NOTE: Phase 2 Consists Of Weeks 5-7

*It is advised that Elite Athletes use their 1 Rep Max and Novice
Athletes use their 3 Rep Max for their Workout Percentages!

Phase Breakdown
and Overview
Important Of Training Isometric Strength
For Athletic Development and Sports Performance:
The isometric phase is the energy transfer station of all muscular actions,
turning absorbed eccentric energy into explosive, concentric actions.

• Isometric = “Clutch” of Dynamic Movement

• RFD “Rate of Force Development”
àà Sports Specific Angles Can Be Mimicked
àà Angle Specific Force
• Faster Signal Transduction
• Thickening Myelin Sheaths
• Bridges Gap of Eccentric to Concentric

It is imperative that an athlete can forcibly bring the eccentric load to a halt instantly.
Research has shown that improved neuromuscular action, through improved recruitment,
coding, and coupling by means of isometric training, leads to improved RFD. The athlete
who can stop the eccentric stretch of a muscle the quickest is going to benefit with an
improved stretch reflex as well as have more energy absorbed into the musculoskeletal
structure to be used in the SSC (Stretch Shorting Cycle). To maximize this conduit of
energy transfer, an athlete needs a fast developing, transitioning, isometric contraction.

The position of the isometric or specific joint angle is dictated by the demands of an
athlete’s sport to ensure transferability. Isometric strength only transfers five to ten degrees
from where the parameter is trained. That means if your athlete only squats down to 45
degrees, but he or she makes his cuts or jumps on the field at 65 degrees (a difference of
20 degrees), the isometric parameter he or she trained so hard to improve won't transfer.
They won’t be able to absorb high levels of force at that angle. In order to train the most
effectively, find what joint angle(s) your athletes explode from in their sport and make sure
that they're trained properly in the weight room

PEP SPORTS PERFORMANCE TRAINING PROGRAM

When performing a resisted Isometric load, the athlete must perform the eccentric portion
quickly, pulling the bar down before trying to instantly stop its momentum.
One coaching cue is to squeeze their muscles as they hit the isometric contraction. It helps
them visualize the physiological action-taking place and increases the speed of the firing
rate, helping build intramuscular force more quickly.
To help new athletes learn and understand this concept, have them get into their isometric
position without any load placed on them. For example, if you're teaching the back squat,
have the athlete’s squat down to where they will be performing the isometric contraction
during their sets. Once they have squatted down, tell them to squeeze their legs and
glutes as hard as they can for several seconds. Once they understand what the isometric
contraction should feel like, they can begin their work sets.

Always finish an isometric focused lift with an explosive, concentric movement!

Weekly Training
Overview And Breakdown
Day 1 & 2 “Medium Intensity” Submaximal Effort:
When training with submaximal loads at intensities of 75–85% percent, the bar velocity
typically can decreases after the first working set (Specifically the 3rd or 4th rep of the
first set). If this happens lower the weight or cut the set down by 1 or 2 reps to ensure
quality! When the velocity decreases, the quality of work and power decreases, causing
the purpose of your training to suffer. When using heavy loads, velocity is the pivotal factor
for high power output. With that being said, if it takes you 4 to 8 seconds to get the weight
back up, the weight is to heavy!

When training for strength and power your goal is “Quality not Quantity”! Realizing that the
power suffers after the third repetition, the only sensible answer is to end the set and save
energy for a high quality second set. If you perform five repetitions with an 80% percent
load that you cannot handle, the fourth and fifth repetitions do nothing to effectively train
the nervous system. In Fact, those last two repetitions push the nervous system to a mild
state of fatigue that inhibits it from performing repetitions in subsequent sets with the
same power outputs seen in the first three repetitions of the first set. Keeping the quality
of each repetition high ensures that the nervous system is engaged which improves
intramuscular coordination.

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Day 3 & 4 “High Intensity” Maximal Effort:
On High Intensity day; “Do Not Apply Eccentric or Isometrics means in the Main Compound
Lift (A1)”. “High Intensity” Maximal Effort is performed with high loads of 90–97%
percent of your 1 or 3 Rep Max, lifted with a reactive tempo to stimulate neuromuscular
recruitment! To ensure that the quality of workload stimulates the nervous system
and promotes positive adaptation through explosive force development, only one rep
is performed per work set. The main goal is quality reps at these loads, so instead of
performing sets of two or three repetitions, you are to perform multiple sets of singles
(Cluster Sets), focusing on exploding through the bar and reaching the highest velocity
possible.

Explosive Contrast Training

In this sports performance-training program we use many different types of contrast
training to help develop and increase explosive power! This is know as post-activation
potentiation “PAP”, it is the enhanced contractile ability of a muscle to generate force
with moderate to light loads after performing an exercise consisting of maximal or near
maximal loads. The heavy loaded exercise increases the recruitment of high threshold
motor units, improving intermuscular and intramuscular coordination, and decreases
pre-synaptic inhibition. The combination of these three actions allows for greater force
production and power output of the subsequent exercise. In layman's terms, the nervous
system goes into overdrive thinking that it's going to lift a heavy load, resulting in an
explosive lift of the lighter load!

This positive effect of potentiated training has been estimated to increase maximal
power output by 18 percent as compared to work conducted without performing any
type of priming exercise. These specialized methods are applied at the beginning of the
workout (our Force Velocity Continuum Blocks) when the nervous system is fresh. After
the specialized method is used, the nervous system will be slightly fatigued. In this state,
supplemental and pre-habilitation exercises can be applied to finish the set/workout.

The Three Different Explosive

Training Methods Used:
The French Contrast Method developed by French sports scientist Gilles Cometti,
combines two common and effective training methods, complex and contrast training.

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Complexes: Complexes are proven to increase power. They involve a heavy, compound
exercise (more than 80 percent of your one-rep max) like the Squat or Bench Press,
followed by a plyometric exercise involving similar muscles and movements, like Squat
Jumps or Plyometric Push-Ups!

Contrasts: Contrasts are one of the greatest methods to increase maximum strength.
They involve a near maximum lift (80 to 97 percent of 1RM), followed by sub-max drop sets,
starting at 70 percent of a max and finishing at 50 percent of max.

Both complex and contrast training are meant to take advantage of the PAP effect, which
teaches muscles to produce maximum force in as little time as possible. By using both
of these methods, you deliver a much higher stress load to yourself, thus maximizing
explosive power.

The key difference between the French contrast method and complex or contrast training
is its utilization of the number of methods on the force velocity curve for explosive
development. The French contrast method, uses a four-exercise protocol, pushes your
physiological response, forcing the utilization of alactic or anaerobic work capacity to
increase. Simply put, the French contrast method makes you powerful for longer periods of
time, stimulating greater adaptation within the parameter.

To maximize the training time and efficiency, we have built into the program to have pre-
habilitation exercises executed during the rest intervals. Due to the extremely taxing nature
of the French contrast method, You will need four to five minutes of rest between sets to
allow the nervous system to recover and the muscles to replenish energy stores. Inserting
pre-habilitation work like this works great because it doesn't physically tax you between
sets and shortens the total time required for the workout.

Maximizing Your Performance

Through Recovery!
The Key to Success is Rest! Training hard is rarely the missing piece for progress. The PEP
Sports Training Program implements standardized recovery weeks throughout the training
phases that are strategically planned to aid in recovery, the vital component that most
athletes neglect. Intense exercise causes tons of stress: joint & ligament stress, muscular
damage, neural fatigue, and hormone disruption are all factors that must be taken into
account when training at a high level. Your body and muscles need time to rest, recover,
repair and adapt to the stressors you place upon it during your training sessions. Rest,
therefore, is a crucial part of your development as an athlete.

PEP SPORTS PERFORMANCE TRAINING PROGRAM

 Isometrics
“Energy
Transfer
Station”
HASE 2
Schedule Breakdown
& Training Outline
DAY 1 Upper Body *It is advised that elite athletes use their 1 RM and novice
Isometric Athletic Develop athletes use their 3 RM for their workout percentages!
Means “Submaximal
Applied Effort” Workout Schedule:
1. Workout Length: 1.5 Hours
Click for DAY 1 2. Warm-Up: 15-20 Minutes
3. Pre-Core Activation Development: 10 Minutes
4. Full Body Training: 1 hour

Pre Core Activation Development Benefits

Activating your core prior to training stimulates those deep
intrinsic muscles to engage and stabilize increasing your ability
to control the loads/weights during exercise! This will greatly
increase your speed and explosive power output reducing your
chances of injury!

Submaximal Effort Percentages

Main Lift (A1) Weekly Progressions:
(Isometric Holds: 3 to 5 Seconds)
WEEK 5: 78.5% of 1 Rep Max
WEEK 6: 80% of 1 Rep Max
WEEK 7: 82.5% of 1 Rep Max

• Never perform isometrics loads

with loads greater then 85% your 1rm
• Always use a spotter and safety bars
when preforming isometrics
• Always finish an isometric hold with
an explosive concentric movement
• Move the bar with aggression, intent
and with total body tension!

Upper Body Training Guidelines:

• Complete in block order (super sets, tri-sets, complexes) with
15-30 seconds rest between exercises
• Follow the exact (sets & reps) with 1.5- 2 minutes rest between
sets! Complete all sets in that block before moving on to the
next block!

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 2 Lower Body *It is advised that elite athletes use their 1 RM and novice
Isometric Athletic Develop athletes use their 3 RM for their workout percentages!
Means “Submaximal
Applied Effort” Workout Schedule:
1. Workout Length: 1.5 Hours
Click for DAY 2 2. Warm-Up: 15-20 Minutes
3. Pre-Core Activation Development: 10 Minutes
4. Full Body Training: 1 hour

Pre Core Activation Development Benefits

Activating your core prior to training stimulates those deep
intrinsic muscles to engage and stabilize increasing your ability
to control the loads/weights during exercise! This will greatly
increase your speed and explosive power output reducing your
chances of injury!

Submaximal Effort Percentages Main Lift (A1) Weekly

Progressions: (Isometric Holds: 3 to 5 Seconds)
WEEK 5: 78.5% of 1 Rep Max
WEEK 6: 80% of 1 Rep Max
WEEK 7: 82.5% of 1 Rep Max

• Never perform isometrics loads

with loads greater then 85% your 1rm
• Always use a spotter and safety bars
when preforming isometrics
• Always finish an isometric hold with
an explosive concentric movement
• Move the bar with aggression, intent
and with total body tension!

Upper Body Training Guidelines:

• Complete in block order (super sets, tri-sets, complexes)
with 15-30 seconds rest between exercises
• Follow the exact (sets & reps) with 1.5 - 2 minutes rest between
sets! Complete all sets in that block before moving on to the
next block!

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 3 REST - Performance Benefits
Recovery Day Full Recovery Exercising places a tremendous amount of strain on the body!
When you exercise, you tear muscle fibers, which the body must
Click for DAY 3 repair in order to make you stronger! In order to do this, your body
must have time to recover! The body does not grow stronger or
build endurance while your exercising! It’s the period after your
workout when your body makes all of these changes! If you want
to see any performance benefits, its “VITAL” to give your body
time to repair itself or your performance will not improve! In fact,
your performance will likely suffer and plateau, leading to injuries!

DAY 4 Upper Body *It is advised that elite athletes use

High Intensity Development their 1 RM for their workout percentages!
Reaction Emphasis
Means Applied “Maximal Effort” Workout Schedule:
1. Workout Length: 1.15 Hours Long
Click for DAY 4 2. Warm-Up: 10-15 Minutes
3. Full Body Training: 1 Hour

Pre Core Activation Development Benefits

Activating your core prior to training stimulates those deep
intrinsic muscles to engage and stabilize increasing your ability
to control the loads/weights during exercise! This will greatly
increase your speed and explosive power output reducing your
chances of injury!

Effort Percentages Main Lift (A1) Weekly Progressions:

Week 5: 90% of 1 Rep Max (3-4 Reps Total Each Set)
Week 6: 90% of 1 Rep Max (3-4 Reps Total Each Set)
Week 7: 92.5% of 1 Rep Max (2-3 Reps Total Each Set)

• Use cluster sets to maximize performance

• Perform lift with a reactive tempo (as fast as possible)
maintaining proper form and depth during each lift!
• Always use a spotter and safety bars
when preforming heavy lifts!
• Move the bar with aggression, intent
and with total body tension!
• Take 20-30 seconds rest between reps (clusters)

PEP SPORTS PERFORMANCE TRAINING PROGRAM

 Upper Body Training Guidelines:
• Complete in block order (super sets, tri-sets, complexes) with
15-30 seconds rest between exercises
• Follow the exact (sets & reps) with 1.5- 2 minutes rest between
sets! Complete all sets in that block before moving on to the
next block!

DAY 5 Lower Body *It is advised that elite athletes use their 1 RM
High Intensity Development for their workout percentages!
Reaction Emphasis
Means Applied “Maximal Effort” Workout Schedule:
4. Workout Length: 1.15 Hours Long
Click for DAY 5 5. Warm-Up: 10-15 Minutes
6. Full Body Training: 1 Hour

Effort Percentages for Main Lift (A1) Weekly Progressions:

WEEK 5: 90% of 1 Rep Max (3-4 Reps Total Each Set)
WEEK 6: 90% of 1 Rep Max (3-4 Reps Total Each Set)
WEEK 7: 92.5% of 1 Rep Max (2-3 Reps Total Each Set)

• Use cluster sets to maximize performance

• Perform lift with a reactive tempo (as fast as possible)
maintaining proper form and depth during each lift!
• Always use a spotter and safety bars
when preforming heavy lifts!
• Move the bar with aggression, intent
and with total body tension!
• Take 20-30 seconds rest between reps (clusters)

Lower Body Training Guidelines:

• Complete in block order (super sets, tri-sets, complexes)
with 15-30 seconds rest between exercises
• Follow the exact (sets & reps) with 1.5- 2 minutes rest between
sets! Complete all sets in that block before moving on to the
next block!

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Saturday REST - Performance Benefits
& Sunday Full Recovery Exercising places a tremendous amount of strain on the body!
When you exercise, you tear muscle fibers, which the body must
repair in order to make you stronger! In order to do this, your body
must have time to recover! The body does not grow stronger or
build endurance while your exercising! It’s the period after your
workout when your body makes all of these changes! If you want
to see any performance benefits, its “VITAL” to give your body
time to repair itself or your performance will not improve! In fact,
your performance will likely suffer and plateau, leading to injuries!

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 1 Phase 1: Isometrics
“Energy Transfer Station” < Back to Schedule

Core Pre Core

Exercise Activation Coaching Performance
Order Development Sets Reps Points Benefits

A1 Band Resisted 1 3-5x • Take deep breath in • Strengthens deep core

Dead Bugs Per (by-pass lunges) and fill transverse abdominals
Side up belly and back with as • Improves diaphragmatic
Click for Demo much air as possible breathing, learning to
(should take 5 seconds) synergistically breath
• Exhale out as leg extends & brace with load
out (should take 5 seconds)
• Keep tension on the band

A2 Elevated Swiss 1 6-8x • Keep shoulders & • Increases

Ball Sprinter Per hands aligned over ball functional strength
Knee Switch Side • Squeeze glutes and • Increases shoulder & core
hamstrings tight stability/ stabilization
Click for Demo

A3 Band Sprinter 1 8-10x • Keep chest up and • Develop powerful hips

SL RDL to Row Per don’t over reach & glutes to maximize
Side • Pull towards hip jumping and sprinting
Click for Demo and stand tall • Increase flexibility
in the hamstrings

A4 Incline Bench 1 8-10x • Initiate movement • Develop shoulder

Prone Cobra with scapula retraction stabilization & upper
Raise • Lead with elbows back strength
to the ceiling • Develops greater
Click for Demo • Control full range shoulder control
of movement

Notes: You can also add in any of your favorite Pre-Core Warm-Up Activation Exercises from Phase 1

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Force Velocity
Continuum High
(Submaximal Maximal Velocity
Effort) Strength Strength-Speed Speed-Strength (Speed)

Exercise Order A1 A2 A3 A4

Exercise Barbell bench Med ball Speed Band

choice (Pick press (Use any bar explosive bench assisted
your favourite of your choice) chest pass press Push-ups
squat variation)
Click for Demo Click for Demo Click for Demo Click for Demo

Sets 4 Sets 4 Sets 4 Sets 4 Sets

Reps 4-5 Reps 5 Reps 5 Reps 5 Reps

Load Medium intensity “Reactive” Use 30-40% of a1 Band

Week 5: 78.5% assisted
Week 6: 80% “reactive”
Week 7: 82.5% Push-ups

Tempo 3-5 Second Fast & reactive Fast & reactive Fast & reactive
isometric pause (Two hand pass
just above chest from chest)

Range Full range Full range Full range Full range

of motion of motion of motion of motion of motion

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Coaching • Lower bar • Quick & reactive • Explosive from • Quick ground
points with control throw from the the bottom contact
• Squeeze glutes midline of • Squeeze glutes • Finish through
and drive feet the chest and drive feet the fingertips
down into the ground• Be aggressive/finish down into the ground• Explode off
• Retract and through • Retract and the ground
lock upper back the fingers lock upper back • Be aggressive/push
ground away

Performance • Develop upper • Explosives power • Increase • Decrease ground

benefits body strength • Increase fast twitch reversal speed reaction time
and power muscle fibers • Increase power • Increase fast twitch
• Increase force & • Increase power and explosive output muscle fibers
power production production • Increases • Increase power
• Increases functional production
functional strength • Increases
strength functional
strength

Notes:
2. Take 20-30 Seconds Rest Between Each Exercise (A1 through A4)
& 4-5 Minutes Rest Between Each Set to Fully Recover!
3. During the Rest Period after A4 is Complete, Perform Foot Arch Strengthening x 10-20 Reps Per Side

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Exercise
Block Accessory Lifts Coaching Performance
Order Week 5 to 7: Day 1 Sets Reps Points Benefits

BLOCK 1

B1 Explosive 3 6-8x • Think about crushing • Develop first step

Sprinter Per a coke can on the box explosiveness
First Step Side • Be aggressive • Increases functional
Snatch and explosive strength & coordination
• Increases shoulder
Click for Demo stability & stabilization

B2 Split Stance 3 6-8 • Be explosive • Increases force production

Switch Band Row Per • Fully lock out arm • Increase reactive ability
Side • Use hips
Click for Demo

B3 Med Ball 3 8-10x • Don’t over extend- • Develop rotational

Russian Twist Per keep rip cage tight strength in the side
& Throw Side • Keep feet of the ground oblique’s
• Touch the ball • Increase functional
Click for Demo to the ground strength and stabilization
in the core

PEP SPORTS PERFORMANCE TRAINING PROGRAM

BLOCK 2

C1 Band Single 3 8-10x • Keep tension on the • Increase upper body strength
Arm Floor Press Pre band-pulled towards and stabilization in the
with ISO Sprinter Side you (arm and leg) shoulder
Knee Drive • Control the lowering • Improves hip flexor strength
of the weight so you • Stabilizes the core and hips
Click for Demo don’t hurt your elbow • Strengths hip complex

C2 Elevated 3 10x • Keep straight line between • Develops strong lats

Suspension ears down to the ankle for sprinting
Sprinter Row • Make sure the glutes and core • Strengthen hip
are squeeze control (hip flexor)
Click for Demo • Drive knee to chest • Improves stabilization
in the core

BLOCK 3

D1 DB Push-Up 3 5x • Keep wrist & shoulders • Develops tremendous

to T-Rotation Per aligned with dumbbells functional upper body
Press Side • Rotate and look into strength
the bell and hold for • Helps integrate the
Click for Demo 1 second core and upper body

D2 Suspension 3 10-15x • Keep wrist straight • Increases grip and

Side Isolation • Keep body in a straight forearm strength
Bicep Curl line and finish with full • Increases functional
extension core strength
Click for Demo

Notes:
4. Take 1.5 Minutes Rest Between Sets to Fully Recover!
5. Make sure to Foam Roll & Stretch when finished the workout to speed up recovery!

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 2 Phase 2: Isometrics
“Energy Transfer Station” < Back to Schedule

Core Pre Core

Exercise Activation Coaching Performance
Order Development Sets Reps points benefits

Circuit: Week 5- Day 2 (Used for Weeks 6 & 7)

A1 Wall Push 1 3-5x • Take deep breath in • Strengthens deep core

Dead Bug Per (by-pass lunges) and fill transverse abdominals
Side up belly and back with as • Improves diaphragmatic
Click for Demo much air as possible breathing, learning to
(should take 5 seconds) synergistically breath
• Exhale out as leg extends & brace with load
out (should take 5 seconds)

A2 Squat 1 10-12x • Don’t round back • Increases mobility which

Protocol #1 Per • Keep chest up can significantly improve
Side • Maintain good posture your athleticism and reduce
Click for Demo throughout movement injuries

A3 Mini Band 3 10x • Keep body in a straight like • Increases hip, core
Side Plank Per • Don’t let hips drop when and low back strength
Glute Abduction Side top leg lifts • Develops lower by power
Click for Demo

A4 Mini Band 1 8-10x • Keep chest up • Improves deceleration

Snap Down Per • Don’t let knees cave in (valgus) • Improves landing & proper
Jump Side • Keep tension against posture
the bands • Allows for greater reaction
Click for Demo • Align feet under hips
• Start long & tall
on balls of feet
• Snap arms down quick

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Notes: You can also add in any of your favourite Pre-Core Warm-Up Activation Exercises from Phase 1

Force Velocity
Continuum High
(Submaximal Maximal Velocity
Effort) Strength Strength-Speed Speed-Strength (Speed)

Exercise Order A1 A2 A3 A4

Exercise Back squat Hurdle Db acceleration 10

choice (Pick Front squat jump to staggered stance Yard
your favourite Safety bar squat shuffle squat jumps sprint
squat variation)
Click for Demo 1 Click for Demo Click for Demo
Click for Demo 2

Sets 4 Sets 4 Sets 4 Sets 4 Sets

Reps 4-5 Reps 4 Reps 4 Reps 4 Reps

Load Medium intensity Bodyweight Use 30-40% Band assisted

Week 5: 78.5% “reactive” of a1 “reactive”
Week 6: 80% Jumps
Week 7: 82.5%

Tempo 3-5 Second Fast (quick Fast (from Fast (quarter

isometric hold ground contact) low position) squat position)

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Range Sports specific Sports (Deep position) Sports
of motion or just below specific Low jumps specific
90 degrees

Coaching • Brace core-control • Quick ground • Explosive from • Quick ground

points the lowering contact the bottom contact
• Blast up • Explode off • Get long and tall • Explode off
the ground • Be aggressive/ the ground
• Be aggressive/ push ground away • Be aggressive/
push ground away push ground away

Performance • Develop lower • Increase ground • Increase • Increase ground

benefits body strength reaction acceleration reaction
and power • Increase fast • Increase power • Increase
• Increase power twitch muscle and explosive output acceleration
production = fibers • Developing greater • Increase fast twitch
jump higher • Increase lateral range of motion muscle fibers
movement and lower body
strength

Notes:
2. Take 20-30 Seconds Rest Between Each Exercise (A1 through A4)
& 4-5 Minutes Rest Between Each Set to Fully Recover!
3. During the Rest Period Perform Upper Body Internal and External Rotation x 8 Reps Per Side

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Exercise
Block Accessory Lifts Coaching Performance
Order Week 5 to 7: Day 2 Sets Reps points benefits

BLOCK 1

B1 Single Arm 3 6-8x • Drop DB inside leg with • Increases groin

Lateral Sprinter Per great control during functional strength
Side Lunge Side lowering phase • Increases single leg/shoulder
to Clean • Explode out of bottom stability
with control and maintain & stabilization
Click for Demo balance before pressing • Develops a tremendous
amount of balance,
stability and power

B2 Explosive Sprinter 3 5x • Quick ground contact • Increases force production

Lateral Push-Step Per • Explode off the ground • Increase reactive ability
Side • Be aggressive/push
Click for Demo ground away

B3 Barbell 3 8-10x • Brace core and make sure • Teaches the body how
Landmine Roll Per to have a straight line from to brace under load
To Side Rollouts Side ears to hips • Improves & stabilizes
• Don’t dip or sway hips hips and torso
Click for Demo • To make it harder put the • Strengthens deep core
feet closer together transverse abdominals

PEP SPORTS PERFORMANCE TRAINING PROGRAM

BLOCK 2

C1 Single Arm 6 • Hip hinge (hips back and • Activates & increases glute
Sprinter RDL Per lead with chest) complex firing
to Lunge Walks Side • Keep foot glued to the floor and • Stabilizes pelvis and will reduce
stand tall each time when pulling stress from low back due to
Click for Demo towards body greater glute engagement

C2 DB Sprinter 3 8-10x • 2 Second lowering & pause • Improves posture

Single Arm Row • Keep core engaged and hip, core stability
(Or Band Resisted) • Keep slight knee bend • Develops strong lats
• Make sure shoulders for sprinting
Click for Demo stay aligned • Increases hip flexor strength

BLOCK 3

D1 Side Plank 3 10-15 • Keep body in a straight line • Increases side oblique
Adductor Hold Second • Don’t drop hips & groin strength
with Sprinter Squeeze • Keep foot in dorsiflexion strengths hip complex
Knee Drive • Drive knee to chest • Increases hip flexor

Click for Demo & core strength

D2 Mini Band Core 3 8-10x • Lead with chest • Strengthen deep core
Sprinter Sit-Ups Per • Opposite arm-opposite leg • Improves core stability & takes
Side • Fast off the ground stress off the back
Click for Demo • Stabilizes hips and torso
• Strengthens hip flexors
• Allows the body to generate
greater amounts of power
production

Notes:
4. Take 1.5 Minutes Rest Between Sets to Fully Recover!
5. Make sure to Foam Roll & Stretch when finished the workout to speed up recovery!

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 3 Phase 2: Eccentrics
“Energy Transfer Station” < Back to Schedule

Core
Exercise Pre Core Activation Coaching Performance
Order Development Sets Reps Points Benefits

A1 Band Resisted 1 3-5x • Take deep breath in • Strengthens deep core

Dead Bugs Per (by-pass lunges) and transverse abdominals
Side fill up belly and back with • Improves diaphragmatic
Click for Demo as much air as possible breathing, learning to
(should take 5 seconds) synergistically breath
• Exhale out as leg extends & brace with load
out (should take 5 seconds)

A2 Mini Band 1 6-8x • Keep tension on band • Develops tremendous

Push-Up Around Per • Keep core engaged, ribcage upper body strength
the World Side down, hips tucked under • Helps integrate the core
• Don’t dip or sway hips and upper body
Click for Demo • Increases shoulder
stability & stabilization

A3 Incline Bench 1 8-10x • Initiate movement with • Develop shoulder

Prone Cobra Per scapula retraction stabilization & upper
Raise & Press Side • Lead with elbows back strength
to the ceiling • Develops greater
Click for Demo • Control full range shoulder control
of movement
• Press and align
biceps to ears

Notes: You can also add in any of your favourite Pre-Core Warm-Up Activation Exercises from Phase 1

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Force Velocity
Continuum Maximal Strength-
(Maximal Effort) Strength Speed

Exercise order A1 A2

Exercise choice Barbell bench Med ball

(Pick your favorite press (Use any bar explosive
squat variation) of your choice) chest pass

Click for Demo Click for Demo

Sets 4 Sets 4 Sets

Reps Cluster 1 rep 5 Reps

(Rest 20-30 seconds)
between reps
90% = 3-4 Reps per set
92% = 2-3 Reps per set
95% = 2 Reps per set

Load High intensity week 5 Bodyweight

90% Of 1 rm “reactive”
Week 5: 90%
Week 6: 92.5%
Week 7: 95%

Tempo Fast reactive Fast (quick

As fast as possible ground contact)
with control

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Range of motion All the way down Sports specific

Coaching • Be reactive/fast concentric • Be explosive

points • Try and break the bar • Fully lock out arm
• Total body tension • Be aggressive
• Drive feet into the ground

Performance • Increases functional strength • Increase fast twitch

benefits • Increases force production muscle fibers
• Increases force production
• Increase reactive ability

Notes:
2. Take 20-30 Seconds Rest Between Each Exercise (A1 & A2)
& 4-5 Minutes Rest Between Each Set to Fully Recover!
3. During the Rest Period Perform Lower Body Stretches or Roll Out

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Exercise
Block Accessory Lifts Coaching Performance
Order Week 5 to 7: Day 3 Sets Reps Points Benefits

BLOCK 1

B1 Barbell 3 5x • Be reactive/fast concentric • Improve core and hip

Sprinter Press Per • Total body tension complex for added
(One Leg Switch) Side • Drive feet into the ground stabilization and stability
• Explode bar overhead • Develop explosive
Click for Demo overhead arm speed
• Develops coordination

B2 Bent Over 3 8-10x • 2 Second lowering/eccentric • Improves posture

Barbell Row • Keep core engaged and hip, core stability
• Keep slight knee bend • Develops strong lats
Click for Demo • Make sure shoulders for sprinting
stay aligned and row
to belly button

B3 Isometric 3 5x • 5 Second isometric • Develops stronger upper

Pull-Ups • Engage core and back and grip strength
squeeze glutes (body • Helps create faster arm
Click for Demo hollow position) action when sprinting

BLOCK 2

C1 Single Arm 3 6-8x • Hold hand on shoulder • Develops build

Stabilization Per for 2 seconds tremendous functional
Push-Up Side • Have a wide base with legs upper body strength
• Align shoulders with hand • Increases functional
Click for Demo strength
• Increases shoulder
stability & stabilization

PEP SPORTS PERFORMANCE TRAINING PROGRAM

C2 Suspension 3 6-8x • Control lowering • Improves posture
Single Arm Row Per • Pause at top for 1 second and spine stability
Side • Keep body in straight • Develops strong lower
Click for Demo alignment back and core
• Engage core, squeeze • Increases shoulder
glutes and hamstrings & scapula strength

BLOCK 3

D1 Bicep 2-3 50x • Keep chest up and • Improves pulling motion

Complex #1 (5x10) don’t round your back • Improves throwing motion
• Fully extend your arms
Click for Demo

D2 Tricep 2-3 80x • Fully lock out arm • Helps stabilize the
Complex #1 4x20 • Keep wrist neutral shoulder joint at the top of
the humerus
Click for Demo

BLOCK 4

E1 Zig Zag 2-3 10-15 • Stand tall and keep chest up • Develop stronger forearms
Farmers Yards • Don’t round back and keep and wrist strength
Carries Circuit shoulders packed • Create crazy
• Grip with thumb all the grip strength
Click for Demo way around the bell

Notes:
4. Take 1.5 Minutes Rest Between Sets to Fully Recover!
5. Make sure to Foam Roll & Stretch when finished the workout to speed up recovery!

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 4 Phase 2: Isometrics
“Energy Transfer Station” < Back to Schedule

Core Pre Core

Exercise Activation Coaching Performance
Order Development Sets Reps Points Benefits

Circuit: Week 5- Day 4 (Used for Weeks 6 & 7)

A1 Wall Push 1 3-5x • Take deep breath in • Strengthens deep core

Dead Bug Per (by-pass lunges) and transverse abdominals
Side fill up belly and back with • Improves diaphragmatic
Click for Demo as much air as possible breathing, learning to
(should take 5 seconds) synergistically breath
• Exhale out as leg extends & brace with load
out (should take 5 seconds)

A2 Squat 1 10-12x • Don’t round back • Increases mobility which

Protocol #1 Per • Keep chest up can significantly improve
Side • Maintain good posture your athleticism and
Click for Demo throughout movement reduce injuries

A3 Mini Band 1 10 • Keep tension on bands • Glutes engage

Lateral Walks Yards • Don’t let knees cave • Stabilizes hips
in (valgus) and knees
Click for Demo • Keep feet pointed straight
• Keep feet hip distance

A4 Band Resisted 1 12x • Maintain resistance • Stabilizes hips and torso

Snap Down Per against bands • Improves deceleration
Jump Side • Raise up onto toes and • Strengthen core
snap down fast
Click for Demo • Keep proper posture
• Don’t let knees cave

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Notes:
You can also add in any of your favourite Pre-Core Warm-Up Activation Exercises from Phase 1

Force Velocity
Continuum Maximal Strength-
(Maximal Effort) Strength Speed

Exercise Order A1 A2

Exercise choice • Back squat Reactive

(Pick your favourite • Front squat drop
squat variation) Safety bar squat jump

Click for Demo 1 Click for Demo

Click for Demo 2

Sets 4 Sets 4 Sets

Reps Cluster 1 rep 3 Reps

(Rest 20-30 seconds)
between reps
90 % = 3-4 Reps per set
92% = 2-3 Reps per set
95% = 2 Reps per set

Load High intensity week 5 Bodyweight “reactive”

90% Of 1 rm
Week 5: 90%
Week 6: 92.5%
Week 7: 95%

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Tempo Fast and reactive Fast (quick ground contact)

Range Sports specific or just Sports specific

of motion below 90 degrees

Coaching • Brace core-control • Quick ground contact

points the lowering • Explode off the ground
• Blast up • Be aggressive/push
ground away

Performance • Develop lower body • Increase ground reaction

benefits strength and power • Increase fast twitch
• Increase power production = muscle fibers
jump higher • Increase power production

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Exercise Accessory Lifts
Block Week 5 to 7: Coaching Performance
Order Day 4 Sets Reps Points Benefits

BLOCK 1

B1 SL Elevated 3 6-8x • 5 Second hold/isometric • Develop glute & hamstring

Hip Thrust pause at top strength to maximize
• Lower with control speed & acceleration
Click for Demo & keep core engaged • Improve core and hip
• Tuck your chin and look complex for added
straight ahead at top- follow stabilization and stability
bar back down with eyes • Develops lower back
& body strength and spine
stability

B2 GHD 3 5x • Make sure to keep • Bullet proof hamstring

straight line between & glutes to maximize
Click for Demo ears down to hip jumping and sprinting
• Don’t bend at the waist • Increase flexibility in the
• Initiate movement by hamstrings
bending knees “not waist”
• Go down as far as you can
with good form then
pull back up

B3 DB Bulgarian 3 8x • 2 Second lowering/eccentric • Most sports are played

Split Squat Per • Make sure to keep the front on a single leg
(Heavy) Side foot flat on the ground • Develops a tremendous
• Sit hips back slow & drop amount balance, stability
Click for Demo back knee to the ground and power
• Keep chest up & core
engaged

PEP SPORTS PERFORMANCE TRAINING PROGRAM

BLOCK 2

C1 Kettlebell 3 20x • Hip hinge to pick -up bell! • Increased power

Swing Knees inline with ankles, production
shoulder above hips • Increased muscular
Click for Demo • Maintain neutral back, flat endurance
feet and shoulders packed • Increased aerobic capacity
• Stand tall with core & • Increased anaerobic
glutes engaged capacity

C2 Pallof Press 2 Write • Keep core & glutes engaged • Improves core stability
Alphabet Alphabet • Lock out arms & keep • Strengthens deep core
Per Side in front of body transverse abdominals
Click for Demo

BLOCK 3

D1 Single Leg 1 Write • Place foot in middle of pad • Develops ankle, knee,
Balance Alphabet • Have a slight bend with the hip stabilization
Pad Alphabet Per Leg leg on the pad and place • Increases body control
hands on hips and awareness
Click for Demo • Make sure the off leg which • Creates hip flexor strength
is writing the alphabet is fully
moving through the full hip

D2 Calf Raise 1 1-15 • 2 Second lowering/eccentric • Increases power &

Complex 1-15 • Raise up as high stabilization for jumping
as you can go and sprinting
Click for Demo • Drop heel as low • Helps reduce
as it can go ankle injuries

Notes:

PEP SPORTS PERFORMANCE TRAINING PROGRAM

1. Take 20-30 Seconds Rest Between Each Exercise (A1 through A4)
& 4-5 Minutes Rest Between Each Set to Fully Recover!
2. During the Rest Period Perform Upper Body Internal and External Rotation x 8 Reps Per Side

PEP SPORTS PERFORMANCE TRAINING PROGRAM