SteadFAST
Football , Baseball , Basketball, Soccer, Lacrosse, Hockey, Wrestling1 sessions per week
Must use App app to view and log training
Program Training
A1
Clean Deadlift
6 x 5 @ 60, 70, 70, 70, 70, 70 %
A2
Vertical Jump
6 x 1
B
Front Squat
5 x 5 @ 50 %
C1
Barbell Overhead Press
5 x 6 @ 60 %
C2
Band Pull-Apart
4 x 15
Conditioning
D
TLU Day 1
4 Rounds: Low Incline DB Row x8 Lateral Lunge Opposite Hand Reach x5ea LEG Single Arm DB Push Press x4ea ARM Medball Slams x8
E
Glute-Ham Raise
3 x 4
A
Back Squat
6 x 5 @ 70 %
B
Power Clean Pull
5 x 5 @ 50 %
C
Close Grip Bench Press
5 x 5 @ 50 %
Conditioning
D
LUT Day 2
4 Rounds: Single Leg Squat to Bench x5ea LEG Inverted Row x8 (2sec ISO hold @ top) DB RDL x8 Band Palloff Press (5sec ISO hold) 5ea WAY
E
Glute Bridge Walkouts
3 x 5
A1
Bench Press
6 x 5 @ 70 %
A2
Band Face Pull
4 x 15
B
Hang Clean Pull
5 x 5 @ 50 %
C
Split Squat
8 x 6
Conditioning
D
UTL Day 3
4 Rounds: 1/2 Kneeling Landmine Press x6ea ARM Renegade Row x6ea ARM Single Arm KB Swing x6ea ARM DB Farmers Carry x20yds
E
Dead Bug
3 x 10
