Elite Athletics Performance Coaching
Functional Fitness, Functional Training, Strength & Conditioning, General FitnessFeatures
4 sessions per week
Must use App app to view and log training
Program Training
5-Minute Warm Up
A
Select 1 Piece of Cardio to Perform for 5 minutes at a moderate pace
Specific Upper Warm-Up
B
3 ROUNDS: Preacher Rock Backs x 10 Quadruped Shoulder CARs x5ea Low Reach & Row x 10ea Eccentric Hand Release Pushups x 5 @ 5 second Eccentric
C1
Bench Press
10, 8, 5, 5, 5 @ 40, 50, 65, 65, 65 %
C2
Med Ball Slam
5 x 5
D1
Seated DB Press
3 x 8
D2
Incline DB Row
3 x 12
E1
Push-Up
3 x 10
E2
Band Pull-Apart
3 x 20
A
Run
4 x .25
5-Minute Warm Up
A
Select 1 piece of Cardio to perform 5-minutes at a moderate pace
Specific Lower Warm Up
B
3 Rounds: Half-Kneeling Adductor Rocks x 10ea 90/90 Hip CARs x 5ea Single Leg Glute Bridge x 15 ea KB Sumo Squat x 10
C1
Back Squat
10, 8, 5, 5, 5 @ 40, 50, 65, 65, 65 %
C2
Seated Box Jump
5 x 5
D1
Barbell RDL
3 x 8
D2
1-Arm DB Row
3 x 10
E1
Prone Machine Hamstring Curl
3 x 15
E2
Hanging Knee Raise
3 x 15
A
Movement Prep
1 x 10
B1
Assault Bike
4 x 1:00
B2
Single Arm Farmer Walk
4 x 100
Band GPP
C
FINISH EXERCISE BEFORE MOVING ON Band Facepull x 100 Band Pull-Through x 100 Band Curl x 100 Band Push-Down x 100
Jacob Williams
I see a part of myself in every athlete I work with. That drives me to give them perspective, coaching, and experienced advice that I was not able to get at their age. Coaching is the vehicle! "simple things done savagely well" - Mark Verstegen
