W2 Performance
Football , Strength & Conditioning, General Fitness, Power Sports , Field Sports, Basketball, Multi-sport, Law Enforcement, Tactical / Military, Baseball , Functional TrainingHoss Concurrent is a concurrent training program that is for anyone who wants to be big, strong, fast and athletic.
The program utilizes all types of training methods from Olympic weightlifting to sprinting/plyos to heavy strength training to aerobic training.
The program utilizes all of the basic training principles while keeping things fresh and engaging by strategically programming a variations of all of the main lifts and a variety of training splits throughout different training weeks.
Features
7 sessions per week
Must use App app to view and log training
Team Training
A
Get Up + Box Jump
1 x 10:00
B
3-Position Clean
4 x 1
C
Low Box Front Squat
5, 8, 10 @ 8, 7, 6
D1
Nordic Hamstring Curl
3 x 3
D2
KB swings
3 x 15
A
Javorek Complex 1
3 x 6
B
Low-Incline Bench Press
5, 8, 10 @ 8.5, 7, 7
C1
Isometric Pull Up
3 x 2 @ 0:20
C2
Dip Isometric
3 x 2 @ 0:20
D1
Preacher Curl
2 x 15 @ 8
D2
Lying Triceps Extension
2 x 15 @ 8
E
Pogo Hop Series
4 x 20
Prep
A
800m Run
Perform 1 800m Run. Gradually increase speed as you get more warmed up.
B
2 Foot Hop
2 x 20
C
1 Foot Hop
1 x 15
D
Build Up Sprint
4 x 30
E
Continuous Broad Jump
3 x 15
F
Triple Jump
5 x 1
G
Sprint
10, 10, 10, 10, 15, 15, 15, 15
A
Javorek Complex 1
3 x 6
B
3-Position Snatch
5 x 1
C
Back Squat
4 x 5
D
Deficit Stiff Leg Deadlift
2 x 10
E
High Bar Back Squat Jump
4 x 8
A
Consecutive Hurdle Jumps
1 x 10:00
B
Bench Press
5, 10, 12
C
Plyo Pull Up
1 x 12:00
D1
GHD Sit-Up
1 x 15:00
D2
Bent Over Rear Delt Fly
1 x 15:00
D3
Tricep Choice
1 x 15:00
Prep
A
800m Run
Perform 1 800m Run. Gradually increase speed as you get more warmed up.
B
Power Skip + Sprint
4 x 20
C
Flying 10s
6 x 10
D
2 Mile Run
A
Close Grip Floor Press
3 x 6
B
Barbell Bicep Curl
3 x 8
C1
EZ Bar Lying Tricep Extension
3 x 12
C2
Preacher Curl
3 x 15
D
Suitcase Lateral Flexion
2 x 10
When you join a team you’re getting more than programming, you’re joining an online community.
Hoss Concurrent
Hoss Concurrent
Hoss Concurrent
