AARON JONES. D A RU S TRO NG STOP! PLE ASE WATCH TH I S VI DE O FI RST! T H I S I S T H E M O S T I M P O R TA N T PA R T O F T H E F R E E T R A I N I N G ! C L I C K T H E V I D E O A B O V E T O W AT C H O R C L I C K H E R E 2 PROGRAMMING FOR GENERAL PREPARATION Congratulate them, on getting through the webinar, then inform them about this cool offer they’re bout to experience. Remind Before we dive into the training template, I wanted to congratulate you them this is only a sample. Then introduce for being here. It seems that every day the mentorship as this is the first time they the market gets more and more hearing of it, then tell them not only will you saturated with coaches. These coaches get access dozens of more templates for bjj, don’t have much passion. football, boxing, soccer, GPP, in camp, out of camp, etc. But you will also get access to: They don’t care to sink their teeth into the Weekly calls with me, which are all recorded best ways to help their clients get results. an uploaded on line, homework assignments, As long as they’re getting a weekly check, hundreds of hours of lessons, life time access. and they’re making ends meet, that’s good enough for them. But it seems you This program is also a 100% work at your own pace course, but you will also be learning. The Daru Strong Mentorship Program is a work understand that “good enough” is the death of greatness, and clearly you have a passion for helping people. That’s at your own pace course in which you will indicated by you attending and receive videos, written curriculum, templates completing my free training. and homework assignments. Once inside the program you will have lifetime access to all of the past and future content. Each week you will have live video calls with me where you can ask me any question you may have, all calls are Just by you being here, you’ve already placed yourself ahead of 99% of the coaches out there. If you don’t already recorded and uploaded online for you to view at know, I’ve been in the training game for any time! Just in the the live calls alone we have nearly a decade. And I wish I had the help over 60 hours of recorded content! you have available to you when I was coming up. 2 Prepping for the Program THE STORY GENERAL PREPARATION Back in the day, the internet wasn’t the wealth of information it is today. We had bodybuilding magazines. We had college. And we had the hearsay from the personal trainers at the gym. That was it. So I had to do a lot of leg work to reach the level I’m at today. I had to seek out knowledgeable coaches. I had to work my way through college. I had to fork over thousands of dollars for seminars, courses, and books, even when I was struggling financially. THEN, I had to condense all of that knowledge into practical information, programming, stuff I could use in the field. THEN, I had to test everything. Some stuff worked… 3 Some stuff didn’t and I had to go back to the drawing board. That was part of the struggle of going at it alone. Why am I telling you this? Because you have an advantage right now. You have guys like me telling you exactly what we’re doing to deliver great results to our clients. I’ve been like posting YouTube videos daily, sharing full workouts with professional athletes. You have guys like me writing daily emails about the newest breakthroughs of the training world. These days, there’s a lot of information available. Almost too much. It makes it hard to know who to listen to and who not to (but that’s a discussion for a different time). 4 Right now, you’re about to uncover the intricacies of the most important part of a program, the general physical preparedness phase. The general physical preparedness phase of a program is the initial phase of training in which you lay the groundwork for the more specific training you perform later in your training cycle. In less words General physical preparedness is all about developing a solid base that you can build upon later in your training. This base sets the stage for qualities like power, speed, agility, and more. And this phase of training is crucial for anyone. Not just fighters. Not just athletes. Anyone whose training should go through a general physical preparedness phase. And again, that’s because GPP lays the foundation that you or your client will build upon later in your training. 5 In this guide, you’re going to uncover exactly what to focus on in the general physical preparedness phase. you’re also going to uncover some of the tools I like to use in the general physical preparedness phase. And you’ll also get a free general p hys i c a l p re pa re d n e s s t ra i n i n g template. Speaking of that template, you may know I have a Mentorship Program where passionate coaches can gain access to dozens of templates (like the one I’m going to share with you today) for all sports, scenarios, and circumstances. In addition to these templates you’ll receive in the Daru Strong Mentorship Handbook, you’ll also receive access to weekly calls with me where I teach a lesson as well as take questions. You’ll also be given homework assignments that will develop your training knowledge and coaching savvy. The Mentorship Program also comes preloaded with hundreds of hours of lessons that you can listen to at your own pace. These lessons are loaded with the latest breakthroughs in exercises science that can directly impact your clients results. And we all know that clients who undergo dramatic changes are the best marketing tools available to us. In less words, the guys in the Mentorship are on the accelerated path to becoming world class coaches. 6 TESTIMONIALS Daniel Esposito Take Daniel Esposito, who began working with pro fighters shortly after joining the Daru Strong Mentorship program. Just a few weeks ago, he received a call from the guys at the UFC Performance Institute, who complimented the way he’s handling programming for his fighters. Loyd McClary Or take Loyd McClary, who went f rom never even coaching to effectively coaching a whole gang of clients using everything from the assessment protocol to the programming methodologies shared in the Mentorship Program. 7 Brian Vamic Another Example is Brian Vamic, who went from knowing nothing about coaching athletes to quickly signing on multiple clients, including a handful of pro athletes. This is what’s possible with the Daru Strong Mentorship Program. By no means is it for everyone. But if you’re passionate about what you do, you truly care about the results you deliver to your clients, and you have a burning desire to make a living as a coach I recommend looking into the program. I know that was a lot. But if you want in on that, click here for more details. 8 Let Us Help You Become an Elite Coach (Book A Free Coaching Strategy Session) Click Here to Schedule Your Call AN OVERVIEW OF GENERAL PREPARATION Alright, let’s get into the general physical preparedness template. If you’re reading this I can assume one of three things: 1. You’re struggling right now, but want to establish yourself as the go-to coach in your area, make a comfortable living as a coach, and impact the lives of your community 2. You’re doing okay right now, but you have an unquenchable thirst for greatness 3. Or all of the above Whichever it is, know that the GPP training template you’re about to use will help you get closer to your goals, whether that’s building your reputation as a coach, creating dramatic results for your current clients, impressing and winning over prospective clients, or just learning something new. This GPP template comes from years of experience in the field, reading the cutting-edge research, trial and error, testing, and pounding the pavement. Now, this GPP method is science-backed and field-tested 10 And you can use this GPP template with nearly any client who walks through your doors no matter what their goals are. I’ve used this GPP template with high level MMA guys like Dustin Poirier, Kelvin Gastelum, Joanna Jedrzejczyk, Junior Dos Santos, and Edson Barboza. I’ve also used it with normal guys like Timbaland and Kevin James. And I’ve used this GPP template with baseball, basketball, football athletes and more. In less words, this template is versatile and highly effective. The focus of the general physical preparedness phase is multi-faceted, as you would assume from the name general physical preparedness. Barboza. I’ve also used it with normal guys like Timbaland and Kevin James. And I’ve used this GPP template with baseball, basketball, football athletes and more. In less words, this template is versatile and highly effective. The focus of the general physical preparedness phase is multi-faceted, as you would assume from the name general physical preparedness. The main goal is to develop a solid foundation upon which we can build more advanced qualities that will contribute to success in sport. However, there are more general qualities we want to develop to ensure our clients base is rock-solid. 11 STRENGTH & PHYSICAL STRUCTURE The first quality is strength. Building a sturdy base of strength is critical for the general physical preparedness phase. Some coaches of power athletes may be scratching their heads, wondering why they need strength. There are multiple reasons strength is important. First, strength, or a general base of force production, carries over to many qualities that lead to success in sport. The most glaring example of this is power. The equation for power is force times velocity, or force displayed rapidly. In this way, your level of strength plays a role in how powerful you are, provided you build your strength the right way. Another reason strength is important is that strength can play a role in your endurance. Imagine two guys repping out 225 on bench. One guy has a one rep max of 315. The other has a one rep max of 250. Who's going to perform more reps? The guy with the 315 one rep max. 12 In a more sport specific scenario, imagine you're fighting a guy who's 225 pounds, and you lift him off the ground. If you only squat 315 pounds, you're going to be a lot more gassed than you'd be if you could squat 405. There are many more reasons that a base of strength is important, like m ove m e n t q u a l i ty a n d b o d y control, but I think you get the idea. We’ll build this base of strength using general compound lifts, or builder lifts. These lifts include sumo deadlift, back squat, trap bar deadlift, bench press, overhead press, and more. Your selection of exercises will depend on your clients physical assessment, which is something I cover in the Mentorship Program. Some clients may have restrictions that prevent them from performing these builder lifts without being compromised. Others may not have the technical proficiency, and may need to start with a simpler, safer movement. It’s important to have this information so you don’t put your client in a compromised position. There are two specific qualities of strength we want to develop in the GPP phase. 13 They are strength endurance and strength speed. These two qualities will help your client strain underneath load, and it will increase the time in which your client can increase strain under load (endurance). Developing these two qualities required working in higher rep ranges. This will not only increase muscular endurance, but it will also stimulate a healthy amount of hypertrophy (which I’ll dig deeper into later), and it will increase technical proficiency with the lifts we’re using. When training for strength in the GPP phase, you want to ensure your client is moving the bar fairly fast to get them used to producing force quality. This will help lessen the challenges your client may face when they move onto higher velocity training. 14 STAMINA & CONDITIONING Next, we’re going to work on stamina and conditioning. More specif ically, we’re going to develop the oxidative response of fast twitch and slow twitch muscle fibers, and the muscles to repeat movements throughout competition. We’re going to do this by improving aerobic power and aerobic capacity. Aerobic power is the ability of the muscles to use oxygen to produce energy. This quality is usually developed with a 2:1 work to rest ratio. That means for every two minutes of work, you have one minute of rest. Aerobic capacity is your heart and lungs's ability to get oxygen to the muscle. This is measured by your V02 max. To train your aerobic capacity, you’ll do longer, lower intensity conditioning at a steady pace for about 20-45 minutes. The tools I like to use to increase stamina and conditioning are the assault bike, stadium stairs, track running, and swimming. My favorite of these tools is the assault bike. 15 stability & JOINT INTEGRITY This is because the assault bike gives me the most control over my athlete. I can get a good estimation of his heart rate, how hard he’s working, and I can give him the appropriate feedback he needs to either pick up the pace or dial it back. The next focus is stability. We want to make sure we’re gaining joint integrity and control in the trunk and its support systems. For those who don’t know, joint integrity has to do with the soundness of the joints and the balance of the muscles surrounding said joint. As far as support systems, that means we’re working on the hips, the ankles, the knees, and more to make sure they have a proper foundation of movement quality. The tools we’re going to use to develop stability are mainly core exercises and correctives. 16 FLEXIBILITY & RANGE OF MOTION Another focus is flexibility. We want to increase the passive range of motion of the joints to produce force and prevent injury. More than that, flexibility is about bringing balance to the muscles surrounding our joints to unlock that healthy range of motion. Imbalances in the muscles surrounding the joints are sparked by repeated movement patterns w i t h o u t p e r f o r m i n g c o u n te r movements. This is known as pattern overload. These imbalances restrict the movement of our joints. And these restrictions can cause injury, drain performance, and diminish displays of power, strength, and agility. Naturally, we want to take measures to maintain healthy ranges of motion and balance in the muscles. Going along with flexibility is mobility. 17 This is the client’s ability to actively control the joints at end ranges. I see a lot of guys who stop at flexibility with their clients, and their clients end up injured because they can't control their joints through the newfound ranges of motion they unlocked with stretching. And if their clients don’t get injured, they don’t see the increase in force production that they should. One of my favorite tools for mobility is a controlled articular rotation. Controlled articular rotations push your joints to the outer limits of their range of motion while increasing your ability to control the joints at those extended ranges. The next focus is coordination. I’m not speaking of coordination in terms of balance and kinesthetic awareness. I’m talking about it in terms of the nervous system and muscle contractility. If we’re working with athletes, the end goal is to move at high velocities and produce powerful contractions. In order for that to happen, we need to make sure the right mechanisms and muscles fire at the right times. That comes down to coordination. After that, we have balance and body awareness. 18 This focus simply comes down to increasing kinesthetic awareness, the proprioceptive response (the body’s ability to vary muscle contractions based on external stimuli), and the ability to move well through space. Without these abilities, you simply cannot succeed in sport. If you're unaware of where your body is in space, you'll get injured, look clumsy, and be unable to perform. If your brain can't compute external stimuli and adjust the body's position accordingly, you won't be able to react at the speeds needed for sport. That makes balance and body awareness critical for success in sport. Finally, we have hypertrophy. You may be scratching your head, wondering why hypertrophy is a focus. Well, we need to build a foundation of muscle for multiple reasons. Muscle can play a role in keeping the body safe. It can also play a role in balance and stability. And your client can gain benefits from the prohormonal response of hypertrophy training. 19 Again, the general physical preparedness phase is to build a strong foundation. It’s about developing a sturdy base layer that we can build upon to develop power, explosiveness, speed, agility, and other movement qualities that are important to sport. That means we’re going to be using movements that carry over to the sport. These lifts should have low barriers to entry so we can receive the appropriate stimulus from the lift, increase technical proficiency, and develop the body appropriately. The same goes for the stretches and mobility drills we're going to use. AND the same goes for any plyometrics you use. In general, we want to keep things higher rep. Even the strength movements. This is because, again, we’re building that base. The base of strength, endurance, muscle, and technical proficiency with the movements. 20 TRAINING TOOLS FOR THE PHYSICAL PREPAREDNESS PHASE I’m about to share a handful of my favorite training tools for the GPP phase of training. By no means is this an exhaustive of tools. But these are some of my general go-to’s for the GPP phase. The first tool I like to use is the sled drag. I like sled drags because they're extremely versatile, there's no eccentric loading (which means we're not excessively damaging the muscle), and they provide numerous benefits to the athlete - mainly increasing balance, stability, coordination, and of course strength. There are also multiple variations of sled drags you can use for different scenarios. You can use the standard forward and backwards sled drags to build up the quads, glutes, and hamstrings. You can also use crossover sled drags, sled drags with a forward lean, and lateral sled drags to target different qualities. 21 CONTROLLED ARTICULAR ROTATIONS The next tool I like to use is the controlled articular rotation. Controlled articular rotations are one of my favorite tools to unlock new ranges of motion while increasing the athlete's ability to control the joint in those newly acquired ranges. In less words, controlled articular rotations enhance mobility and the body awareness of each joint capsule. This can go a long way in enhancing performance, preventing injury, and increasing overall force production. You can use CARs to unlock ANY of your clients joints. Just make sure you’re performing them correctly. 22 GENERAL PREPARATION KETLLE BELL The third tool I like to use for GPP is the kettlebell. If you've been watching my YouTube channel for any amount of time, you know I'm a big fan of kettlebells. They're versatile. They can be used to enhance mobility, build strength, improve conditioning, and increase power. They also teach the body how to c o n t r a c t a n d r e l a x e f fi c i e n t l y (coordination). Really, the benefits are endless. For building aerobic capacity and aerobic power, I like to use the assault bike, stadium stairs, track running, and swimming. As I stated above, aerobic power is the ability of the muscles to use oxygen to produce energy. Usually, this quality is developed with a 2:1 work to rest ratio (2 minutes on, one minute off). 23 Aerobic capacity is your aerobic base. It's your heart and lung's ability to get oxygen to the muscle. This is measured by your V02 max. To train your aerobic capacity, you'll do longer, lower intensity conditioning at a steady pace for about 20-45 minutes. Ultimately, you can train both of these qualities with any of the above - assault bike, stadium stairs, running, and swimming. They'll all improve your gas tank, increase oxygen utilization, and get the blood flowing to the working muscles. However, I like to use the assault bike best because it gives me more of a controlled environment. Another tool I like to use for GPP is unilateral exercises. I've echoed this throughout this entire post - the goal of the general physical preparedness phase is to develop a solid foundation that you can build upon. Part of that strong foundation is balance of strength and size in the muscles. That's where unilateral exercises come in. 24 UNILIATERAL MOVEMENTS FOR I like to use unilateral exercises to hammer away at left- to -right imbalances, build strength and size in the muscles in isolation, and develop balance and body awareness. Ultimately, this will allow you to produce force equally throughout the body. One of my favorite unilateral exercises to use is the split squat. The split squat is a great builder of the hips and glutes. And it develops the leg while the other leg is on stretch. The split squat is very versatile as well. You can load the split squat in many different ways. You can hold one dumbbell contra-laterally, you can hold two dumbbells, you can do a front load, you can throw one sandbag over the shoulder, you can also use a barbell (though I recommend against that in the GPP phase). These different loading positions work a variety of different qualities and place emphasis on different muscles. 25 BODYWEIGHT EXERCISES FOR GENERAL PREPERATION I also like to use bodyweight exercises for GPP. These bodyweight exercises are usually simple and efficient. And they build strength, stability, coordination, and endurance. For instance, one of my go-to's is a push-up to controlled sit-out. This movement has the athlete push-up, then swing his leg through the body. This forces him to stabilize the shoulder and the core. Done at fast paces, this movement can be used for conditioning. It also has obvious strength carry over. This is just one of many simple bodyweight exercises I like to throw at my athletes in the GPP phase to increase relative strength, stability, body control, and movement quality. 26 HYPERTROPHY The last tools for GPP I want to share here are builder lifts. I like to keep it simple when it comes to the exercises I use for strength and hypertrophy. Mainly, I use what I call, builder lifts. These are your standard squat, bench press, and deadlift. I may use some variations depending on my clients limitations. Because the emphasis of the GPP phase is building a solid base, you’re going to use higher reps than usual. And you’ll want to program anywhere from 6-12 reps to build technical proficiency with these lifts, increase our ability to keep the muscles under tension, increase endurance, and stimulate that healthy amount of hypertrophy. With all of this, it's important that these lifts correlate to the sport. Again, this list is by no means exhaustive. These are just a handful of my favorite tools for GPP. 27 HOW TO USE GENERAL PHYSICAL PREPAREDNESS TEMPLATE Click Above to Watch: Important! In this short video, I’m going to share how to squeeze the most out of this general physical preparedness training template. I’m also going to share a shortcut to becoming a phenomenal coach. A coach who delivers dramatic results to their clients. A coach who’s talked about in the sports communities in his town. A coach who's overwhelmed with clients who want to work with him. In less words, this video is critical for not only using this template to its maximum potential, but also your future as a coach. Sound good? Cool. Click the play button above. 28 **Important Click Here to Gain Access To My Exercise Data Base Click Here PROGRAMMING FOR GENERAL PREPARATION WEEK 1: DAY 1 Movement Sample Exercises Reps & Sets Rest Tempo 1. Squat/ Strength Barbell Squat 3x5 15 sec rest 1 2. Deadlift Variation Good Morning 3x8 1 Minute Reactive 3a. Unilateral Lower Body Bulgarian Split Squat 3x8ea 15 sec rest 1.0.X 3b. Lower Body Hypertrophy Glute Ham Raise 3x8 1 Minute 0.1.X 4a. Lower Body Hypertrophy Reverse Hyper 3x12 4b. Lower Body Hypertrophy Leg Press 3x15 90 Seconds 2.1.X 4c. Lower Body Hypertrophy Leg Press 3x15 5a. Ab/ Rotational Lying Windsheild Wiper 3x12 5b. Ab/ Functional Lying Leg raise 3x12 45 Seconds Steady 5c. Ab/ Stabilization Plank 3x60 Seconds REST Conditioning EXERCISE Sample Exercises ROUNDS Conditioning / Lactic Power Med Ball Slam ⬇ Conditioning / Lactic PowerPassive Recovery Bird Dog, Dead Bugs, Glute Bridge 6 1 Minute After Shadow 30 PROGRAMMING FOR GENERAL PREPARATION WEEK 1: DAY 2 Movement Sample Exercises Reps & Sets Rest Tempo 1. Horizontal Press Bench Press 3x5 2 minutes Explosive 2. Vertical Press Kneeling Landmine Press 3x8 90 seconds 2.0.2. 3a. Upper Body Hypertrophy Barbell Row 3x8 3b. Upper Body Hypertrophy Dumbell Skull Crushers 3x8 2.0.2 45-60 seconds 2.0.2 4a. Upper Body Wide Grip PullHypertrophy Up 3x12 4b. Upper Body Hypertrophy Face Pull 3x15 45 Seconds 2.0.2 4c. Upper Body Hypertrophy Hammer Curl 3x15 45 Seconds 3.0.3 5a. Ab/ Functional Decline Sit up 3x12 5b. Ab/ Stabilization Decline Sit up 3x12 5c. Ab/ Rotational Med Ball Side Throw 3x 12 Each Side 6. Explosive Repeats 8x 10 seconds Med Ball Side on 40 seconds Throw off 2.0.2 3.0.3 30 Seconds Explosive 60 Seconds Explosive 31 PROGRAMMING FOR GENERAL PREPARATION WEEK 1: DAY 3 Movement Sample Exercises Reps & Sets Rest Tempo 1. Hinge Sumo Deadlift 3x5 2 minutes Explosive 2. Squat Variation Front Squat 3x8 90 seconds 2.0.2. 3a. Lower Back, Hamstring/ Compound RDL 3x8 3b. Unilateral Leg Lower Body Walking Lunge 3x8 4a. Hinge Hip Thrust 3x12 4b. Lower Body Back Extension Hypertrophy 3x15 4c. Lower Body Hypertrophy 3x15 5a. Ab Stabilization 5b. Ab Rotational 5c. Ab Functional 6. Threshold Method Hamstring Walkouts 2.0.2 45-60 seconds 3.0.3 45 Seconds Med Ball Crunch & Throw Kettlebell Swings, Snatches, Cleans 2.0.2 3.0.3 Isometric Band 3x30 Seconds Hold Each Side Cable Wood Chop 2.0.2 3.0.3 3x12ea 3.0.3 3x20 30 Seconds 6 Minuets on, 2 Minuets active rest 60 Seconds Explosive 32 PROGRAMMING FOR GENERAL PREPARATION WEEK 1: DAY 4 Movement Sample Exercises Reps & Sets Rest Tempo 1. Standing Press Standing Barbell Press 3x5 2 minutes Explosive 2. Angled or Lying Press Incline Barbell Press 3x8 90 seconds 2.0.2. 3a. Upper Body Hypertrophy Wide Grip Pulldown 3x8 3b. Upper Body Hypertrophy Tate Press 3x8 4a. Upper Body Hypertrophy T-Bar Row 3x12 4b. Upper Body Hypertrophy Bent Over Lateral 3x15 4c. Upper Body Hypertrophy Incline Curl 3x15 3.0.3 5a. Ab/ Rotational Decline Twisting Sit-Up 3x10 each 3.0.3 5b. Ab/ Functional V'Up 3x12ea 3.0.3 5c. Ab/ Stabilization Iso Ab Stabilazitation 3x30 Second Hold 2.0.2 45-60 seconds 2.0.2 3.0.3 45 Seconds 30 Seconds 2.0.2 Explosive 33 PROGRAMMING FOR GENERAL PREPARATION WEEK 2: DAY 1 Movement Sample Exercises Reps & Sets Rest Tempo 1. Squat/ Strength Barbell Squat 3x5 15 sec rest 1 2. Deadlift Variation Good Morning 3x8 1 Minute Reactive 3a. Unilateral Lower Body Bulgarian Split Squat 3x8ea 15 sec rest 1.0.X 3b. Lower Body Hypertrophy Glute Ham Raise 3x8 1 Minute 0.1.X 4a. Lower Body Hypertrophy Reverse Hyper 3x12 4b. Lower Body Hypertrophy Leg Press 3x15 90 Seconds 2.1.X 4c. Lower Body Hypertrophy Leg Press 3x15 5a. Ab/ Rotational Lying Windsheild Wiper 3x12 5b. Ab/ Functional Lying Leg raise 3x12 45 Seconds Steady 5c. Ab/ Stabilization Plank 3x60 Seconds REST Conditioning EXERCISE Sample Exercises ROUNDS Conditioning / Lactic Power Med Ball Slam ⬇ Conditioning / Lactic PowerPassive Recovery Bird Dog, Dead Bugs, Glute Bridge 6 1 Minute After Shadow 34 PROGRAMMING FOR GENERAL PREPARATION WEEK 2: DAY 2 (LYING PRES PRESS) Movement Sample Exercises Reps & Sets Rest Tempo 1. Horizontal Press Floor Press 3x3 2 Minutes Eplosive 2. Vertical Press 1 Arm Standing Dumbell Press 5x5 90 seconds Reactive 3a. Upper Body Hypertrophy Pull-Ups 3x8 3b. Upper Body Hypertrophy J.M. Press 3x8 4a. Upper Body 1 Arm Dumbell Hypertrophy Row 3x10 4b. Upper Body Hypertrophy Bent Over Lateral 3x10 4c. Upper Body Hypertrophy Seated Dumbell Curl 3x15 5a. Ab/ Functional Decline Leg Raise 15 5b. Ab/ Stabilization Hanging Leg Raise 10 each side 5c. Ab/ Rotational Iso Ab Stabilizer Sled Push 6. Explosive Repeats 45-60 seconds 1.0.X 0.1.X 45 Seconds 2.1.X 25 each side 30 Seconds Steady 8x 10 seconds on 40 seconds off 60 Seonds 35 PROGRAMMING FOR GENERAL PREPARATION WEEK 2: DAY 3 (HINGE) Movement Sample Exercises Reps & Sets Rest Tempo 1. Hinge Deficit Deadlift 3x3 2 Minutes Explosive 2. Squat Variation Belt Squat w/ ISO Pause 5x5 90 seconds 2.0.2. 3a. Lower Back, Single Leg Hamstring/ Landmine RDL Compound 3x8ea 3b. Unilateral Cossack Squat Leg Lower Body 3x8ea 4a. Hinge Banded Hip Thrust 2.0.2. 45-60 seconds 2.0.2. 3x10 3.0.3 4b. Lower Body Back extension Hypertrophy 3x10 2.0.2 4c. Lower Body Hypertrophy Leg Curl 3x25 5a. Ab Stabilization Plank W/ Feet Elevated On Exercise Ball 60 seconds 3.0.3 5b. Ab Rotational Russian Twist 60 seconds 3.0.3 5c. Ab Functional Straight Leg Overhead Kettlebell Crunch 60 seconds 6. Threshold Method Kettlebell Swings, Snatches, Cleans 6 Minuets on, 2 Minuets active rest 45 Seconds 30 Seconds 3.0.3 3.0.3 36 PROGRAMMING FOR GENERAL PREPARATION WEEK 2: DAY 4 (VERTICAL PRESS) Movement Sample Exercises Reps & Sets Rest Tempo 1. Vertical Press Z-Press 3x3 2 Minutes Eplosive 2. Angled or Lying Press Incline Barbell Press 5x5 90 seconds 2.0.2. 3a. Upper Body Chest Hypertrophy Supported Row 3x8ea 2.0.2. 3b. Upper Body Hypertrophy Overhead Dumbell Extension 3x8 4a. Upper Body Hypertrophy 2- Dumbell Row 3x25 3.0.3 4b. Upper Body Hypertrophy Banded Face Pull 3x10 2.0.2 4c. Upper Body Hypertrophy Barbell Curl 3x10 5a. Ab/ Rotational Corkscrew Leg Raise 3x15 3.0.3 5b. Ab/ Functional X- V-Up 3x10 each 3.0.3 5c. Ab/ Stabilization Plank 3x Seconds 45-60 seconds 45 Seconds 2.0.2. 3.0.3 30 Seconds 37 Let Us Help You Become an Elite Coach (Book A Free Coaching Strategy Session) Click Here to Schedule Your Call