MEMBERS ONLY
January 2nd – January 15th
This is the first two weeks in our training cycle. As we get into this phase we have three areas of focus.
1: Build a strong base level of strength.
2: Increase joint mobility and stability
3: Strengthen our pillar
The training split is as follows:
Monday: Absolute Strength: Upper Body
Tuesday: Dynamic Strength: Lower Body
Wednesday: Recovery
Thursday: Dynamic Strength Upper Body
Friday: Absolute Strength: Lower Body
Saturday: Linear Speed
Sunday: Recovery
As we go through this cycle your goal should be to get a solid routine of training hard and recovering smart. That means that for the 60-90 minutes that you are training you are focusing on pushing your physical limits. The remainder of the day needs to be focused on your nutrition, hydration, and recovery.
Week 1: (January 2-January 8th)
Monday: Absolute Strength – Upper Body
Explosive Strength
Lift Sets & Reps Percentages
Hang Clean (1X5) 5X5 (50) 60, 60, 60, 65, 65
Absolute Strength
Lift Sets & Reps Percentages
Barbell Bench Press (2X10) 4X6 (bar, 50) 60, 65, 70, 70, 70
superset w/
Band Face Pulls 3X20
Accessory Work
Lift Sets & Reps Percentages
A: Chin Ups 4X8-10
A: DB Incline Press 4X8
A: Dead Bugs 4X8 each side
B: DB 3 Point Rows 2X10 each side
B: DB Single Arm Shoulder Press 2X10 each side
B: Shoulder Taps 2X10 each side
Tuesday: Dynamic Strength – Lower Body
Explosive Strength
Lift Sets & Reps Percentages
Rocket Jumps 4X5
Dynamic Strength
Lift Sets & Reps Percentages
Clean Grip Pull (2X5) 5X5 (50, 60) 70, 75, 80, 80, 80
Accessory Work
Lift Sets & Reps Percentages
A: Single Leg Squat (5-1-1) 3X6 each side
A: BB RDL 3X10
A: Pallov Press (2-2-2) 3X8 each side
B: Bench Hip Thrust (1-3-1) 3X8 each side
B: Dumbbell Walking Lunges 3X8 each side
B: Plate V-Sits 3X15
Wednesday: Recovery
- Hamstring mobility circuit.
- Foam roll lower body and lat’s.
- Cold Tub and/or Contrast Therapy
- Corrective and injury history specific therapy
Thursday: Dynamic Strength – Upper Body
Explosive Strength
Lift Sets & Reps Percentages
Barbell Push Press (2X8) 4X5 (bar, 50) 60, 65, 70
Dynamic Strength
Lift Sets & Reps Percentages
Speed Bench (2X5) 6X5 (50, 60) 70, 75, 80, 80, 80
Accessory Work
Lift Sets & Reps Percentages
A: Single Arm DB Bench 4X6 each side
A: Inverted Rows 4X15
A: DB Shrugs 4X15
B: DB Curl to Press 3X10
B: DB Pull-Over 3X12
Friday: Absolute Strength – Lower Body
Explosive Strength
Lift Sets & Reps Percentages
Power Clean (1X5) 5X5 (50) 60, 60, 60, 65, 65
Absolute Strength
Lift Sets & Reps Percentages
Barbell Back Squat (2X10) 4X6 (bar, 50) 60, 65, 70, 75, 75
superset w/
Band TKE’s 3X20
Accessory Work
Lift Sets & Reps Percentages
A: BB Reverse Lunge (rack POS) 4X6 each side
A: Barbell Hip Thrust 4X8
B: DB Lateral Lunges 3X6 each side
B: Ball Leg Curl or Plate Slide 3X12
B: ½ V-Sits 3X10 each side
Saturday: Sprint Work
**since your legs should be fairly sore today the sprint work will be done at about 70% speed and focus on Tempo Sprints***
Linear Speed Mechanics
- A Skip X2
- A Run X2
- 15yd Burst X6
Combine Specific Speed
- 40 Starts X5 *just the first 15 yards
Tempo Sprints
- Skills (QB/DB/WR/RB) 8X100yds
- Big Skill (TE/LB/FB) 8X80yds
- Big’s (OL/DL) 8X60yds
Sunday: Recovery
- Hip mobility circuit
- foam roll lower body and lat’s.
- Cold tub and/or contrast therapy.
- Meal Prep
- Plan out your training week
—————————————————————————————————–
Week 2: (January 9th-January 15th)
Monday: Absolute Strength – Upper Body
Explosive Strength
Lift Sets & Reps Percentages
Hang Clean (1X5) 2X5, 3X3 (50) 60, 65, 70, 70, 75
Absolute Strength
Lift Sets & Reps Percentages
Barbell Bench Press (2X10) 5X4 (bar, 50) 65, 70, 75, 75, 75
superset w/
Band Face Pulls 3X20
Accessory Work
Lift Sets & Reps Percentages
A: Chin Ups 4X10-12
A: DB Incline Press 2X8, 2X6 (HAF)
A: Dead Bugs 4X10 each side
B: DB 3 Point Rows 3X10 each side
B: DB Single Arm Shoulder Press 3X10 each side
B: Shoulder Taps 3X10 each side
Tuesday: Dynamic Strength – Lower Body
Explosive Strength
Lift Sets & Reps Percentages
DB Rocket Jumps 2X5 w/ CM, 2X5 w/ NCM
Dynamic Strength
Lift Sets & Reps Percentages
Clean Grip Pull (2X5) 5X4 (50, 60) 75, 80, 85, 85, 90
Accessory Work
Lift Sets & Reps Percentages
A: Single Leg Squat (5-1-1) 3X8 each side
A: BB RDL 2X8, 2X6 (HAF)
A: Pallov Press (2-2-2) 3X10 each side
B: Bench Hip Thrust (1-3-1) 3X10 each side
B: Dumbbell Walking Lunges 3X10 each side
B: Plate V-Sits 3X18
Wednesday: Recovery
- Hamstring mobility circuit.
- Foam roll lower body and lat’s.
- Cold Tub and/or Contrast Therapy
- Corrective and injury history specific therapy
Thursday: Dynamic Strength – Upper Body
Explosive Strength
Lift Sets & Reps Percentages
Barbell Push Press (2X8) 2X5, 2X3 (bar, 50) 65, 70, 75, 75
Dynamic Strength
Lift Sets & Reps Percentages
Speed Bench (2X5) 6X3 (50, 60) 70, 75, 80, 85, 85, 85
Accessory Work
Lift Sets & Reps Percentages
A: Single Arm DB Bench 4X8 each side
A: Inverted Rows 4X15
A: DB Shrugs 4X12 (HAF)
B: DB Curl to Press 3X12
B: DB Pull-Over 3X10 (HAF)
Friday: Absolute Strength – Lower Body
Explosive Strength
Lift Sets & Reps Percentages
Power Clean (1X5) 2X5, 3X3 (50) 60, 65, 70, 70, 70
Absolute Strength
Lift Sets & Reps Percentages
Barbell Back Squat (2X10) 4X4 (bar, 50) 65, 75, 80, 80
superset w/
Band TKE’s 3X20
Accessory Work
Lift Sets & Reps Percentages
A: BB Reverse Lunge (rack POS) 4X8 each side
A: Barbell Hip Thrust 4X10
B: DB Lateral Lunges 3X8 each side
B: Ball Leg Curl or Plate Slide 3X15
B: ½ V-Sits 3X12 each side
Saturday: Sprint Work
**since your legs should be fairly sore today the sprint work will be done at about 70% speed and focus on Tempo Sprints***
Linear Speed Mechanics
- A Skip X2
- A Run X2
- 15yd Burst X6
Combine Specific Speed
- 40 Starts X7 *just the first 15 yards
Tempo Sprints
- Skills (QB/DB/WR/RB) 10X100yds
- Big Skill (TE/LB/FB) 10X80yds
- Big’s (OL/DL) 10X60yds
Sunday: Recovery
- Hip mobility circuit
- foam roll lower body and lat’s.
- Cold tub and/or contrast therapy.
- Meal Prep
- Plan out your training week