12 Weeks of ATH311D: 2 Day Off Season Training Program Available!

  • 5 April 2021
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Last month we released the first 6 weeks of ATH311D. Today, we’re excited to announce that all 12 weeks of this program are now available in every PLT4M account!

 

Why did we build this program?

With many schools having to limit the amount of training days in the weight room due to COVID restrictions, we’ve seen a shift towards a 2 day weight training schedule. To accommodate those schedules, we built the 2-Day Off Season Weight Training program. The program is available in all PLT4M accounts, via the Programs page, under the 300 level tab. More details below: 

 

 

Description

A variation of our standard 300-Level Athletic programming, this program is aimed at developing a complete athlete, "in-the-gym", through Strength, Power, Control, & Capacity development, all built into a 2-Day training schedule. 

Over the course of the program, we place an emphasis on building raw total-body strength through unique phases of the powerlifts and their variations. Simultaneously, we will develop our rate of force production, or "Power", through different plyometrics, ballistics, and a full progression of the "Clean" movement - utilizing all of it's variations from the top down. Lastly, we will consistently build durability and work capacity through a blend of hypertrophy training, accessory strength work, and Metabolic conditioning.

 

Breakdown

  • 12 Weeks | 2 Lifts per Week
  • Workouts should take between 50-70 minutes

**Each element of the workout will included suggested time domains for efficient flow

 

Workout Format

Each weight training day contains a brief warm up (with dynamic movement, mobility, and technique work), pre-hab & activation (injury prevention, core, etc), power development (plyo, ballistics, and/or OLY lifts), max strength (powerlifts), accessory strength work (unilateral work, push/pull, etc), and a short "finisher" for capacity and volume, complete with full instruction & explanation.

 

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

FIT100-200 Level Progression

OR - Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts 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
  • "Run" option

Nice to Have:

  • Kettlebells
  • Jump Rope
  • Plyo Boxes
  • Foam Roller/ Lax Ball
  • Cardio Machines
  • Bands

 

Assessments

Strength

  • Continual Tracking of Working Maxes within...
    • Squat
    • Bench
    • Clean
    • Deadlift
  • Occasional Assessment of 1RM "PRs" in
    • Back & Front Squat
    • Bench & Strict Press
    • Hang Power Clean & Power Clean
    • Deadlift
    • Strict Pull Up (reps)

Performance

  • Accessory Performance Domains
    • Vertical Jump (Power)
    • Jump Rope (Skill/Capacity)
    • Plank Hold (Stability/Muscular Endurance)
    • 1 Min Push Up/Air Squat (Capacity/Muscular Endurance)
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