Offseason College Football Program from elitefts.com Coach H

C

University Stage 1 - 3 weeks

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Stage I - 3 Weeks

Microcycle Schedule
Monday
AM1 Linear Speed Session 1 – modified
AM2 Strength Training Session U
Athletes report to the field for active warm up followed by main speed session. When session is completed athletes return to facility to begin strength session U.
PM Extra Work Outs

Tuesday
AM Conditioning Session 1 – high volume
PM Extra Work Outs

Wednesday
AM Strength Session L

Thursday
AM Conditioning Session 2 – high volume
PM Extra Work Outs

Friday
AM1 Linear Speed Session 2 – modified
AM2 Strength Training Session T
Athletes report to the field for active warm up followed by main speed session. When session is completed athletes return to facility to begin strength session T.

Strength Sessions
Conjugated Periodization
Concurrent Training – There are 3 ways to achieve maximal muscular tension. The Maximal Effort Method (EFFORT), The Repeated Effort Method (VOLUME), and the Dynamic Effort Method (SPEED). These three abilities will be trained simultaneously. This will be done within the daily session and the microcycle. This is accomplished by the structured rotation of our 3 general movement categories, Total Body, Lower Body, and Upper Body movements.

Our strength training emphasis is based on our running priority for the stage or program. Stage One of our summer program is a high volume conditioning phase for longer distances per repetition. Therefore, we must make volume the priority of our strength training sessions.

When we enter Stage Two our conditioning focuses on short intense bursts of multi directional movement and shorter interval runs. The focus of our strength training can be either effort or speed depending on the position group.

Stage One Rotation
Tier 1 Priority Emphasis
Modified Repeated Effort Method – Volume
For our Lower and Upper Body movements we will utilize a relative intensity cycle. This is more of a traditional intensity cycle. This is a 10-rep cycle.
3-Week Cycle – Back Squat and Bench Press
Wk 1 60% 3x10 medium
Wk 2 65% 3x10 medium heavy
Wk 3 70% 3x10 heavy

For the Total Body Movement we will use Prilipen’s Chart at the high volume range.
3-Week Cycle – Clean Grip Deadlift
Wk 1 60% 5x6
Wk 2 65% 5x6
Wk 3 70% 4x6

Tier 2 Major Emphasis
Modified Maximal Effort Method – Effort
Total Body Movement – Clean Grip High Pull from the deck – we will utilize percentages of our Hang Clean 1RM
We will use a 3 week 5 set cycle and work to a 3RM
Wk 1 5x5 ascending sets
Wk 2 3x5, 2x3 ascending sets
based on week 1’s top set
Wk 3 5x3 ascending sets based on week 2’s top set

Tier 3 Minor Emphasis
Dynamic Effort Method – Speed
Obviously if Volume is our priority emphasis this will always make Speed our minor emphasis. This is the only 3 week of the year where speed in a minor emphasis. During these three weeks a large majority of our athletes have been away from campus for 3-5 weeks.

During this stage we do no implement methods of accommodating resistance. We utilize straight weight and utilize Prilipen’s Chart at optimal volume for the sets and rep schemes.
Total Body – Hammer Jammer
Wks 1-3 4x6
Lower Body – Box Squat
Wk 1 50% 4x6
Wk 2 55% 4x6
Wk 3 60% 4x6
Upper Body
Wks 1-3 55% 4x6

It should be noted that regardless of emphasis we always concentrate on maximal concentric acceleration on every movement in our program. Obviously the heavier the load or the fatigued state of an athlete will determine how fast the bar is moved from point A to point B. Regardless, our athletes are taught to generate as much force as possible during the concentric portion of the lift every repetition.

Tiers 4-6, Posterior Chain
We are considering this portion of our training session as mobility work. The majority of these movements will be single limb bi lateral or uni lateral in nature. We are implementing a similar 3-week regime cycle as Coach X and 62 utilize.
Wk 1 Iso Miometric (Dynamic) 3 sets
Wk 2 Sub Maximal Eccentric
Wk 3 Dynamic

Bullet Points from Thibaudeau’s book Theory and Application of Modern Strength and Power Methods on the benefits of eccentric and isometric training protocols.

Eccentric
Eccentric actions are necessary for muscle hypertrophy
Greater neural adaptation
Higher level of stress per motor unit

Isometric
We primarily will use isometric training where the athlete will hold a weight at a certain position in the range of motion
The contraction regimen leads to the greatest activation of motor units per muscle
You can sustain the maximal tension for longer period of time
Improve Strength at precise points
Improve Stabilization


Theses exercises will be performed in a mini 3-4 exercise circuit repeated 2-3 times.

We have placed Power Zone work under our mobility work for the summer. This is usually done in the pre work out plan. We are trying something new here.

We will end with some ISO work for relengthening and some active and static flexibility.

Monday - Pre Work Out
Speed Development – Field
Weight Room
Front 7 Reverse Hypers light 2x15
Outside the Box Glute Ham Raise 2x15
Blackburn’s, DB Shrugs, DB External Rotation 2 sets each
Main Work Out
Tier 1 – Volume – Grip2 Bench Press
Tier 2 – Effort – Clean Grip High Pull Form Deck
Tier 3 – Speed – Box Squat – straight weight
Mobility
Single Leg Squat – back foot on bench
Hammer Mid Row
External Hip Rotation Glute Ham Raise
Power Zone various programs
Post Work Out
Quasi Iso Push Up 30 seconds
Quasi Iso Lunge wt vest 30 seconds
Iso Dynamic Iron Cross Squat x6
Hurdle Mobility/Spiderman
Static Work Piriformis Hamstring

Wednesday- Pre Work Out
Quick Feet
Hurdle Mobility Drills
Iron Cross Squat disks/balance board 3x10
TKE’s 3x15
Iso Push Up 15 count to Med Ball Over/Under 6/10 3 sets
DB Shrugs 3x20
Main Work Out
Tier 1 – Volume – Back Squat
Tier 2 – Effort – Grip 2 3 Board Press
Tier 3 – Speed – Hammer Jammer
Mobility
Lateral Step Up
Plate/Log Raise
Reverse Hyper
Power Zone various programs
Post Work Out
Quasi Iso Fly 30 seconds
Quasi Iso Lateral Lunge wt vest 30 seconds
Iso Dynamic Squat x6
Hurdle Mobility/Spiderman
Static Work Piriformis Hamstring

Friday - Pre Work Out
Speed Development – Field
Weight Room
Front 7 Reverse Hypers light 2x15
Outside the Box Glute Ham Raise 2x15
Blackburn’s, DB Shrugs, DB External Rotation 2 sets each
Main Work Out
Tier 1 – Volume – Clean Grip Deadlift
Tier 2 – Effort – Safety Squat Bar Front 7 – High Step Up Outside the Box
Tier 3 – Speed – Grip 3 Bench Press – straight weight
Mobility
Lateral Lunge
Hammer Pulldown supine grip
Single Leg Bent Knee Reverse Hyperextension
Power Zone various programs
Post Work Out
Blackburn’s
Quasi Iso Lunge bwt - 30 seconds
Quasi Iso Hold Stability Ball Wall Squat – 30 seconds
Hurdle Mobility/Spiderman
Static Work Piriformis Hamstring

Obviously we this is the base program - we have numerous athletes whose programs we alter to better fit their need

Stage II Summer Program

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Stage II - 3 Weeks
Microcycle Schedule
Monday
AM1 Linear Speed Session 1
AM2 Strength Training Session U
Athletes report to the field for active warm up followed by main speed session. When session is completed athletes return to facility to begin strength session U.
PM Extra Work Outs

Tuesday
AM Conditioning Session 1 –
Agility Circuit, Position Specific, 110 shuttles
PM Extra Work Outs

Wednesday
AM Strength Session L

Thursday
AM Conditioning Session 1
Agility Circuit, Position Specific Drills, Relay 53’s
PM Extra Work Outs

Friday
AM1 Linear Speed Session 2
AM2 Strength Training Session T
Athletes report to the field for active warm up followed by main speed session. When session is completed athletes return to facility to begin strength session T.

Strength Sessions
Stage One Rotation – Front 7
Tier 1 Priority Emphasis Modified Maximal Effort Method - Effort
For our Lower and Upper Body movements we will utilize a relative intensity cycle. We will perform cluster sets for the back squat and bench press. Our definition of a cluster set – the athlete will perform the number of reps per set on a 35 second turn around. We are fortunate to have interval timers in our facility and they are set to go off every 35 seconds. The athlete performs an individual rep every 35 seconds until the required rep goal is achieved. Our athletes usually train 2-3 per group. That is their rest time.
3-Week Cycle – Back Squat and Bench Press
Wk 1 80% 5x4 cluster
Wk 2 82.5% 5x4 cluster
Wk 3 85% 5x4 cluster

For the Total Body Movement
3-Week Cycle – Clean Grip Shrug Pull from Deck
Wk 1 87.5% 5x4
Wk 2 90% 5x2
Wk 3 92.5% 5x2

Tier 2 Major Emphasis Dynamic Effort - Speed
Total Body Movement – Clean from the blocks
Wk 1 50% 5x5
Wk 2 52.5% 5x5
Wk 3 55% 5x5

Lower Body Movement – Box Squat – bands – strength speed cycle
Wk 1 47.5% 8x2 1x2 +50#
Wk 2 50% 8x2 1x2 +50#
Wk 3 52.5% 8x2 1x1 +50#, 1x1+90#

Upper Body Movement – Grip 3 Bench Press – chains
Wks 1-3 50% 8x3

Tier 3 Minor Emphasis Modified Repeated Effort Method - Volume
Total Body – Hammer Jammer
Wks 1-3 3x6
Lower Body – DB Split Squat off Box
Wks 1-3 3x8 each
Upper Body – Neider Press combo with Lateral Raise
Wks 1-3 3x6/10

Strength Sessions
Stage One Rotation – Outside the Box
Tier 1 Priority Emphasis Dynamic Effort - Speed
Total Body Movement – Clean from the blocks
Wk 1 50% 5x5
Wk 2 52.5% 5x5
Wk 3 55% 5x5

Lower Body Movement – Box Squat – bands – strength speed cycle
Wk 1 47.5% 8x2 1x2 +50#
Wk 2 50% 8x2 1x2 +50#
Wk 3 52.5% 8x2 1x1 +50#, 1x1+90#

Upper Body Movement – Grip 3 Bench Press – chains
Wks 1-3 50% 8x3

Tier 2 Major Emphasis Modified Maximal Effort Method – Effort
Total Body Movement – Hang Clean
Wk 1 80% 5x2
Wk 2 82.5% 5x2
Wk 3 85% 5x2

Lower Body Movement – Standard Lunge
Wk 1 5x8 each
Wk 2 5x6 each
Wk 3 5x4 each

Upper Body Movement – Grip 2 Bench Press
Wk 1 80% 5x2
Wk 2 82.5% 5x2
Wk 3 85% 5x2

Tier 3 Minor Emphasis Modified Repeated Effort Method - Volume
Total Body – 3 Stage Clean – Hang [shrug pull, power pull, catch]
Wks 1-3 4x3
Lower Body – Cross Over Step Up
Wks 1-3 3x60 seconds
Upper Body – 3 Position Raises – [lateral, front, bent]
Wks 1-3 3x15 each

Tiers 4-6, Posterior Chain
We are considering this portion of our work as mobility work. The majority of these movements will be single limb bi lateral or unilateral in nature. We are implementing a similar 3-week regime cycle as Coach X and 62 utilize.
Wk 1 Iso Miometric (Dynamic)
Wk 2 Sub Maximal Eccentric
Wk 3 Dynamic

Monday - Pre Work Out
Speed Development – Field
Weight Room
Front 7 Reverse Hypers light 2x15
Outside the Box Glute Ham Raise 2x15
Blackburn’s, DB Shrugs, DB External Rotation 2 sets each
Main Work Out – Front Seven
Tier 1 – Effort – Bench Press
Tier 2 – Speed – Clean from blocks
Tier 3 – Volume – DB Split Squat off Box
Main Work Out – Outside the Box
Tier 1 – Speed – Grip 3 Bench Press
Tier 2 – Effort – Hang Clean
Tier 3 – Volume – Crossover Step Up
Mobility
q Weighted Vertical Jump
q Lateral Lunge to Lateral Step Up
q Hammer Single Arm Mid Row
q Wtd back Extension
Power Zone various programs
Post Work Out
Quasi Iso Push Up 30 seconds
Quasi Iso Lunge wt vest 30 seconds
Iso Dynamic Iron Cross Squat x6
Hurdle Mobility/Spiderman/Quadraped
Static Work Piriformis Hamstring

Wednesday- Pre Work Out
Quick Feet
Hurdle Mobility Drills
Iron Cross Squat disks/balance board 3x10
TKE’s 3x15
Iso Push Up 15 count to Med Ball Over/Under 6/10 3 sets
DB Shrugs 3x20
Main Work Out – Front Seven
Tier 1 – Effort – Back Squat
Tier 2 – Speed – Grip 3 Bench Press - Chains
Tier 3 – Volume – Hammer Jammer – alternate leg
Main Work Out – Outside the Box
Tier 1 – Speed – Box Squat
Tier 2 – Effort – Grip 2 Bench Press
Tier 3 – Volume – 3 Stage Clean
Mobility
q Med Ball Squat to Pass
q Chin Up
q Reverse Hyper
Power Zone various programs
Post Work Out
Quasi Iso Fly 30 seconds
Quasi Iso Lateral Lunge wt vest 30 seconds
Iso Dynamic Squat x6
Hurdle Mobility/Spiderman/Quadraped
Static Work Piriformis Hamstring

Friday - Pre Work Out
Speed Development – Field
Weight Room
Front 7 Reverse Hypers light 2x15
Outside the Box Glute Ham Raise 2x15
Blackburn’s, DB Shrugs, DB External Rotation 2 sets each
Main Work Out – Front Seven
Tier 1 – Effort – Clean Grip Shrug Pull from Deck
Tier 2 – Speed – Box Squat
Tier 3 – Volume – Neider Press/Lateral Raise
Main Work Out – Outside the Box
Tier 1 – Speed – Clean from Blocks
Tier 2 – Effort – Standard Lunge
Tier 3 – Volume – 3 Way Positional Raises
Mobility
q Weighted Long Jump
q Reverse Lunge to Step Up
q Hammer Single Arm Pulldown
q RDL
Power Zone various programs
Post Work Out
Blackburn’s
Quasi Iso Lunge bwt - 30 seconds
Quasi Iso Hold Stability Ball Wall Squat – 30 seconds
Hurdle Mobility/Spiderman/Quadraped
Static Work Piriformis Hamstring

Stage III - Summer Program University

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Stage III - 3 Weeks


Microcycle Schedule
Monday
AM1 Linear Speed Session 1
AM2 Strength Training Session U
Athletes report to the field for active warm up followed by main speed session. When session is completed athletes return to facility to begin strength session U.
PM Extra Work Outs

Tuesday
AM Conditioning Session 1 –
Quicks, Pattern Running, 40/60 shuttles
PM Extra Work Outs

Wednesday
AM Strength Session L

Thursday
AM Conditioning Session 1
Quicks, Pattern Running, Ladders
PM Extra Work Outs

Friday
AM1 Linear Speed Session 2
AM2 Strength Training Session T
Athletes report to the field for active warm up followed by main speed session. When session is completed athletes return to facility to begin strength session T.

Strength Sessions
Stage One Rotation – Front 7
Tier 1 Priority Emphasis Modified Maximal Effort Method - Effort
3-Week Cycle – Back Squat and Bench Press
Wk 1 85% 3x3 cluster 1xm20 55%
Wk 2 90% 3x3 cluster 1xm20 60%
Wk 3 92.5% 3x3 cluster 1xm20 62.5%

For the Total Body Movement
3-Week Cycle – Hang Clean
Wk 1 75% 6x3
Wk 2 80% 5x2
Wk 3 85% 5x2

Tier 2 Major Emphasis Dynamic Effort - Speed
Total Body Movement – Clean Grip Deadlifts - % off Hang Clean
Wk 1 100% 8x1
Wk 2 102.5% 8x1
Wk 3 105% 8x1

Lower Body Movement – Box Squat – bands/chains – strength speed cycle
Wk 1 47.5% 8x2 1x2 +50#
Wk 2 50% 8x2 1x2 +50#
Wk 3 52.5% 8x2 1x1 +50#, 1x1+90#

Upper Body Movement – Grip 3 Bench Press – mini bands
Wks 1-3 45% 8x3

Tier 3 Minor Emphasis Modified Repeated Effort Method - Volume
Total Body – Tred Sled
Wks 1-3 10 reps
Lower Body – 6” Step Up
Wks 1-3 3x8 each
Upper Body – Jammer OH Press combo w/ hand shivers
Wks 1-3 3x6/10

Strength Sessions
Stage One Rotation – Outside the Box
Tier 1 Priority Emphasis Dynamic Effort - Speed
Total Body Movement – High Pocket Clean
Wk 1 50% 5x5
Wk 2 52.5% 5x5
Wk 3 55% 5x5

Lower Body Movement – Box Squat – bands – speed strength
Wk 1 15% 5x2 1x2 +50#
Wk 2 20% 5x2 1x2 +50#
Wk 3 25% 5x2 1x1 +50#, 1x1+90#

Upper Body Movement – Grip 3 Bench Press – mini bands
Wks 1-3 45% 8x3

Tier 2 Major Emphasis Modified Maximal Effort Method – Effort
Total Body Movement – Hang Clean
Wk 1 82.5% 5x2
Wk 2 87.5% 5x2
Wk 3 92.5% 4x1


Lower Body Movement – BB Split Squat
Wks 1-3 4x8ea

Upper Body Movement – Grip 2 2 Board Bench Press
Wk 1 5x5
Wk 2 5x3
Wk 3 5x1

Tier 3 Minor Emphasis Modified Repeated Effort Method - Volume
Total Body – Snatch Grip Power Pull
Wks 1-3 3x6
Lower Body – DB Combo Lunge
Wks 1-3 2x60 seconds
Upper Body – Front Raise
Wks 1-3 3 sets iso dynamic, submaximal eccentrics, dynamic

Monday - Pre Work Out
Speed Development – Field
Weight Room
Front 7 Reverse Hypers light 2x15
Outside the Box Glute Ham Raise 2x15
Blackburn’s, DB Shrugs, DB External Rotation 2 sets each
Main Work Out – Front Seven
Tier 1 – Effort – Bench Press
Tier 2 – Speed – Clean Grip Deadlifts
Tier 3 – Volume – 6” Step Up
Main Work Out – Outside the Box
Tier 1 – Speed – Grip 2 Bench Press
Tier 2 – Effort – Hang Clean
Tier 3 – Volume – DB Combo Lunge
Mobility – Front 7
q DB Squat Jump to Box
q Safety Squat Bar Lunge to Box
q Bent Over Row
q Glute Ham Raise
Mobility – Outside the Box
q DB Squat Jump to Box
q DB T Lunge
q DB Single Arm Row
q Single Leh Back Extension
Power Zone various programs
Post Work Out
Quasi Iso Push Up 30 seconds
Quasi Iso Lunge wt vest 30 seconds
Iso Dynamic Iron Cross Squat x6
Hurdle Mobility/Spiderman/Quadraped
Static Work Piriformis Hamstring

Wednesday- Pre Work Out
Quick Feet
Hurdle Mobility Drills
Iron Cross Squat disks/balance board 3x10
TKE’s 3x15
Iso Push Up 15 count to Med Ball Over/Under 6/10 3 sets
DB Shrugs 3x20
Main Work Out – Front Seven
Tier 1 – Effort – Back Squat
Tier 2 – Speed – Grip 2 Bench Press
Tier 3 – Volume – Tred Sled
Main Work Out – Outside the Box
Tier 1 – Speed – Box Squat
Tier 2 – Effort – Grip 2 2 Board Press
Tier 3 – Volume – Snatch Grip Power Pull form block
Mobility – Front 7
q Hammer Wide Grip Mod Row
q Reverse Hyper
Mobility – Outside the Box
q Inverted Pull Up
q Glute Ham Raise
Power Zone various programs
Post Work Out
Quasi Iso Fly 30 seconds
Quasi Iso Lateral Lunge wt vest 30 seconds
Iso Dynamic Squat x6
Hurdle Mobility/Spiderman/Quadraped
Static Work Piriformis Hamstring

Friday - Pre Work Out
Speed Development – Field
Weight Room
Front 7 Reverse Hypers light 2x15
Outside the Box Glute Ham Raise 2x15
Blackburn’s, DB Shrugs, DB External Rotation 2 sets each
Main Work Out – Front Seven
Tier 1 – Effort – Hang Clean
Tier 2 – Speed – Box Squat
Tier 3 – Volume – Jammer Press/Hand Shivers
Main Work Out – Outside the Box
Tier 1 – Speed – High Pocket Clean
Tier 2 – Effort – BB Split Squat
Tier 3 – Volume – Front Raise
Mobility – Front 7
q Horizontal Jump Outs
q Safety Squat Bar Step Up
q Hammer Big Grip Pulldown
q DB Single Leg RDL
Mobility – Outside the Box
q Horizontal Jump Outs
q DB High Step Up
q Band Pulldown
q Stability Ball Hip Lift to Curl
Power Zone various programs
Post Work Out
Blackburn’s
Quasi Iso Lunge bwt - 30 seconds
Quasi Iso Hold Stability Ball Wall Squat – 30 seconds
Hurdle Mobility/Spiderman/Quadraped
Static Work Piriformis Hamstring

University Stage I - In Season weeks 1-3

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Top 44 Program
Sunday
Start with a Pre Work Out and end with Post work
Tier 1 Total Body
Speed = High Pocket Power Pull - grip 1
wk 1 5x5 50
wk 2 5x5 55
wk 3 5x5 60
Tier 2 Lower Body
Effort = BB Reverse Lunge
wk 1-3 4x6 each leg ascending sets
Tier 3 Upper Body
Volume = Hammer Mid Row combo Front Raise
3 sets
3 week regime wave
wk 1 iso dynamic (miometric for Coach X/62)
wk 2 sub max eccentric
wk 3 dynamic
Posterior Chain
Glute Ham Raise
wk 1-3 3x10
Power Zone

Tuesday
Start with a Pre Work Out and end with Post work
Tier 1 Lower Body
Speed = Box Squat with chain
wk 1 6x2 47.5
wk 2 6x2 50
wk 3 6x2 52.5
Tier 2 Upper Body
Effort = Grip 2 3 Board
wk 1 5x5
wk 2 5x3
wk 3 5x1
Triceps
Tier 3 Total Body
Volume = DB Squat Jump
3 sets
3 week regime wave
wk 1 iso ballistic
wk 2 sub max eccentric
wk 3 dynamic
Posterior Chain
Reverse Hypers
wk 1-3 3x10
Power Zone

Thursday
Start with a Pre Work Out and end with Post work
Tier 1 Upper Body
Speed = Grip 2,3,4,5 Bench Press
wk 1-3 8x3 50
Tier 2 Total Body
Speed = OTB Drop Squat to Push Press w/bands
F7 Hammer Jammer
3 sets
wk 1 iso ballistic/dynamic
wk 2 sub max eccentric
wk 3 dynamic
Tier 3 Lower Body
Volume = Lateral Lunge to Lateral Step Up
2 sets
3 week regime wave
wk 1 iso dynamic
wk 2 sub max eccentric
wk 3 dynamic
Posterior Chain
Band Pull Thru's
wk 1-3 1x20
Power Zone

SQUAD Program
Sunday
Start with a Pre Work Out and end with Post work
Tier 1 Total Body
Speed = Clean Grip Deadlift
wk 1-3 8x1 80
Tier 2 Lower Body
Effort = Cambered Bar Box Squat
wk 1 5x5 3x5 at 65% of top set
wk 2 5x3 3x5 at 70%
wk 3 5x1 3x5 at 75%
Tier 3 Upper Body
Volume = Hammer Mid Row combo Front Raise
3 sets
3 week regime wave
wk 1 iso dynamic (miometric for Coach X/62)
wk 2 sub max eccentric
wk 3 dynamic
Posterior Chain
Glute Ham Raise
wk 1-3 3x10
Power Zone

Tuesday
Start with a Pre Work Out and end with Post work
Tier 1 Lower Body
Speed = Box Squat with band
wk 1 6x2 47.5 1x2 [+]50
wk 2 6x2 50 1x2 [+]50
wk 3 6x2 52.5 1x1 [+]50, 1x1 [+]90
Tier 2 Upper Body
Effort = Grip 2 3 Board
wk 1 5x5 3x5 at 65% of top set
wk 2 5x3 3x5 at 70%
wk 3 5x1 3x5 at 75%
Tier 3 Total Body
Volume = DB Squat Jump
3 sets
3 week regime wave
wk 1 iso ballistic
wk 2 sub max eccentric
wk 3 dynamic
Posterior Chain
Reverse Hypers
wk 1-3 3x10
Power Zone

Thursday
Start with a Pre Work Out and end with Post work
Tier 1 Upper Body
Speed = Grip 2,3,4,5 Bench Press
wk 1-3 8x3 50
Tier 2 Total Body
Speed = 3 Stage Hang Clean [shrug pull/power pull/catch]
wk 1-3 3x3 50
Tier 3 Lower Body
Volume = Barbell Reverse Lunge
wk 1-3 2x8 each
Posterior Chain
Band Pull Thru's
wk 1-3 1x20
Power Zone