smsportslab

Coach
S M

This is a 4week strength-power-hypertrophy program, that helps YOU to raise your athletisism to a WHOLE ANOTHER LEVEL! It consists of two lower body and two upper body training sessions per week, which all together will help you to conquer new heights in your sport!

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
jumping rope // barbell // trapbar // bench // dumbbells // bar // medicine ball // yoga ball // stability pad
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Jump Rope

3 x 0:30

A2

KB hip flexor raise

3 x 12

A3

Tibialis Raise

3 x 15

B1

Back Squat

4 x 8

B2

Tuck Jump

3 x 8

C1

Bulgarian Split Squat

3 x 12

C2

Sliding Side Lunge

3 x 10

D1

Romanian Deadlift

3 x 15

D2

Medball Rotation Lunges

3 x 8

Monday
Week 1 Day 2

A1

Cobra Pushups

3 x 6

A2

Band Pull-Apart

3 x 8

A3

Band Shoulder Press

3 x 12

B1

Barbell Bench Press

3 x 6

B2

Med Ball Wall Throw

3 x 5

C1

30 Degree Incline DB Bench Press

3 x 12

C2

Seated Incline DB Curls

3 x 12

D1

Reverse Pushups

3 x 15

D2

DB Tricep Extension

3 x 12

Wednesday
Week 1 Day 4

A1

Jump Rope

3 x 0:30

A2

Banded Ankle Dorsiflexion Mobilization

3 x 12

A3

KB hip flexor raise

3 x 12

A4

Tibialis Raise

3 x 15

B1

Trap Bar Deadlift

4 x 8

B2

Band Assisted Verical Jumps

4 x 6

C1

Nordics

3 x 66

C2

Reverse Nordics

3 x 6

D1

Calf Raise

3 x 15

D2

Sumo Squat Holds

Thursday
Week 1 Day 5

A1

Band Pull-Apart

3 x 8

A2

Band Shoulder Press

3 x 12

A3

Spiderman Push-up

3 x 12

B1

Barbell Incline Bench Press

4 x 8

B2

Pull-Up

C1

DB Arnold Press

3 x 12

C2

Gorilla Rows

3 x 10

D1

Back Extension

3 x 12

D2

Band Face Pull

3 x 12

The Athlete