Rager Strength Co.
Strength & Conditioning, Track & Field, Weightlifting5 sessions per week
Must use App app to view and log training
Team Training
A
Sprint
5 x 10
B
Dunk Attempts
1 x 15:00
A
Isometric Lunge Hold
1 x 1:00
B
IMTP
3 x 1
C
Power Clean
5, 3, 2, 2, 2, 2 @ 50, 65, 75, 80, 85, 90 %
D1
Back Squat
5, 3, 2, 2, 2, 2 @ 50, 65, 75, 80, 85, 90 %
D2
Max Effort Vertical Jump
4 x 2
E
Nordic Curl
4 x 5
A1
Medball Single Arm Press Pass
3 x 3 @ 10 lb
A2
Med Ball Vertical Throw
3 x 5 @ 10 lb
B
Incline Bench Press
5, 3, 5, 5, 5, 5, 5 @ 50, 75, 80, 80, 80, 80, 80 %
C
DB Shoulder Press
4 x 8
D
Tricep Pushdown
4 x 10
E
DB Lateral Raise
4 x 20
A
Chin-Up
3 x MAX
B
Pendlay Row
5 x 8
C
Lat Pulldown
5 x 8
D
EZ Bar Curl
4 x 12
A
Sprint
4 x 40
B
Speed Bounds
2 x 20
C
Straight Leg Bounds
2 x 20
D
Hurdle Hops
3 x 5 @ 18
E
Depth Jump
3 x 3
A
Isometric Lunge Hold
1 x 1
B
Snatch
3, 2, 1, 1, 1, 1 @ 50, 65, 80, 85, 90, 95 %
C1
Deadlift
5, 5, 3, 3, 3, 3 @ 50, 65, 75, 85, 85, 85 %
C2
Max Effort Broad Jump
4 x 3
D
Glute-Ham Raise
3 x 10
A1
Medball Scoop Throw
3 x 3 @ 10 lb
A2
Med Ball Slam
3 x 5 @ 10 lb
B
DB Bench Press
5 x 5
C
Seated Cable Row
5 x 8
D1
Skull Crushers
3 x 10
D2
Alternating DB Hammer Curl
3 x 10
E1
Tricep Pushdown
3 x 10
E2
Seated Incline DB Curls
3 x 10
F
DB Lateral Raise
4 x 20
Chris R
Former College Basketball PG
Verified Athlete"This program is perfect for athletes who want to make real improvements in their strength and athleticism."
When you join a team you’re getting more than programming, you’re joining an online community.
Athlete Training Group
Athlete Training Group
Athlete Training Group
