Elite Performance by Science
Strength & Conditioning, General FitnessIf you are an athlete looking for a program to unleash your performance potential by increasing your muscle mass, strength & power, then this is for you!
This is a periodized training program seperated in 2 large Mesocycles/Phases. It's periodization philosophy is based on Conjugate training system, meaning that each Phase and Block has it's own specific training target. That means that although the Phases are connected between them, the purpose of each Phase doesn't interfer with the other's. Reasearch and Training Periodization Theory has indicated that such systems are beneficial for intermediate and advanced athletes, in contrast with novice ones who are able to increase different physical performance aspects at the same training phases with Concurrent training system.
Phase A
1st Mesocycle (Volume Accumulation / Hypertrophy-Strength phase) consists of 3 Blocks at 70-80% of 1RM (intensity).
Block 1 - ECC overload (4 weeks)
Block 2 - ISO overload (4 weeks)
Block 3 - CON overload/Starting Strength (4 weeks)
Phase B
2nd Mesocycle (intensification/stength/power phase) consists of 3 Blocks at 80-95% of 1RM (intensity).
Block 4 - ECC Force control / PLYO PREP(4 weeks)
Block 5 - ECC RFD - REACTIVE ISO (4 weeks)
Block 6 - STRENGTH/POWER/CONTRAST METHOD (4 weeks)
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About Savvas Kritikos
Savvas is a Sports Scientist from Athens Greece and he is the founder and Head Coach of Elite Performance by Science™. He holds a Bachelor's and Master's degree in Sports Science and during his career, he has been involved in athletic development process of professional and amateur athletes of various ages in sports such as soccer, basketball, track & field, martial arts and powerlifting. He has also helped a lot of athletes in return to play process after a sports injury such as ACL ruptures, meniscus tears, sports hernias, muscle strains etc.
His specialties and Interests include: Athletic Performance (speed, power, strength), Training Periodization, Sports Injury Rehabilitation (Return To Play), Exercise Physiology & Biochemistry, Biomechanics and Sports Nutrition.
His name has also been mentioned in scientific publications in high impact factor journals and presentations at international sports and exercise science conferences.
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep1 - Mobilization/Activation
A
Lower Body Prep Phase 1: Mobilization/Activation
Lower Body emphasized Warm-Up Phase 1: Mobilization/Activation Perform 4-6 reps each side 1-2 sets
Prep2: Dynamic Prep - Ballistic action - CNS Prep
B
Lower Body Phase2: Dynamic Prep - Ballistic action - CNS Prep
Lower Body emphasized Warm-Up Phase2: Dynamic Prep - Ballistic action - CNS Prep Perform 5-8 reps each side 1-2 sets
C
Single Leg Overcoming Isometric Squat
2 x 6
D
Depth Drops
3 x 5 @ 1
E
Back Squat
6 x 2 @ 80 %
F
Romanian Deadlift
4 x 3 @ 80 %
G1
Copenhagen Plank
3 x 25
G2
Eccentric ankle dorsiflexion
3 x 8
Prep
A
Upper Body Prep Phase 1: Mobilization/Activation
Phase 1: Mobilization/Activation Perform 6-8 reps each side 1-2 sets
Prep
B
Upper Body Phase 2: Dynamic Prep - Ballistic action - CNS Prep
Phase2: Dynamic Prep - Ballistic action - CNS Prep 1a)BW Push Up x7-8 1b)Pull Up band assisted x3-5 2a)Plyo Push Up band assisted 2x3-5 2b)Pull Up band assisted speed reps 2x3-5
C
Overcoming ISO Bench Press
2 x 6
D
Bench Press
7 x 4 @ 80 %
E
Pull-Up
4 x 6 @ 78 %
F
Shoulder Press
4 x 5 @ 75 %
G
Bent Over Row
4 x 6 @ 78 %
H1
Skull Crushers
3 x 10
H2
DB Bicep Curls
3 x 10
A1
Ab Wheel
1 x 6
A2
Inchworm
1 x 5
A3
Downward dog to runners lunge
1 x 5
B1
Russian Twist
1 x 12
B2
The World's Greatest Stretch
1 x 6
B3
Crescent to Hamstring Stretch
1 x 5
B4
Dynamic Squat Stretch
1 x 6
Prep
A
Lower Body Prep Phase 1: Mobilization/Activation
Lower Body emphasized Warm-Up Phase 1: Mobilization/Activation Perform 4-6 reps each side 1-2 sets
Prep
B
Lower Body Phase2: Dynamic Prep - Ballistic action - CNS Prep
Lower Body emphasized Warm-Up Phase2: Dynamic Prep - Ballistic action - CNS Prep Perform 5-10 reps each side 1-2 sets
C
Back Squat
7 x 4 @ 80 %
D
Deadlift
3 x 4 @ 75 %
E
Partner Nordic Hamstring Curl
2 x 4
F
Calf Raise
3 x 6
Prep
A
Upper Body Prep Phase 1: Mobilization/Activation
Phase 1: Mobilization/Activation Perform 6-8 reps each side 1-2 sets
Prep
B
Upper Body Phase 2: Dynamic Prep - Ballistic action - CNS Prep
Phase2: Dynamic Prep - Ballistic action - CNS Prep 1a)BW Push Up x7-8 1b)Pull Up band assisted x3-5 2a)Plyo Push Up band assisted 2x3-5 2b)Pull Up band assisted speed reps 2x3-5
C
Bench Press
6 x 2 @ 80 %
D
Pull-Up
6 x 2 @ 80 %
E
Chest-Supported DB Row
4 x 6 @ 78 %
F1
Cable Elbow Extension
3 x 8
F2
Cable Bicep Curls
3 x 8
F3
DB Lateral Raise
3 x 12
A1
Pigeon Pose with Circles
1 x 5
A2
Stir the Pot
1 x 10
A3
Side to Side Lunge with Reach
1 x 5
A4
Child’s Pose with Reaches
1 x 5
B1
IT Band Stretch
1 x 5
B2
Pallof Press (Split stance)
1 x 12
B3
The World's Greatest Stretch
1 x 6
B4
Dynamic Squat Stretch
1 x 6
Savvas Kritikos
Savvas is a Sports Scientist from Athens Greece. He holds a Bachelor's and Master's degree in Sports Science and during his career, he has been involved in athletic development process of professional and amateur athletes of various ages in sports.
