Damascus Training
FootballThis is a Football preparation program. This is to help you create the competitive edge that you have been looking for this off-season. The goal of this program is to improve acceleration ability, max speed, change direction ability, add strength, add power, and put on that needed size. To handle the demands of a savage game you must prepare like a SAVAGE! This program is for those willing to do anything to reach their true athletic potential on the field!
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Isometric Lunge Hold
1 x 1:00
A2
Lateral Hops (Outside/Inside)
1 x 0:30
A3
Deep tier Lunge Hop
1 x 30
A4
Lizard Crawl
1 x 20
A5
Push-up pulse
1 x 30
A6
Lateral Lunge
1 x 10
A7
Frankenstein Walks
1 x 20
A8
Straight Leg Bounds
1 x 20
A9
Power Skip
1 x 20
B1
SL Calf Wall Push
2 x 0:30
B2
Sled Sprints
2 x 10
B3
Kneeling Sprint
2 x 15
C1
Hang Clean
3 x 3 @ 65 %
C2
Seated Rocker Jump
3 x 3
C3
Max Effort Vertical Jump
3 x 2
D1
Bulgarian Split Squat
3 x 10
D2
Single Leg Glute Bridge
3 x 12
D3
SL OVC Calf Raise
2 x 30
A1
Isometric Lunge Hold
1 x 1:00
A2
Lateral Hops (Outside/Inside)
1 x 0:30
A3
Deep tier Lunge Hop
1 x 30
A4
Lizard Crawl
1 x 20
A5
Push-up pulse
1 x 30
A6
Lateral Lunge
1 x 10
A7
Frankenstein Walks
1 x 20
A8
Straight Leg Bounds
1 x 20
A9
Power Skip
1 x 20
B1
135 degree Extensive Bound
3 x 3
B2
135 degree sprint to cut
3 x 1
C
Curved Sprint
3 x 1
D1
Barbell Bench Press
4, 4, 8, 8 @ 82, 85, 72, 77 %
D2
1-Arm DB Row
4 x 12
E1
Alt. DB OHP
3 x 12
E2
DB Reverse Fly
3 x 15
F1
Barbell Bicep Curl
3 x MAX
F2
DB Tricep Extension
3 x MAX
A1
Isometric Lunge Hold
1 x 1:00
A2
Lateral Hops (Outside/Inside)
1 x 0:30
A3
Deep tier Lunge Hop
1 x 30
A4
Lizard Crawl
1 x 20
A5
Push-up pulse
1 x 30
A6
Lateral Lunge
1 x 10
A7
Frankenstein Walks
1 x 20
A8
Straight Leg Bounds
1 x 20
A9
Power Skip
1 x 20
B1
Captain Morgan Hops
2 x 10
B2
Big Prime time
2 x 20
B3
Fly Sprint
1 x 10
C1
Barbell Bench Press
3, 3, 7, 7 @ 86.5, 89, 75, 78 %
C2
Seated Cable Row
10, 10, 20, 20
D1
Z-Press
3 x 10
D2
Pull-Up
3 x MAX
E1
Seated Incline DB Curls
3 x MAX
E2
Tricep Pushdown
3 x MAX
E3
Hanging Knee Raise
3 x 20
A1
Isometric Lunge Hold
1 x 1:00
A2
Lateral Hops (Outside/Inside)
1 x 0:30
A3
Deep tier Lunge Hop
1 x 30
A4
Lizard Crawl
1 x 20
A5
Push-up pulse
1 x 30
A6
Lateral Lunge
1 x 10
A7
Frankenstein Walks
1 x 20
A8
Straight Leg Bounds
1 x 20
A9
Power Skip
1 x 20
B
10x10 Sprint
C
Power Clean
5 x 3 @ 65, 65, 70, 70, 72 %
D
Back Squat
6 x 5 @ 70, 70, 72, 72, 75, 75 %
E1
Romanian Deadlift (RDL)
3 x 8
E2
Leg Extension
3 x 15
E3
SL Calf Raise
3 x 20
