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Athlete Training Formula Phase 3 Realization1

Realization1

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Tom Hochhalter
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138 views

Athlete Training Formula Phase 3 Realization1

Realization1

Uploaded by

Tom Hochhalter
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
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Athlete Training Formula

Week 7 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Optional Week 7 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Week 7 Warm-up 1A 1B 1C 1D 2A 2B 2C 3A 3A 3B Optional Day 1 BHPush Plyo Mobility UVPush BVPull Core UVPush UHPull Shoulder Core: BB Bench Press Strength Training Warm-Up BB Bench Press Clock Explosive Push-Ups Wall Slides DB Incline Bench Press Pull-Up Push-Up Plank Series DB Standing Vertical Press DB Single Arm Row Lateral Raises Biceps/Triceps Core: BB Hang Clean Strength Training Warm-Up BB Hang Power Clean Broad to Vertical Jumps Knee Drive Extension DB Swing BB Straight Leg Dead Lift Plank Series DB Rear Elevated Split Squat DB Single Leg Straight Dead Lift (w/Knee Drive) Half Kneeling Hip Flexor Core: BB Push Jerk Strength Training Warm-Up BB Push Jerk Explosive Plate Push-Ups Seated Arm Action Prone Snow Angels DB Dynamic Single-Arm Bench Press Pull-Up Quadriped Series DB Single Arm Snatch DB Single Arm Split Jerk Front Raises Biceps/Triceps Sets Reps Tempo Weight Notes

Realization Phase

4 3 Varies 3 12 201 3 5 3 10 201 3 5 301 3 10ea 3 10 201 3 5ea 501 3 12 301

1 set eccentric, 1 set isometric, 2 sets normal tempo, RPE 9

Overhand grip, Weighted if possible Arm lift, leg lift, rotation

Day 2 Expl Plyo Mobility Expl BHD Core UKD UHD Mobility Day 3 BVPush Plyo Plyo Mobility UHPush BVPull Core Expl Expl Shoulder

Sets Reps 4 3 3 5 3 10ea 3 12 3 5 3 10ea 3 5ea 3 5ea 3 10ea Sets Reps 3 3 3 3 3 3 3 3 3 3 12ea 10ea 5ea 5ea 12 5 5 20 5

Tempo

Weight Notes

Consecutitve Reps Consecutive Reps 301 Partial reps to the top of the knee Arm lift, leg lift, hip lift

201 301

Tempo 201

Weight Notes RPE 8

201 5 5secs

50% load Underhand grip, Weighted if possible

201 301

Combo with DB Single Arm Snatch

Athlete Training Formula


Week 7 Warm-up 1A 1B 1C 1D 2A 2B 2C 3A 3A 3B Day 4 BKD Expl Plyo Mobility UKD Plyo Core UKD UHD Mobility Core: BB Back Squat Strength Training Warm-Up BB Back Squat DB Rotational Toss Split Jumps Wall Lean Knee Drive (3) DB Front Lateral Lunges Rotational Balance Drills (2 jumps) Plank Series DB Walking Lunges Elevated Single Leg Hip Extensions Hip External Rotation Sets Reps Tempo Weight Notes

Realization Phase

4 3 Varies 3 5ea 3 5ea 3 10 3 12 201 3 5ea 3 30secs 3 5ea 3 12ea 3 30secs

1 set eccentric, 1 set isometric, 2 sets normal tempo, RPE 9 Consecutive Reps

Arm lift, leg lift, hip lift 201 201

Athlete Training Formula


Week 8 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Optional Week 8 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Week 8 Warm-up 1A 1B 1C 1D 2A 2B 2C 3A 3A 3B Optional Day 1 BHPush Plyo Mobility UVPush BVPull Core UVPush UHPull Shoulder Core: BB Bench Press Strength Training Warm-Up BB Bench Press Clock Explosive Push-Ups Wall Slides DB Incline Bench Press Pull-Up Push-Up Plank Series DB Standing Vertical Press DB Single Arm Row Lateral Raises Biceps/Triceps Core: BB Hang Clean Strength Training Warm-Up BB Hang Power Clean Broad to Vertical Jumps Knee Drive Extension DB Swing BB Straight Leg Dead Lift Plank Series DB Rear Elevated Split Squat DB Single Leg Straight Dead Lift (w/Knee Drive) Half Kneeling Hip Flexor Core: BB Push Jerk Strength Training Warm-Up BB Push Jerk Explosive Plate Push-Ups Seated Arm Action Prone Snow Angels DB Dynamic Single-Arm Bench Press Pull-Up Quadriped Series DB Single Arm Snatch DB Single Arm Split Jerk Front Raises Biceps/Triceps Sets Reps 4 3 3 12 3 5 3 10 3 5 3 10ea 3 10 3 5ea 3 12 Tempo 201 201 201 301 201 501 301 Weight Notes Max Effort

Realization Phase

Overhand grip, Weighted if possible Arm lift, leg lift, rotation

Day 2 Expl Plyo Mobility Expl BHD Core UKD UHD Mobility Day 3 BVPush Plyo Plyo Mobility UHPush BVPull Core Expl Expl Shoulder

Sets Reps 4 2 3 5 3 10ea 3 12 3 5 3 10ea 3 5ea 3 5ea 3 10ea Sets Reps 3 3 3 3 3 3 3 3 3 3 12ea 10ea 5ea 5ea 12 3 5 20 5

Tempo

Weight Notes

Consecutitve Reps Consecutive Reps 301 Partial reps to the top of the knee Arm lift, leg lift, hip lift

201 301

Tempo 201

Weight Notes RPE 9

201 5 5secs

50% load Underhand grip, Weighted if possible

201 301

Combo with DB Single Arm Snatch

Athlete Training Formula


Week 8 Warm-up 1A 1B 1C 1D 2A 2B 2C 3A 3A Day 4 BKD Expl Plyo Mobility UKD Plyo Core UKD UHD Core: BB Back Squat Strength Training Warm-Up BB Back Squat DB Rotational Toss Split Jumps Wall Lean Knee Drive (3) DB Front Lateral Lunges Rotational Balance Drills (2 jumps) Plank Series DB Walking Lunges Elevated Single Leg Hip Extensions Sets Reps 4 3 3 5ea 3 5ea 3 10 3 12 3 5ea 3 30secs 3 5ea 3 12ea Tempo 201 Weight Notes Max Effort Consecutive Reps 201

Realization Phase

Arm lift, leg lift, hip lift 201 201

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