Strongbyscience
(same as previously sold on my website)
Phase II features a larger emphasis on maximal strength. Building off of phase I and preparing the body for phase III, phase II is designed to increase the maximal force producing capacity of the muscles. This stage focuses on raising the maximal strength capacity on the working movement. Compared to phase II, primary exercises move towards a range of motion closer to that of sport. This allows for more specific loading over ranges of motion that are most involved in vertical power production.
Isometrics will be utilized in this phase as a means to target both tendon and muscular changes, as the intensity of each hold increases from the previous phase. Phase II also features movements with a pause and slow eccentric lowering tempo. This forces the body to work on “reversal” strength out of weak position and reducing the additional working effect of stretch reflexes.
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Hip Prep BW
Exercises done at your own pace - roughly 5-10 reps each side. Do need to rush! 2-3 sets
Circuit
B
iso hold for 3 sets of 20 seconds each leg 20 reps 2 sets of hip bridge march
C1
Band assisted jumps
6 x 2
C2
Box Jumps CMJ
6 x 2
D
Elevated Trap Bar Deadlift
3 x 3 @ 82.5 %
E
DB Pause RDL
3 x 5 @ 7
F
DB Oscillating Bulgarian Split Squat
3 x 3 @ 6
G1
BW Quick Double Leg Calf Riase
3 x 6
G2
BW Inside Leg Wall Calf Raise
3 x 6
G3
BW Outside Leg Calf Raise
3 x 6
Recovery
H
Bench Stretch Series
30 seconds 1-2 sets each stretch
Prep
A
In place hips 2
10 reps each leg 1-2 sets
B
cmj trap bar jump
5 x 2 @ 65 %
C
Barbell Pause Front Squat
3 x 4 @ 70 %
D
Barbell Glute Hip Bridge
3 x 4 @ 6
E
Elevated Straight Leg March
3 x 4
Recovery
F
Lower body band stretch
20-30 seconds each leg 1-2 sets take your time and cooldown
Prep
A
Banded 4-way hip
10 reps 2 set each exercise
Prep
B
Skip prep
10 yards for A skip and Hamstring Kicks 10 total reps for lateral hop 2-3 sets
C1
Sport Squat
6 x 2 @ 75 %
C2
Rocker Jumps
6 x 2 @ 0 lb
D
DB Split Squat
3 x 4 @ 6
E
Hand Support Single, Arm/Leg KB Swing
3 x 4 @ 6
F
Isometric Split Squat
3 x 10
Recovery
G
BW static stretch 2
2 sets each stretch, aim for about 40 second holds
