Athlete Training Formula Phase 2 Intensification1
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Athlete Training Formula Intensification Phase Week 4 Day 1 Core: BB Bench Press Sets Reps Tempo Weight Notes Warm-up Strength Training Warm-Up 1A BHPush BB Eccentric Bench Press 35 501 RPE 8 1B Plyo Incline Explosive Push-Ups 3 5 201 1C Mobility Wall Slides 3 5 2A UVPush DB Incline Bench Press 3 10 201 2B BVPull Eccentric Pull-Up 3 5 5 secs Overhand grip 2C Core Push-Up Plank Series 3 10ea Arm lift, leg lift, rotation 3A UVPush DB Standing Vertical Press 3 12 201 3B UHPull DB Eccentric Single Arm Row 3 5ea 501 3C Shoulder Lateral Raises 3 12 301 Optional Biceps/Triceps Week 4 Day 2 Core: BB Hang Clean Sets Reps Tempo Weight Notes Warm-up Strength Training Warm-Up 1A Expl BB Hang Power Clean 3 4 1B Plyo Broad to Vertical Jumps 3 5 Invidual Reps 1C Mobility Knee Drive Extension 3 10ea Consecutive Reps 2A Expl BB Jump Squats 3 12 No more than 95lbs 2B BHD DB Straight Leg Dead Lift 3 5 301 Partial reps to the top of the knee 2C Core Plank Series 3 10ea Arm lift, leg lift, hip lift 3A UKD DB Front Split Squat 3 5ea 201 3B UHD DB Single Leg Straight Dead Lift (w/Knee Drive) 3 5ea 301 3C Mobility Half Kneeling Hip Flexor 3 10ea Week 4 Day 3 Core: BB Push Jerk Sets Reps Tempo Weight Notes Warm-up Strength Training Warm-Up 1A BVPush BB Push Jerk 3 5 201 1B Plyo Explosive Plate Push-Ups 3 5 1C Plyo Seated Arm Action 3 20 1D Mobility Prone Snow Angels 3 5 2A UHPush DB Dynamic Single-Arm Bench Press 3 12ea 201 50% load 2B BVPull Eccentric Pull-Up 3 5 5secs Underhand grip 2C Core Quadriped Series 3 10ea 3A Expl DB Single Arm Snatch 3 5ea 3A Expl DB Single Arm Split Jerk 3 5ea 201 Combo with DB Single Arm Snatch 3B Shoulder Front Raises 3 12 301 Optional Biceps/Triceps
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Transcript of Athlete Training Formula Phase 2 Intensification1
Athlete Training Formula Intensification Phase
Week 4 Day 1 Core: BB Bench Press Sets Reps Tempo Weight NotesWarm-up Strength Training Warm-Up1A BHPush BB Eccentric Bench Press 3 5 501 RPE 81B Plyo Incline Explosive Push-Ups 3 5 2011C Mobility Wall Slides 3 52A UVPush DB Incline Bench Press 3 10 2012B BVPull Eccentric Pull-Up 3 5 5 secs Overhand grip2C Core Push-Up Plank Series 3 10ea Arm lift, leg lift, rotation3A UVPush DB Standing Vertical Press 3 12 201
3B UHPull DB Eccentric Single Arm Row 3 5ea 5013C Shoulder Lateral Raises 3 12 301Optional Biceps/Triceps
Week 4 Day 2 Core: BB Hang Clean Sets Reps Tempo Weight NotesWarm-up Strength Training Warm-Up1A Expl BB Hang Power Clean 3 41B Plyo Broad to Vertical Jumps 3 5 Invidual Reps1C Mobility Knee Drive Extension 3 10ea Consecutive Reps2A Expl BB Jump Squats 3 12 No more than 95lbs2B BHD DB Straight Leg Dead Lift 3 5 301 Partial reps to the top of the knee2C Core Plank Series 3 10ea Arm lift, leg lift, hip lift3A UKD DB Front Split Squat 3 5ea 201
3B UHDDB Single Leg Straight Dead Lift (w/Knee Drive) 3 5ea 301
3C Mobility Half Kneeling Hip Flexor 3 10ea
Week 4 Day 3 Core: BB Push Jerk Sets Reps Tempo Weight NotesWarm-up Strength Training Warm-Up1A BVPush BB Push Jerk 3 5 2011B Plyo Explosive Plate Push-Ups 3 51C Plyo Seated Arm Action 3 201D Mobility Prone Snow Angels 3 5
2A UHPushDB Dynamic Single-Arm Bench Press 3 12ea 201 50% load
2B BVPull Eccentric Pull-Up 3 5 5secs Underhand grip2C Core Quadriped Series 3 10ea3A Expl DB Single Arm Snatch 3 5ea3A Expl DB Single Arm Split Jerk 3 5ea 201 Combo with DB Single Arm Snatch3B Shoulder Front Raises 3 12 301Optional Biceps/Triceps
Athlete Training Formula Intensification Phase
Week 4 Day 4 Core: BB Back Squat Sets Reps Tempo Weight NotesWarm-up Strength Training Warm-Up1A BKD BB Eccentric Back Squat 3 5 501 RPE 81B Expl DB Rotational Toss 3 5ea1C Plyo Vertical to Broad Jumps 3 5 Individual Reps1D Mobility Wall Lean Knee Drive (3) 3 102A UKD DB Front Lateral Lunges 3 12 2012B Plyo Balance Drills (2 jumps) 3 5ea2C Core Plank Series 3 30secs Arm lift, leg lift, hip lift3A UKD DB Front Reverse Lunges 3 5ea 201
3A UHDElevated Single Leg Hip Extensions 3 12ea 201
3B Mobility Hip External Rotation 3 30secs
Athlete Training Formula Intensification Phase
Week 5 Day 1 Core: BB Bench Press Sets Reps Tempo Weight NotesWarm-up Strength Training Warm-Up1A BHPush BB Isometric Bench Press 3 5 251 RPE 81B Plyo Incline Explosive Push-Ups 3 5 2011C Mobility Wall Slides 3 52A UVPush DB Incline Bench Press 3 10 2012B BVPull Eccentric Pull-Up 3 5 5 secs Overhand grip2C Core Push-Up Plank Series 3 10ea Arm lift, leg lift, rotation3A UVPush DB Standing Vertical Press 3 12 201
3B UHPullDB Isometric Single Arm Row 3 5ea 251
3C Shoulder Lateral Raises 3 12 301Optional Biceps/Triceps
Week 5 Day 2 Core: BB Hang Clean Sets Reps Tempo Weight NotesWarm-up Strength Training Warm-Up1A Expl BB Hang Power Clean 3 41B Plyo Broad to Vertical Jumps 3 5 Individual Reps1C Mobility Knee Drive Extension 3 10ea Consecutive Reps2A Expl DB Swing 3 122B BHD BB Straight Leg Dead Lift 3 5 301 Partial reps to the top of the knee2C Core Plank Series 3 10ea Arm lift, leg lift, hip lift
3A UKD DB Rear Elevated Split Squat 3 5ea 201
3B UHDDB Single Leg Straight Dead Lift (w/Knee Drive) 3 5ea 301
3C Mobility Half Kneeling Hip Flexor 3 10ea
Week 5 Day 3 Core: BB Push Jerk Sets Reps Tempo Weight NotesWarm-up Strength Training Warm-Up1A BVPush BB Push Jerk 3 5 2011B Plyo Explosive Plate Push-Ups 3 51C Plyo Seated Arm Action 3 201D Mobility Prone Snow Angels 3 5
2A UHPushDB Dynamic Single-Arm Bench Press 3 12ea 201 50% load
2B BVPull Pull-Up Isometrics 3 5 10secs Underhand grip2C Core Quadriped Series 3 10ea3A Expl DB Single Arm Snatch 3 5ea3A Expl DB Single Arm Split Jerk 3 5ea 201 Combo with DB Single Arm Snatch3B Shoulder Front Raises 3 12 301Optional Biceps/Triceps
Athlete Training Formula Intensification Phase
Week 5 Day 4 Core: BB Back Squat Sets Reps Tempo Weight NotesWarm-up Strength Training Warm-Up1A BKD BB Isometric Back Squat 3 5 251 RPE 81B Expl DB Rotational Toss 3 5ea1C Plyo Split Jumps 3 5ea Individual Reps1D Mobility Wall Lean Knee Drive (3) 3 102A UKD DB Goblet Lateral Squats 3 12 2012B Plyo Rotational Balance Drills 3 5ea2C Core Plank Series 3 30secs Arm lift, leg lift, hip lift3A UKD DB Front Reverse Lunges 3 5ea 201
3A UHDElevated Single Leg Hip Extensions 3 12ea 201
3B Mobility Hip External Rotation 3 30secs
Athlete Training Formula Intensification Phase
Week 6 Day 1 Core: BB Bench Press Sets Reps Tempo Weight NotesWarm-up Strength Training Warm-Up1A BHPush BB Bench Press 3 5 201 RPE 81B Plyo Incline Explosive Push-Ups 3 5 2011C Mobility Wall Slides 3 52A UVPush DB Incline Bench Press 3 10 2012B BVPull Pull-Up 3 5 301 Overhand grip2C Core Push-Up Plank Series 3 10ea Arm lift, leg lift, rotation3A UVPush DB Standing Vertical Press 3 12 2013B UHPull DB Single Arm Row 3 5ea 2013C Shoulder Lateral Raises 3 12 301Optional Biceps/Triceps
Week 6 Day 2 Core: BB Hang Clean Sets Reps Tempo Weight NotesWarm-up Strength Training Warm-Up1A Expl BB Hang Power Clean 3 41B Plyo Broad to Vertical Jumps 3 5 Consecutive Reps1C Mobility Knee Drive Extension 3 10ea Consecutive Reps2A Expl DB Swing 3 122B BHD BB Straight Leg Dead Lift 3 5 301 Partial reps to the top of the knee2C Core Plank Series 3 10ea Arm lift, leg lift, hip lift
3A UKD DB Rear Elevated Split Squat 3 5ea 201
3B UHDDB Single Leg Straight Dead Lift (w/Knee Drive) 3 5ea 301
3C Mobility Half Kneeling Hip Flexor 3 10ea
Week 6 Day 3 Core: BB Push Jerk Sets Reps Tempo Weight NotesWarm-up Strength Training Warm-Up1A BVPush BB Push Jerk 3 5 2011B Plyo Explosive Plate Push-Ups 3 51C Plyo Seated Arm Action 3 201D Mobility Prone Snow Angels 3 5
2A UHPushDB Dynamic Single-Arm Bench Press 3 12ea 201 50% load
2B BVPull Pull-Up 3 5 301 Underhand grip2C Core Quadriped Series 3 10ea3A Expl DB Single Arm Snatch 3 5ea3A Expl DB Single Arm Split Jerk 3 5ea 201 Combo with DB Single Arm Snatch3B Shoulder Front Raises 3 12 301Optional Biceps/Triceps
Athlete Training Formula Intensification Phase
Week 6 Day 4 Core: BB Back Squat Sets Reps Tempo Weight NotesWarm-up Strength Training Warm-Up1A BKD BB Back Squat 3 5 201 RPE 81B Expl DB Rotational Toss 3 5ea1C Plyo Split Jumps 3 5ea Consecutive Reps1D Mobility Wall Lean Knee Drive (3) 3 102A UKD DB Goblet Lateral Squats 3 12 2012B Plyo Rotational Balance Drills 3 5ea2C Core Plank Series 3 30secs Arm lift, leg lift, hip lift3A UKD DB Front Reverse Lunges 3 5ea 201
3B UHDElevated Single Leg Hip Extensions 3 12ea 201
3C Mobility Hip External Rotation 3 30secs
