watsontrainskc
This 4 month offseason program focuses on the entire athlete! Guaranteed to improve top end speed, acceleration speed, peak and average force produced, as well as overall strength gains. Gain the edge over your competition before they jump in front of you!
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Band Pull-Apart
2 x 15
A2
Banded Lat Pull Down
2 x 20
A3
Banded Row
2 x 10
A4
Hand Release Push-Up
2 x 5
A5
Depth Plyo Push-Up
2 x 2
B1
Weighted Push Up
1 x 100 @ 45 lb
B2
Weighted Pull Ups
1 x 50 @ 25 lb
B3
Weighted Crunches
1 x 100 @ 25 lb
C1
Band Rotations
2 x 20
C2
DB Bicep Curls
D1
Banded Tricep Extension
D2
Banded hammer curl
A
Fwd Lean Overcoming ISO
1 x 4
B
Glute Bridge ISO
1 x 60
C1
DB Step Up
3 x 6
C2
Depth Jump to Broad Jump
3 x 1
C3
Split Squat Jumps
3 x 4
D
0-10 Fly
E1
Box Jumps
1 x 10
E2
Vertical Jump
F
Front Squat
4 x 10
G1
1.5 DB RDL
3 x 8
G2
Banded Hip Flexor Pull
3 x 10
H1
Hallow Rock Hold
2 x 45
H2
DB Side Bend
2 x 20
A1
Band Pull-Apart
2 x 15
A2
Banded Lat Pull Down
2 x 15
A3
Banded Row
2 x 15
A4
Hand Release Push Up
2 x 6
A5
Depth Plyo Push-Up
2 x 2
B1
Bent Over Row
4 x 6
B2
Deep Tier Push Up
3 x 15
C1
DB Fly to CG Bench
3 x 10
C2
Dead Hang
3 x 10
D1
High Pull
3 x 5
D2
Full ROM Lateral Raise
3 x 8
E1
Incline Curl
2 x 10
E2
Band Skull Crusher
2 x 10
E3
Weight Pull Through
2 x 10
Circuit
A
Dynamic Warm Up Series
B1
Bounds
2 x 10
B2
Chained Sprint
2 x 1
C
20-10 Fly
D1
Athletic Repeat Hurdles
2 x 6
D2
Repeat Hurdle Jumps
2 x 4
D3
Band Assisted Pogos
2 x 5
E1
DB Bulgarian Split Squats
3 x 16
E2
Hamstring Curl on Slides
3 x 10
F1
Hanging Leg Raise
3 x 10
F2
Cable Crunch
3 x 10
F3
Long Lever Hamstring ISO
1 x 30
