💪 4 day Off-season Strength & Power
Streccius Strength & Performance
Football , Weightlifting, Wrestling, Strength & Conditioning, Track & Field, RugbyPrograming based upon olympic and power movements integrated with functional strength throughout to improve overall strength, power & resilience. Mon Tues Thur Fri Split. Used for General Offseason development for sports with heavy power component: Football, TF Throws, Rugby, Wrestling
A1
Snatch
5, 5, 5, 3, 3 @ 53, 75, 78, 80, 83 %
A2
Shoulder Tri Set w/ Bands
5 x 5
B1
Front Squat
6 x 4 @ 48 %
B2
Single Leg Balance & Reach
3 x 3
B3
Clamshells
3 x 5
C1
Clean Deadlift
4 x 3 @ 60 %
C2
Band ABD External & Ext.
5 x 5
C3
Glute-Ham Raise
2 x 5
D
Deceleration Catches
3 x 5
E
Band Resisted Chops
4 x 6
F
Crunch
25, 25, 15, 25
A1
Back Squat
5 x 5 @ 53, 73, 78, 80, 83 %
A2
TKE
4 x 5
B1
Push Press
6 x 4 @ 48 %
B2
Inverted Row
3 x 8
B3
Physio Ball Push ups
3 x 10
C1
Snatch Balance
4 x 3 @ 63 %
C2
1-Arm DB Row
4 x 6
C3
Alternating Supermans
4 x 3
D
Pistol Squat
3 x 5
E
Talk Kneeling Anti-Extension Press
4 x 6
F
Hanging Knee Raise
4 x 10
A1
Split Jerk
4, 3, 3, 3, 3 @ 53, 75, 78, 80, 83 %
A2
Supinated Wall Slides
5 x 5
B1
Clean Pull
6 x 4 @ 48 %
B2
Single Leg RDL
3 x 3
B3
Theraband Side Walk
3 x 10
C1
RDL
4 x 6 @ 63 %
C2
4-Way Dead Bug
4 x 4
C3
One-arm Forward Back KB Lunge
4 x 3
D
Shoulder Taps
4 x 5
E
MB Side Throw
4 x 6
F
DB Side Bend
4 x 10
A1
Clean
5, 5, 5, 4, 4 @ 53, 75, 78, 80, 83 %
A2
Glute Bridge
4 x 5
B1
Snatch Pull
6 x 4 @ 48 %
B2
Seated Cable Row
3 x 8
B3
Pull Up Shrug
3 x 5
C1
Pull-Up
5 x 8
C2
Barbell Bicep Curl
4 x 8
C3
Tricep Pushdown
4 x 10
D
Step Down
4 x 5
E
Suitcase Carry
4 x 20
F
Plank
1:00, 0:45, 1:30, 3:00
Phil Streccius
CSCS, USAW L2, former collegiate S&C
