MAKE ME
LIKE CUSH
The off-season is a time for growth. It’s the time
to get bigger, faster, stronger, and make tweaks
to your diet. Cushing’s off-season workout is
designed to build muscle and make him more
explosive. Just try and keep up.
4B. BAND FACE PULLS – 3X15
MONDAY
1A. KNEELING MED BALL CHEST PASS INTO WALL – 3X5
SET 1
SET 2
SET 1
SET 3
1B. ISOMETRIC SHOULDER Y-W-T (ON BENCH)
3X15 SECONDS EACH POSITION
SET 1
SET 2
SET 2
SET 1
SET 3
SET 3
SET 4
SET 5
03. STRIP SET CHAIN PUSH UPS – 2 SETS OF THE FOLLOWING:
4 CHAINS X 10 REPS, 3 CHAINS X 8 REPS, 2 CHAINS X 6 REPS,
1 CHAIN X 4 REPS, BODYWEIGHT X MAX REPS
SET 1
// WED. SAT. SUN. - REST DAYS
SET 2
SET 3
6A. THICK ROPE CURLS W/ 70LB KB – 3X10
SET 1
SET 2
SET 3
6B. BAND TRICEPS PUSHDOWN
3X100 TOTAL REPS (USE LIGHT/MODERATE BAND)
SET 1
SET 2
SET 3
SET 2
4A. STANDING HAND OVER HAND ROPE PULL W/ SLED – 3 TIMED SETS
SET 1
SET 3
05. DEFRANCO “SHOULDER SHOCKER”
2-3 SETS OF 8 REPS EACH VARIATION
02. BARBELL BENCH PRESS – WORK UP TO 5X1 AT 90% 1RM
*LAST SET PERFORM 1 OR MORE REPS
SET 1
SET 2
SET 2
SET 3
MONDAY
POWER & DYNAMIC LOWER BODY
TUESDAY
01. MED BALL CHEST THROW INTO SPRINT – 6 X 10-15 YARDS
02. PUSH UP INTO SPRINT – 6 X 10-15 YARDS
05. DOUBLE KB SWING – 4X12
SET 1
SET 2
SET 3
SET 4
03. KNEELING JUMP INTO BOX JUMP – 6X3
*START AT 30” AND INCREASE BOX HEIGHT EACH SET
04. BARBELL DYNAMIC BOX SQUAT W/ CHAINS – 8X3 AT 70% 1RM
*3 CHAINS ON EACH SIDE
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
6A. KB GET UP (FIRST MOVEMENT) – 3X10 EACH SIDE
SET 1
SET 2
SET 3
TUESDAY
6B. PLATE PINCHES (45 LB BUMPER PLATE)
3X 30-60 SECONDS
6C. MANUAL NECK – 3X10 EACH POSITION
REPETITION EFFORT UPPER BODY
THURSDAY
1A. EXPLOSIVE PUSH UP ONTO BOXES – 5X5
4A. 1-ARM DB ROW W/ FAT GRIPZ – 3X8 EACH ARM
1B. BAND PULL APART - 5X10
SET 1
SET 2
SET 3
02. DB INCLINE BENCH WITH 5-SECOND NEGATIVE – 4X6
SET 1
SET 2
SET 3
SET 4
4B. TOWEL BARBELL SHRUGS – 3X10
SET 1
SET 2
SET 3
3A. FAT BAR LAT PULLDOWN W/ PAUSE – 4X12
SET 1
SET 2
SET 3
SET 4
3B. INCLINE DB REVERSE FLY – 4X15
SET 1
SET 2
SET 3
SET 4
POWER & MAX EFFORT LOWER BODY
FRIDAY
01. SLED RESISTED SPRINTS – 6 X 10-15 YARDS
02. MOUNTAIN CLIMBER INTO SPRINT – 6 X 10-15 YARDS
03. KNEELING JUMP TO BROAD JUMP – 6X3
*MEASURE DISTANCE OF EACH JUMP AND AIM TO
GET FARTHER EACH SET
04. TRAP BAR DEADLIFT – WORK UP TO 3X3 AT 85% 1RM
SET 1
// WED. SAT. SUN. - REST DAYS
SET 2
SET 3
4C. PLANK W/ TRICEP LOCKOUT – 3X10
THURSDAY
05. 2-KB FRONT SQUAT – 4X10
SET 1
SET 2
SET 3
6A. AB WHEEL ROLL OUT – 3X10
6B. FAT BAR HOLD W/ 185 LBS – 3 X AS LONG AS POSSIBLE
SET 1
FRIDAY
SET 2
SET 3