Elite Athletics Performance Coaching

Functional Fitness, Functional Training, Strength & Conditioning, General Fitness
Coach
Jacob Williams

Features
4 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 6-week program
Monday
Max Effort Upper

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

Tuesday
Aerobic Conditioning

A

Run

4 x .25

Wednesday
Max Effort Lower

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

Thursday
GPP Session

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

Coach
coach-avatar 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

Average to Savage: Lean Build