Evolution Athletic Performance
Unleash your ultimate potential! Dominate the field with our proven Strength & Power program.
Elevate your game with our meticulously crafted preseason program, tailored to skyrocket your athletic prowess. Seize this golden opportunity to transform your body-emerge bigger, faster, and stronger while fortifying resilience and conquering your weaknesses.
Why choose us? Because success speaks volumes. I've personally developed and implemented this program with top-tier Rugby League teams, securing back-to-back premierships in fiercely competitive seasons. This program has helped produce current and emerging NRL and NRLW athletes. Now, it's your turn to experience the winning formula!
This is phase 1 of a 4 phase pre-season program.
This is the General Preparation phase that will prepare you for the rest of the program
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Uppers Warmup Circuit
Pushups 2x10 Band Pull Aparts. 2x10 Shoulder dislocations 2x10 Banded Rows 2x10 internal/external band rotations 2x6
B1
Pendlay Row
3 x 5
B2
Kettlebell Jerk
3 x 5
C
Bench Press
4 x 5 @ 70 %
D1
Alternating Kneeling Military Press
3 x 6
D2
Alternating bent over DB row
3 x 10
E1
DB Overhead Tricep Extension
2 x 10
E2
DB 3-Way Raise
2 x 10
E3
Hollow Hold
2 x 0:30
Prep
A
Lowers Warmup Circuit
Squat into hamstring raise 2x6 inchworm into pushup 2x6 pogo jump 2x10 Countermovement Jump 2x3 Lateral Lunge 2x5 each side
B
Kettlebell Jump Squat
3 x 5
C
Front Squat
4 x 5
D1
Single Leg Squat to box
3 x 6
D2
Single Leg Glute Bridge
3 x 6
E1
Copenhagen bent knee
2 x 0:30
E2
Side Plank
2 x 0:30
Prep
A
Uppers Warmup Circuit
Pushups 2x10 Band Pull Aparts. 2x10 Shoulder dislocations 2x10 Banded Rows 2x10 internal/external band rotations 2x6
B1
Pendlay Row
3 x 5
B2
Kettlebell Jerk
3 x 5
C
Overhead Press
4 x 5 @ 40 %
D1
Incline Alternating DB Bench Press
3 x 6
D2
Lat Pulldown
3 x 6
E1
DB Bicep Curls
2 x 10
E2
Y-Raise
2 x 10
E3
Side Plank
2 x 0:30
Prep
A
Lowers Warmup Circuit
Squat into hamstring raise 2x6 inchworm into pushup 2x6 pogo jump 2x10 Countermovement Jump 2x3 Lateral Lunge 2x5 each side
B
Kettlebell 1-Arm Snatch
3 x 5
C
Trap Bar Deadlift
4 x 5
D1
DB Split Stance RDL
3 x 6
D2
Lying Leg Curl
3 x 6
E1
Copenhagen bent knee
2 x 0:30
E2
Side Plank Reach Throughs
2 x 10
