This is a 12 week athlete program designed for advanced level athletes. Given the intensity and day requirement, the can be done either during your offseason or preseason. If there is too much volume for you, take the day 5's (i.e., Friday) as a rest or active recovery day. Training is 5 days mandatory with 1 optional focused speed and agility day each week. This program follows a Block structure with 3 blocks.
Block A has 3 subphrases, each 2 weeks long using the Triphasic approach.
Block B focuses on power conversion.
Block C is a peaking program using sport-specific time patterns.
This program includes high-intensity plyometrics, including Antagonist Facilitated Shock Training exercises. Prior plyometric experience is required. Athletes should have a minimum of 5 years training before completing this program and be over 18 years old.
Due to the block structure of the program, there is no deload period. Instead, there is a natural peaking as a result of the load variations from block to block.
A1
27 Squat Drill
A2
Hip Adduction Slider
2 x 10 @ 10
A3
Cossack Squat
2 x 10
A4
Front Squat
10, 5, 3 @ 35, 55, 75 %
B1
Front Squat (Eccentric)
4 x 2 @ 82 %
B2
Box Jump
4 x 3
B3
Banded Tibialis Raise
4 x 10
B4
Band Face Pull
4 x 20
C1
Trap Bar Deadlift (w/ Accommodating Resistence)
3 x 2 @ 82 %
C2
GHD Hip Extension
3 x 8
C3
Single Leg Romanian Deadlift (RDL) w/ Slider
3 x 4
C4
Groin Iso Hold
3 x 10
D
Sprint
5 x 8
A1
Ski Erg
1 x 2:00
A2
T-Spine Reach
2 x 10
A3
Prayer Stretch
2 x 10
A4
Scapular Pull-up
B1
Bench Press (Bands)
4 x 2 @ 82 %
B2
DB Rear Delt Fly (Reverse Fly)
4 x 8
B3
DB Incline Bench Press
4 x 3
B4
Medicine Ball Rainbow (MB Rainbows)
4 x 6
C1
Shoulder Press
3 x 2 @ 82 %
C2
Bar Muscle Up
3 x 4
C3
Standing Calf Raise
3 x 20
C4
Ab Wheel
3 x 8 @ 4
D
20+20-yard
5 x 3
E1
Barbell Biceps Curl
3 x 10
E2
Tricep Push-Down
3 x 10
A1
27 Squat Drill
A2
Copenhagen side planks
2 x 10 @ 10
A3
Lateral Skip
2 x 6
A4
Staggered Stance Squat
5, 3, 2 @ 35, 55, 75 %
B1
Back Squat
4 x 1 @ 90 %
B2
Drop Freeze (Box Drop)
4 x 3
B3
90-90 Hip Internal/External Rotation Drill
4 x 10
B4
Banded Tibialis Raise
4 x 10
C1
Good Morning (Hinge)
3 x 1 @ 90 %
C2
GHD Glute Ham Raise
3 x 6
C3
GHD Sit-up
3 x 10
C4
Groin Iso Hold
3 x 10
D
Assault Bike
8 x 10
E
Reverse Hyperextension (Bench)
3 x 15
A1
Ski Erg
1 x 2:00
A2
T-Spine Reach
2 x 10
A3
Prayer Stretch
2 x 10
A4
Scapular Pull-up
B1
Bench Press
4 x 1 @ 90 %
B2
Seal Row
4 x 8
B3
DB Bench Press (Alternating)
4 x 3
B4
Sledgehammer Strikes
4 x 10
C1
Push Press
3 x 1 @ 90 %
C2
Weighted Pull-up
3 x 5
C3
Seated Calf Raise
3 x 20
C4
Band Face Pull
3 x 12
D1
DB Shrug
3 x 10
D2
Reverse Shrug on Dip Bar
3 x 10
D3
DB Biceps Curls
3 x 10
A1
Cardio
1 x 2:00
A2
Band Hip Adduction Activation
2 x 10
A3
Bottom Up KB Press (Kneeling)
2 x 10
A4
DB Bent Over Row (Single Arm)
2 x 10
B1
Trap Bar Deadlift
4 x 4 @ 75 %
B2
Floor Press
4 x 6 @ 65 %
B3
Barbell Split Squat
4 x 5 @ 75 %
C1
Wall Ball
6 x 18
C2
Ring Muscle Up
A1
Sprint + Shuffle
2 x 20
A2
Dynamic Bounce to Lateral Push-Step
2 x 20
A3
Sprint to Backpedal
2 x 20
A4
High Knee Carioca
2 x 20
A5
Slalom Jump
2 x 10
B1
Rotational Fake Throw
4 x 10
B2
Four Corners
4 x 10
B3
Shuffle (Band Resistance)
4 x 3
B4
Jump Stop Deceleration
4 x 10
C
Ball Drop Drill
4 x 1
D
Ball Drop w/ Athlete Facing Away
3 x 1
E
Shadow/Mirror Drill
3 x 60
MSc. Applied Exercise Science, CSCS, CSAC
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