W2 Performance
Strength & Conditioning, Football , General Fitness
Coach
Will Ratelle
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1
A
Triple Response Broad Jump
B
Sled Sprints
C
Sprint
4 x 10
D
Tempo Runs
8 x 60
Monday
Week 1 Day 2
A
Block Power Clean
6 x 3
B
Front Squat
4 x 3
C
RDL
4 x 5
D
Dynamic Isometric RDL (Below Knee)
Tuesday
Week 1 Day 3
A
Power Snatch
3 x 4
B
Standing Vertical Jump
C
Bench Press
4 x 3
D
Dynamic isometric Bench Press
E
Pendlay Row
5, _ , _ , _
Wednesday
Week 1 Day 4
A1
Linear Bound
4 x 30
A2
Straight Leg Bounds
4 x 30
B
Consecutive Hurdle Jumps
C
20 yard fly (20 yard build)
D
Float-Fly-Float Sprint
Thursday
Week 1 Day 5
A
Power Clean
3 x 4
B
Broad Jump
C
Box Squat
D
Nordic Hamstring Curl
3 x 5
Friday
Week 1 Day 6
A
Close Grip Bench Press
5, MAX
B
Overhead Press
2 x 5
C
Chin-Up
MAX, _ , _ , _ , _
D
Steady State Work
Saturday
Week 2 Day 0
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