can you guys take a look at this program and give me some feedback? also my with this program would i be ok performing speed and agility on mon and thur with tempo run on tue and fri are would that be too much?
Combine: RB/WR:
Comment:
WEEK 1:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 4x7x80
power clean 4x5x83
jump squat 4x10x20
hurdle hops 3x10
bounding 3x10
decline situps 4x10
Tue:
warmup: db shrugs/physio pushups 2x15 2x8
incline 1rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 3x30sec
shoulder complex 2x20
forearm curl 15 12
Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 3x10
depth jumps 3x10
jump squat reset 4x10x20
hang snatch 4x5x83
full front squat 3-0-1 tempo 4x7x80
speed russ twist 4x15
Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 18x2x60sec
pushdowns work the rack
horz pullups 20 18 16 14
plate raises/3sec hold 3x15
hammer curls 20 18 16
quasi iso pushups 3x20secx35lb
Combine: RB/WR:
Comment:
WEEK 2:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 5x6x83
power clean 5x4x85
jump squat 5x9x22
hurdle hops 4x10
bounding 4x10
decline situps 4x10
Tue:
warmup: db shrugs/physio pushups 2x15 2x8
3 board press 1rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 3x30sec
shoulder complex 2x20
forearm curl 15 12
Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 4x10
depth jumps 4x10
jump squat reset 5x9x22
hang snatch 5x4x85
full front squat 3-0-1 tempo 5x6x83
speed russ twist 4x15
Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 12x3x60sec
pushdowns work the rack
horz pullups 20 18 16 14
plate raises/3sec hold 3x15
hammer curls 20 18 16
quasi iso pushups 2x30secx45lb
Combine: RB/WR:
Comment:
WEEK 3:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 6x5x85
power clean 6x3x88
jump squat 6x8x25
hurdle hops 5x10
bounding 5x10
decline situps 4x10
Tue:
warmup: db shrugs/physio pushups 2x15 2x8
bench press 5rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 3x30sec
shoulder complex 2x20
forearm curl 15 12
Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 5x10
depth jumps 5x10
jump squat reset 6x8x25
hang snatch 6x3x88
full front squat 3-0-1 tempo 6x5x85
speed russ twist 4x15
Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 9x4x60sec
pushdowns work the rack
horz pullups 20 18 16 14
plate raises/3sec hold 3x15
hammer curls 20 18 16
quasi iso pushups 1x60secx45lb
Combine: RB/WR:
Comment:
WEEK 4:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 3x4x88
power clean 3x2x90
jump squat 3x7x27
hurdle hops 2x10
bounding 2x10
hang leg raises 4x10
Tue:
warmup: db shrugs/physio pushups 2x15 2x8
2 board bench press 1rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 3x30sec
shoulder complex 2x20
forearm curl 15 12
Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 2x10
depth jumps 2x10
jump squat reset 3x7x27
hang snatch 3x2x90
full front squat 3-0-1 tempo 3x4x88
stand situps 4x15
Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 7x5x60sec
pushdowns work the rack
horz pullups 20 18 16 14
plate raises/3sec hold 3x15
hammer curls 20 18 16
quasi iso pushups 3x20secx35lb
Combine: RB/WR:
Comment:
WEEK 5:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 4x6x85
power clean 4x4x88
jump squat 4x9x22
depth jumps 3x12
stepup jumps 3x12
hang leg raises 4x10
Tue:
warmup: db shrugs/physio pushups 2x15 2x8
bp 3rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 2x45sec
shoulder complex 2x25
100 db hold time time
Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 3x12
depth jumps 3x12
jump squat reset 4x9x22
hang snatch 4x4x88
full front squat 3-0-1 tempo 4x6x85
stand situps 4x15
Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 6x6x60sec
pushdowns work the rack
horz pullups 20 20 18 18
plate raises/3sec hold 3x20
hammer curls 20 18 16
quasi iso pushups 2x30secx45lb
Combine: RB/WR:
Comment:
WEEK 6:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 5x5x88
power clean 5x3x90
jump squat 5x8x26
hurdle hops 4x12
bounding 4x12
hang leg raises 4x10
Tue:
warmup: db shrugs/physio pushups 2x15 2x8
floor press 1rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 2x45sec
shoulder complex 2x25
100 db hold time time
Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 4x12
depth jumps 4x12
jump squat reset 5x8x26
hang snatch 5x3x90
full front squat 3-0-1 tempo 5x5x88
stand situps 4x15
Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 5x7x60sec
pushdowns work the rack
horz pullups 20 20 18 18
plate raises/3sec hold 3x20
hammer curls 20 18 16
quasi iso pushups 1x60secx45lb
Combine: RB/WR:
Comment:
WEEK 7:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 6x4x90
power clean 6x2x90
jump squat 6x7x27
hurdle hops 5x12
bounding 5x12
hang leg raises 4x10
Tue:
warmup: db shrugs/physio pushups 2x15 2x8
bp 1rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 2x45sec
shoulder complex 2x25
100 db hold time time
Thur: Lower Body Descending
warmup: gluthams 3x10
jump squat reset 5x12
depth jumps 5x12
jump squat 6x7x27
hang snatch 6x2x90
full front squat 3-0-1 tempo 6x4x90
speed russ twist 4x15
Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 4x8x60sec
pushdowns work the rack
horz pullups 20 20 18 18
plate raises/3sec hold 3x20
hammer curls 20 18 16
quasi iso pushups 3x20secx35lb
Combine: RB/WR:
Comment:
WEEK 8:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 3x3x92
power clean 3x2x95-100
jump squat 3x6x30
hurdle hops 2x12
bounding 2x12
hang leg raises 4x10
Tue:
warmup: db shrugs/physio pushups 2x15 2x8
4 board press 1rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 2x45sec
shoulder complex 2x25
100 db hold time time
Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 2x12
depth jumps 2x12
jump squat reset 3x6x30
hang snatch 3x2x95-100
full front squat 3-0-1 tempo 3x3x92
stand situps 4x15
Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 4x9x60sec
pushdowns work the rack
horz pullups 20 20 18 18
plate raises/3sec hold 3x20
hammer curls 20 18 16
quasi iso pushups 2x30secx45lb
Combine: RB/WR:
Comment:
WEEK 9:
Mon: Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
sp bench 6x3x50
bench press 2x10x185
db row 2x6
BELOW YOU WILL SEE THE SPEED AND AGILITY SECTION:
Week 1:
Mon: 330
Speed mobilty warmup: see sheet
10x10
4x20 sleds
5x30
4xshuttle
catch balls
Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw
Thur: 260
Speed mobilty warmup: sheet
10x10
8xflying 10-10
4xshuttle
catch balls
Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw
Week 2:
Mon: 350
Speed mobilty warmup: sheet
10x10
5x20 sleds
5x30
4xshuttle
catch balls
Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw
Thur: 280
Speed mobilty warmup: sheet
10x10
6xflying 10-20
4xshuttle
catch balls
Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw
Week 3:
Mon: 120
Speed mobilty warmup: sheet
Test
2x20
2x40
2xshuttle
catch balls
Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw
Thur: 150
Speed mobilty warmup: sheet
5xflying 10-20
2xshuttle
catch balls
Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw
Week 4:
Mon: 360
Speed mobilty warmup: sheet
8x10
6x20 sleds
4x40
4xshuttle
catch balls
Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw
Thur: 280
Speed mobilty warmup: sheet
10x10
6xflying 20-10
4xshuttle
catch balls
Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw
Week 5:
Mon: 380
Speed mobilty warmup: sheet
8x10
5x20 sleds
5x40
4xshuttle
catch balls
Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw
Thur: 340
Speed mobilty warmup: sheet
10x10
8xflying 20-10
3xshuttle
3xvj
catch balls
Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw
Week 6:
Mon: 120
Speed mobilty warmup: sheet
Test
2x20
2x40
2xshuttle
catch balls
Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw
Thur: 120
Speed mobilty warmup: sheet
4xflying 20-10
2xvj
catch balls
Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw
Week 7: 340
Mon:
Speed mobilty warmup: sheet
6x10
5x20 sleds
2x40/2x50
4xshuttle
catch balls
Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw
Thur: 420
Speed mobilty warmup: sheet
10x10
8xflying 20-20
3xshuttle
3xvj
catch balls
Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw
Week 8: 120
Mon:
Speed mobilty warmup: sheet
Test
2x20
2x40
4xshuttle
catch balls
Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw
Thur: 300
Speed mobilty warmup: sheet
10x10
5xflying 20-20
3xshuttle
3xvj
catch balls
Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw
Week 9: 120
Mon:
Speed mobilty warmup: sheet
2x20
2x40
2xshuttle
Tue: 240
dynamic warmup: see sheet
4x60 tempos