Seasonal Method - Athletic Transformation
Miller HP
Strength & Conditioning, Multi-sportAre you an experienced lifter with wide ranging goals that span from aesthetics to athletics? Do you want to be muscular, strong, explosive, and quick? Often times, including my own experience, we tend to divide our energy between these qualities in ways that set us back. The entire point of this program is to avoid those downfalls . We accomplish this by:
1 - Putting extreme emphasis on one quality at a time (”A man who chases two rabbit catches neither.”)
2 - Stacking phases intentionally so that each enhanced trait contributes to the enhancement of the next
The entire point being that, 1-year from now, you're an entirely different athlete. Bigger, stronger, faster. More dominant and impressive. I test ran this set up on myself last year and reached all-time bests across the board, now I'm inviting you to find the same success. Let's go!
Prep
A
SM HYP1 Push Day Prep
Mobility: Cobra stretch 3x5s Pec stretch x30s each Pigeon stretch x30s each Shoulder axials x10ea 90/90 switches x5ea Primer: Repeated MB chest pass (to floor or wall) 2x20 with 10lbs or less Explosive step up 2x5ea
B1
Heel Elevated Back Squat
B2
Deficit Push Up
C1
DB RFE & FFE Split Squat Isometric
3 x 0:30
C2
DB Lateral Raise
3 x 15
D
Leg Extension
3 x 15
E
Bar Cable Tricep Pushdown
3 x 15
F
Body Saw Plank
3 x 12
Prep
A
SM HYP1 Pull Day Prep
Mobility: Cobra stretch 3x5s Lateral sling stretch 2x10s each (can use a rack to hang from) Pigeon stretch x30s each Hamstring stretch x30s each Shoulder axials x10ea Hip flexion lift-offs x10ea (keep back straight, slow/controlled movement as high as possible) Primer: MB slam 2x10 SL RDL to knee drive 2x5ea
B1
Continuous Tension Barbell RDL
B2
Band Assisted Pull-Up
C1
Long Bridge ISO Hold
3 x 0:30
C2
Band Face Pull
3 x 15
D
Seated Hamstring Curl
3 x 15
E
EZ Bar Curl
3 x 15
F
Half Superman
3 x 12
Mobility
A
Address anything that's feeling tight or sore. Utilize foam rollers, lacrosse balls, static stretching, or whatever other recovery resources you might have access to. Do what you can here to feel as good as possible going into the next pair of workouts.
Aerobic Conditioning
B
20min in zone 2 to low end zone 3 heart rate. Timer starts when zone 2 is reached. Choice of method: Bike, incline walk, stair master, run (*if* fit enough to easily achieve these intensities while running AND you've had at least some running in your program over the prior months)
Prep
A
SM HYP1 Push Day Prep
Mobility: Cobra stretch 3x5s Pec stretch x30s each Pigeon stretch x30s each Shoulder axials x10ea 90/90 switches x5ea Primer: Repeated MB chest pass (to floor or wall) 2x20 with 10lbs or less Explosive step up 2x5ea
B1
Continuous Tension Barbell Overhead Press
B2
Continuous Tension Heel Elevated Goblet Squat
C1
Deep Deficit Push Up Isometric
3 x 0:30
C2
Band Abduction
3 x 15
D
Pec Fly Machine
3 x 15
E
Seated DB Skull Crusher
3 x 15
F
Deadbug Pullover
3 x 6
Prep
A
SM HYP1 Pull Day Prep
Mobility: Cobra stretch 3x5s Lateral sling stretch 2x10s each (can use a rack to hang from) Pigeon stretch x30s each Hamstring stretch x30s each Shoulder axials x10ea Hip flexion lift-offs x10ea (keep back straight, slow/controlled movement as high as possible) Primer: MB slam 2x10 SL RDL to knee drive 2x5ea
B1
Continuous Tension Barbell RDL
B2
Continuous Tension Inverted Row
C
Overcoming Calf ISO Hold
3 x 0:30
D
Close-Grip Lat Pulldown
3 x 15
E
Single Leg Back Extension
3 x 12
F
Incline Dumbbell Bicep Curl
3 x 15
G
DB Side Bend
3 x 12
Mobility
A
Address anything that's feeling tight or sore. Utilize foam rollers, lacrosse balls, static stretching, or whatever other recovery resources you might have access to. Do what you can here to feel as good as possible going into the next pair of workouts.
Aerobic Conditioning
B
20min in zone 2 to low end zone 3 heart rate. Timer starts when zone 2 is reached. Choice of method: Bike, incline walk, stair master, run (*if* fit enough to easily achieve these intensities while running AND you've had at least some running in your program over the prior months)
A
Weigh-In
Jacob Miller
~10 years experience coaching both athletes across all ages and general population with all sorts of goals & limitations. Specialization in soccer & basketball. Worked with: Forge FC, McMaster University, Western University, and multiple prep basketball academies.
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Seasonal Method - Athletic Transformation
Seasonal Method - Athletic Transformation
Seasonal Method - Athletic Transformation
