Description
This program is aimed at developoing the complete athlete through Strength, Power, Control, & Capacity work, all built into a 3-Day lifting schedule.
Over the course of 48 total sessions, two major training cycles will be employed, with pre-, mid-, and post-assessment of all the relevant performance markers listed below.
In each 24-session cycle, a major emphasis will be placed on building raw total-body strength through the powerlifts and their variations. Simultaneously, we will develop our rate of force production, or “Power”, through a progression of plyometrics and the “Clean” movement – utilizing all its "Power" variations, from the top down. Lastly, we will consistently build durability and work capacity through a blend of active stability/mobility work, hypertrophy training, accessory strength development, and metabolic conditioning.
Breakdown
- 48 Total Training Sessions
- 16 Weeks, 3 Sessions scheduled per week
- Each Workout is designed to take approximately 45 minutes.
Workout Format
Each training session contains a brief guided warm up, stability and pre-hab work, plyometrics, max strength & power development (powerlifts and olympic weightlifting), and supplemental strength training (unilateral work, push/pull, etc).
Every other training session will also end with an intense, competitive "Pillar" workout with complete instruction.
Audience
Grades 9 – 12 – Athletes who already have a complete fundamental fitness education and wish to prepare for a sport season. They should not be actively engaged in a competitive athletic season.
Requisites
Intro to Fitness 1 & 2; Intro to WT 1 & 2
OR - ATH211: GPP/Transition Program
Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have recent, relevant working “maxes” of Squat, Bench, Clean, and Deadlift, and should not be completely “un-trained” (no workouts in previous 2+ months).
Equipment
Must Have:
- PVC Pipe
- Barbells, Bumper Plates & Rack
- Dumbbells & Benches
- Pull-Up Bar/TRX/Rings
- Bands
- Jump Ropes
Nice to Have:
- Kettlebells
- Plyo Boxes
- Foam Roller/ Lax Ball
- Cardio Machines
Assessments
Strength
- Continual Tracking of…
- Squat Working Max
- Press Working Max
- Clean Working Max
- 1RM Assessment of…
- Bench Press
- Strict Press
- Back Squat
- Front Squat
- Hang Power Clean
- Power Clean
- Deadlift
Fitness/Performance
- Vertical Jump (Power)
- Pull Up (Strength)
- Push/Squat (Strength Capacity)
- Jump Rope (Skill)
- Plank Hold ((Stability/Stamina)