CRJ Performance LLC

Coach
Rylane Jones

This Program is designed for advanced athletes who are looking for an athletic training split which will focus on improving the following athletic qualities: 

Speed, Power, Strength, Olympic Lifting Technique

This Program is a hybrid athletic performance and hypertrophy program that utilizes 3 training sessions per week to elicit performance enhancement to numerous qualities all in one encompassing program. Prerequisite experience in Olympic and Barbell Lifting is required.

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // Plates // bands // Foam Pad // Spotter // Resistance Training Machines
sample week banner image
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Sample Week
Week 1 of 3-week program
Monday
Lower Body Linear Speed Mechanics, Vertical Jump Power, and Core

Conditioning

A

Linear Dynamic Warm Up

Mobility Movement Prep 1x 15 yards, Slow Tempo - Walking March - Quad Pull - Figure 4 - Hamstring Scoops - Worlds Greatest Lunges - Croc Walk CNS/ Synovial Prep 1x 15 yards, Explosive tempo - High Knees - Glute Kicks - Pogos Quick Feet - Skip Series (A>B>C) - March Series (A>B) Plyometric Prep 1 x 15 yards, Form Focus, Quick tempo - Pogo Hop - Line Hops DL/SL - Sl Hop R/L - SL Bounds - Vert Jump to Broad Jumps - Tuck Jumps

B1

Trap Bar Deadlift

4 x 5

B2

DB Jump Squat

4 x 5

B3

DB Jump Lunge

4 x 6

B4

Seated Box Jump

4 x 4

C1

Leg Extension

3 x 10

C2

Seated Hamstring Curl

3 x 10

D1

Paloff Press

3 x 20

D2

MB V Ups

3 x 10

E

1-mile Run

Wednesday
Upper Body Power and Plyo, Push/Pull Strength, Abs and Arms

Conditioning

A

Upper Body Warm Up

1 Set of 10-15 Reps per Movement - Arm Circles x 10 - Arm Crossovers x 10 - Prone Snow Angels x 10 - Scap Push Up x 15 - High Plank Shoulder taps x 10 each side

B

Weighted Pull Ups

3 x 10

C1

Bench Press

4 x 5 @ 75, 80, 85, 85 %

C2

Bent Over Medball Chest Pass

4 x 10

C3

Med Ball Russian Twist

4 x 10

D1

Depth Plyo Push-Up

3 x 10

D2

Cable Fly

3 x 10

E1

Seated Row

3 x 10

E2

Standing Cable Rear Delt Fly

3 x 10

F1

Cable Bicep Curls

3 x 12

F2

Split Stance Overhead Tricep Extension

3 x 12

F3

Tricep Pushdown

3 x 12

G

1-mile Run

Friday
Lateral Movement/ Plyo | Pulling Power | Focused on Posterior Chain (Hamstrings)

Prep

A

Lateral Dynamic Warm Up

Mobility Movement Prep 1x 15 yards/Reps, Slow Tempo - Hurdle Walk - Hip Openers - Side Lunge - Cross Body Leg Swings - Fire Hydrants CNS/ Synovial Prep 1x 15 yards, Explosive tempo - Lateral High Knees - Lateral Glute Kicks - Icky Shuffle - Side Shuffle - High Knee Carioca - Hip Flips Accel Prep - Lateral Crossover Step - Keeling Lateral Acceleration Sprint - Lateral Shuffle to sprint - Sprint to Lateral Shuffle Decel prep (Focus on footwork) - Skier Jumps - Band-Assisted Deceleration - Band-Assisted Lateral Hop Plyometric Prep 1 x 15 yards, Form Focus, Quick tempo - Lateral Pogo Hops - Lateral Sl Pogo Hops - Side to Side Tuck Jumps - Side to Side Plyo Skiers

B1

Power Clean

4 x 4

B2

Banded Broad Jump

3 x 5

C1

Single Leg RDL

3 x 10

C2

SL RDL MB Slam

3 x 10

C3

Band Assisted Nordic Hamstring Curls

3 x 10

D1

Banded High to Low Chop

3 x 20

D2

Low to High Chop

3 x 20

E1

2 Point Bird Dog

3 x 10

E2

Med Ball Dead Bug

3 x 15

F

1-mile Run

3/Wk Hybrid Athlete Power and Pump