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Week 3 - Eccentric (High Force - Low Velocity) : Day 1 Dynamic Warm Up Mobilization/Activation

This document outlines a 4-day eccentric training program focused on high force and low velocity exercises. Each day includes a dynamic warm up, mobilization and activation exercises, power exercises with increasing weight loads, multi-joint strength exercises performed at 85% or less of 1RM, and core exercises. Recovery includes foam rolling key muscle groups.

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1K views

Week 3 - Eccentric (High Force - Low Velocity) : Day 1 Dynamic Warm Up Mobilization/Activation

This document outlines a 4-day eccentric training program focused on high force and low velocity exercises. Each day includes a dynamic warm up, mobilization and activation exercises, power exercises with increasing weight loads, multi-joint strength exercises performed at 85% or less of 1RM, and core exercises. Recovery includes foam rolling key muscle groups.

Uploaded by

GigiGatto
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 3 - Eccentric [High Force|Low Velocity]

Day 1
Dynamic Warm Up

Mobilization/Activation
1. Hip Flexor Stretch w/ Arm Reach - 2 x 25 seconds each side

2. Banded Hip Activation - 2 x 20 lateral, 20 reverse

Power
1. Pogo Jumps - 5 x 10 sec. on, 10 sec. off - x 3

2. Single Leg Pogo Jumps - 2 x 10 seconds ea. leg

3. Box Jump - 8 x 1 (2|X|X)

2. Weighted Box Jump (light DB’s) - 8 x 1 (3|X|X)

3. Single Leg Vertical Jump - 6 x 1 ea. leg (3|X|X)

Strength
1. Back Squat [85% or less] - 5 x 2 (6|X|X)

2. Bulgarian Split Squat - 4 x 6 ea. leg (4|2|X)

3. Buddy Hamstring Curls - 6 x 2 (6|X|X) + 1 x 10 (1|1|1)

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Core
1.A. Sprinter Sit Ups - 2 x 25

1.B. Hip Lifts - 2 x 25 ea. side

1.C. Pike Crunches - 2 x 25


Week 3 - Eccentric [High Force|Low Velocity]
Day 2
Dynamic Warm Up

Mobilization/Activation
1.A. Pec Minor Stretch - 2 x 25 seconds ea. side

1.B. Lat Stretch - 2 x 25 seconds ea. side

2. Wall Scap. Mobility - 5 x 5

Power
1. Power Skips - 10 x 1 (10 yards)

2. Power Bounds (double leg/height) - 10 x 1 (10 yards)

3. Explosive Band Push Ups - 6 x 4 (6|X|X)

4.A. 1 Arm DB Snatch - 6 x 3 ea. arm

4.B. Kettlebell Swing - 6 x 5

Strength
1. Overhead Press [85% or less] - 5 x 2 (6|X|X)

2.A. Inverted Row - 4 x 8-12 (4|2|X)

2.B. Push Ups - 4 x 10-15 (4|X|2)

3.A. EZ Bar Bicep Curl (2 close, 2 wide) - 4 x 8-10 (4|X|4)

3.B. Hanging Knee Raise - 4 x 8-10 (2|X|2)

Recovery
1. Foam Roll - Piriformis - 1 x 1 minute ea. side

2. Foam Roll - IT Band - 1 x 1 minute ea. side

3. Foam Roll - Hamstrings - 1 x 1 minute ea. side


Week 3 - Eccentric [High Force|Low Velocity]
Day 3
Dynamic Warm Up

Mobilization/Activation
1. 90/90 Stretch (3 way forward) - 2 x 15 seconds each way

2. Banded Hip Circle Squats (elevated toes) - 2 x 20

Power
1. Squat Drops - 2 x 3 (20 sec. rest between sets)

2. Weighted Squat Drops (DB’s, 10 lbs. heavier) - 5 x 2

3. Squat Jumps - 2 x 4 (2|X|X)

4. Weighted Squat Jumps (light DB’s, 5 lbs. heavier) - 4 x 2 (3|X|X)

5. Weighted Squat Jumps (same weight as above) - 2 x 10 seconds

Strength
1. Front Load Single Leg Box Squat - 5 x 2 ea. leg (6|X|X)

2. Romanian Deadlift - 4 x 6-8 (6|X|X)

3. Barbell Step Ups - 4 x 6 ea. leg (2|X|X)

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Core
1.A. Med Ball Sit Ups - 2 x 20

1.B. Med Ball Twists - 2 x 10 ea. side


Week 3 - Eccentric [High Force|Low Velocity]
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Band Dislocations - 3 x 20

1.B. Band Pull Aparts - 3 x 20

Power
1. Landmine Single Arm Jerk - 3 x 2 (5|X|X)

2. Landmine Single Arm Jerk - 3 x 3 (X|X|X)

3. Med Ball Underhand Toss - 8 x 1 (2|X|X)

4. Rebound Med Ball Underhand Toss - 8 x 1

Strength
1. Bench Press [85% or less] - 5 x 2 (6|X|X)

2.A. Pull Up - 4 x 6-8 (6|X|X)

2.B. I,T,Y’s - 4 x 3 ea.

3.A. Wall Walks - 3 x 2

3.B. Tricep Rope Extension - 3 x 8 (3|2|2)

Core
1. Weighted Sit Ups (heavy) - 3 x 12 (3|X|X)

Recovery
1. Foam Roll - QLO - 1 x 20 sec. ea. side

2. Foam Roll - Hip Flexors - 1 x 20 sec. ea. side

3. Foam Roll - Quads & Adductors - 1 x 20 sec. ea. side

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