Spada Strength Systems
Combat Sports
Coach
Paul Spada
This program is designed to compliment your current training program and educate you on proper neck strengthening protocols. We focus on training the neck in all planes of motion utilizing both isometric and dynamic movements. There should be an emphasize on moving through a full range first before adding additional load.
Features3 sessions per week
Must use App app to view and log training
Program Training
College Strength and Conditioning Coach
Demand more from yourself. You know you have more to give. Hire the last coach you will ever need to help you reach your goals.
Equipment
Recommended
Light resistance band // 10-25lb plate // dumbbells' 2.5lbs to 25lbs // cable machine.
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A1
Anti Flexion/Extension Banded Neck ISO
2 x 0:20
A2
Side Lying DB External
2 x 10
B1
Band Pull-Apart
2 x 15
B2
DB Shrug
2 x 15
Tuesday
Week 1 Day 3
A1
Banded Neck Rotation
2 x 10
A2
DB External From Bench
2 x 10
B1
DB Lateral Raise
2 x 15
B2
Cable Upright Row
2 x 15
Thursday
Week 1 Day 5
A1
Banded Anti Lateral Flexion
2 x 0:20
A2
DB External Arm in Front
2 x 10
B1
Incline Powell Raise
2 x 15
B2
KB Bottoms up Carry
2 x 25
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