Scribd
Upload
684 views6 pages

Week 1-4 : Eccentric Phase

The document outlines a 12-week training program divided into 4 phases of 3 weeks each. Each phase provides example workouts for Day 1 (lower body focus) and Day 2 (upper body focus). The workouts follow a consistent structure of dynamic warm up, mobilization/activation exercises, power exercises, strength exercises, and core exercises. The exercises change between phases to continue challenging the body with variations over the full 12-week period.

Uploaded by

V.o. Mario
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
684 views6 pages

Week 1-4 : Eccentric Phase

The document outlines a 12-week training program divided into 4 phases of 3 weeks each. Each phase provides example workouts for Day 1 (lower body focus) and Day 2 (upper body focus). The workouts follow a consistent structure of dynamic warm up, mobilization/activation exercises, power exercises, strength exercises, and core exercises. The exercises change between phases to continue challenging the body with variations over the full 12-week period.

Uploaded by

V.o. Mario
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 6

Week 1-4

​
Eccentric Phase

Day 1 - Lower Body

Dynamic Warm Up

Mobilization/Activation

1. Couch Stretch - 2x30 seconds each side

2. Banded Glute Activation - 2x20 lateral/ 20 reverse

Power

1. Pogo Jumps - 2x10

2. Box Jumps - 3x3 (Don’t reach max height, keep it 2-3 inches below)

Strength

1. Front Squat - 3x5 (3/X/X)

2. ​Bulgarian Split Squats - 2x8 each leg

Core

1. Lying Leg Raises - 2x10


Day 2 - Upper Body

Dynamic Warm Up

Mobilization/Activation

1. Pec Minor Stretch - 2x45 seconds each side

2. Banded Face Pulls - 2x20

Power

1. Clapping Push Ups - 2x10

2. 1 Arm DB Snatch - 3x3

Strength

2. Barbell Overhead Press - 3x5 (3/X/X)

2. Single Arm DB Rows - 2x8 each side

Core

2. Planks - 2x60 seconds


Week 5-8
​
Day 1 - Lower Body

Dynamic Warm Up

Mobilization/Activation

1. Groiners - 2x30 second holds each side

2. Single Leg Hip Thrust - 2x10 (3/X/2)

Power

1. Vertical Jumps - 5x1 (X/2/X)

2. DB Squat Jumps - 2x3 (X/3/X)

Strength

1. Trap Bar Deadlift - 3x5 (X/2/X) ​Note: Pause an inch above the ground

2. ​Elevated Reverse Lunge - 2x8 each leg

Core

1. Sprinter Sit Ups - 2x10


Day 2 - Upper Body

Dynamic Warm Up

Mobilization/Activation

1. Shoulder Dislocators - 2x25

2. Incline ITY’s - 2x5 each

Power

1. Med Ball Chest Pass - 2x6

2. Med Ball Vertical Toss - 2x6

Strength

1. Bench Press - 3x5 (X/3/X)

2. DB Overhead Floor Press - 2x8

Core

1. Wheel Rollouts - 2x10


Week 9-12
​
Day 1 - Lower Body

Dynamic Warm Up

Mobilization/Activation

1. Banded Hip Flexor Stretch - 2x30 second holds each side

2. Monster Walks - 2x20 yards

Power

1. Lunge Jumps - 2x8

2. Broad Jumps - 3x1

Strength

1. Hang Clean - 3x5 (X/X/X)

2. ​DB Step Ups - 2x8 each leg

Core

1. Med Ball Side Toss to Wall - 2x5 each side.


Day 2 - Upper Body

Dynamic Warm Up

Mobilization/Activation

1. Backpack Stretch - 2x30 second each side.

2. Banded External Rotation - 2x15 each side.

Power

1. Ground Starts - 2x10 yard sprints

2. Med Ball Backward Toss - 2x4

Strength

1. Push Press- 3x5 (X/X/X)

2. Barbell Rows - 2x10

Core

1. Hanging Leg Raises - 2x10

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy