FULL-BODY STRENGTH | DEVELOPMENTAL DAY
WARM UP:
Dynamic Stretches x10 yds each
Dynamic Movements x15 yds each
A-skip 2×15 yds
B-skip 2×15 yds
Solo:
- Get Up Sprints 3x20m
Group:
- Competitive Get Up Sprints 3x20m
POWER DEVELOPMENT:
- Reactive Bench Plyometrics 3×10; rest 60s
MAXIMAL STRENGTH:
- Close-Grip Bench Press + Chain Accommodation
- Build to heavy 1 rep in 15 min or less + Chain Accommodation
- 1 x 20-30 @50% of peak working weight of the day
- Build to heavy 1 rep in 15 min or less + Chain Accommodation
STRENGTH ACCESSORY #1:
- EZ Bar Skullcrushers 2 x 20-30; rest 90s –> RPE 8
- Barbell RDL 2 x 12 each; rest 90s –> RPE 8
STRENGTH ACCESSORY #2:
- Standing Dumbbell Press 2 x 20-30 each; rest 60-90s –> RPE 8
- Dumbbell Lateral Raises 2 x 20-30 each; rest 60-90s –> RPE 8
ALACTIC POWER INTERVALS:
- 1-3 Rounds of…
- Ski Erg 8-15s –> Maximal Effort | Peak Power
COOLDOWN:
- Walk x1-2 min
- Rocking x1 min
- Quadruped Rocking w/ Head Nods & Turns x1 min
- Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min