Block 0 - Reset and Mobilize (4-Weeks)
After Athletics - Strength and Conditioning
Did you recently finish your final season of collegiate athletics? Are you feeling the wear and tear of your sport? Do you want to regain and reestablish your movement abilities outside the specific patterns of your sport? Then this program is for you!
This 4 week training program is meant to act as an initial transition from collegiate athletics to your life "After Athletics." In this program you will learn and reestablish foundational movement patterns that are not only important for continued training but vital for living a healthy and active life. Upon starting this program it may seem monotonous and repetitive, however, there is a reason for that... the name of the game when it comes to regaining and taking back control of our movement is CONSISTENCY. In training, as (ex) athletes, we all want to reach the top. We want to continue to push and develop physically and mentally even when our sport is over. It is important to realize, however, that to have a high peak we must first build a solid foundation- this is what the block zero program is made to do.
A1
1/2- Kneeling Ankle Rocker
2 x 5
A2
Assisted Hip Airplane
2 x 5
A3
T-Spine Reach
2 x 5
A4
Foam Roller Press Through
2 x 5
B1
Isometric Lunge Hold
2 x 0:20
B2
ISO Glute Bridge
2 x 0:20
B3
ISO Hamstring Hold
2 x 0:20
B4
ISO Pushup Hold
2 x 0:20
B5
ISO Y-T-W Holds
2 x 0:10
C1
Goblet Squat
3 x 5
C2
Chin-Up
3 x 5
D1
1-Arm DB Z-Press
3 x 5
D2
Plate Press Lateral Squat
3 x 5
E1
Dead Bug
2 x 6
E2
Plank
2 x 0:30
E3
Side Plank
2 x 0:20
E4
Paloff Press and Hold
2 x 10
A1
Ankle CARS
2 x 5
A2
Hip 90-90's
2 x 5
A3
Lying T-Spine Openers
2 x 5
A4
Shoulder CARS
2 x 5
B1
Isometric Lunge Hold
2 x 0:20
B2
ISO Glute Bridge
2 x 0:20
B3
ISO Hamstring Hold
2 x 0:20
B4
ISO Pushup Hold
2 x 0:20
B5
ISO Y-T-W Holds
2 x 0:10
C1
Landmine RDL
3 x 5
C2
Inverted Row
3 x 8
D1
Push-Up
3 x 8
D2
Assisted Skater Squat
3 x 5
E1
Glute Bridge March
2 x 6
E2
Pushup Position Plank
2 x 0:30
E3
Copenhagen Side Plank
2 x 0:20
E4
1-Arm DB Farmer March
2 x 8
A1
1/2- Kneeling Ankle Rocker
2 x 5
A2
Assisted Hip Airplane
2 x 5
A3
T-Spine Reach
2 x 5
A4
Foam Roller Press Through
2 x 5
B1
Isometric Lunge Hold
2 x 0:20
B2
ISO Glute Bridge
2 x 0:20
B3
ISO Hamstring Hold
2 x 0:20
B4
ISO Pushup Hold
2 x 0:20
B5
ISO Y-T-W Holds
2 x 0:10
C1
Goblet Squat
3 x 5
C2
Chin-Up
3 x 5
D1
1-Arm DB Z-Press
3 x 5
D2
Plate Press Lateral Squat
3 x 5
E1
Dead Bug
2 x 6
E2
Plank
2 x 0:30
E3
Side Plank
2 x 0:20
E4
Paloff Press and Hold
2 x 10
A1
Ankle CARS
2 x 5
A2
Hip 90-90's
2 x 5
A3
Lying T-Spine Openers
2 x 5
A4
Shoulder CARS
2 x 5
B1
Isometric Lunge Hold
2 x 0:20
B2
ISO Glute Bridge
2 x 0:20
B3
ISO Hamstring Hold
2 x 0:20
B4
ISO Pushup Hold
2 x 0:20
B5
ISO Y-T-W Holds
2 x 0:10
C1
Landmine RDL
3 x 5
C2
Inverted Row
3 x 8
D1
Push-Up
3 x 8
D2
Assisted Skater Squat
3 x 5
E1
Glute Bridge March
2 x 6
E2
Pushup Position Plank
2 x 0:30
E3
Copenhagen Side Plank
2 x 0:20
E4
1-Arm DB Farmer March
2 x 8
Alex Houston, CSCS
Strength and Conditioning Graduate Assistant at Ithaca College. Years of applied experience working with hundreds of athletes spanning from the high school to Division 1 level. Dedicated to improving the transition of post collegiate athletics to life "After Athletics" to help foster a life long relationship with movement.
Training in sports can be repetitive. Though this repetition and specific patterning are likely what made you good, over time this can result in movement deficiencies we just don't need "After Athletics." Time to add some variability to your training.
Get Block 0 - Reset and Mobilize (4-Weeks)
Kevin Danaher
Shot put D3 National Qualifier (11th).
Verified Athlete"Alex truly cares about every person he works with and it shows through the attention to detail and effort he puts into creating each program to help empower others to reach their goals. I STRONGLY recommend!"
