Block Zero System
Lighthouse Performance SYstems
General Fitness, Functional Fitness, Strength & Conditioning, Multi-sportThe Block Zero system is a multi-phased, progressive approach at introducing a novice athlete to more advanced systems of training.
Are you a high school athlete committed to the college level next Fall? Is your goal to play at the collegiate level? Or are you a weekend warrior, interested in shifting your training style towards a more athletic regiment?
If so, this program is ideal for you!
Inside you will find the exact program I have fine tuned over years for incoming Freshmen at the collegiate level, allowing them to integrate in with the collegiate environment and their respective teams quickly, efficiently & safely.
This program includes 4 total phases of training, each focusing on a different method or category of training:
BLOCK 1 (2 Weeks): Circuits, BLOCK 2 (3 Weeks): Fundamental Patterns, BLOCK 3 (4 Weeks): Tempo (Eccentrics & Isometrics), BLOCK 4 (3 Weeks): Qualities (Speed, Strength & Volume)**
At 12 weeks of total training, each phase contains 3 days of resistance training and 2 days of conditioning/speed training.
Prep
A
Warm Up Circuit - Block Zero
Warm Up Movements: Perform 2 Rounds Cat Camel Jump Rope Groiners Banded Side Steps Banded Pull Aparts
Strength/Power
B
Contralateral Circuit
Perform as many repetitions as you can for each exercise within the 30second time frame. Then Rest for 30 seconds before proceeding to the next exercise. Each Exercise contains a lower body & upper body pattern simultaneously. You will perform one side at a time for the full 30 seconds, rest 30 seconds and then perform the same exercise, but opposite leg & arm for another 30 seconds. Then move to the next exercise. There will be a total of 10 sets in each round accounting for each side. Full video of additional contralateral options are attached. You have the autonomy to choose, however suggested movements are below. Rest a full 2 minutes between rounds. Perform 3 rounds total. TIP: Set up all exercises as a "station" if possible given the facility you are training in. This way you can maximize your rest time and not waste it by setting up the next exercise. Exercises: Reverse Lunge w/ Banded Row Step Up w/ DB Overhead Press SL RDL w/ SA Row Lateral Lunge w/ Banded Press Side Plank w/ SA Cable Row
A
Dynamic Warmup 1
@ 20
B
10 x 10 YD Protocol
2 x 10
Prep
A
Warm Up Circuit - Block Zero
Warm Up Movements: Cat Camel Jump Rope Groiners Banded Side Steps Banded Pull Aparts
Strength/Power
B
ISO Circuit
For our 2 Med Ball exercises, perform as many repetitions as you can for each exercise within the 30second time frame. Then Rest for 30 seconds before proceeding to the next exercise. For all other exercises, we are aiming to complete an ISOMETRIC hold in the bottom position of each pattern. ie. a Rear Foot Elevated (RFE) Squat, you will hold the bottom position for 30 seconds, rest 30 seconds and repeat on the opposite leg. Rest a full 2 minutes between rounds. Perform 3 rounds total. TIP: Set up all exercises as a "station" if possible given the facility you are training in. This way you can maximize your rest time and not waste it by setting up the next exercise. Exercises: Med Ball Slam RFE Squat (Left Leg) RFE Squat (Right Leg) Push Up Hold TRX Row Medicine Ball Recoil Slam RDL w/ Y Lateral Squat (Left Leg) Lateral Squat (Right Leg) Chin Up Hold
A
Dynamic Warmup 1
@ 20
B
100 Yard Sprint
2 x 4 @ 20
Prep
A
Warm Up Circuit - Block Zero
Warm Up Movements: Cat Camel Jump Rope Groiners Banded Side Steps Banded Pull Aparts
Strength/Power
B
MASS Circuit
Perform as many repetitions as you can for each exercise within the 30second time frame. The goal would be to complete 15 Quality repetitions. Then Rest for 30 seconds before proceeding to the next exercise. If you can't complete 15 repetitions, lighten the weight used. If you complete more than 15, you should add weight next round. Rest a full 5 minutes between rounds. Perform 3 rounds total. TIP: Set up all exercises as a "station" if possible given the facility you are training in. This way you can maximize your rest time and not waste it by setting up the next exercise. Exercises: Trap Bar Deadlift Bench Press Goblet Squat Cable Row DB Thruster Lat Pull Down Back Squat Push Up TRX Row Treadmill Sprint
Brian Roller
Brian Roller is a Certified Strength & Conditioning Coach. He is currently a professional hockey S&C Coac, former DI S&C coach and DIII Men’s Ice Hockey player. With over a decade of coaching experience and two decades on the ice, Brian has seen what it takes to win at a high level. Brian has worked with hundreds of athletes of all ages; from youth, high school, collegiate and professional.
Be the highest performer on day 1 next season. You're one click away from unlocking a new level of potential and shining your light!
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