 x 12 @ 8
E1
Slider Knee Tucks
4 x 8
E2
Hanging Knee Raise
4 x 10
A
Broad Jump
5 x 3
B
Single Leg Bounds
5 x 4
C
Bounds to Sprint
6 x 20
D
Flying 60s
6 x 60
E
30 Yard Sprint
6 x 30
Theo Haig
Professional MMA fighter and strength and conditioning coach from Campbell, CA
