Strongbyscience
As a former athlete, I want to be able to be athletic as long as a I can. The keyword here being "former", meaning I might have taken a break or two from the "athletic" side of things. Regardless, if I want to be able to move and play the way I want to, I need training to help build and maintain my "athletic" base of movement and strength training. This four week program designed to support those goals. We train three days a week, working on a variety of plyometric and strength exercises. Instead of rushing into it, the program is built to progress with intensity over the four week period. Mondays and Fridays are our hybrid lifting/movement days while Wednesday is a mid week break from lifting, solely focused on movement and isometrics. Once you feel ready to go, it might make sense to use this program to slingshot you into the Athlete team
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Barefoot prep
Pick 3-4 of the following exercises. Do them at a nice and comfortable pace for about 10-15 seconds each set 1-2 rounds
Prep
B
CNS Rev Up
CNS Rev up here. Each exercise is done with max speed for about 4-6 seconds with a 1-2 second cool down. 2-3 sets here
C1
Rocker Jumps
3 x 2
C2
Box Jumps CMJ
3 x 2
D
Barbell Pause Front Squat
8 x 2 @ 60 %
E
Barbell RDL
3 x 5
F
DB Step Downs
2 x 3
G
Tempo Runs
4 x 100
Recovery
H
static 4
1-2 round of 30 seconds each stretch please
Prep
A
Movement Shuffle Flow
1-2 sets of each exercise, totally up to you. I just want you to get used to moving your body differently 20 seconds each movement, go at your own pace here. If you are comfortable going a little faster then do so
Prep
B
skip series
10 yards each exercise 2-3 sets and build up in effort
C
Rolling Starts
4 x 25
D1
band assisted cycle jumps
3 x 5
D2
Band assisted pogo hops
3 x 10
E
DB Isometric Lunge Hold
3 x 20
Recovery
F
BW static stretch 2
2 sets each stretch, aim for about 40 second holds
Prep
A
Movement 3
5-10 reps each leg 1-2 rounds Go at your own pace and take your time no rush
Prep
B
pop series 1
each exercise done for a total of 10 seconds you can have your shoes on or off, it is up to you. I recommend starting with shoes on
Prep
C
Plyo builder
Either one or two feet here! Whatever you are comfortable with. Aim for about 6-8 reps either both legs or each leg. 1-3 sets based on how comfortable you are. I want you to use this as something we continue to build off of. Over time your moderate intensity will change and you will be able to do more. So... don't try and do the most today
D
Gallops For Max Height
2 x 3
E
Trap Bar Shrug Pull
3 x 3
F
DB Bulgarian Split Squat
5 x 2
G1
Banded TKE
2 x 15
G2
Laying banded hamstring curl
2 x 12
G3
Barbell Calf Raise
2 x 10
Conditioning
H
Lower Body Band Stretch
Each stretch is held for about 30 seconds 1-2 rounds
