Programs, page 5

Football Taper

3 wk · 4 days/wk · In-season · Off-season

This 3 Week 4 day program is specifically tailored for football players that will be leading into camp. This program should take place after a training phase but before the time that the players will report for training camp. This program still has some speed, conditioning and COD, along with strength training that will allow their body to rest, but also not lose any gains that they may have made during the summer training phase.

Full Marathon Training Program

18 wk · 7 days/wk

This program that will prepare a seasoned runner to add strength training into their training regimen. This program will consist of the needed running progression for marathon training, as well as one day a week of strength training, and one day per week of cross training.

Full Year Bodybuilding Program

52 wk · 5 days/wk

This is an all-encompassing 5-Day (MTThFS) program that is aimed to introduce a respective athlete to what a year of true bodybuilding training would look that. This program begins with moderate volume to acclimate the athlete to this type of training, and gradually over the year jumps the cardio and volume numbers into the optimal levels needed for functional hypertrophy and optimal pre-comp cut down body composition.

Full Year Football Program

The purpose of this program is to outline of how to properly schedule football strength and conditioning training throughout an entire training year, including all Preseason, In-Season, Post-Season and Offseason Training. This is not a “cookie cutter” program. This is meant to give you as the coach the tools to put together a total year plan on your own using best practices backed by science, research and past proof of success.

Gameday Lifting Session

This pre-game lift provides CNS activation and priming prior to competition.

General Athlete Training Program

12 wk · 3 days/wk · +2 tracks

Specifically designed as a 3-tiered approach to exposing individuals to weight training in the high school setting (or any individual with little to no training age). This program is broken into 3 distinct phases to allow each individual to have a proper holistic approach to beginning strength training.

German Volume Training

12 wk · 4 days/wk

This 12-Week works by targeting a group of motor units (nerves that cause a specific group of muscle fibers to contract) and subjecting them to an extensive volume of repeated efforts. Specifically, 10 sets of a single exercise performed with the same reps for each set. The body adapts to this extraordinary stress by increasing the size of the targeted fibers. The German Volume Training program is one of the most difficult workout programs you will ever perform, and it is not for everyone. But if you are up to the challenge, you will find as countless others have who have tried it, GVT is the fastest way to achieve maximum muscle growth. This program will work on a 5-day rotation, which is also fully described within the program as well.

Golf

10 wk · 2 days/wk · In-season · Off-season · +1 track

These programs are specifically tailored to the athletic needs of male and female Golf athletes. This program utilizes all primary strength movements, posterior chain, and core training. This program will allow these athletes to continue to build functional hypertrophy, power and strength which allow them to excel at the highest level on the course. This program will also decrease the likelihood of common injuries associated with Golf athletes.