Total Pages: 47
Training Weeks: 12
Sessions per week: 4
Body Split: Today Body
 
This is the solution for your summer strength training needs.  This program is set up for coaches to be able to buy and administer this program to large groups.  The program is built to support logistical challenges coaches face in a group setting.  There are rack cards included that are easily printed for each athlete to have his or her own to track their weight.  The program have a full 12 week lay out and the rack cards are built for each day and show a 3 week outlook allowing athletes to see what they lifted last week and gauge their progress.  This program is also build for the individual high school athlete looking for a structured plan.  The upper classmen program is built specifically for that age group and it's been built along side an under classmen version that could be run at the same exact time in a large group setting.  Also this program comes with a coaching cards that provide coaching cues and tips for each exercise each week.
 
This is a 12 week program written in four 3 week waves.  The exercise selection and rep progression is drastically different than the underclassman.  This program is still built with a total body split but with more advanced methods.  The goal is still to increase both work capacity and tissue tolerance, but the upperclassman has had more experience in the weightroom and is in a later stage of development and this program is aimed to meet their specific needs.  Unlike the underclassman program, this program uses max rep sets from day 1 and is utilizing low rep sets all the way down to the 1-3 rep range as soon as week 4.  This program slow walks the athletes into a full blown low rep set program that sets them up to continue in the fall.  The fall program is where the most strength and size will be made and this 12 week program is crucial to setting them up to thrive.
 
Power Block:
This program starts with traditional power exercises and quickly transitions to speed sets using traditional strength exercises which is crucial for future programs
 
Primary and Secondary Strength:
Upper: Flat/Incline Bench, Bent Over Row, Pull ups, Seated/Standing DB OHP, DB Row, Inverted Row, DB Flat/Incline Bench
 
Lower: Back/Front Squat, Trap Bar Deadlift, RDL, DB RDL, Reverse/Forward/Walking Lunges, Bulgarian SS, SL RDL, Nordic Curls, Calf Raises
 
Accessories:
DB/BB Bicep Curls, Skull Crushers, Tricep Extensions, Hammer Curls, Lateral/Front Raises, Circle Raises, Prone I's, TYW variations, Farmers/ Waitors/ Suitcase/Zercher Carrys
 
Rep Scheme Progressions:
This program uses more advanced rep progressions and includes a mix of linear ascending and descending progressions plus undulating rep scheme progressions.  One of the goals is to acclimate the athlete to more frequent near max loads to set them up for fall programming.