DW-Performance-Lab
This is a 4 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 to follow up the Phase 1 program.
This program is best for off- and pre-season. You can repeat the program as many times as you want to.
Features4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Prep circuit
A1: Seated SL hip IR A2: SL glute bridge marching with cable core activation A3: 90/90 sling activation A4: Band face pull + overhead press --> 1x8 each
B1
Hang Clean Speed Shrug
2 x 44.092 @ 10
B2
High Hang Muscle Clean
2 x 44.092 @ 10
B3
Toes - Shrug - Drop & Catch
2 x 44.092 @ 10
C1
Hang Clean + Hang Power Clean
4 x 2 @ 70 %
C2
1-Leg Step-Up Jump
4 x 4
C3
HALF KNEELING PARALLEL MED-BALL THROWS NON-COUNTER MOVEMENT
4 x 4 @ 11.02 kg
D1
Front Squat
2 x 8 @ 55 %
D2
Pull-Ups - only eccentric movement
2 x 5 @ 6
E1
SL Hamstring curl slides
2 x 5
E2
Dead Bug - Feet banded with plates in hands
2 x 6 @ 5.51 kg
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-Skip
2 x 10
B2
Triple Exchange
2 x 10
B3
Pogos
2 x 10
B4
Scissor Bound
2 x 30
B5
Wall Drill - Figure 4 holds
2 x 10
B6
Wall Drill - 3-Position Technical Cycle
2 x 8
B7
Wall Drill - Single Cycle
2 x 8
C
Dribble Build-Up
2 x 30
D
Fly In mini-hurdle wickets
1 x 3 @ 20
E
60 m Sprint from Two-Point Start
2 x 60
PREP
A
Prep circuit 2
A1: TH rotation - Half kneeling with KB A2: Quadruped to crossack squat A3: KB correctives - Straight leg lowering with arm bar bottoms up A4: Hamstring rockers --> 1-2x8each
B1
Romanian Deadlift (RDL)
3 x 8 @ 65 %
B2
Broad Jump
3 x 3
B3
Med Ball Slams
3 x 4 @ 11.02 kg
C1
Close Grip Bench Press
3 x 8 @ 60 %
C2
1-Arm DB Row
3 x 10 @ 6
D1
Cable Lateral raises
2 x 10 @ 6
D2
DB Bicep Curls
2 x 12 @ 6
D3
Paloff Press
2 x 10
PREP
A
Prep circuit
A1: Seated SL hip IR A2: SL glute bridge marching with cable core activation A3: 90/90 sling activation A4: Banded face pulls + push --> 1x8 each
B1
High Hang Snatch High Pull
2 x 10 @ 44.09 kg
B2
Snatch Balance
2 x 10 @ 44.09 kg
C1
Hang Snatch High Pull + Hang Power Snatch
4 x 2 @ 70 %
C2
Base Pogo
4 x 10
C3
Rotational Med Ball Slams
4 x 4 @ 11.02 kg
D1
Bent Over Row
3 x 8 @ 6
D2
BB Reverse Lunge to Step Up + Hip Lock
3 x 3 @ 55 %
E1
SL DB RDL - Ipsilateral
2 x 8 @ 6
E2
Copenhagen Plank
2 x 30
E3
Feet Elevated Inverted Row
2 x 12
PREP
A
Prep circuit 2
A1: TH rotation - Half kneeling with KB A2: Quadruped to crossack squat A3: KB correctives - Straight leg lowering with arm bar bottoms up --> 1-2x10 each
B1
Walking Lunges
3 x 8 @ 6
B2
Assisted Split Squat Jumps
3 x 5
B3
Med Ball Chest Throw to Hip Lock
3 x 4 @ 11.02 kg
C1
1/2 Kneeling 1-Arm Cable Row
3 x 8 @ 6
C2
Overhead Press
3 x 8 @ 60 %
D1
DB Bench Press
2 x 8 @ 65 %
D2
Cable Face Pulls
2 x 10 @ 6
D3
Landmine Torso Rotations
2 x 8
PREP
A
Acc Prep
Pillar Prep A1: Lunge stretch with shoulder flexion & TH extension A2: 1/2 Kneeling TH rotation --> 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
Single Exchange
2 x 10
B2
Stiff Leg Cycles
1 x 10
B3
Lateral Shuffle two out one back
2 x 10
B4
2" Runs
2 x 5
B5
Lateral Bounds to Stabilize
1 x 10
B6
Acceleration Bound
2 x 20
B7
Carioca
1 x 30
B8
Accelerate and Stop
2 x 3 @ 5, 10
C
Sled Sprints
3 x 10
D
20m Sprint From Two-Point Standing Start
5 x 20
