GALASSO ATHLETICS
Weightlifting, Multi-sport, First Responders, Power Sports , Field Sports, Functional TrainingThis Strength Training Team focuses on general compound lifts, with an emphasis on creating power through plyometrics and olympic lifts, followed by compound movements and finishing each day with accessory lifts.
There are also daily muscle primers to get your body primed and ready to go, with cool-downs and core at the end of each workout.
We cycle through 3-4 week blocks at a time that fit into larger testing cycles of 8-12 weeks at a time!
This program is great for you if you'd like progressions in lower and upper body compound lifts, pushing and pulling strength, and overall strength and power!
Features5 sessions per week
Must use App app to view and log training
Team Training
Warm-up/Primer
A
Begin with 5 mins any cardio to get warm then 3 rounds of: 8 alternating lunges with thoracic twist 20 jump rope reps or jumping jacks 10 air squats
B1
Box Jump
5 x 5
B2
American KB Swing
5 x 8
C
RDL
4 x 6
D
Front Squat
5, 5, 5, MAX
Lower Body Circuit
E
12 Min AMRAP/FLOW: 10/8 calorie bike or 40s hard 20 walking lunges 20 sit-ups
Core Circuit- extra credit
F
3 rounds of 15/15 standing side bends with KB 12/12 side plank rotation 12 alt v-ups
Warm-up
A
Start with 5 mins any cardio then 3-4 rounds of: 10 shoulder Y's and T's 10 banded pull-aparts 10 upright rows (DBs or small barbell)
B
Strict Press
6, 4, 2, 6, 4, 2
C1
Single Arm Seated Row
4 x 8
C2
Plate Front Raise
4 x MAX @ 25 lb
D1
Ring Row with Pause at top
3 x 15
D2
Hand Release Push-Up
3 x 15
Extra Credit
E
30 minutes any cardio -report what you did!
Running Warm-up
A
Mobility: 2 sets 1 min/side pigeon stretch 1 min butterfly stretch 20 alt calf stretches in down-dog Activation: 2 sets 20 alt Marches in place ( high knees with pause at top) 20 pogo-hops (calves only) 10 alt lunges
Cardio Options
B
3 Rounds for time: 20 calorie row 20 calorie bike -go at a moderate pace Running Option: 2 min jog/1 min walk for 30 mins
Cool-down stretches
C
EMOM 12: MIn 1: Hip 90/90 Min 2: Childs Pose Min 3: Standing Quad Stretch, Alternating at 30s Min 4: Seated hamstring stretch
Primer
A
3 sets of: 5/5 thoracic rotations 15 banded pull-aparts 10 scap push-ups
B
Incline DB Bench Press
5 x 8
C1
Lat Pulldown
20, 20, 15, 15
C2
Standing Cable Wood Choppers
4 x 8
D
DB Arnold Press
4 x 8
E1
DB Lateral Raise
3 x 12
E2
Dip
3 x 12
E3
Alternating DB Hammer Curl
3 x 20
core circuit
F
3 rounds of: 25s each side plank hold 45s regular plank 25 med ball toe touches
Prep/ Warm-up
A
Start with 9 Min EMOM of: Min 1: bike or row Min 2: alt lunge stretch Min 3: 10 air squats + 3 burpees
B1
Single DB Clean and Jerk
3 x 5
B2
Single Leg RDL
3 x 8
C
Paused Back Squat
8, 6, 4, 8, 6, 4
D
Prone Machine Hamstring Curl
4 x 15
E
Stability Ball Hamstring Curl
4 x 15
Finisher
F
5 rounds for time: 10 calorie bike or row 15 kettlebell swings rx: men 53lb, women 35lb
Zone 2 Cardio - 45 mins +
A
Minimum 45 mins cardio movement. walk, jog, bike, swim, any combo of above!
Samuel T
Former College Athlete/Dog Dad
Verified Athlete"Vicky is easily the best trainer I’ve ever worked with. I walked in with a background of high school and collegiate athletics, including strength and conditioning work, but wasn’t sure what to expect. I was blown away - she puts a ton of effort into designing workouts that fit the needs of her athletes and every week brings variety and new challenges to meet my goals. In the last year I’ve gotten both leaner and stronger than I’ve ever been, all with improved range of motion - a win, win!"
Hailey B
Pro Softball Player/ Hitting Coach
Verified Athlete"As an international athlete, Vicky has trained me remotely for the past 3 years through 2 world championships; The Oceana Asia-Pacific Olympic Qualifier, as well as multiple lead up tours. Whether you are a serious high level athlete or someone wanting to get into better shape at home, Vicky has you covered. She truly cares about every one of her clients and will stop at nothing to help you exceed your goals, and become the best version of yourself."
Andres E
Corporate by day/Salsa dancer by night
Verified Athlete"I’ve been training with Vicky for a while now and I’ve seen my body change thanks to the her coaching and training. She is very attentive to how my body moves and coaches me on how to move properly through the exercises. I feel stranger and healthier thanks to her encouragement!"
When you join a team you’re getting more than programming, you’re joining an online community.
Strength Squad
Strength Squad
Strength Squad
