New

Strong Athlete 2 Accumulation 1

Tak Athletics

Multi-sport
Coach
TAK ATHLETICS

***Accumulation 1 (Phase 2) ***

This phase follows the prep phase of Anatomical Adaptation (Phase 1). The accumulation phase focuses on building work capacity incrementally through increased volume and intensity.

Any sport would benefit from a proper accumulation phase in order to increase work capacity for the next phase of training, intensification.

Covers 5 prep circuits and 5 workouts consisting of mobility, endurance, strength, core, and energy system work.

Check with your physician prior to beginning program to make sure you are capable and prepared to take part in this program.

Features
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. All programming is done through the app.
Equipment
Required
Stability Ball // Box // Dumbbells // Barbell // Weight plates // Landmine // Mini band // Assault bike // Medicine ball // Roller // Sled // Thick band // Kettlebells // Bench // Treadmill
Recommended
BFR cuffs
sample week banner image
phoneMockup
Sample Week
Week 1 of 3-week program
Sunday
Strong Athlete 2

Prep

A

Prep Circuit Acc 1 - 1

1x through - Spiderman to Cossack x5/ side - Alternating bridge march x 8 / side - 90/90 front leg hip IR with forward lean x5 / side - Snap downs to lateral jump x5 / side - 4D stationary lunges x3 / side

B1

Stability Ball Single Leg Glute Bridge

3 x 10

B2

Bodyweight Single Leg Squat Off Box

3 x 6

B3

Cervical Lateral Flexion

2 x 3 @ 3

C1

Dumbbell Crossover Step Up

4 x 8

C2

Reverse Crunches

3 x 15

D1

Landmine Lateral Lunge

4 x 8

D2

Dead Bug Mini Band Psoas March

3 x 10

E

Assault Bike

1 x 10:00

Monday
Strong Athlete 2

Prep

A

Prep Circuit Acc 1 - 2

Alternating Spiderman to downward dog x6/side Body weight windmill x6/side Side to side double leg line hop x10 Snap down to spin jump x3 / side 90/90 front foot lift off to extension x6 / side

B

Isometric Cervical Flexion

2 x 3 @ 3

C1

Kettlebell Swing

4 x 10

C2

DB Farmer's Carry

@ 80

C3

Med Ball Slams

4 x 10

C4

Alternating Dumbbell Step Ups

4 x 12

C5

Step Up And Over Bench

4 x 20

D

Banded Hip Mobility In Reverse Lunge Posterior Traction

1 x 8

Tuesday
Strong Athlete 2

Prep

A

Prep Circuit Acc 1 - 3

Twice through: Side lying thoracic rotation 5 / side Seated single knee to chest 5 / side Alternating 90/90 pigeon 5 / side Groin rock 5 / side Partial sleeper stretch 5 / side

B1

Incline DB Row

4 x 12

B2

Incline alternating dumbbell bench press

4 x 10

B3

Bent Arm KB Waiter Walk

@ 30

C1

Side Plank On BOSU

3 x 20

C2

Front Plank Plate Switches

3 x 20

C3

Side Lying External Rotation

3 x 10

C4

Isometric Cervical Rotation

2 x 3 @ 3

D1

Banded Groin Rock Posterior Traction

1 x 1 @ 60

D2

Banded Pigeon Anterior Traction

1 x 1 @ 60

D3

Banded Ankle Dorsiflexion Mobilization

1 x 1 @ 60

D4

Hip Series - Single Hip To One Side

1 x 5

Thursday
Strong Athlete 2

Prep

A

Prep Circuit Acc 1 - 4

Warm up takes about 15' Foam rolling first - 5' - groin, hip flexors, quads, calves, I-T band, glutes, back, lats. Assault bike - 1 mile at warm up pace 1x through: Mini Band Hip March 8x / side Cook Squat 10x Plate Hip Airplane 6x / side Shoulder extension Crab Position 2@ :20 90/90 Elevated Knee Hip Internal Rotation 5 @ 5 sec holds Snap Down to Vertical Jump X6 A Series A Hops x8 / side Forward Alternating Close Outs x8 / side

B1

Dead Stop Hike Kettlebell Swing

4 x 8

B2

Neutral grip pull up

3 x 10

B3

Shoulder C.A.R.S. in half kneel

3 x 5

C1

Front Foot Elevated Dumbbell Reverse Lunge

4 x 10

C2

Feet Elevated Inverted Row

4 x 8

C3

Suitcase Carry

4 x 30

D1

Band Resisted Stir The Pot

3 x 10

D2

Dead Bug Med Ball Overhead

3 x 6

D3

Isometric Cervical Extension

2 x 3 @ 3

E

Assault Bike

1 x 12:00

F1

Banded Hip Traction Series On Floor Ankle Anchor

1 x 1 @ 60

F2

Banded Shoulder Mobility Traction Lat in Half Kneel

1 x 1 @ 60

Friday
Strong Athlete 2

Prep

A

Prep Circuit Acc 1 - 5

Should take about 15' Roll - 5' - calf - I-T Band - lats - pec minor release flexion Treadmill = 5' 1'@ 3.5-4 mph @ 2% 1'@ 3.5-4 mph @ 3% 1'@ 3.5- 4 mph @ 4% 1'@ 3.5-4 mph @ 5% 1'@ 3.5-4 mph @ 5% 1x through - Alternating Spiderman to walking inch worm 6 / side - Yoga pike with toe touch opposite side 6 / side - Hamstring floss 10 / side 2x through - Forward and backward line drill 5x - A series 3 skip - Butt kickers 10 / side

B

Seated Banded Leg Curls

30, 15, 15, 15

C1

Single Arm Kettlebell Bench Press Bottoms Up

4 x 8

C2

I's T's Y's On Stability Ball

2 x 8

C3

Standing Banded Hip Adduction

3 x 10

D1

Tall Kneeling Landmine Press

4 x 10

D2

Face Pull in Iso Split Squat to External Rotation

3 x 6

D3

Mini Band Standing Hip Abduction

3 x 10

E1

V Tucks

3 x 10

E2

1/2 Turkish Get Up

2 x 5

F

Shuttle Run

1 x 5

G

Sprint

1 x 5

H1

Posterior Chain Floss

1 x 1 @ 60

H2

Banded Half Kneeling Hip Flexor

1 x 1 @ 60

Strong Athlete 2 Accumulation 1