Scribd
Upload
5K views

Week 1 - Eccentric (High Force - Low Velocity) : Day 1 Dynamic Warm Up Mobilization/Activation

This 4-day training program focuses on eccentric training with high force production and low velocity movements. Each day includes dynamic warmups, mobilization and activation exercises, power exercises, strength training, and recovery work like foam rolling. The strength exercises emphasize compound lifts like squats, deadlifts, presses, and pulls done for moderate reps in the 4-8 range with challenging loads. Core work is integrated each day as well.

Uploaded by

GigiGatto
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
5K views

Week 1 - Eccentric (High Force - Low Velocity) : Day 1 Dynamic Warm Up Mobilization/Activation

This 4-day training program focuses on eccentric training with high force production and low velocity movements. Each day includes dynamic warmups, mobilization and activation exercises, power exercises, strength training, and recovery work like foam rolling. The strength exercises emphasize compound lifts like squats, deadlifts, presses, and pulls done for moderate reps in the 4-8 range with challenging loads. Core work is integrated each day as well.

Uploaded by

GigiGatto
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
You are on page 1/ 5

Week 1 - Eccentric [High Force|Low Velocity]

Day 1
Dynamic Warm Up

Mobilization/Activation
1. Hip Flexor Stretch w/ Arm Reach - 2 x 25 seconds each side

2. Banded Hip Activation - 2 x 20 lateral, 20 reverse

Power
1. Pogo Jumps - 4 x 10

2. Box Jump - 8 x 1 (3|X|X)

4. Single Leg Vertical Jump - 6 x 1 ea. leg (3|X|X)

Strength
1. Back Squat - 5 x 4 (4|X|X)

2. Bulgarian Split Squat - 4 x 6 ea. leg (4|X|X)

3. Buddy Hamstring Curls - 5 x 3 (4|X|X)

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Core
1.A. Sprinter Sit Ups - 2 x 25

1.B. Hip Lifts - 2 x 25 ea. side

1.C. Pike Crunches - 2 x 25


Week 1 - Eccentric [High Force|Low Velocity]
Day 2
Dynamic Warm Up

Mobilization/Activation
1.A. Pec Minor Stretch - 2 x 25 seconds ea. side

1.B. Lat Stretch - 2 x 25 seconds ea. side

2. Wall Scap. Mobility - 5 x 5

Power
1. Power Skips - 10 x 1 (10 yards)

2. Explosive Band Push Ups - 5 x 5 (4|X|X)

3. 1 Arm DB Snatch - 3 x 3 ea arm

Strength
1. Overhead Press - 5 x 4 (4|X|X)

2.A. Inverted Row - 4 x 6 (4|X|X)

2.B. Push Ups - 4 x 8 (4|X|X)

3.A. EZ Bar Bicep Curl (2 close, 2 wide) - 4 x 8 (4|X|X)

3.B. Hanging Knee Raise - 4 x 8 (2|X|X)

Recovery
1. Foam Roll - Piriformis - 1 x 1 minute ea. side

2. Foam Roll - IT Band - 1 x 1 minute ea. side

3. Foam Roll - Hamstrings - 1 x 1 minute ea. side


Week 1 - Eccentric [High Force|Low Velocity]
Day 3
Dynamic Warm Up

Mobilization/Activation
1. 90/90 Stretch (front and back) - 2 x 15 seconds each way

2. Banded Hip Circle Squats - 2 x 20

Power
1. Squat Drops - 6 x 3 (20 sec. rest between sets)

3. Squat Jumps - 6 x 4 (4|X|X)

5. Lunge Jumps - 3 x 4 ea. leg (3|X|X)

Strength
1. Front Load Single Leg Box Squat - 5 x 4 ea. leg (4|X|X)

2. Romanian Deadlift - 4 x 6 (4|X|X)

3. Barbell Step Ups - 4 x 6 ea. leg (2|X|X)

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Core
1.A. Med Ball Sit Ups - 2 x 20

1.B. Med Ball Twists - 2 x 10 ea. side


Week 1 - Eccentric [High Force|Low Velocity]
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Band Dislocations - 2 x 20

1.B. Band Pull Aparts - 2 x 20

Power
1. Landmine Single Arm Jerk - 6 x 3 (3|X|X)

2. Med Ball Underhand Toss - 10 x 1 (2|X|X)

Strength
1. Bench Press - 5 x 4 (4|X|X)

2.A. Pull Up - 4 x 6-8 (4|X|X)

2.B. I,T,Y’s - 4 x 3 ea.

3.A. Wall Walks - 3 x 2

3.B. Tricep Rope Extension - 3 x 8 (3|X|X)

Core
1. Weighted Sit Ups (heavy) - 3 x 12 (2|X|X)

Recovery
1. Foam Roll - QLO - 1 x 20 sec. ea. side

2. Foam Roll - Hip Flexors - 1 x 20 sec. ea. side

3. Foam Roll - Quads - 1 x 20 sec. ea. side

4. Foam Roll - Adductors - 1 x 20 sec. ea. side

You might also like