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    Week 3

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    prince Grg gurung
    This document outlines a 5-day training program for week 3. Each day focuses on different areas such as acceleration, change of direction, upper power, lower power, and top speed. The workouts consist of dynamic warmups followed by exercises for the focus area, strength training, hypertrophy work, and core/conditioning exercises. Sample exercises include wall drills, box squats, dips, leg extensions, and hanging flutter kicks.

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    Week 3

    Uploaded by

    prince Grg gurung
    143 views5 pages
    This document outlines a 5-day training program for week 3. Each day focuses on different areas such as acceleration, change of direction, upper power, lower power, and top speed. The workouts consist of dynamic warmups followed by exercises for the focus area, strength training, hypertrophy work, and core/conditioning exercises. Sample exercises include wall drills, box squats, dips, leg extensions, and hanging flutter kicks.

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    This document outlines a 5-day training program for week 3. Each day focuses on different areas such as acceleration, change of direction, upper power, lower power, and top speed. The workouts consist of dynamic warmups followed by exercises for the focus area, strength training, hypertrophy work, and core/conditioning exercises. Sample exercises include wall drills, box squats, dips, leg extensions, and hanging flutter kicks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    143 views5 pages

    Week 3

    Uploaded by

    prince Grg gurung
    This document outlines a 5-day training program for week 3. Each day focuses on different areas such as acceleration, change of direction, upper power, lower power, and top speed. The workouts consist of dynamic warmups followed by exercises for the focus area, strength training, hypertrophy work, and core/conditioning exercises. Sample exercises include wall drills, box squats, dips, leg extensions, and hanging flutter kicks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    Week 3

    Day 1 - Acceleration and Back


    Dynamic Warm Up
    Acceleration
    1.A. Wall Drill - 5 x 10

    1.B. 10 yard Starts - 5 x 1

    Strength
    1. Trap Bar Deadlift - 5 x 5

    Build
    1. Close Grip Pulldown - 3 x 10,10,10 (triple drop set)

    2. Wide Grip Pulldowns - 3 x Max Reps

    3. Low Cable Row - 3 x 10

    4. Straight Arm Pulldowns - 2 x Max Reps (heavy)

    5.A. Cable Curl - 5 x 20

    5.B. DB Hammer Curl - 5 x Max Reps

    Core + Conditioning
    1. Cable Crunches - 4 x 50

    2. 300 yard Shuttle - 3 x 1


    Week 3
    Day 2 - Change of Direction and Legs
    Dynamic Warm Up
    Change of Direction
    1. Pro Shuttle - 8 x 1

    Strength
    1. Box Squat - 5 x 5

    Build
    1. BB Walking Lunge - 3 x 10 each leg

    2. DB Deadlift - 3 x 10

    Core + Conditioning
    1. Suicide Sprint - 6 x 5,10,15 yards (45 - 60 seconds rest)
    Week 3
    Day 3 - Upper Power, Chest, and Triceps
    Dynamic Warm Up
    Upper Power
    1. Explosive Lateral Push Ups - 4 x 10

    Strength
    1. Floor Press - 5 x 5

    Build
    1. DB Incline Press - 2 x 20 (60 deg), 2 x 20 (45 deg), 2 x 20 (30 deg)

    1. DB Bench - 2 x 20

    2. Dips - 1 x Max Reps

    3. Skull Crushers - 3 x 1 minute

    4. Overhead Cable Extension - 3 x 20

    Core + Conditioning
    1.A. Med Ball Sit Ups - 3 x 15

    1.B. Med Ball Seated Russian Twists - 3 x 20

    1.C. Med Ball Chest Pass - 3 x 25 (in hollow hold position)


    Week 3
    Day 4 - Lower Power and Legs
    Dynamic Warm Up
    Lower Power
    1. Approach Box Jumps - 10 x 1

    Strength
    1. BB Step Ups - 5 x 5 each leg

    Build
    1. Hamstring Curls - 2 x 20, 2 x 8, 1 x 50

    2. A. Leg Extension - 1 x 20, 1 x 15, 1 x 10, 1 x 8

    2.B. Wall Sit - 4 x 45 seconds

    3. Front Squat - 2 x 8, 1 x 20

    4. Standing Calf Raises - 4 x 20 (heavy)

    Core + Conditioning
    1. 40’s - 12 x 1 (20 - 40 seconds rest)
    Week 3
    Day 5 - Top Speed and Shoulders
    Dynamic Warm Up
    Top Speed
    1. Power Skips - 5 x 15 yards each (height and distance)

    Strength
    1. Push Press - 5 x 5

    Build
    1.A. Lateral Raises - 3 x 10,10,10 (triple drop set)

    1.B. Upright Rows - 3 x 10

    3. Behind Neck Press - 3 x 50

    4. DB Shrugs - 3 x 100

    Core + Conditioning
    1.A. Hanging Flutter Kicks - 3 x 30

    1.B. MB Clean and Press to Slam - 3 x 20

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