Show Notes for Episode 42 on Work Capacity - All Things Strength & Wellness Podcast...
Episode 42 – Show Notes
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Speed & Multi-Directional Speed Elastic/Reactive Strength (Speed-Strength Explosive Strength (Strength-Speed & Speed-Strength) Maximum Strength
Hypertrophy (if needed) Body Composition (if needed) Work Capacity Movement Quality Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health
3 Day Program Template 1
Day 1&5: Linear Day
Day 3: Multi-Directional Day
Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Med Ball) Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link
Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Med Ball) Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link
Dynamic Warm Up – Linear: Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal Build Ups (25%/50%/75%/100% @10m)x4 Time: 10mins Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): A1: Explosive Jumps/Hops (NCM): Day 1: Linear Hurdle Jumps 3x5 Day 5: Linear Hurdle Hops 3x5 Each Leg Rest Interval: 60secs
Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
A2: Explosive Med Ball Throws (NCM): Day 1: Horizontal Chest Throw – Overhand 2x5 Day 5: Underhand Overhead Backwards Throw 2x5 Time: 10mins Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM): Day 3: ½ Kneeling Rotational Throw 2x5
Linear Speed: 10m Accelerations 1x6 – 2 Point Start
Multi-Directional Drills (Planned): 5m – Shuffle to Base 1x3 Each Side 5m – Crossover to Base 1x3 Each Side 5m – Directional Step to Base 1x3 Each Side Time: 5mins Rest Interval: 1min/Sets
Time: 5mins Rest Interval: 60secs/Reps
Time: 10mins Explosive Hops & Med Ball Throws (Speed-Strength): A1: Explosive Hops (NCM): Day 3: Lateral/Medial Hurdle Hops 3x3 Each Leg Rest Interval: 60secs
Time: 10mins Rest Interval: 60secs
Day 1 & 5 - Linear: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Day 3 – Multi-Directional: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Time: 5-10mins Dynamic Warm Up - Linear : Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each Time: 10mins Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): A1: Explosive Jump/ Hops (NCM & CM): Day 1: NCM Linear Hurdle Jump 2x5 CM Linear Hurdle Jumps i Hops 1x5
Time: 5-10mins Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
Day 5: NCM Linear Box Hops 2x5 CM Linear Box Hop 1x5 Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM & CM): Day 1: NCM Horizontal Chest Throw – Overhand 2x5 CM Horizontal Chest Throw – Overhand 1x5 Day 5: NCM Backward Overhead Throw – 2x5 CM Backward Overhead Throw 1x5 Rest Interval: 60secs Total Time: 10mins Linear Speed: 10m Accelerations 1x6 – 2 Point Start
Rest Interval: 60secs -Reps Total Time: 5mins
Time: 10mins Explosive Hops & Med Ball Throws (Speed-Strength): A1: Explosive Hops (NCM & CM): Day 3: NCM Lateral/Medial Hurdle Hop 2x3 Each Leg CM Lateral/Medial Hurdle Hop 1x3 Each Leg
Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM): Day 3: ½ Kneeling Rotational Throw 3x5
Rest Interval: 60secs Total Time: 10mins Multi-Directional Speed Drills (Planned): 5m – Shuffle to Base 1x3 Each Side 5m – Crossover to Base 1x3 Each Side 5m – Directional Step to Base 1x3 Each Side Rest Interval: 60secs - Sets Total Time: 5mins
Day 1 - Linear: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Day 3 – Multi-Directional: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Day 5 – Linear SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Time: 5-10mins Dynamic Warm Up - Linear : Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each Time: 10mins Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):
Time: 5-10mins Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
Time: 10mins Explosive Hops/ Bounds & Med Ball Throws (Speed-Strength):
Time: 5-10mins Dynamic Warm Up - Linear : Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each Time: 10mins Elastic Jumps/ Hops & Med Ball Throws (Speed-Strength):
A1: Explosive Jump/ Hops (NCM & CM): Day 1: Jumps: NCM Linear Hurdle Jump 1x5 CM Linear Hurdle Jumpsinear ral/Medial Hurdle Hops 1x5
A1: Explosive Hops (NCM & CM): Day 3: Hops: NCM Lateral/Medial Hurdle Hop 1x3 Each Leg CM Lateral/Medial Hurdle Hop 1x3 Each Leg
A1: Elastic Jump/ Hops (DC & DC Continuous): Day 5: Jumps: DC Linear Hurdle Jump 1x5 DC Continuous Linear Hurdle Jumps 1x10
Hops: NCM Linear Hurdle Hops 1x5 CM Linear Hurdle Hops sinear ral/Medial Hurdle Hops1x5 Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM & CM): Day 1: NCM Horizontal Chest Throw – Overhand 1x5 CM Horizontal Chest Throw – Overhand 1x5 Rest Interval: 60secs Total Time: 10mins Linear Acceleration Wall Drills: Posture Holds 1x15secs Each Side Load & Lift 1x3 Each Side 1 Count 1x3 Each Side
Bounds: NCM Lateral Bound 1x5 Each Leg CM Lateral Bounds 1x5 Each Leg Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM & CM): Day 3: NCM Standing Rotational Throw 1x5 CM Standing Rotational Throws 1x5 Rest Interval: 60secs Total Time: 10mins Multi-Directional Wall Drills: Posture Holds - Cutting 1x15secs Each Side Load & Lift – Cutting 1x3 Each Side Posture Holds - Crossover 1x15secs Each Side Load & Lift – Crossover 1x3 Each Side Total Time: 5mins Multi-Directional Speed Drills (Planned): 5m Shuffle to Base 1x3 5m Crossover to Base 1x3 5m Directional Step 1x3 Rest Interval: 60secs – Sets Time: 5mins
Hops: DC Linear Hurdle Hop 1x5 DC Continuous Linear Hurdle Hop 1x10 Rest Interval: 60secs A2: Elastic Med Ball Throws (DC): Day 5: DC Overhead Backwards Throw 2x5
Total Time: 5mins Linear Speed (Acceleration): 10m Accelerations 1x6– 2 Point Start
Rest Interval: 60secs – Reps Total Time: 10mins
Rest Interval: 60secs Total Time: 10mins Linear Absolute Speed Wall Drills: Posture Holds 1x15secs Each Side Heel Recovery 1x3 Each Side 1 Cycle 1x3 Each Side Total Time: 5mins Linear Speed (Absolute Speed): Flying 30’s 1x3
Rest Interval: 180secs – Reps Total Time: 10mins
A: Power Clean (Light Technique) 3x5
B: Back Squat (Low Total Volume) 3x5
EDT: 10-15mins C1: Back Squat or Goblet Squat 12-15RM x1-5 C2: 3PT DB Row – Neutral Grip 12-15RM x1-5
EDT: 10-15mins D1: Kettlebell Swings x1-5 D2: DB Press Variation 12-15RM x1-5
Core
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
A: Power Snatch (Light Technique) 3x5
B: Bench Press Variation (Low Total Volume) 3x5
EDT: 10-15mins C1: ½ Kneeling 2 Arm High Cable Row 12-15RM x1-5 C2: RFE Split Squat Variation12-15RM x1-5
EDT: 10-15mins D1: BB Romanian Deadlift 12-15RM x1-5 D2: Push Up Variation x1-5
Core
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
A: Power Clean (Light Technique) 3x5
B: Chin/Pull Up Variation (Low Total Volume) 3x5
EDT: 10-15mins C1: Trap Bar Deadlift 12-15RM x1-5 C2: Overhead Press Variation 12-15RM x1-5
EDT: 10-15mins D1: Reverse Lunge Variation 12-15RM x1-5 D2: TRX Row Variation x1-5
Core
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Trap Bar Deadlift
3x5
3x5
3x5
2x4
Rest Interval: 120secs Circuit: EDT 12-15RM C1: Trap Bar Deadlift
10mins
12.5mins
15mins
8mins
1-5reps
1-5reps
1-5reps
1-5reps
C2: Log Press
1-5reps
1-5reps
1-5reps
1-5reps
Rest Interval: 3-5mins/ circuits Circuit: EDT 12-15RM D1: DB Goblet Reverse Lunge
10mins
12.5mins
15mins
8mins
1-5reps
1-5reps
1-5reps
1-5reps
D2: TRX Rows – Neutral Grip
1-5reps
1-5reps
1-5reps
1-5reps
Exercises
Rest Interval: 3-5mins/ circuits Core: E: Anterior Core Choice Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Bench Press
3x5
3x5
3x5
2x4
Exercises
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Rest Interval: 120secs Circuit: EDT 12-15RM C1: DB Goblet RFE Split Squat
10mins
12.5mins
15mins
8mins
1-5reps
1-5reps
1-5reps
1-5reps
C2: 3PT DB Row – Neutral Grip
1-5reps
1-5reps
1-5reps
1-5reps
Rest Interval: 3-5mins/ circuits Circuit: EDT 12-15RM D1: KB Swing
10mins
12.5mins
15mins
8mins
1-5reps
1-5reps
1-5reps
1-5reps
D2: Flat DB Press – Neutral Grip
1-5reps
1-5reps
1-5reps
1-5reps
Rest Interval: 3-5mins/ circuits Core: E: Lateral/Rotational Core Choice
Rest Interval:
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip
3x5
3x5
3x5
2x4
Exercises
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Rest Interval: 120secs Circuit: EDT 12-15RM C1: DB/BB Romanian Deadlift – Pronated Grip C2: Push Up
10mins
12.5mins
15mins
8mins
1-5reps
1-5reps
1-5reps
1-5reps
1-5reps
1-5reps
1-5reps
1-5reps
Rest Interval: 3-5mins/ circuits Circuit: EDT 12-15RM D1: DB Goblet Squat
10mins
12.5mins
15mins
8mins
1-5reps
1-5reps
1-5reps
1-5reps
D2: TRX Row – Rotational Grip
1-5reps
1-5reps
1-5reps
1-5reps
Rest Interval: 3-5mins/ circuits Core: E: Anterior Core Choice Rest Interval:
Weight/ Kg
3 Day Program Template 2
A: Olympic Lift 3x5 (Light Technique)
B: Trap Bar Deadlift 3x6
C1: C2: C3: C4: C5:
Rest 1:1 Work:Rest, or RHR
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
Trap Bar Deadlift x 4-6x10-15 1 Arm Overhead Press 4-6x10-15 DB Goblet R Lunge 4-6x10-15 ½ Kneeling 2 Arm High Cable Row 4-6x10-15 Core
A: Olympic Lift 3x5 (Light Technique)
B: Bench Press Variation 3x6
C1: C2: C3: C4: C5:
Rest 1:1 Work:Rest, or RHR
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
DB Row Variation 4-6x10-15 DB Goblet RFE Split Squat 4-6x10-15 DB Press Variation 4-6x10-15 Kettlebell Swing 4-6x10-15 Core
A: Olympic Lift 3x5 (Light Technique)
B: Chin/Pull Up Variation 3x6
C1: C2: C3: C4: C5:
Rest 1:1 Work:Rest, or RHR
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
Push Up Variation 4-6x10-15 BB Romanian Deadlift 4-6x10-15 TRX Row Variation 4-6x10-15 DB Goblet Squat 4-6x10-15 Core
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Trap Bar Deadlift
3x6
3x6
3x6
2x5
Rest Interval: 120secs Circuit: 20RM+ C1: Trap Bar Deadlift
4x10-15
5x10-15
6x10-15
3x10-15
C2: ½ Kneeling Curl & Press – Neutral Grip C3: DB Goblet Reverse Lunge
4x10-15
5x10-15
6x10-15
3x10-15
4x10-15
5x10-15
6x10-15
3x10-15
C4: ½ Kneeling 2 Arm High Cable Row – Rotational Grip C5: Plank Row
4x10-15
5x10-15
6x10-15
3x10-15
4x5
5x5
6x5
3x5
Exercises
Rest Interval: 1:1 Work:Rest/ or RHR
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Bench Press
3x6
3x6
3x6
2x5
Rest Interval: 120secs Circuit: 20RM+ C1: DB Goblet RFE Split Squat
4x10-15
5x10-15
6x10-15
3x10-15
C2: 3PT DB Row – Neutral Grip
4x10-15
5x10-15
6x10-15
3x10-15
C3: KB Swing
4x10-15
5x10-15
6x10-15
3x10-15
C4: Flat DB Press – Neutral Grip
4x10-15
5x10-15
6x10-15
3x10-15
4x10
5x10
6x10
3x10
Exercises
C5: Tall Kneeling Cable Press Rest Interval: 1:1 Work:Rest/ or RHR
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip
3x6
3x6
3x6
2x4
Rest Interval: 120secs Circuit: 20RM+ C1: DB Goblet Squat
4x10-15
5x10-15
6x10-15
3x10-15
C2: TRX Row – Alternating Grip
4x10-15
5x10-15
6x10-15
3x10-15
C3: DB/BB Romanian Deadlift – Pronated Grip C4: Push Up
4x10-15
5x10-15
6x10-15
3x10-15
4x10-15
5x10-15
6x10-15
3x10-15
4x5
5x5
6x5
3x5
Exercises
C5: Plank Row Rest Interval: 1:1 Work:Rest/ or RHR
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Tempo Day
A: Olympic Lift 3x5 (Light Technique)
B: Chin/Pull Up Variation 3x6
C1: Push Up Variation 3x8-10 3-0-3-0 C2: BB Romanian Deadlift 3x8-10 3-0-3-0
D1: TRX Row Variation 3x8-10 3-0-3-0 D2: DB Goblet Squat 3x8-10 3-0-3-0
Core
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
Exercises
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip
3x6
3x6
3x6
3x8-10
3x8-10
3x8-10
C2: DB/BB Romanian Deadlift – Pronated Grip Rest Interval: Paired (Tempo 3-0-3-0): D1: DB Goblet Squat
3x8-10
3x8-10
3x8-10
3x8-10
3x8-10
3x8-10
D2: TRX Row – Neutral Grip
3x8-10
3x8-10
3x8-10
Rest Interval: 120secs Paired (Tempo 3-0-3-0): C1: Push Up
Rest Interval: Core: E: Anterior Core Choice
Weight/ Kg
Sets/ Reps Week 4
Weight/ Kg
3 Day Program Template 3
A: Olympic Lift 3x5 (Light Technique)
B: Trap Bar Deadlift 3x6
Timed Circuit 2x10-15mins
C1: C2: C3: C4:
Core
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
Trap Bar Deadlift x10-15 ½ Kneeling 2 Arm High Cable Row x10-15 DB Goblet Reverse Lunge x10-15 Overhead Press Variation x10-15
A: Olympic Lift 3x5 (Light Technique)
B: Bench Press Variation 3x6
Timed Circuit 2x10-15mins:
C1: C2: C3: C4:
Core
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
DB Goblet RFE Split Squat x10-15 DB Row Variation x10-15 Kettlebell Swing x10-15 DB Press Variation x10-15
A: Olympic Lift 3x5 (Light Technique)
B: Chin/Pull Up Variation 3x6
Timed Circuit 2x10-15mins
C1: C2: C3: C4:
Core
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
DB Goblet Squat x10-15 TRX Row Variationx10-15 BB Romanian Deadlift x10-15 Push Up Variation x10-15
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Trap Bar Deadlift
3x6
3x6
3x6
2x5
Rest Interval: 120secs Circuit: EDT 20RM+ C1: Trap Bar Deadlift
2x10min 10-15 reps
2x12.5min 10-15 reps
2x15min 10-15 reps
2x8mins 10-15 reps
C2: ½ Kneeling 1 Arm High Cable Row – Neutral Grip C3: DB Goblet Reverse Lunge
10-15 reps
10-15 reps
10-15 reps
10-15 reps
10-15 reps
10-15 reps
10-15 reps
10-15 reps
C4: ½ Kneeling Curl & Press – Neutral Grip Rest Interval: 3-5min - Circuits Core: D: Anterior Core Choice
10-15 reps
10-15 reps
10-15 reps
10-15 reps
Exercises
Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Bench Press
3x6
3x6
3x6
2x5
Rest Interval: 120secs Circuit: EDT 20RM+ C1: Goblet DB RFE Split Squat
2x10min 10-15 reps
2x12.5min 10-15 reps
2x15min 10-15 reps
2x8mins 10-15 reps
C2: 3PT DB Row – Neutral Grip
10-15 reps
10-15 reps
10-15 reps
10-15 reps
C3: KB Swing
10-15 reps
10-15 reps
10-15 reps
10-15 reps
C4: Flat DB Press – Neutral Grip
10-15 reps
10-15 reps
10-15 reps
10-15 reps
Exercises
Rest Interval: 3-5min - Circuits Core: D: Lateral/Rotational Core Choice Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip
3x6
3x6
3x6
2x5
Rest Interval: 120secs Circuit: EDT 20RM+ C1: DB Goblet Squat
2x10min 10-15 reps
2x12.5min 10-15 reps
2x15min 10-15 reps
2x8mins 10-15 reps
C2: TRX Row – Rotational Grip
10-15 reps
10-15 reps
10-15 reps
10-15 reps
C3: DB/BB Romanian Deadlift – Pronated Grip
10-15 reps
10-15 reps
10-15 reps
10-15 reps
C4: Push Up
10-15 reps
10-15 reps
10-15 reps
10-15 reps
Exercises
Rest Interval: 3-5min -Circuits Core: D: Anterior Core Choice Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
3 Day Program Template 4
A: Olympic Lift 3x5 (Light Technique)
B: Trap Bar Deadlift 3x6
Circuit – 30-40mins C1: Trap Bar Deadlift x30:30/35:25/40:20 C2: 1 Arm Overhead Press x30:30/35:25/40:20 C3: DB Goblet R Lunge x30:30/35:25/40:20 C4: ½ Kneeling High Cable Row x30:30/35:25/40:20 C5:Anetrior Core x30:30/35:25/40:20
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
A: Olympic Lift 3x5 (Light Technique)
B: Bench Press Variation 3x6
Circuit – 30-40mins: C1: DB Goblet RFE Split Squat x30:30/35:25/40:20 C2: DB Row Variation x30:30/35:25/40:20 C3: KB Swing x30:30/35:25/40:20 C4: DB Press Variation x30:30/35:25/40:20 C5: Lateral/Rotational Core x30:30/35:25/40:20
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
A: Olympic Lift 3x5 (Light Technique)
B: Chin/Pull Up Variation 3x6
Circuit – 30-40mins: C1: BB Romanian Deadlift x30:30/35:25/40:20 C2: Push Up x30:30/35:25/40:20 C3: DB Goblet Squat x30:30/35:25/40:20 C4: TRX Row Variation x30:30/35:25/40:20 C5: Anterior Core x30:30/35:25/40:20
Tempo Runs, Aerobic Plyometrics, Explosive Repeats
Exercises Power (Strength-Speed): A: Hang Clean
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
3x5
3x5
3x5
3x6
3x6
3x6
30mins 6x 30:30
30mins 6x 35:25
30mins 6x 40:20
6x 30:30 6x 30:30 6x 30:30 6x 30:30
6x 35:25 6x 35:25 6x 35:25 6x 35:25
6x 40:20 6x 40:20 6x 40:20 6x 40:20
Rest Interval: 180secs Strength: B: Trap Bar Deadlift Rest Interval: 120secs Circuit: 15-20RM C1: Trap Bar Deadlift C2: ½ Kneeling 1 Arm DB Overhead Press - Neutral Grip C3: DB Goblet Reverse Lunge C4: ½ Kneeling 1 Arm High Cable Row – Neutral Grip C5: Plank
Weight/ Kg
Sets/ Reps Week 4
Weight/ Kg
Exercises
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Rest Interval: 180secs Strength: B: Bench Press
3x6
3x6
3x6
30mins 6x 30:30
30mins 6x 35:25
30mins 6x 40:20
C2: 3PT DB Row – Neutral Grip
6x 30:30
6x 35:25
6x 40:20
C3: KB Swing
6x 30:30
6x 35:25
6x 40:20
C4: Flat DB Press – Neutral Grip
6x 30:30
6x 35:25
6x 40:20
C5: Side Plank
6x 30:30
6x 35:25
6x 40:20
Rest Interval: 120secs Circuit: 15-20RM C1: DB Goblet RFE Split Squat
Weight/ Kg
Sets/ Reps Week 4
Weight/ Kg
Exercises
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip
3x6
3x6
3x6
30mins 6x 30:30 6x 30:30
30mins 6x 35:25 6x 35:25
30mins 6x 40:20 6x 40:20
C3: DB Goblet Squat
6x 30:30
6x 35:25
6x 40:20
C4: TRX Row – Rotational Grip
6x 30:30 6x 30:30
6x 35:25 6x 35:25
6x 40:20 6x 40:20
Rest Interval: 120secs Circuit: 15-20RM C1: DB/BB Romanian Deadlift – Pronated Grip C2: Push Up
C5: Plank
Weight/ Kg
Sets/ Reps Week 4
Weight/ Kg
3 Day Program Template 5
Another option
Complexes: Can be done with BBs, DBs, KBs:
Example:
4-6 Rounds:
Barbell Complex - 30kg: Romanian Deadlift x6 Bent Over Row x6 Hang Clean x6 Front Squat x6 Push Press x6 Reverse Lunge x6 Rest: RHR
Exercises
Power (Strength-Speed): A: Hang Clean
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Sets/ Reps Week 4 Deload
3x5
3x5
3x5
2x4
B: Trap Bar Deadlift
3x6
3x6
3x6
2x5
Rest Interval: 120secs Barbell Complex: C1: BB Romanian Deadlift – Pronated Grip C2: BB Bent Over Row – Pronated Grip
4x6
5x6
6x6
3x6
4x6
5x6
6x6
3x6
C3: Hang Clean
4x6
5x6
6x6
3x6
C4: Front Squat
4x6
5x6
6x6
3x6
C5: Push Press
4x6
5x6
6x6
3x6
C6: BB Reverse Lunge
4x6
5x6
6x6
3x6
Rest Interval: 180secs
Strength:
Rest Interval: RHR Core: D: Anterior Core Choice
Rest Interval:
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Bench Press
3x6
3x6
3x6
2x5
4x6
5x6
6x6
3x6
4x6
5x6
6x6
3x6
C3: Standing 2 Arm DB Curl & Press – Neutral Grip C4: 2 Arm DB Reverse Lunge
4x6
5x6
6x6
3x6
4x6
5x6
6x6
3x6
C5: 1 Arm DB Snatch
4x6
5x6
6x6
3x6
C6: DB Goblet Squat
4x6
5x6
6x6
3x6
Exercises
Rest Interval: 120secs DB Complex: C1: DB Bent Over Row – Rotational Grip C2: 2 Arm DB 1 Leg SLDL
Rest Interval: RHR Core: D: Lateral/Rotational Core of Choice Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip
3x6
3x6
3x6
2x5
Rest Interval: 120secs BB Complex: C1: Convential Deadlift – Pronated Grip C2: BB Bent Over Row
4x6
5x6
6x6
3x6
4x6
5x6
6x6
3x6
C3: Close Grip Hang Snatch
4x6
5x6
6x6
3x6
C4: BB Military Press
4x6
5x6
6x6
3x6
C5: Back Squat
4x6
5x6
6x6
3x6
C6: BB Split Squat
4x6
5x6
6x6
3x6
Exercises
Rest Interval: RHR Core: D: Anterior Core Choice
Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
-
Explosive Repeats: A: Exercises
Paired: A1: BW Squat Jumps A2: Rope Slams
-
Sets/ Reps Week 1 12mins 6x 10:50 6x 10:50
Sets/ Reps Week 2 10mins 6x 10:40 6x 10:40
Sets/ Reps Week 3 8mins 6x 10:30 6x 10:30
Sets/ Reps Week 4 6mins 5x 10:30 5x 10:30
B Exercises Paired A1: KB Swings A2: Overhead Med Ball Slams
Sets/ Reps Week 1 12mins 6x 10:50 6x 10:50
Sets/ Reps Week 2 10mins 6x 10:40 6x 10:40
Sets/ Reps Week 3 8mins 6x 10:30 6x 10:30
Sets/ Reps Week 4 6mins 5x 10:30 5x 10:30
-
Aerobic Plyometrics: A: Exercises Paired: A1: BW Squat Jumps Rest Interval: 30/20/10/10secs A2: Standing Med Ball Slams
Sets/ Reps Week 1 1x10min 10reps
Sets/ Reps Week 2 1x10min 10reps
Sets/ Reps Week 3 1x10min 10reps
Sets/ Reps Week 4 1x6mins 10reps
10reps
10reps
10reps
10reps
Sets/ Reps Week 1 1x10min 10reps
Sets/ Reps Week 2 1x10min 10reps
Sets/ Reps Week 3 1x10min 10reps
Sets/ Reps Week 4 1x6mins 10reps
10reps
10reps
10reps
10reps
Rest Interval: 30/20/10/10secs
-
B: Exercises Paired: A1: BW Lateral Bounds Rest Interval: 30/20/10/10secss A2: Standing Med Ball Chest Pass Rest Interval: 30/20/10/10secs
Exercises A: Tempo Runs 100m @75% - Run in 20-22sec Rest Interval: Walk
Week 1 18x 100m
Week 2 20x 100m
Week 3 22x 100m
Deload Week 4 14x 100m
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Warm Up:
Warm Up:
Warm Up:
Warm Up:
Warm Up:
Warm Up:
Off
LV/LI-HI Explosive/Elastic Jumps/ Hops (15-20 reps)
Tempo 16003000m/ Or Med-Ball 300-500
LV/LI-HI Explosive/Elastic Hops (15-20 reps)
Tempo 16003000m/ Or Med-Ball 300-500
LV/LI-HI Explosive/Elastic Jumps/ Hops (15-20 reps)
Tempo 16003000m/ Or Med-Ball 300-500
VLV/MI Explosive Throws (10reps)
Therapy
VLV/MI Explosive Throws (10reps)
Therapy
VLV/MI Explosive Throws (10reps)
VLV/HI Linear Speed – (5080m)
VLV/MI-HI Multi Directional Speed Drills
VLV/HI Linear Speed – (5080m)
LV/MI-HI Olympic Lift (15 reps)
LV/MI-HI Olympic Lift (15 reps)
LV/MI-HI Olympic Lift (15 reps)
VLV/HI Strength (15-18 reps)
VLV/HI Strength (15-18 reps)
VLV/HI Strength (15-18 reps)
HV/MI Work Capacity Circuits (30-60mins)
HV/MI Work Capacity Circuits (30-60mins)
HV/MI Work Capacity Circuits (30-60mins)
Therapy
