Rager Performance
Strength & Conditioning, Track & Field, Weightlifting5 sessions per week
Must use App app to view and log training
Team Training
A
Sprint
5 x 2 @ 10
B
Altitude Drop
5 x 3
C
Depth Jump
4 x 3
D
Hurdle Hops
4 x 3
E
Power Clean
5 x 1
F
Back Squat
4 x 3
G
Nordic Curl
3 x 0:10
A1
Cable Cross Woodchop
4 x 3
A2
Plyo Push-Up
4 x 3
B
Incline Bench Press
3, 3, 3, 3, 10
C
Seal Row
4 x 8
D1
Neutral Grip DB Bench
3 x 8
D2
Single Arm Lat Pulldown
3 x 8
E
F1
Tricep Pushdown
2 x MAX
F2
Cable Lateral Raise
2 x MAX
A
Isometric Lunge Hold
2 x 0:30
B1
Low Squat Jumps
2 x 0:20
B2
Low Pogo Jumps
2 x 0:20
B3
Lunge Jumps
2 x 0:20
C1
Toe Walks
2 x 20
C2
Bear Crawl
2 x 20
C3
Lizard Crawl
2 x 20
D
Mobility Work
1 x 10:00
A
Sprint
5 x 10
B1
Resisted Broad Jumps
4 x 2
B2
Max Effort Broad Jump
4 x 2
C
CMJ
5 x 3
D
Clean
5 x 1
E
Deadlift
5 x 1
F
Landmine Single Leg Hip Thrust
3 x 5
A1
Push Up Line Hops
3 x 10
A2
Med Ball Slam
3 x 5
B
Banded Bench Press
5 x 5
C
Weighted Chin Ups
5 x 5
D1
Seated DB Press
3 x 6
D2
Single Arm Landmine Row
3 x 6
E1
French Press
2 x MAX
E2
Cable Curls
2 x MAX
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
