Savage
Phase I
Focus: Mobilization | Strength | General Prep
Split
Day 1 Monday: Speed & Lower
Day 2 Tuesday: Power & Push
Day 3 Wednesday: Agility & Pull
Day 4 Thursday: Speed & Lower
Day 5 Friday: Power & Push
Day 6 Saturday: Agility & Pull
Day 7 Sunday: OFF
Week 1 - Speed & Lower
Day 1
Dynamic Warm Up
Mobilization
1. Pigeon Stretch - 1 x 60 seconds each side
2. Frog Stretch - 1 x 60 seconds
3. Couch Stretch - 1 x 60 seconds each side
Speed
1. Ground Starts - 6 x 1
Strength
1. Trap Bar Deadlift - 3 x 3
2. Eccentric Trap Bar Deadlift - 2 x 3 [2|X|X]
3. Trap Bar Dead off Small Box - 2 x 5
Build
1. Elevated Reverse Lunge - 3 x 10 each leg
2. Barbell RDL - 3 x 10
Core
1. Plank - 3 x 45-60 seconds
Week 1 - Power & Push
Day 2
Dynamic Warm Up
Mobilization
1. Band Pec Minor Stretch - 1 x 60 seconds ea. side
2. Band Lat Stretch - 1 x 60 seconds ea. side
3. Backpack Stretch - 1 x 60 seconds each side
Power
1. Box Jump - 8 x 1
Strength
1. Bench Press - 3 x 3
2. Eccentric Bench Press - 2 x 3 [2|X|X]
3. Board Press - 2 x 5
Build
1. Incline Bench Press - 3 x 10
2. Incline DB Fly - 3 x 10
3. Skull Crusher - 3 x 10
4. Tricep Extension - 3 x 10
Week 1 - Agility & Pull
Day 3
Dynamic Warm Up
Mobilization
1. 90/90 Stretch (front and back) - 1 x 30 seconds each
2. Lizard Stretch - 1 x 60 seconds each side
Agility
1. Pro Shuttle - 3 x 1 each way
Strength
1. Bent Over Row - 3 x 3
2. Eccentric Bent Over Row - 2 x 3 [2|X|X]
Build
1. 1 Arm Row - 3 x 10 each
2. Face Pull - 3 x 10
3. Reverse EZ Curls - 3 x 10
4. Hammer Curls - 3 x 10
Core
1. Side Plank - 3 x 30-45 seconds each side
Week 1 - Speed & Lower
Day 4
Dynamic Warm Up
Mobilization
1. Couch Stretch Series - 1 x 30 seconds each
2. Seated Groin Stretch - 1 x 60 seconds
Speed
1. Flying 20’s - 6 x 1
Strength
1. Squat - 3 x 3
2. Eccentric Squat - 2 x 3 [2|X|X)
3. Box Squat - 2 x 5
Build
1. Walking Lunge - 3 x 10
2. Hamstring Curl - 3 x 10
Core
1. Prone Cobra - 3 x 45-60 seconds
Week 1 - Power & Push
Day 5
Dynamic Warm Up
Mobilization
1. Tricep Stretch - 1 x 30 seconds each side
2. Apley’s Scratch Test - 1 x 30 seconds each
Power
1. Broad Jumps - 6 x 1
Strength
1. Overhead Press - 3 x 3
2. Eccentric Overhead Press - 2 x 3 [2|X|X]
Build
1. Lateral Raise - 3 x 10
2. Rear Delt Raise - 3 x 10
3. Dips - 3 x 10
4. Overhead Tricep Extension - 3 x 10
Core
1. Stir the Pot - 3 x 10 each direction
Week 1 - Agility & Pull
Day 6
Dynamic Warm Up
Mobilization
1. Mckenzie Pressup - 1 x 60 seconds
2. Wall Lat Stretch - 1 x 60 seconds
Agility
1. Circle Sprints - 4 x 1 each way
Strength
1. Weighted Pull Up - 3 x 3
2. Eccentric Bent Over Row - 2 x 3 [2|X|X]
Build
1. Wide Grip Pulldown - 3 x 10
2. Straight Arm Pulldown - 3 x 10
3. Barbell Curl - 3 x 10
4. Incline Curl - 3 x 10
Core
1. Hanging L Sit - 3 x 30-45 seconds