Week 4 - Phase 2
Bring Warmth & Activation To The Tissues
Day 1
Heavier.
Put more time into Prep & Stretch Strength.
Foot Juggle - Max reps left foot, max reps right - 2-5 attempts.
Then
Get 100-200 Reps Total Combined Of
Patrick + Petersen + Poliquin Step-Ups + Rear Step-Up + Deep Knee Bend Squat Bounces (bodyweight only
With
100-200 - Banded Hamstring Curls (Preferable Lying but seated or standing is ok)
Block 1.
5D5 Back Squat 70% of 1RM + 1-2 jump squats with hands on hips
Take an extra minute if they are getting too slow eg. On the second minute.
Block 2.
5D3 Nordic Curl Bottom 1/3 Grinds OR Pulses (10-15 seconds)
Wheel / band / arm assisted - Focus on building strength in the lengthen position
Build intensity each set rather than going for maximal efforts from set one.
5D5 Deep Knee Bends
Stretch Strength (10-20 minutes)
x20 / leg Slant Board Single Leg Elbow To Toe
x20 / leg Long Lunge Pulses
From one of my students - Cody Tribe who was performance coach to India U21 for their World Cup win.
x10 Kneeling squats + lying knee extension holds
Foot Juggle - Max reps left foot, max reps right - 2-5 attempts.
Day 2
Warmth & Activation
Single Arm 1 Arm Push-Up Lockouts (Incline is fine) Or Banded Tricep Extensions
We’re doing these for shoulder stability and warming up the triceps in their short range.
Smith Curls Pulses - Low & High
Juggling Single Arm Focus (2 ball) - Most throws in 10 seconds and least throws in 10 seconds. 2-5 minutes
Block 1.
Bench Press (Or 1 Arm-Push-Ups Or 90 Degree Push-Up Variation)
5D5 Bench Press 50% of 1RM +
Then Ramp in 5-10kg jumps to 5RM on the minute.
(I do them like floor press off a 20kg plate since I don’t have a bench)
Block 2.
5D2 Alternate Grip Chin-Ups (one hand forward one hand back) + 1/4 Top & Bottom
The first movement here.
Make a small pulse in the Top & the Bottom of the rep. 2 reps Left and right. Drop to 1 rep each side if quality is dropping.
5D5 Deficit Handstand Push-Ups
Like STEP 1 but go for off a step for increased range of motion.
Off a step is a good way to do these with legs on the ground bent.
Stretch Strength (10-20 minutes)
Low Incline / Flat Dumbbell Smith Curls Pulses - Low and High
Either like the video or lifting and lowering in the low and high positions.
German Hang (Rings are easier than straight bar)
Juggling Single Arm Focus (2 Ball) - Most throws in 10 seconds and least throws in 10 seconds. 2-5 minutes
Day 3
3-5 circuits (9-15 minutes) - 60 seconds each
A1. Romanian Rhythm Squats (No heel touch might be better.)
Empty bar or DB’s or bodyweight is fine.
A2. Foot Juggling - Add new kicks - sides / behind etc.
A3. Tibialis Raises
A4. Advanced Diagonal Stretch Calf Raises
3-5 circuits - 15-25 minutes - 60 seconds each
B1. 1. French Press 2. Cross Bench Pullovers 3. Back Bridge
B2. 1. Horse stance 2. Standing Pancake 3. Elevated pancake
B3. 1. Incline curls 2. Assisted Pelican Curls 3. German Hang
B4. 1. Hand Juggling 2. Handstand kick-ups
Bonus - Bigger Base 10 minutes
Day 4
Bring Warmth & Activation To The Tissues
Foot Juggle - Max reps left foot, max reps right - 2-5 attempts.
Then
Get 100-200 Reps Total Combined Of
Patrick + Petersen + Poliquin Step-Ups + Rear Step-Up + Deep Knee Bend Squat Bounces (bodyweight only)
With
100-200 - Banded Hamstring Curls (Preferable Lying but seated or standing is ok)
Block 1.
Ramp to top weight for 5 reps in 5-10kg increases each set on the 1 minute.
If you’re feeling good and want to take a heavier 5 with an extra minute rest that’s ok.
Block 2.
5D3 Nordic Curl
Wheel or band assisted - Focus on building strength in the lengthen position
Build intensity each set rather than going for maximal efforts from set one.
* Then 50 VMO Goblet Squats With 20kg For Time & Quality (do them well and fast).
Stretch Strength (5-10 minutes)
x20 / leg Slant Board Single Leg Elbow To Toe
x20 / leg Long Lunge Pulses
From one of my students - Cody Tribe who was performance coach to India U21 for their World Cup win.
x10 Kneeling squats + lying knee extension holds
Foot Juggle - Max reps left foot, max reps right - 2-5 attempts.
60% Speed 10D5 + X
Day 5
Warmth & Activation
Single Arm 1 Arm Push-Up Lockouts (Incline is fine) Or Banded Tricep Extensions
We’re doing these for shoulder stability and warming up the triceps in their short range.
Smith Curls Pulses - Low & High
Juggling Single Arm Focus (2 ball) - Most throws in 10 seconds and least throws in 10 seconds. 2-5 minutes
Block 1.
Then Ramp in 5-10kg jumps to 5RM on the minute.
If you’re feeling good and want to take a heavier 5 with an extra minute rest that’s ok.
Block 2.
5D2 Alternate Grip Chin-Ups (one hand forward one hand back) + 1/4 Top & Bottom
The first movement here.
Make a small pulse in the Top & the Bottom of the rep. 2 reps Left and right. Drop to 1 rep each side if quality is dropping.
5D5 Deficit Handstand Push-Ups
Like STEP 1 but go for off a step for increased range of motion.
Off a step is a good way to do these with legs on the ground bent.
Stretch Strength
Low Incline / Flat Dumbbell Smith Curls Pulses - Low and High
Either like the video or lifting and lowering in the low and high positions.
German Hang (Rings are easier than straight bar)
Juggling Single Arm Focus (2 Ball) - Most throws in 10 seconds and least throws in 10 seconds. 2-5 minutes
Day 6
60 seconds each
3-5 circuits (9-15 minutes)
A1. Romanian Rhythm Squats
Empty bar or DB’s or bodyweight is fine.
A2. Foot Juggling - Add new kicks - sides / behind etc.
A3. Tibialis Raises
A4. Advanced Diagonal Stretch Calf Raises
60 seconds each
3-5 circuits - 15-25 minutes
B1. 1. French Press 2. Cross Bench Pullovers 3. Back Bridge
B2. 1. Horse stance 2. Standing Pancake 3. Elevated pancake
B3. 1. Incline curls 2. Assisted Pelican Curls 3. German Hang
B4. 1. Hand Juggling 2. Handstand kick-ups
Bonus - Bigger Base 10-20 minutes
Hill Sprints - 20m x 10.
Start Slow. Increase intensity each rep. Stay safe.
Dense Style - start on the minute.
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