APEX COMPETITOR
UNIT TRAINING
Speed, Endurance, Strength & Conditioning, Power Sports , Multi-sportAPEX - The Sport of Athleticism that includes 7 events. Event 1) The Fast 40 - A new standard in measuring the 40 yard dash to measure your speed Event 2) The Toss - A reverse med ball toss overhead for max distance to measure your power Event 3) The Broad Jump - The first test of jumping measuring how far you can jump Event 4) The Vertical Jump - A full approach vertical jump to measure your maximum vertical jump Event 5) The Pull - Race against a 60 second clock to rep out as many reps as you can on a Trap Bar Deadlift Event 6) The Push - A bench press test for 1 set of as many reps as possible before failure Event 7) The Mile - An all out mile to test your endurance and showcase how well rounded you are as an athlete
This program was designed to maximize your overall athletic potential. Combing speed, explosive power, strength and endurance all in a single program with one gaol in mind. Dominate APEX.
A
Med Ball Overhead Backward Toss
1 x 12
B
Triple Broad Jump
3 x 1
C
Heavy Sled March
3 x 7
D
Resisted Acceleration Bounds
3 x 7
E
Resisted Accels
3 x 10 @ 70 %
F
Acceleration
5 x 15
A
Approach Vertical Jump
1 x 15
B
Hang Power Clean
4 x 5 @ 65 %
C
Eccentric Front Squat
1 x 5 @ 7
D
Front Squat - Giant Set
1 x 10
E
BB RDL
3 x 7 @ 7
F
AB Wheel
2 x 8
A
Med Ball Throws (Your Choice)
2 x 7
B
Eccentric Bench Press
1 x 5 @ 7
C
Bench Press Giant Set
1 x 10
D
Bench Press AMRAPS
1 x MAX
E1
Weighted Pull Ups
8, 8, 8, MAX @ 15, 15, 15, _ %
E2
Weighted Dips
8, 8, 8, MAX @ 15, 15, 15, _ %
A
Tempo Runs
1 x 8 @ 100
B
Core
4 x 7
A
Sub Max Fly In
2 x 30
B1
Light Resisted Accel
3 x 20 @ 20 %
B2
Acceleration
3 x 20
C
Alternating Bounds
3 x 20
A
Blaine Broads
3 x 3
B
Hang Power Snatch
4 x 5 @ 65 %
C
DB RFESS from Block
3 x 5 @ 7
D
BB Hip Thrust
3 x 7 @ 7
E1
DB Incline Bench Press
3 x 7 @ 7
E2
Barbell Rows
3 x 7 @ 7 lb
F
DB Lateral Raises
2 x 9 @ 7
Blaine McConnell
I've been a 2x National Champion in Weightlifting & Bobsled, competed at the 2016 CrossFit Games (Team — 6th), and spent nearly two decades coaching thousands online and in person. My philosophy: train like an athlete. Sprinting, jumping, lifting heavy, building real engine — scaled to where you are now. If you're chasing APEX, that's the formula.
The competition is coming. The question is whether you'll be ready for it. Train with me, and you will be.
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