Ollie Jenkins

Coach
Ollie Jenkins

Features
1 sessions per week
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Program Training

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Sample Week
Week 1 of 20-week program
Sunday
Strength & Power - Week 1 / Session 1

A1

Foam Roll

1 x 5:00

A2

Banded External Rotation

2 x 20

A3

Banded Hip Abduction

2 x 20

B1

Drop - Tall to Short

3 x 10

B2

Med Ball Chest Pass

3 x 5 @ 8.82 kg

C

Back Squat

3 x 8 @ 67.5 %

D

Bench Press

3 x 8 @ 67.5 %

E

Romanian Deadlift

3 x 10 @ 60 %

F

1-Arm DB Row

3 x 16 @ 44.09 kg

G1

Dead Bug

2 x 10 @ 6.61 kg

G2

Side Plank

2 x 0:45

H

DB Bicep Curls

3 x 10 @ 22.05 kg

Sunday
Speed & Agility - Week 1 / Session 1

A1

Toe / Heel Walks

2 x 15

A2

A-Skip

2 x 15

B1

Front Lunge w/ Arm Action

2 x 15

B2

Arabesque

2 x 15

C1

Straight Leg Bounds

2 x 15

C2

Accelerate to Decelerate to Reaccelerate

2 x 15

D

Banded Acceleration

3 x 15

E

Sprint

10 x 15

Tuesday
Strength & Power - Week 1 / Session 2

A1

Foam Roll

1 x 5:00

A2

Banded External Rotation

2 x 20

A3

Banded Hip Abduction

2 x 20

B1

Scoop Toss

3 x 5

B2

Lateral Bound

3 x 8

C

Trap Bar Deadlift

3 x 8 @ 67.5 %

D

Pull-Up

3 x 8

E

Hand Release Push-Up

3 x 15

F

Step-Ups

3 x 12 @ 44.09 kg

G

Single Leg RDL

3 x 16 @ 22.05 kg

H1

DB Farmer's Walk

2 x 20 @ 66.14 kg

H2

GHD Trunk Hold

2 x 8 @ 5.51 kg

I1

Seated Calf Raise

3 x 15 @ 55.12 kg

I2

Banded Tricep Pushdown

3 x 10

Tuesday
Extensive Long Intervals

A

Run

4 x 4:00

Thursday
Strength & Power - Week 1 / Session 3

A1

Foam Roll

1 x 5:00

A2

Banded External Rotation

2 x 20

A3

Banded Hip Abduction

2 x 20

B1

Drop - Tall to Short

3 x 10

B2

Broad Jump

3 x 5

C

Hip Thrust

3 x 8 @ 67.5 %

D

Shoulder Press

3 x 8 @ 67.5 %

E

Pendlay Row

3 x 8 @ 67.5 %

F

Bulgarian Split Squat

3 x 16 @ 66.14 kg

G

Nordic Hamstring Curl

3 x 2

H1

GHD Side Hold with Overhead Reach

2 x 8 @ 6.61 kg

H2

Dead Bug Pull Up with Rotation

2 x 8

I1

Copenhagen

2 x 0:20

I2

DB Lateral Raise

3 x 10 @ 11.02 kg

Thursday
Speed & Agility - Week 1 / Session 1

A1

Toe / Heel Walks

2 x 15

A2

A-Skip

2 x 15

B1

Front Lunge w/ Arm Action

2 x 15

B2

Arabesque

2 x 15

C1

Straight Leg Bounds

2 x 15

C2

Accelerate to Decelerate to Reaccelerate

2 x 15

D

Banded Acceleration

3 x 15

E

Sprint

10 x 15

Friday
Conditioning - Week 1 / Session 2

A

Spin Bike

1 x 30:00 @ 115

Coach
coach-avatar Ollie Jenkins

Athlete Prep - 20 Week Preseason Strength & Conditioning Program