When the in-season athlete gets that break from intense competition for the winter months, something has to take its place to maintain speed, strength, and resilience. This 4-week program is designed to do just that!
Lift with intent, speed, and ferocity to make sure you stay at the top of your game!
A
Back Squat
5 x 5 @ 7
B
American KB Swing
5 x 10 @ 50 lb
C
Side Plank
4 x 0:40
D
ATG Split Squat
5 x 5 @ 40 lb
E
Partner Nordic Hamstring Curl
5 x 5
F
Front Plank
4 x 60
G
Eccentric Kneels
3 x 8
H
Tibialis raises
3 x 20
A
Bench Press
5 x 5 @ 7
B
Banded Tricep Pushdown
5 x 10
C
V-sit plate press
4 x 15 @ 45 lb
D
Bent Over Row
5 x 5 @ 110 lb
E
neutral grip pull up
5 x 8
F
KB overhead carry
3 x 35 @ 20
A
Isometric Lunge Hold
3 x MAX @ 20
B
Pushup ISOs
3 x 20
C
Back Squat Iso
3 x 0:20
D
Pull-up ISO
3 x 0:20
E
V-hold
3 x 0:30
F
DB Hammer curl ISO
@ 0:20
A
Trap Bar Deadlift
5 x 5 @ 7
B
Box Jump
5 x 8
C
KB overhead carry
4 x 35 @ 20
D
Barbell TKEs
5 x 5 @ 7
E
DB Jump Lunge
5 x 10
F
Tibialis raises
3 x 20
G
Eccentric Kneels
3 x 5
A
Landmine Press
5 x 5 @ 8
B
KB Clean and press
3 x 10 @ 6
C
Russian Twist
4 x 15
D
Chest-to-bar pull-up
5 x 5
E
DB Bicep Curls
5 x 8
F
Half-Kneeling Anti-Rotation Hold
4 x 0:30
A
Isometric Lunge Hold
3 x 80 @ 20
B
Pushup ISOs
3 x 45 @ 20
C
Back Squat Iso
3 x 0:20 @ 155 lb
D
Pull-up ISO
3 x 45 @ 0:20
E
V-hold
3 x 0:30
F
DB Hammer curl ISO
3 x 40 @ 0:20
Coach Lohr's background in both exercise science and sports medicine makes him a dual threat in preparing elite youth, collegiate, and professional athletes alike for success and resilience in their athletic careers.
Too many athletes burn out before the end of their season, and oftentimes, it's because they've lost the physical resilience to maintain their speed and power production throughout the season. This program is designed specifically to help you maintain that
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Verified Athlete"Jackson is Great Coach! You will see results!"