Power Athlete Phase 1
DW-Performance-Lab
Field SportsThis is a 5 week power and sprint program. You will have 4 sessions a week, focused to develop power and strength and also 2 sprint sessions a week, 1 absolute speed and 1 acceleration session, which will focus on developing sprinting technique.
This program is best for off- and pre-season. You can repeat the program as many times as you want to.
Prep
A
Prep FU D1&3
A1: Foam Roll stripping - Lateral Quad A2: Open Books for Breaths A3: KB Correctives - Feet elevated Torso A4: Glute Bridge - Marching Hip Flexion with Core Activation --> each 1-2x 8reps
B1
Rear Foot Elevated Split Squat
3 x 10 @ 6
B2
Split Squat Jumps with Non Counter Movement
3 x 4
C1
1-Leg RDL with Med/Wall Ball
2 x 10
C2
1-Arm DB Row
2 x 12 @ 6
C3
Band Resisted Lift
2 x 10
C4
DNS Star Pattern
2 x 8
Prep
A
Acc Prep
Pillar Prep A1: Lunge stretch with shoulder flexion & TH extension A2: 1/2 Kneeling TH rotation for breaths --> each of those for 1-2sets 8-10reps Movement Prep A3: Knee Hugs A4: Walking toe touches A5: Reverse ham stretch A6: Bear walks --> each of those for 1-2x10meters
B1
A March with Force
2 x 10
B2
A-Skip
2 x 10
B3
Base Pogo
1 x 10
B4
2" Runs
1 x 10
B5
SINGLE LEG LINEAR HOP OVER HURDLE TO STABILIZE
1 x 5
B6
SINGLE LEG LINEAR HOP OVER HURDLE Continuous
1 x 5
B7
Wall Drill - Posture holds
1 x 10
B8
Wall Drill - Load & Lift
2 x 5
B9
Wall Drill - Single exchange
2 x 5
C1
Forward Bound.
1 x 10
C2
3-point stance sprint
1 x 10 @ 4
Prep
A
Prep FU D2&4
A1: Adductor Stretch - Quadruped to Crossack A2: Hip Flexor with Core Activation A3: Shin Box - Switch unsupported A4: KB Correctives - Straight Leg Lowering --> 1-2 sets 8reps
B1
Close Grip Bench Press
3 x 10 @ 6
B2
Plyometric Push-ups
3 x 5
B3
Med Ball Rotational Throw
3 x 4 @ 8.82 kg
C1
Inverted Row
2 x 12 @ 6
C2
1/2 Kneeling Landmine Shoulder Press
2 x 10 @ 6
C3
Half Kneel Chop
2 x 10
Prep
A
Prep FU D1&3
A1: Foam Roll stripping - Lateral Quad A2: Open Books for Breaths A3: KB Correctives - Feet elevated Torso A4: Glute Bridge - Marching Hip Flexion with Core Activation --> each 1-2x 8reps
B1
Reverse Lunge to Step-Up
3 x 4 @ 6
B2
Banded Yuri
3 x 8
C1
SL DB RDL - Ipsilateral
3 x 10 @ 6
C2
Assisted Jumps
3 x 5
D1
One-Arm DB Bench Press
2 x 8 @ 6
D2
Rotational Lift Cable - Standing
2 x 12
D3
Sled Push
2 x 10
Prep
A
Prep FU D2&4
A1: Adductor Stretch - Quadruped to Crossack A2: Hip Flexor with Core Activation A3: Shin Box - Switch unsupported A4: KB Correctives - Straight Leg Lowering --> 1-2 sets 8reps
B1
Trap Bar Deadlift
3 x 8 @ 6
B2
Seated Box Jump
3 x 5
B3
Med Ball Slam
3 x 4 @ 8.82 kg
C
Bent Over Row
3 x 10 @ 6
D1
1/2 Kneeling 1-Arm Cable Row
2 x 12 @ 6
D2
Banded Hip Flexor Raise
2 x 10
D3
Copenhagen Plank
2 x 30
Prep
A
Absolute Speed Prep
Pillar Prep A1: Lunge stretch with shoulder flexion & TH extension A2: 1/2 Kneeling TH rotation A3: SL Glute Bridge --> each of those for 1-2sets 8-10reps Movement Prep A4: Reverse Scorpions A5: Knee Cradle A6: Hip CARS A7: Walking Leg Raises --> each of those for 1-2x10meters
B1
A March with Force
2 x 10
B2
A-Skip
2 x 10
B3
Power Skip
1 x 10
B4
Low Pogo + High Pogo
1 x 10
B5
2" Runs
1 x 10
B6
Double Contact Linear-Vertical Hurdle Hop
1 x 10
B7
Continuous Linear Vertical Hurdle Hop
1 x 5
B8
Wall Drill - Figure 4 holds
1 x 10
B9
Wall Drill - 3-Position Technical Cycle
2 x 8
B10
Wall Drill - Single Cycle
2 x 8
C1
Ankle Runs
1 x 15
C2
Shin Runs
1 x 15
C3
Knee Runs
1 x 15
C4
3-point/2-point Start + Sprint (Build Ups)
1 x 40 @ 2
Daniel Weckenmann
Chiropractor, CSCS, Sports Performance Coach. He currently works with sports teams and individuals coaching applied biomechanics, sports performance, and injury risk management.
