FORCE 1.0
Pedulla Performance
Strength & Conditioning, Speed, Plyometrics, Field Sports, Multi-sportFORCE 1.0 is a 6 week training program. This program is exactly what it sounds like. It is intended to push the ceiling, increasing your ability to produce maximal force and produce it fast. It is easily the hardest, yet most rewarding program I have ever put myself through.
From loaded sprints, flying 10s, rep maxes, and maximal strength and hypertrophy development, to true plyometrics, loaded and unloaded jumps, and heavy isometrics, this program embraces everything it means to be a freak athlete and then some.
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 progression from CAPACITY 1.0, a 3 week program which targets work capacity and your ability to become a true workhorse and handle this program.
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
Leg Swings
1 x 10
A2
Snappy Long Lunge
2 x 10
B
E-Skip
2 x 10
C1
Yuri Step
3 x 4
C2
Alternating Extensive Acceleration Bounds
3 x 5
D
COD: Return Shuffle to Sprint
1 x 2 @ 10
E1
Chain/Sled (Loaded) Sprint
2 x 4 @ 10, 15
E2
1/2 Kneeling Start
2 x 4 @ 10, 15
F
Double Broad Jump
1 x 10
A1
Single Loaded Squat Jump
4 x 3
A2
Seated SL Box Jump
4 x 2
B1
FrontSquat
5 x 5
B2
QHF Stretch on Wall
4 x 30
C1
BB RDL
8, 6
C2
All 4s Reach Through
2 x 8
D1
Nordic Hamstring Curl
3 x 5
D2
Lateral Line Bridge (arm on bench)
2 x 15
A1
1/2 Kneeling Crossbody Shoulder ER
2 x 10
A2
Crab Bridge w/ Reach
2 x 5
B1
Explosive Push Up to Box
4 x 4
B2
MedBall Sit Up Throw
4 x 4
C1
Football Bar Bench Press
5 x 5
C2
Neutral Grip Chin Up
5 x 5
D1
Chest Supported Row
4 x 12
D2
Zottman Curl
3 x 15
D3
Dips
A
Assault Bike
1, 7, 7, 1 @ 2:00, 0:30, 0:30, 2:00
B
Assault Bike
1 x 12:00
C1
Face Pull
3 x 20
C2
Eccentric Ys
2 x 8
C3
Pike Ab Rollout
2 x 15
C4
Elevated Calf Raise
2 x 12
C5
Adductor Plank
2 x 30
A
Drop Trap Bar Jump
4 x 3
B
BB Reverse Lunge
4 x 4
C
Hand Supported SL RDL
2 x 8
D1
Loaded Spring Ankle ISO
3 x 30
D2
ISO Hamstring Bridge
2 x 45
A1
Straight Leg Up and Overs
2 x 5
A2
Straight Leg Retraction
2 x 8
B1
Retro High Knees
2 x 10
B2
Prime Time for Speed
2 x 10
C
Continuous Tuck Jumps in Place
3 x 6
D
Buildups
1 x 4 @ 30
E
Crouch Start
1 x 4 @ 30
A1
FWD/BWD Push Up Line Hop
4 x 6
A2
MedBall Scoop Toss
3 x 8
B
Explosive Push Up to Box
4 x 4
C1
Seated Military Press
5 x 6
C2
Crossbody Lat Pulldown
5 x 8
D1
Deficit Push Up
D2
DB Rows
3 x 15
E1
DB Bicep Curl
3 x 20
E2
Tricep Pushdowns
3 x 20
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 FORCE 1.0
