Your Worthy Future
Power Sports , Strength & Conditioning3-4 days/week of periodized strength training for muscle development, speed, and power.
1-2 days/week (minimum) of scheduled play (recreational or competitive)
1 day/week of running and/or speed/sprint work.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Strict Press
10, 8, 5, 4, 3, 10
A2
Weighted Pull Ups
5 x 5
B1
DB Bench Press
4 x 6
B2
1-Arm DB Row
4 x 10
C1
Dip
C2
Lat Pulldown
D1
DB Lateral Raise
3 x 10
D2
DB Front Raise
3 x 10
D3
DB Bicep Curls
3 x 10
D4
DB Tricep Extension
3 x 10
E
Ab Wheel
3 x 10
A
Wide Stance Squat to Pins
10, 5, 5, 3, 3
B
Regular Stance Squat to Pins
5, 5, 3, 3
C
Front Squat to Pins
5, 5, 3, 3
D
Safety Bar Good Morning
3 x 8
E
Romanian Deadlift
3 x 8
F
Hang Power Clean
5 x 3
G1
Lying Leg Curl
3 x 8
G2
Leg Extension
3 x 8
H1
Calf Raise
3 x 10
H2
Hanging Knee Raise
3 x 15
A1
Incline DB Bench Press
4 x 8
A2
Barbell Row
B1
DB Arnold Press
3 x 8
B2
Weighted Strict Pullup
3 x 5
C
Cable Fly
3 x 12
D
Seated Row
3 x 10
E1
Cable Curl
3 x 12
E2
Cable Rope Tri Extensions
3 x 12
F
Ab Wheel
3 x 10
A
800m Run
1 x 1
B
400 m repeats
4 x 1
C
800m Run
1 x 1
