Phase 1 – 2016

****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.

 

(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

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