Yeah!, I waited long for this program to come out. I can't wait to start using it.
In his new article, he has a In-season template which I will be using for the next 8 weeks.
Starting stats
Bench Press- 185
Squat- 290
Deadlift- 235
40 yard dash- 5.38
20 yard dash- 3.1
Vertical- 25"
Shuttle run- 4.8
Height- 6'0
Weight- 175-178
I'm assumming the above stats are a little lower because of the season. I have lost 5 pounds during the season so I'm hovering around 175-178.
The in-season template
Workout #1
A. Max effort upperbody lift work up to 5RM week 1 & work up to 3RM week 2
So I will probably use the bench press for this. Every 2 weeks the exercise switches up. So for 1-2 weeks I'll use bench press, and then weeks 3-4 I'll use incline bench press and so on.
B. Blackburns. 2 sets of 4 exercises shown in the video link. each position 10-20 seconds with 1 minute rest
C. Unilateral Lower body movement- 3 sets of 8 reps. Probably will use lunges or bulgarian split squats.
D1. Rowing variation 3 sets of 8-12 reps
D2. Db shrugs 3 sets of 10-12 reps
E. High rep abdominal circuit perform 3-4 exercises and go through circuit 2x.
Workout #2 (2-3 days after workout 1)
A. Box jumps- perform 3 sets of 3
B.Box squats – perform 3-week mini-cycles with the following percentages: Week 1 = 60% of 1RM for 6 sets of 2 w/ 1 minute rest between sets; Week 2 = 70% of 1RM for 5 sets of 2 w/ 1 minute rest between sets; Week 3 = work up to 3 singles w/ 80-85% of your 1RM. Rest 2-3 minutes between sets. After 3 weeks, start the cycle over. You may increase or decrease the percentages depending on how you feel.
C1. DB bench variation – perform 3 sets of 8-12reps
C2. Rear Delt/Upper Back exercise – 3 sets of 8-12 reps (seated dumbbell powercleans
D. Dumbbell or cable lateral raises 2-3 sets of 12-15 reps
E. Abs/lowerback superset.-perform 2-3 supersets of your favorite ab exercise with either 45-degree back raises or reverse hyperextensions. Perform 10-20 reps of each exercise.
This should be fun
In his new article, he has a In-season template which I will be using for the next 8 weeks.
Starting stats
Bench Press- 185
Squat- 290
Deadlift- 235
40 yard dash- 5.38
20 yard dash- 3.1
Vertical- 25"
Shuttle run- 4.8
Height- 6'0
Weight- 175-178
I'm assumming the above stats are a little lower because of the season. I have lost 5 pounds during the season so I'm hovering around 175-178.
The in-season template
Workout #1
A. Max effort upperbody lift work up to 5RM week 1 & work up to 3RM week 2
So I will probably use the bench press for this. Every 2 weeks the exercise switches up. So for 1-2 weeks I'll use bench press, and then weeks 3-4 I'll use incline bench press and so on.
B. Blackburns. 2 sets of 4 exercises shown in the video link. each position 10-20 seconds with 1 minute rest
C. Unilateral Lower body movement- 3 sets of 8 reps. Probably will use lunges or bulgarian split squats.
D1. Rowing variation 3 sets of 8-12 reps
D2. Db shrugs 3 sets of 10-12 reps
E. High rep abdominal circuit perform 3-4 exercises and go through circuit 2x.
Workout #2 (2-3 days after workout 1)
A. Box jumps- perform 3 sets of 3
B.Box squats – perform 3-week mini-cycles with the following percentages: Week 1 = 60% of 1RM for 6 sets of 2 w/ 1 minute rest between sets; Week 2 = 70% of 1RM for 5 sets of 2 w/ 1 minute rest between sets; Week 3 = work up to 3 singles w/ 80-85% of your 1RM. Rest 2-3 minutes between sets. After 3 weeks, start the cycle over. You may increase or decrease the percentages depending on how you feel.
C1. DB bench variation – perform 3 sets of 8-12reps
C2. Rear Delt/Upper Back exercise – 3 sets of 8-12 reps (seated dumbbell powercleans
D. Dumbbell or cable lateral raises 2-3 sets of 12-15 reps
E. Abs/lowerback superset.-perform 2-3 supersets of your favorite ab exercise with either 45-degree back raises or reverse hyperextensions. Perform 10-20 reps of each exercise.
This should be fun