Level 1 - TSP Strength focuses on building a base of strength in both bilateral and unilateral settings. Our goal is to build in the 80-90% intensity range to maximize sub-maximal strength and begin the transition to power in Level 2. If you understand the force-velocity curve, then you will be working in the "strength-speed" intensity of training. Level 1 can be repeated and the movements can be changed as well. For instance, if you would like to use a front squat or safety bar squat for a back squat, you can make that change and receive a similar stimulus/response.
There comes a time in training when athletes are "strong enough" in the sports that they play. At this point, certain qualities need to hold a greater degree of focus such as speed and power. If you still lack a great deal of strength and stability in the different movements or patterns inside the weight room, then strength needs to be a priority with speed and power being more of a secondary or supplementary focus. Therefore, repeat Level 1 until you feel its time to transition to more power or speed in your training.
FeaturesA
Back Squat Clusters
4 x 4 @ 75 %
B
Tempo RDL
4 x 6
C1
Db RFE Squat
3 x 6
C2
Trap Bar Jumps
3 x 3
D1
Nordic Hamstring Curls
3 x 6
D2
Weighted Single Leg Calf Raise
3 x 10
D3
Tibialis Raise
3 x 15
A
Bench Press
4 x 4 @ 75 %
B
Weighted Chin-ups
4 x 5
C1
Single Arm Landmine Press
3 x 8
C2
3 Point DB Single Arm Row
3 x 8
D1
Tricep Pushdowns w/Rope
3 x 12
D2
DB Neutral to Supinated Bicep Curl
3 x 12
D3
Lateral Raises in Scapular Plane
3 x 12
A
Front Rack Split Stance Squats
4 x 4
B1
Staggered Stance Trap Bar Deadlift
4 x 4
B2
Single Leg RFE Jumps
4 x 5
C1
Landmine Lateral Lunges
3 x 6
C2
Medball Skater Jumps
3 x 4
D1
Single Leg Foam Roller Bridge
3 x 0:15
D2
Copenhagen Side Plank
3 x 0:20
A
Incline Bench Press
4 x 6
B
Lat Pulldown - TSP
3 x 10
C
Arnold Press
3 x 10
D
Chest Supported DB Rows
3 x 10
E1
Band Pull Aparts
2 x 20
E2
Barbell Bicep Curls
2 x 20
E3
DB Tricep OH Extensions
2 x 20
Head Strength and Conditioning Coach at Franklin Community High School and Co-Owner of Brainstorm Performance