In-Tension Training LLC
Created during one of multiple shutdowns due to COVID 19. Therefore this program does not require gym access, only bodyweight.
Designed to be done at home, but could certainly be done in a gym. Designed for team sport athletes, and those looking to get more strong, powerful and athletic.
Perfect for youth athletes, those without signficant weight training.experience, or those withouit weight room access.
This program utilizes four two week phases (with one "deload week" in the middle to manage fatigue. First we build a base, then we develop strength, then we develop reactivity and explosive power, followed by a peaking phase.
This program is guranteed to make you stronger, faster, and more powerful. While also adding functional muscle mass, reducing risk of injury, and mobility/ movement competency.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Full dynamic warm up
1 x 1
B
Arm Mechanics Vertical Jump Drill
2 x 5
C
Speed Drop
2 x 5
D
Vertical Jump + Stick (Soft landing)
3 x 5
E
RFE SS (Iso)
3 x 8
F
Tempo push up (Iso)
G
Submax pogos
3 x 0:15
H
Diaphragmatic breathing
1 x 10
A
Dead bug
2 x 10
B
Side plank (top leg abduction)
2 x 0:15
C
Copenhagen plank
2 x 0:15
D
Outside-Inside ankles
2 x 10
E
Toe Raises
2 x 10
F
Single leg 1/4 squat + calf raise
2 x 10
G
Couch Stretch + Reach
1 x 3
H
Adductor rockback
1 x 3
I
Dorsiflexion + Ham Stretch
1 x 3
J
Shoulder handcuffs
1 x 5
K
Diaphragmatic breathing
1 x 10
A
Full dynamic warm up
1 x 1
B
Wall drill acceleration posture hold
2 x 0:10
C
A march (hands on hips)
2 x 10
D
Falling 1-2 Decel Step
2 x 5
E
Hip Bridge Isometric (hamstrings)
3 x 30
F
Table Inverted Row with Iso hold
G
Submax Alternating F/B Pogo
3 x 0:15
H
Diaphragmatic breathing
1 x 10
A
Dead bug
2 x 10
B
Side plank (top leg abduction)
2 x 0:15
C
Copenhagen plank
2 x 0:15
D
Outside-Inside ankles
2 x 10
E
Toe Raises
2 x 10
F
Single leg 1/4 squat + calf raise
2 x 10
G
Couch Stretch + Reach
1 x 3
H
Adductor rockback
1 x 3
I
Dorsiflexion + Ham Stretch
1 x 3
J
Shoulder handcuffs
1 x 5
K
Diaphragmatic breathing
1 x 10
A
Full dynamic warm up
1 x 1
B
lateral posture hold
2 x 10
C
Lateral bound
2 x 8
D
Rhythym hip flip
2 x 5
E
Glute bridge iso hold
3 x 30
F
Close grip push up
G
Submax lateral pogos
3 x 0:15
H
Diaphragmatic breathing
1 x 10
A
Dead bug
2 x 10
B
Side plank (top leg abduction)
2 x 0:15
C
Copenhagen plank
2 x 0:15
D
Outside-Inside ankles
2 x 10
E
Toe Raises
2 x 10
F
Single leg 1/4 squat + calf raise
2 x 10
G
Couch Stretch + Reach
1 x 3
H
Adductor rockback
1 x 3
I
Dorsiflexion + Ham Stretch
1 x 3
J
Shoulder handcuffs
1 x 5
K
Diaphragmatic breathing
1 x 10
