|
DAY ONE for Week of January 27, 2020
Dynamic Effort (Speed) Lower Body Did you know that Usain Bolt achieved the highest speed ever recorded by a human being at 12.4 m/s? Speed is a product of strength as it is also contingent on the amount of force one can produce relative to body-weight (mass) with a time component. 1. Goblet Squat Pulses 2 sets of 10 2. Dumbbell or Kettlebell Swings 1 set of 10 3. Main: Speed Squats (optional: with moderate-heavy bands) 7+ sets of 3 reps (under 0.8 seconds per rep) 4. Main: Speed Conventional Deadlifts (optional: with moderate-heavy bands) 7+ sets of 1 rep (under 0.8 seconds per rep) 5. Standing Hip-Thrusts with Bands 5+ sets of 10
0 Comments
DAY THREE for Week of January 20, 2020
Dynamic Effort (Speed) Upper Body 1. Speed Pendlay Rows 7+ sets of 2 reps (under 0.8 seconds per concentric rep) 2. Speed Lat Pulldowns or Pull-Ups 7+ sets of 2 reps (under 0.8 seconds per concentric rep) 3. Speed Bench Presses 6+ sets of 3 reps (under 0.8 seconds per concentric rep) 4. Speed Shoulder Presses 7+ sets of 3 reps (under 0.8 seconds per concentric rep) 5. Chest Flys 4 sets of 10 DAY TWO for Week of January 20, 2020
Max Effort (Heavy) Lower-Body 1. Goblet Squat Pulses 2 sets of 12 2. Main: Deadlifts (Optional: with Heavy Reverse Bands)- 7+ sets of 1 reps (work up from the bar to a one-rep max) 3. Semi-Main: Smith Machine Squats onto Bench- 5+ sets of 5 reps 4. Hamstring Curls- 3 sets of 10 5. Glute Hip Thrust or Glute Bridges- 3 sets of 10 1. Single-Arm Arnold Presses 1 set of 12 (per side)
2. Main: Bench Press 7+ sets of 1 (work up from the bar to a one-rep max) 3. Push-Press 5+ sets of 5 reps 4. Yates Rows 5+ sets of 5 reps 5. Lat Pulldown with Moderate Pronated (Palms-Away) Grip 3 sets of 10 6. Pec Deck or Dumbbell Flys 3 sets of 10 7. Optional: EZ Bar Curls 5+ sets of 5 reps 1. Goblet Squats 1 set of 15
2. Box Squats 6+ sets of 1 (work up to a one-rep max) 3. Rack-Pulls from 1st Safety Height 5+ sets of 3 4. Single-Leg Leg Presses 3 sets of 10 (per side) 5. Hamstring Curls 4 sets of 10 1. High Plank 60 seconds
2. High Side Plank 60 seconds (each side) 3. Crunch Pulses x30 4. Press-Ups (Pushups from Hip) 3 sets of 10 5. Boat Pose Hold 30 seconds 6. Side Boat Pose 30 seconds (1x per side) 7. Supermans x15 8. Leg Raises x15 9. Supermans x15 (repeat) 10. Leg Raises (slow eccentric lowering) (repeat) x10 11. Alternating Knee Touches x20 12. Alternating Supermans x10 (each side) 13. Situps x15 * Workout sequence can be repeated for extra challenge/training volume DAY TWO for Week of January 13, 2020
Dynamic (Speed) Effort Upper-Body 1. Single-Arm Arnold Presses- 2 set of 12 (per arm) 2. Barbell Shoulder Press- 7+ sets of 3 (0.8 seconds per rep) 3. Bench Press w/ Moderate Bands (Optional)- 6+ sets of 3 (0.8 seconds per rep) 4. Lat Pulldown w/ Pronated Grip 7+ sets of 2 (0.8 seconds per rep) 5. Seated Row (Machine or Cable) 6+ sets of 2 (0.8 seconds per rep) 6. Optional: EZ Bar Cheat Curls 5 sets of 3 (0.8 seconds per rep) 7. Chest Flys or Pec Deck 4 sets of 10 DAY ONE for Week of January 13, 2020
Dynamic Effort Lower-Body Athletic Component Option: 1. Squat Jumps (optional: with weights) 1 set of 10 2. Dumbbell/Kettlebell Swings 1 set of 15 3. Low Plyo Box Jump (optional: with weights) 1 set of 10 4. Standing Broad Jump 5x 5. Sprints (10 meters) 2x 6. High Skips to Sprint (10 meters) 2x 7. Side Shuffles to Sprint (10 meters) 2x (per side) Power Component Option: 8. Power Cleans from 1st Safety Rack or Speed Deadlifts 7+ sets of 1 9. Speed Squats 7+ sets of 3 (less than 0.8 seconds per concentric rep) DAY THREE for Week of January 6, 2020
Core (with Minimum Axial Loading, Spinal Decompression) 1. Captain’s Chair Leg Raises 3 sets of 15 2. Roman Chair Sit-Ups 3 sets of 15 3. Woodcutters 4 sets of 20 reps, 15 reps, 12 reps, 10 reps per side 4. Low Planks (optional: on bosu or yoga ball) 1 set of 60 seconds 5. Side Planks (optional: on bosu or yoga ball) 1 sets of 60 seconds per side 6. Boat Pose 1 set of 60 seconds 7. Pull-Up Bar Dead Hangs (lat pulldown can also be used) 3 sets of 10 seconds 8. Supermans 2 sets of 15 DAY TWO for Week of January 6, 2020
Max Effort (Heavy) Upper-Body 1. Warm-Up: Single-Arm Arnold Press 2 sets of 12 2. Smith Machine Floor Press 5+ sets of 5 3. Smith Machine Yates Row with Leg Drive 5+ sets of 5 4. Barbell Push-Press 5+ sets of 5 5. Lat Pulldown with Supinated Grip 5+ sets of 5 Accessories: 6. Pec Deck or Dumbbell Chest Flys 3 sets of 10 7. Dumbbell Side Lateral Raises 3 sets of 10 |
Archives
May 2023
Categories |
RSS Feed