Damascus Training
This program is meant for those that want to experience it all. This is an athlete framework that I use for myself. This is for the athlete that wants to improve sprinting, vertical jumps, power, and upper and lower body strength. I use methods that allow the individual to experience a wide range of training variation to hit these various qualities throughout the week.
Features1 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
Sled Sprints
2 x 10 @ 1
B2
No Arm sprint
2 x 10 @ 1
B3
Kneeling Sprint
2 x 10
C1
Trap Bar Jump
2 x 4
C2
Depth Drop
3 x 5
C3
Seated Rocker Jump
3 x 2
D1
Front Rack Split Squat
2 x 5
D2
GHD Hip Extension
2 x 20
D3
Side Plank with Hip Abduction
2 x 20
E1
Bent knee Calf ISO
2 x 45
E2
Bent Knee Calf Raise
2 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
B1
Wall Handstands
2 x 10
B2
Wall Walk Downs
2 x 5
B3
Monkey Bar Hangs
2 x 20
C1
Lying Med Ball Chest Press
2 x 10
C2
Med Ball Rotational Throw
2 x 5
C3
Overhead MB Throw
2 x 10
D1
Push Press
4 x 5
D2
SA inverted Row
4 x 8
E1
Drop Catch lateral raise
3 x 20
E2
Drop Catch Barbell curl
3 x 20
E3
Drop Catch Barbell Skullcrushers
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
B1
Lunge ISO with heel Tap
2 x 20
B2
Captain Morgan Hops
2 x 20
B3
Big Prime time
2 x 20
C
Flying Sprint
2 x 10
D1
Hang Snatch
3 x 3
D2
Hurdle Hops
3 x 6
E1
SL ISO Knee Push
2 x 6
E2
Bent knee Calf ISO
2 x 6
E3
SL Glute Bridge ISO
2 x 6
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
Drop Catch Push up
3 x 5
B2
Plyo Push-Up
3 x 3
C1
Barbell Bench Press
5 x 3 @ 67, 70, 72, 75, 77 %
C2
1-Arm DB Row
3 x 10
D1
DB Z Press
3 x 12
D2
Pull-Up
3 x MAX
E1
Alternating DB Hammer Curl
3 x MAX
E2
Banded 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
B
Hang Clean
6 x 3 @ 60, 62, 65, 67, 70, 70 %
C
Front Squat
6 x 3 @ 65, 70, 72, 75, 77, 77 %
D
RDL
4 x 5
