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Phase I Strength Training Plan

The document outlines a 4-week training program with workouts focusing on exercises, technique work, and relative strength training. Each weekly workout includes warmups, bodyweight exercises, and multiple compound lifts with a focus on technique cues and progression to a 5RM.

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CJ Severo
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222 views2 pages

Phase I Strength Training Plan

The document outlines a 4-week training program with workouts focusing on exercises, technique work, and relative strength training. Each weekly workout includes warmups, bodyweight exercises, and multiple compound lifts with a focus on technique cues and progression to a 5RM.

Uploaded by

CJ Severo
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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Block

 Zero  Training  –  Phase  I  (perform  until  athlete  can  easily  perform  workouts  with  good  
form)  
 
Workout  I  
• Pre  Activity  Preparation  
o    
• Relative  Strength/Bodyweight  
o Pushups  (elbows  in)  –  3  x  10  
o Scapular  Wall  Slides  –  3  x  5  
o Inverted  Row  –  2  x  10  
o Pull-­‐ups  –  5  x  1  (perform  eccentric  5-­‐10  seconds)  
o Superman  Press  –  2  x  10  
• Exercise  Technique  
o Bench  
§ Setup/Bar  Path/Elbows  
§ Bar  –  3  x  10  
§ Work  up  to  5RM  
o DB  Bench  
§ Setup  
§ Light  –  2  x  10  
§ 2  x  10  
o DB  Row  
§ 3  x  10  
o Triceps  Pushdown  
§ 3  x  15  
 
Workout  II  
• Pre  Activity  Preparation  
o    
• Relative  Strength/Bodyweight  
o Bodyweight  Squats  –  3  x  10  (work  on  heels  flat)  
o Lunges  –  3  x  10  
o Plank  –  2  x  30  seconds  
o Side  Bridge  –  1  x  15  seconds  
o Pushups  (elbows  in)  –  3  x  10  
• Exercise  Technique  
o Box  Squat  
§ Setup/Body  Path/Form  
§ Bar  –  3  x  10  
§ Work  up  to  5RM  
o Leg  Press  
§ 3  x  10  
o Leg  Curl  
§ 3  x  10  
 
Workout  III  
• Pre  Activity  Preparation  
o    
• Relative  Strength/Bodyweight  
o Pull-­‐ups  –  5  x  1  (perform  eccentric  5-­‐10  seconds)  
o Single-­‐leg  RDL  –  2  x  10  
o Split  Squat  –  2  x  10  
o Bodyweight  Front  Squat  –  2  x  10  
o Bench  Dips  –  3  x  10  
• Exercise  Technique  
o Deadlift  
§ Setup/Bar  Path/Body  Path/Leg  Drive  
§ Bar  –  3  x  10  
§ Work  up  to  5RM  
o Press  
§ Setup/Bar  Path/Elbow  Position  
§ Bar  –  3  x  5  
§ Work  up  to  5RM  
o Lat  Pulldown  
§ 3  x  10  
o Leg  Curl  
§ 3  x  10  
o Decline  Crunch  
§ 30-­‐50  reps  
 
Workout  IV  
• Pre  Activity  Preparation  
o 5  minute  cardio  warm-­‐up  
o Defrancos  4  (mountain  climbers,  groiners,  hydrants,  v-­‐sits)  
o Shoulder  warm-­‐up  (circles,  swings,  ballistic  stretch)  
• Relative  Strength/Bodyweight  
o Pushups  –  4  x  8-­‐10  
o Pull-­‐ups  –  5  x  1  (perform  eccentric  5-­‐10  seconds)  
o Inverted  Row  –  2  x  10  
o Scapular  Wall  Slides  –  2  x  10  
o Pull  Aparts  –  2  x  20  
• Exercise  Technique  
o Incline  DB  Bench  
§ 3  x  Max  Reps  
o CG  Pulldown  +  Seated  DB  Power  Cleans  
§ 3-­‐4  sets  of  8-­‐12  reps  
o Seated  DB  Military  Press  
§ 4  x  8-­‐12  
o DB  Shrugs  +  DB  Curls  
§ 3  sets  of  8-­‐10  reps  
o Wrist  Roller  
§ 2  sets  
     
 

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