APEX READY
Pedulla Performance
Strength & Conditioning, Speed, Plyometrics, Field Sports, Multi-sportFINALLY, a program to follow.
My name is Joe Pedulla and I want to personally welcome you to APEX READY. I would also like to publicly recognize and express appreciation for Tim Riley's collaboration for this massive project. This is the very first officially licensed APEX training program to ever hit the market. The APEX brand name, image and likeness has been used with permission and collaboration by and from APEX Founder, Tim Riley.
Designed for the greatest athletes on earth, APEX athletes, this program will take you through a systematic, structured blueprint to help you attain the greatest APEX SCORE possible. From THE FAST 40, THE TOSS, the BROAD, THE VERT, THE PULL, THE PUSH, and THE MILE, we cover it all with intensity and balance.
The goal of this 20 week training system is to take you from Monday, December 1st, and turn you into a complete monster, leading you directly into the next in person APEX event 20 weeks from now. This program also has embedded leaderboards and competitions at least 4 times per week so that you can compete with others as you train. We EXPECT you to flaunt those numbers in the community chat.
Here is the weekly structure: (certain days will change as you approach and work through the taper phase at the end):
Monday: Acceleration, Throws & Jumps
Tuesday: Jumps, OLY Lifts & Lower Body Strength
Wednesday: Upper Body Strength & Mile Run Prep
Thursday: Aerobic Capacity/Steady State Conditioning & Arm Farm
Friday: Max Velocity, Plyometrics, OLY Lifts & Lower Body Strength
Saturday: Upper Body Strength, Hypertrophy & HIIT Conditioning
Here is the training block sequence:
2 Weeks: General Work Capacity
4 Weeks: Maximal Strength
3 Weeks: Power
3 Weeks: Specific Work Capacity
4 Weeks: Maximal Strength
2 Weeks: Power
2 Week Volume Taper Phase
If you aren't APEX READY, we're gonna change that.
A
Acceleration Warm Up
1 x 8:00
B
MedBall Reverse Throw For Distance
1 x 12
C
Broad Jumps
1 x 12
D1
Sled Acceleration March
3 x 1 @ 10
D2
1/2 Kneeling Start
3 x 1
E
Chain/Sled (Resisted) Sprint
1 x 3 @ 15
F
Crouch Start
8 x 10
G
SL Hip Thrust ISO
1 x 2:00
A1
Lunge ISO
1 x 3:00
A2
Deep Tier Lunge Plyo
2 x 20
B1
Clean Pull + Power Clean
4 x 2
B2
Seated BoxJump
4 x 4
C1
Squat Variation of Choice
3 x 5
C2
Mobility of Choice
3 x 8
D
Deficit BB RDL
2 x 8
E1
Lying Hamstring Curl
2 x 12
E2
Lateral Line Bridge (arm on bench)
2 x 12
A1
Deep Push Up ISO
2 x 45
A2
Face Pull
2 x 15
A3
MedBall Scoop Toss
2 x 8
B
Standing Depth Land Push Up
3 x 5
C1
BB Bench Press
5, 5, 5, _
C2
Neutral Grip Chin Up
5, 5, 5, _
D1
DB Rows
2 x 10
D2
1/2 Kneeling Landmine Press (Contralateral)
2 x 10
E1
Tricep Pushdowns
2 x 15
E2
Ab Rollout
2 x 15
A
Tempo Run
1 x 12 @ 100
A
Assault Bike
1 x 25:00
B1
DB Hammer Curl
3 x 20
B2
DB Lying Tricep Extension
3 x 20
B3
DB Lateral Raise
3 x 20
C
Mobility of Choice
1 x 10:00
A1
Below The Knee Hang Clean
4 x 3
A2
NCM Hurdle Jump
4 x 4
B1
Hatfield Reverse Lunge
3 x 4
B2
Mobility of Choice
3 x 8
C1
Glute Ham Raise
C2
Pitshark Calf Raise
2 x 12
A
Max Velocity Warm Up
1 x 8:00
B
Extensive Alternating SL Hops
2 x 12
C1
4 Step Drill
1 x 3
C2
Buildups
1 x 2 @ 30
D1
Chain/Sled (Resisted) Sprint
1 x 4 @ 20
D2
Flying 10
4 x 20
A1
MedBall Chest Pass
3 x 8
A2
MedBall Split Stance Side Toss
3 x 8
A3
MedBall Forward OH Throw
3 x 8
B1
DB BenchPress
3 x 8
B2
Lat Pulldowns
3 x 12
B3
Single Arm Shoulder Press
3 x 10
B4
TRX/Supine Row
3 x 15
C
Assault Bike
1 x 10 @ 60
Joe Pedulla
Joe Pedulla is a Certified Strength & Conditioning Specialist and current Strength & Conditioning Coach in Power 4 Collegiate Athletics. Joe formerly coached in the MiLB with the Kansas City Royals, was an S&C coach at Ghost Lab NJ, intern and head coach at NJ FASSST, and intern at Texas Christian University. Joe has trained hundreds of collegiate, high school, and professional athletes.
...and then there's training like an APEX ATHLETE. Which will you be?
Get APEX READY
