Jan 26, 2018

In-Season Program, Part 4

John Shackleton

To read Part 1 of this article, click here.

To read Part 2 of this article, click here.

To read Part 3 of this article, click here.

Here is a close look at a sample workout the team uses during Phase 1 of the program:

DAY 1: LOWER-BODY EMPHASIS

Dynamic Warm-up/Activation (30 seconds each)

Jumping jacks

High knee pulls

Deep squats

Good mornings

Single-leg Romanian dead lift

Forward lunge with trunk rotation

Reverse lunge with high reach

Lateral squats with anterior reach

Deep lunge, elbow to instep, T-spine rotation

Glute bridge

Core Circuit

Cable anti-rotation press: 3×8 reps each side

Sorinex rollouts: 3×10

Side bridge: 3×30 seconds each side

Block 1

1A. Box squat (barbell): 2 to 3 warm-up sets of 5 reps, 3×5 at 80% of 1RM

Rep tempo: 3:2:X:1

1B. Vertimax band-resisted jumps: 3×5 (stick the landing each rep)

Rep tempo: Explosive as possible

1C. Pull-ups (fat bar, neutral grip): x30 (full range of motion with no cheating)

Rep tempo: 3:1:X:2

Block 2

2A. Glute-ham raise: 3×8

Rep tempo: 3:1:X:2

2B. Incline dumbbell bench press: 3×12, 10, 8

Rep tempo: 4:0:X:1

2C. TRX body rows (feet on box): 3×10

Rep tempo: 3:0:X:2

Image by Cpl. Paris Capers