Coach Smith Performance
8 week program with 2 workouts a week. Each workout will have a 4 part main movement section where you will alternate between heavy compound movements, plyometric movements, weighted movements focused on moving quickly, and assisted plyometrics. At the end of each workout there will be additional strength work for 2-3 muscle groups. The work outs will take roughly 40-50 min
2 sessions per week
Must use App app to view and log training
Program Training
Strength/Power
A
Lower Pull Warm-Up 1
Go through each exercise one time for the designated rep range: - T-Spine Foam Roller Rotation x10e - Bear Hug Extension and Rotation x5e - Distracted Elephant Walks x10-15e - Distracted Hip Hinge x10-15e
B
Backwards Sled Drag
1 x 3:00
C1
Trap Bar Deadlift (3/5/1)
4 x 3
C2
Seated Box Jump 1
4 x 4
C3
Kettlebell Swing
4 x 8
C4
Step-Up Jump
4 x 4
D1
Back Extension
3 x 10
D2
Adductor Plank
3 x 1 @ 0:30
E1
RFE Lunge
3 x 6
E2
Hip Flexor Holds
3 x 3
Prep
A
Lower Pull Warm-Up 1
Go through each exercise one time for the designated rep range: - T-Spine Foam Roller Rotation x10e - Bear Hug Extension and Rotation x5e - Distracted Elephant Walks x10-15e - Distracted Hip Hinge x10-15e
B
Backwards Sled Drag
1 x 3:00
C1
RDL (3/5/1)
4 x 5
C2
Broad Jump 1
4 x 4
C3
Banded Deadlift
4 x 8
C4
Single Leg Seated Jump
4 x 4
D1
Posterior Isometric
3 x 3 @ 10
D2
Single Leg Step Downs
3 x 8 @ 0 lb
E1
Swiss-ball Hamstring Curl
3 x 8
E2
Standing Hip Flexion
3 x 8
Try my program and train twice per week, seeing improvements in strength, power, and increased overall athleticism.
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