Omni Contraction Training
8th Street Gym
Omni Contraction Training Program `I know what you’re thinking; What is Omni Contraction Training?? No worries, I thought the exact same thing when I was first introduced to this type of training. Omni Contraction Training is an advanced, performance-based training methodology that strategically targets the three primary forms of muscle contractions – eccentric, isometric, and concentric – across a training week. Instead of relying solely on traditional dynamic & concentric-focused lifting, this method deliberately manipulates tempo, position, and intent to create more efficient, well-rounded, and joint-friendly gains in strength, explosiveness, movement quality and durability. By isolating and emphasizing each contraction type, Omni Contraction Training challenges the nervous and muscular systems in unique ways:
By strategically cycling through each of these days, in a structured 10-week plan, the result will be a stronger, more durable, and higher-performing YOU! Whether you’re preparing for an upcoming season or just looking to train smarter but in an advanced way, this plan was built to challenge you without breaking you!
Prep
A
Release & Open Day 1
Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: Ankle DF Stretch (Slant Board) & Calf Stretch x 30 sec ea Hip Flexor Stretch & Pigeon Stretch x 30 sec ea Relaxed Pull-Up Hang & "Bretzel" Stretch x 30 sec ea
Prep
B
Activate Day 1
Activate: Single Leg Assisted Pogo Hops 2 x 10 reps ea Single Leg Band Hip Opener 2 x 5 reps ea 1 Arm Cable / Band Lo to Hi External Rotations 2 x 10 reps ea Alternating Leg Drops (Band Resisted) 2 x 5 reps ea
C
Depth Drop Vertical Jump
3 x 3
D1
Heels Elevated Back Squat (Slow Eccentric)
9, 8, 7, 6
D2
Ring Pull-Up (Slow Eccentric)
4 x 4
E1
Toes Elevated Zercher Good Morning / RDL (Slow Eccentric)
3 x 10
E2
Half On-Half Off "Ho-Ho" 1 Arm DB Bench Press (Slow Eccentric)
3 x 10
E3
Incline Hanging Knee Tucks (Slow Eccentric)
3 x 6
F1
Super Slow Eccentric E-Z Bar Tricep Skull Crusher
3 x 6
F2
Super Slow Eccentric E-Z Bar Bicep Curl
3 x 6
Prep
A
Release & Open Day 2
Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: 1/2 Kneeling Ankle CARs x 3-5 reps ea 1/2 Kneeling Rocking Hip Flexor & Hamstring Stretch x 3-5 reps ea Quadruped Hip CARs x 3-5 reps ea Quadruped Rocking Groin Stretch x 3-5 reps ea Tall Kneeling Shoulder CARs x 3-5 reps ea Tall Kneeling T-Spine Twists x 3-5 reps ea
Prep
B
Activate Day 2
Activate: Glute Bridge “Walk Outs” 2 sets of x 5 reps *Keep Hips OFF the Ground! Side Plank Copenhagen ISO Hold 2 sets of x 10-15 sec HOLD ea side TRX Rear Delt ISO Holds Y-W-T 2 sets of x 10-15 sec HOLD @ ea position Med Ball Off-Set Push Up with Shoulder Touch 2 sets of x 5 reps ea
C
Pause Plyo Push "Off"
3 x 3
D1
Pause / "Hover" Bench Press
9, 8, 7, 6
D2
Band Assisted "Hover" Nordic Hamstring Curls
4 x 4
E1
3 Position ISO Hold Inverted Row
3 x 4
E2
3 Position ISO Hold Bulgarian Split Squat
3 x 6
E3
Band Alphabet Pallof Press
F1
Tall Kneeling DB Lateral Raise ISO Hold
F2
Tall Kneeling DB / Cable Front Raise ISO Hold
Prep
A
Release & Open Day 3
Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: 3D Mapping Reach & Touch x 3-5 reps ea Step Through Reach & Touch x 3-5 reps ea T-Spine Rotate & Reach x 3-5 reps ea Step Through T-Spine Rotate & Reach x 3-5 reps ea Lateral Bends x 3-5 reps ea Step Through Lateral Bends x 3-5 reps ea
Prep
B
Activate Day 3
Activate: Hip Thrust / Glute Bridge “Marches” (Band) 2 x 5 reps ea side Hi - Lo Band “No Money” Pull Aparts 2 x 20 reps (10 reps ea way) Leaning Toe Risers OR Band Resisted Tib Raises 2 x 20 reps Alternating “Y” Handcuffs 2 x 5 reps ea way *Slow & Controlled
C
Elevated Power Clean
3 x 5
D1
Trap Bar Deadlift (Concentric Focused)
9, 8, 7, 6
D2
"Dead Stop" Bent Over Pendlay Rows
4 x 10
E1
Seated Behind the Neck (BTN) Press
3 x 10
E2
Single Leg Foam Roller Hamstring Curl
3 x 6
E3
Split Stance Cable Chops
3 x 6
F1
Band Hammer Bicep Curls
F2
Band Tricep Pushdowns
Ankles
A
Perform x 1 Round: Lacrosse Ball Foot OR Foam Roll Calves x 30 sec ea (Slant Board) Ankle Stretch x 30 sec ea *Push Knee Forward with Heel Down Slant Board Calf "Gas Pedal" Stretch x 30 sec ea
Hips
B
Perform x 1 Round: Lacrosse Ball OR Foam Roll Glutes x 30 sec ea Pigeon Stretch x 30 sec ea Foam Roll Inner Thigh / Groin x 30 sec ea Quadruped Rocking Groin Stretch x 5 reps ea Foam Roll Quads x 30 sec ea 1/2 Kneeling Hip Flexor Stretch x 30 sec ea
Shoulders
C
Perform x 1 Round: Foam Roll Lats x 30 sec ea Rack or Band Lat Stretch x 30 sec ea Foam Roll or Lacrosse Ball Pecs x 30 sec ea Rack or Band Pec Stretch x 30 sec ea Bretzel Stretch x 30 sec ea
“GET RIGHT” CIRCUIT:
D
Perform x 2-3 Rounds (Elevated) Spider Man Stretch with Rotations x 5 reps ea way Glute Bridge Med Ball Groin Squeeze x 10 reps TRX Airplanes (Pecs) x 5 reps ea way 1/2 Kneeling Cable Hi to Lo Face Pulls with External Rotations x 10 reps Med Ball Dead Bugs x 5-10 reps ea way
CARDIO OPTIONS:
E
“Muscle Building” Cardio Complexes Choose ONE of the following complexes and perform x 3-6 rounds OR “MIX & MATCH” by performing x 1-2 rounds of each! A.) DB Complex (Grab a pair of light - medium DBs) - Reverse Lunge + Hi Pull x 6-8 reps ea - Clean + Press x 6-8 reps - Push Up + Mountain Climber x 6-8 reps - RDL + Bent Over Row x 6-8 reps B.) Double KB Complex (Grab a pair of light - medium KBs) - KB Clean x 5 reps - KB Front Squat x 5 reps - KB OH Press or Push Press x 5 reps - KB Skater Swings x 5 reps - KB Bent Row x 5 reps - KB Push Up + Mountain Climbers x 5 reps C.) Body Weight Complex - Mountain Climbers x 6-8 reps ea - Yoga Push Up x 6-8 reps - Plank Jumping Jacks x 6-8 reps - Burpee Jump x 6-8 reps - Reverse Lunge with Skip x 6-8 reps ea leg D.) Slam Ball Complex (Grab a medium - heavy slam ball) - Over The Shoulder Clean x 4 ea - Hands On Push Up x 6 - Front Squat x 8 - Zercher RDL x 10 - Bent Over Row x 12
Sean Hayes
Coach Sean Hayes is a nationally recognized performance coach with experience at the highest levels of sport - including Penn State, the Houston Texans, WWE / NXT, XFL, and currently the Vice President of Performance for the UFL.
Dean "Mojo" Muthadi
Co-founder of The Paragon Talent Group
Verified Athlete""Any 8th Street Gym Program is certified to get you Jacked & Hyped!""
