CAPACITY 1.0
Pedulla Performance
Strength & Conditioning, Speed, Plyometrics, Field Sports, Multi-sportCAPACITY 1.0 is a 3 week GPP training program. As simple to follow as it is intricately designed, this program will increase your work capacity to handle the intensity and demands that come with maximal strength, speed, plyometric, and jump training.
From sprinting progressions, AMRAP sets, hypertrophy, and general strength development, to extensive plyometrics, jumping, long duration isometrics, and aerobic conditioning, this program offers you everything you need to become an absolute workhorse.
This will challenge you in every regard. You will become the strongest, most explosive version of yourself if you commit yourself to what this program offers:
2 Speed Sessions, 2 Lower Body Lifts, 2 Upper Body Lifts, and 1 Aerobic Conditioning/Low Intensity Day distributed across a 6-day training week.
Each training day contains primary, secondary, and tertiary emphases. There is plenty of variety within each training week to maintain an engaging training experience.
This program is the prerequisite to FORCE 1.0, a 6 week program which targets maximal strength, acceleration and max velocity sprinting at a much higher, specific, intense and demanding level.
This program was built to deliver the highest quality training that I can provide, produced and refined after years of study and ongoing experimentation with hundreds of athletes. It is the epitome of a principles based training approach, coupled with subjective knowledge from both trial and error, and success during my coaching experience and personal development.
See you on the inside.
A1
Forward Zig Zag Ankle Pogos
2 x 20
A2
SL Lateral Line Ankle Pogos
2 x 8
B
Leg Swings
1 x 10
C1
A-Skips
2 x 1 @ 10
C2
PVC High Knees
2 x 1 @ 10
D
Power Skip for Distance
2 x 5
E
COD: LAX Ball I-Drill
1 x 2 @ 10
F
High Plank Start
1 x 6 @ 10
G
Crouch Start
1 x 6 @ 15
H
Seated Broad Jump
1 x 15
A1
Rocker Box Jump
4 x 5
A2
Rotational Lateral Bound
4 x 3
B1
FFE DB Reverse Lunge
4 x 5
B2
In-Step Circles
4 x 5
C1
DB RDL
2 x 12
C2
MedBall Jefferson Stretch
2 x 8
D1
Glute Ham Raise
D2
Pallof Rotation
2 x 12
A1
Eccentric DB Shoulder ER
2 x 10
A2
Lateral Bear Crawl
2 x 10
B1
Depth Land Push Up
4 x 5
B2
Axe Slam
4 x 4
C1
DB BenchPress
6 x 5
C2
TRX/Supine Row
6 x 8
D1
Lat Pulldowns
3 x 12
D2
1/2 Kneeling Landmine Press (Contralateral)
2 x 10
E1
Incline Bicep Curl
3 x 20
E2
DB Lying Tricep Extension
3 x 20
E3
Ab Rollout
2 x 15
A1
Banded Pogos
3 x 12
A2
Low Hurdle Hops
3 x 8
B
Leg Swings
1 x 10
C1
1-2 Switch
2 x 1 @ 10
C2
PVC Retro High Knees
2 x 1 @ 10
D
Power Skip for Height
2 x 5
E1
Falling Start
1 x 4 @ 15
E2
Buildups
1 x 4 @ 30
F
Tempo Run
1 x 10 @ 75
G
ISO Lunge w/ Floating Heel
1 x 2:00
A
BB Loaded ISO Lunge
3 x 30
B
Continuous Yielding Lunge Jump
4 x 5
C1
FrontSquat
5, 5, 5, 5, _
C2
Hip Matrix
4 x 1
D1
Split Stance RDL
2 x 10
D2
Adductor Plank
2 x 00:30
E1
Lying Hamstring Curl
2 x 15
E2
Supine GHD Plank
2 x 45
A1
MedBall Split Stance Side Toss
3 x 8
A2
All 4s Kick Through
2 x 8
B
Depth Land Push Up
4 x 5
C1
Neutral Grip Chin Up
5, 5, 5, 5, 5, _
C2
Alternating DB Bench Press w/ ISO at Top
5 x 6
D1
DB Rows
3 x 15
D2
1/2 Kneeling Shoulder Press
2 x 10
E1
DB Bicep Curl
3 x 25
E2
Tricep Pushdowns
3 x 25
E3
Off Bench Oblique Plate Push
2 x 15
A
Assault Bike
1, 12, 1 @ 2:00, 0:30, 2:00
B
Assault Bike
1 x 12:00
Joe Pedulla
Joe Pedulla is a Certified Strength & Conditioning Specialist and current Strength & Conditioning Coach in Power 5 Collegiate Athletics. Joe formerly coached in the MiLB with the Kansas City Royals, was a part-time coach at Ghost Lab NJ, intern and head coach at NJ FASSST, and intern at Texas Christian University. Joe has trained hundreds of collegiate, highschool, and professional athletes.
You are about to run one of the most well rounded programming sequences you can find. Commit yourself, put in the work, and become unrecognizable to your former self. Let's go.
Get CAPACITY 1.0
