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March Triphasic Eccentric

This document contains a strength training program with multiple exercises organized into weekly blocks. Each block provides the exercise, sets, reps, rest times and progression over 3 weeks. Exercises target the lower body, upper body, and core with variations in tempos, loads and exercises over subsequent weeks.

Uploaded by

BJ
Copyright
© © All Rights Reserved
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54 views18 pages

March Triphasic Eccentric

This document contains a strength training program with multiple exercises organized into weekly blocks. Each block provides the exercise, sets, reps, rest times and progression over 3 weeks. Exercises target the lower body, upper body, and core with variations in tempos, loads and exercises over subsequent weeks.

Uploaded by

BJ
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Falling Starts 8x10yds

A1)

Barbell Bulgarian Split Squats

185-190

B1)

B2)

C1)

C2)

Week
1
2
3

Sets
4
4
4

Reps

Week
1
2
3

Sets
4
4
4

Reps

Week
1
2
3

Sets
3
3
3

Reps

Week
1
2
3

Sets
3
3
3

Reps

Week
1
2
2

Sets
4
4
4

Reps

Rest

2/leg
2/leg
2/leg

RDL

6
6
6

Rest
90s
90s
90s

Prone Hip Flexor

6
6
6

Rest
60s
60s
60s

Calf Raises

8
8
10

Rest
60s
60s
60s

Palloff Press

Iso-Deadlift 3x10s/Leg

8
8
8

Rest
60s
60s
60s

Tempo
50X0
50X0
50X0

Set 1

Set 2

Set 3

Set 4

Tempo
40X0
40X0
40X0

Set 1

Set 2

Set 3

Set 4

Tempo
40X0
40X0
40X0

Set 1

Set 2

Set 3

Set 4

Tempo
02X1
02X1
02X1

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

82.5%
85%
87.5%

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

A1)

Bench Press
Week
1
2
3

Sets
4
4
3

Reps

Week
1
2
3

Sets
4
4
3

Reps

8
8
8

Rest
60s
60s
60s

Week
1
2
3

Sets
4
4
4

Reps

Rest

B2)

DB Floor Press
Sets
3
3
3

Reps

C1)

Week
1
2
3
Thick Grip Hammer Curls
Week
1
2
3

Sets
4
4
4

Reps

Week
1
2
3

Sets
3
3
3

Reps

A2)

B1)

C2)

2
2
2

Rest
90s
90s
90s

DB Rows

Face Pulls

10
10
10

Rest

8
8
8

Rest

10
10
10

Palloff Press

10
10
10

Rest

Tempo
50X0
50X0
50X0

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Split Stance Falling Starts 8x10yds


A)

Snatch Grip Deadlift


Rough Estimate 300lb Max
Week
1
2
3
Step-Ups

Sets
5
5
4

Reps

Week
1
2
3

Sets
3
3
3

Reps

6
6
6

Rest
60s
60s
60s

B2)

RKC Planks
Sets
4
4
4

Reps

Rest

C1)

Week
1
2
3
SL Barbell Hip Thrusts
Week
1
2
3

Sets
4
4
4

Reps

Week
1
2
3

Sets
3
3
3

Reps

B1)

C2)

1
1
1

Rest
120s
120s
120s

3
3
3

Rest

8
8
8

Band Ab/Adduction

10
10
10

Rest

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo
10,5
10,5
10,5

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

90%
92.5%
95%

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

A1)

Close Grip Bench Press


Week
1
2
3

Sets
4
4
4

Reps

Week
1
2
3

Sets
5
5
4

Reps

Week
1
2
3

Sets
4
4
3

Reps

B2)

Face Pulls
Sets
5
5
5

Reps

C1)

Week
1
2
3
Thick Grip Hammer Curls
Week
1
2
3

Sets
4
4
4

Reps

A2)

B1)

Rest

4
4
4

Chin-Ups
Rest

6
6
6

Shoulder Shocker 2.0


Rest

8
8
8

Rest

12
12
12

8
8
8

Rest

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

A1)

B1)

C1)

C2)

D)

Barbell Bulgarian Split Squats


Week
1
2
3

Sets
4
4
3

Reps

Week
1
2
3

Sets
3
3
3

Reps

Week
1
2
3

Sets
4
4
4

Reps

Week
1
2
2

Sets
4
4
4

Reps

Week
1
2
2

Sets
4
4
4

Reps

Rest

3
3
3

Walking Lunges

6
6
6

Rest
90s
90s
90s

Nordic Ham Curl

35s
35s
35s

Rest
60s
60s
60s

Prone Hip Flexor

7
7
7

Rest
60s
60s
60s

1-Arm DB Carry

20yds
20yds
20yds

Rest
60s
60s
60s

Tempo
60X0
60X0
60X0

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo
40X0
40X0
40X0

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

75%
77.5%
80%

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

A)

Bench Press
Week
1
2
3

Sets
4
4
4

Reps

Week
1
2
3

Sets
4
4
4

Reps

Week
1
2
3

Sets
5
5
5

Reps

C2)

DB Floor Press
Sets
4
4
4

Reps

D1)

Week
1
2
3
Foley Shoulder Shocker

Sets
3
3
3

Reps

D2)

Week
1
2
3
Wide-Stance Anti-Rotations
Week
1
2
3

Sets
3
3
3

Reps

B)

C1)

Rest

3
3
3

Chin Ups
Rest

6
6
6

Face Pulls
Rest

12
12
12

Rest

8
8
8

Rest

8
8
8

8
8
8

Rest

Tempo
60X0
60X0
60X0

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

75%
77.5%

80%

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

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