Changes to the Program

[prop]

I’ve put together a strength/power/size program based on some of the other programs on this website, its almost all copied but I’ve changed one of the days around and added some neck work, arm/grip work and some shoulder prehab work, does it look ok?

Monday: Lower Body Strength

１x Olympic

１x Squat

１x Single Leg

１x Hamstring
Week 1: 6,5,4 Week 2: 5,4,3 Week 3: 4,3,2

1 x Shrug/Neck Harness
Week 1; 12/10/8 Week 2: 10/8/6 Week 3: 8/6/4

Tuesday: Upper Body Strength

1 x Horizontal Push

1 x Vertical Pull

1 x Vertical Push

1 x Horizontal Pull
Week 1: 6,5,4 Week 2: 5,4,3 Week 3: 4,3,2

1 x Biceps/Triceps
Week 1; 12/10/8 Week 2: 10/8/6 Week 3: 8/6/4

Thursday: Lower Body Power option

2 x Full Body exercises do a jump exercise after each set

2 x Squat do a jump exercise after each set

Week 1: 3 x 5 reps @ 60% 3 x 10 contrast plyometrics

Week 2: 4 x 4 reps @ 70% 4 x 8 contrast plyometrics

Week 3: 5 x 3 reps @ 80% 5 x 6 contrast plyometrics

Lower Body Plyometrics Jump Options:

Knees to feet jump, Jump onto Box, Depth Jump, Repeat Hurdle Jumps, Band Jump outs, Tuck Jumps, Side to Side jumps, Hops

1 x Shrug/Neck Harness
Week 1; 12/10/8 Week 2: 10/8/6 Week 3: 8/6/4

Friday: Size Program (Upper Body only)

１x Push/Pull Bar Week 1; 12/10/8 Week 2: 10/8/6 Week 3: 8/6/4

１x Push/Pull DB`ｓ Week 1: 15/12/10 Week 2: 12/10/8 Week 3: 10/8/6

1 x Push/Pull BW Rep count method depending on exercise eg 50 Dips and 25 Chins

1 x Grip Exercise

Core Training:

After each lower body workout out, select from the following options and do a core circuit, for 10 minutes total time:

Suit case Dead Lifts, Rollouts, Swiss Ball Leg Raises, Turkish Get Ups, Full Body Twist, Bicycle, Sprinter’s Sit Up, Boxer’s Sit Up, Rainbows, Swiss Ball Sit Up & Throw Med Ball, Russian Twist on Back Extension, Cable Wood Chops

Prehab:

After each upper body session, External Rotation and Scapular Depression exercises are chosen and performed in a circuit, with the total volume equal to the difference in scapular depression/elevation and internal/external rotation in the sessions.

[prop]

I’m having my first year in grades next year, and need to add strength and size to cope with the demands. I’ve improved my fitness after following a program Ash wrote for me, I’m looking to follow this for around 12 weeks and then move into a greater speed focussed program then building up to the Back Row program Ash wrote a few weeks ago. Does this sound good?

[ashley]

Look s fine by me prop, that is why I never copyright anything I do it is free to all to ensure they are training to be the best they can be, we are here to educate not profit, what does biblical quote say, give a man a fish and he eats for a day, teach a man to fish and he eats for a lifetime, ash

[ashley]

@prop 668 wrote:

I’m having my first year in grades next year, and need to add strength and size to cope with the demands. I’ve improved my fitness after following a program Ash wrote for me, I’m looking to follow this for around 12 weeks and then move into a greater speed focussed program then building up to the Back Row program Ash wrote a few weeks ago. Does this sound good?

Should be fine prop just let us or Damian know and we can tweak up a specific speed program for you, ash

[Author]

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