Athlete Training Formula Phase 1 Accumulation
Athlete Training Formula Phase 1 Accumulation
Athlete Training Formula Phase 1 Accumulation
Week 2 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Optional Week 2 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Week 2 Warm-up 1A 1B 1C 1D 2A 2B 2C 3A 3A 3B Optional Day 1 BHPush Plyo Mobility UVPush BVPull Core UVPush UHPull Shoulder Core: BB Bench Press Strength Training Warm-Up BB Bench Press DB Hip Bridge Floor Press Wall Slides DB Incline Bench Press Pull-Up Isometrics Push-Up Plank Series DB Half Kneeling Single Arm Vertical Press DB Single Arm Row Lateral Raises Biceps/Triceps Core: BB Hang Clean Strength Training Warm-Up BB Hang Power Clean Vertical Jumps Knee Drive Extension BB Jump Squats DB Straight Leg Dead Lift Plank Series DB Goblet Split Squat DB Single Leg Straight Dead Lift Half Kneeling Hip Flexor Core: BB Push Jerk Strength Training Warm-Up DB Push Jerk Explosive Push-Ups Seated Arm Action Prone Snow Angels DB Bench Press Pull-Up Isometrics Quadriped Series DB Single Arm Snatch DB Bent Over Single Arm Row Front Raises Biceps/Triceps Sets Reps Tempo Weight Notes
Accumulation Phase
3 10-12 201 3 5 201 3 5 3 5 201 3 5 10secs 3 10ea 3 12ea 3 12ea 3 12 201 201 301
50% intensity
Day 2 Expl Plyo Mobility Expl BHD Core UKD UKD Mobility Day 3 BVPush Plyo Plyo Mobility UHPush BVPull Core Expl Pull Shoulder
Tempo
Weight Notes
Individual Reps No more than 95lbs Partial reps to the top of the knee Arm lift, leg lift, hip lift
Tempo
Weight Notes
Underhand grip
Accumulation Phase
Accumulation Phase
3 8-10 201 3 5 201 3 5 3 5ea 201 3 5 10secs 3 30secs 3 12ea 3 12ea 3 12 201 201 301
50% intensity
Day 2 Expl Plyo Mobility Expl BHD Core UKD UKD Mobility Day 3 BVPush Plyo Plyo Mobility UHPush BVPull Core Expl Pull Shoulder
Tempo
Weight Notes
Consecutive Reps No more than 95lbs Partial reps to the top of the knee Arm lift, leg lift, hip lift
Tempo
Weight Notes
Underhand grip
Accumulation Phase