Jan 26, 2018In-Season Program, Part 4
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