Strongbyscience
(previously sold on my website)
The third phase of this program is designed to help the body produce the highest amounts of neuromuscular power, thus increasing the working potential of your muscles. Building off the previous stages, this stage utilizes contrast training to combine high neuromuscular efforts in various movements and loads (4 total exercises). Each contrast circuit is organized in a way to modify the load under which a maximal intent effort is being performed. Each circuit should be done so that there is 30-60 seconds of rest between exercises and 3-5 minutes of rest between circuits. If longer rest needed, do not hesitate to take it. It is critical that movement quality and velocity are not sacrificed for repetitions or number of times a circuit is performed. In order to best optimize the efficiency of the workout, it may be best to set your equipment up prior to beginning the contrast circuit. This eliminates the need to spend rest time setting up the next exercise.
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Hop Skip Prep 3
Each exercise is performed for 10 yards or 10 reps for 1-2 sets. We want to be smooth and rhythmic! When a movement is only to be done with one leg at a time or one direction (like the side skip) do one leg/direction for 5 yards then switch
Prep
B
CNS Rev Up
2 second build up 5 second max effort 3 second cooldown
C1
Isometric Split Squat
3 x 3
C2
BW Step Up Jumps
3 x 3
C3
DB Power Lunge
3 x 3 @ 10 %
C4
band assisted single leg jumps
3 x 3
Recovery
D
Lower body band stretch
Prep
A
Dynamic grounded
8-10 reps per exercise. Take your time, no rush at all. 1-2 sets
Prep
B
BW Lower Body
5 reps each exercise each leg (when single leg) 2 second pause at the bottom of the movement 2-3 sets
Prep
C
In place body weight warmup
10 reps each leg 1-2 sets
D
High Pin Squat
10 x 2 @ 8.5
E
KB Swings
3 x 4 @ 4
F
Banded TKE
2 x 15
Recovery
G
Bench Stretch Series
20-30 seconds 1-2 sets
Prep
A
Lower Body Prep (1)
2-3 rounds not for time 10-12 reps an exercise Take your time, this is to get you ready for the upcoming training session. No need to spike the heart rate
Prep
B
skip series
10 yards each exercise 2-3 sets and build up in effort
C1
Trap Bar Rhythm Jump
3 x 3 @ 40 %
C2
Rocker Jumps
3 x 3 @ 10 %
C3
Band assisted jumps
3 x 3
C4
Box Jumps With Pre-Hop
3 x 3
Recovery
D
BW static stretch 2
2 sets each stretch, aim for about 40 second holds
