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.
FeaturesConditioning
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
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
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