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
Lower Body Primer
A
3-5 minute easy bike, row, jog 3 sets: 5/5 spiderman lunge with reach/twist 10 barbell good mornings 5 pause back squats (empty barbell) 5/5 standing hip-over-hurdle
B
Back Squat
4 x 3 @ 75, 80, 83, 83 %
C
RDL
4 x 5
D1
Bulgarian Split Squat
3 x 8
D2
Crab Walk/Clam Walk
3 x 15
Finisher | Core
E
3-4 sets, for quality: 15 ab-rollers (5 side, 5 middle, 5 side) 30s weighted plank w/ plate on back 20/side teapots with KB
Upper Body Primer
A
Mobility | 1 set 1 min per side wall shoulder stretch 20 PVC pass-throughs 10 slow behind the neck presses with PVC pipe (looking for full lockout overhead) Activation | 3 sets 5 inchworms into pushup 8 bent over BB rows 8 push press
B1
DB Bench Press
20, 15, 12, 12, MAX
B2
Bent Over Rear Delt Fly
4 x 15
C1
Eccentric Pull-up
4 x 5
C2
Alternating DB Front Raise
4 x 12
D1
DB Lateral Raise
3 x 12
D2
Alternating DB Hammer Curl
3 x 20
Core
E
4 rounds: 30s ab rollers 30s front plank 30s supermans -rest 1 min between sets
Lower Body Primer
A
3-5 mins easy bike/row/jog Mobility: 1 set 1 min per side pigeon stretch 1 min per side couch stretch Activation: 3 sets 5 tempo Goblet Squats 5/5 single leg glute bridges 10 barbell good mornings
B
Deadlift
6, 6, 6, 6, MAX @ 50, 60, 70, 70, 70 %
C
DB Lateral Lunge
3 x 10
D
Stability Ball Hamstring Curl
3 x 15
Finisher | Core
E
4 sets: 250m row 10 box jumps 10 Plate GTO
Optional Yoga VIdeo
A
Yoga for back and hamstrings ! https://www.youtube.com/watch?v=2xF_teT2_V0
Optional Flow
B
for 30-40 minutes -walk/jog -podcast -stretch -foam roll -theragun -go swimming what did you decide? I wanna know :)
Upper Body Primer
A
3-5 minutes on bike, rower, jog then 3 sets of: 10 shoulder Y T W's 5/5 single arm dumbbell press (light) 5 pushups into down dog stretch
B1
Medicine Ball Slam
3 x 10
B2
Plyo Push-Up
3 x 5
C1
Barbell Incline Bench Press
8, 5, 5, 5
C2
Supinated Grip Barbell Row
4 x 8
D1
Scarecrows
3 x 10
D2
DB Bicep Curls
15, 12, 8, 6
D3
Skull Crushers
4 x 12
Core circuit
E
3 sets: 15 med ball sit-ups 30 med ball russian twists 15 v-ups or tuck-ups
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
