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Omni Contraction Sample Program 4

This document outlines an eccentric and concentric focused workout plan consisting of 4 days - Eccentric Day, Isometric Day, C Day, and Concentric Day. Each day includes 3-4 rounds of exercises with varying rep schemes, tempos, and rest periods focusing on lower body, upper body, and full body movements using barbells, dumbbells, bodyweight, and various equipment. The goal is to systematically target muscles through eccentric, isometric and concentric contractions over the 4 day training cycle.

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dave gaumond
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We take content rights seriously. If you suspect this is your content, claim it here.
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566 views4 pages

Omni Contraction Sample Program 4

This document outlines an eccentric and concentric focused workout plan consisting of 4 days - Eccentric Day, Isometric Day, C Day, and Concentric Day. Each day includes 3-4 rounds of exercises with varying rep schemes, tempos, and rest periods focusing on lower body, upper body, and full body movements using barbells, dumbbells, bodyweight, and various equipment. The goal is to systematically target muscles through eccentric, isometric and concentric contractions over the 4 day training cycle.

Uploaded by

dave gaumond
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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ECCENTRIC DAY

Exercise Sets
A1) BB Cyclist Back Squat 4

A2) Lying Leg Curl - Toes In 4

B1) 65 Degree Incline DB Press 4


1
SE
A
PH

B2) Neutral Grip Chin Up 4

C1) DB External Rotation on Knee 3

C2) 45 Degree Incline T3 Raise 3

A) Altitude Landings 4

B) Heels Elevated BB Back Squat w/ Eccentric Hooks 5


*110-120% 1RM
C) Close Grip Flat Bench w/ Eccentric Hooks 5
2

*110-120% 1RM
SE
A
PH

D1) 2:1 Eccentric Leg Curl 5

D2) Eccentric-Only Supinated Chin Up 5

E) Hanging Eccentric Knee Raise 3

A) Depth Jumps 6

B) BB Drop Squat vs. Bands 6


*Drop into 1/2 squat and quickly explode out
C1) BB Drop Bench vs. Bands 5
3
SE
A
PH

C2) Drop Supinated Chin Up 5


Y ISOMETRIC DAY

Reps Tempo Rest Exercise Sets


6-8 5-1-1-1 2:00 A1) DB Poliquin Split Squat 4

6-8 5-1-1-1 2:00 A2) 45 Degree Back Extension 4

6-8 5-1-1-1 2:00 B1) Flat DB Press 4

6-8 5-1-1-1 2:00 B2) Pronated Seated Cable Row 4

8 4-1-1-1 1:00 C1) Standing Swiss Ball Neck Iso Hold 3

8 4-1-1-1 1:00 C2) Coppehangen Plank on Knee 3

6 1:30 A1) Split Squat Overcoming Iso (RIGHT) 4

1 8-1-X-1 3:00 A2) Split Squat Overcoming Iso (LEFT) 4

1 8-1-X-1 3:00 B) Overcoming Iso Incline Press 5

3/leg 6-1-1-1 1:30 C1) Bent Over BB Row 5

3 6-0-0-0 1:30 C2) GHR Yielding Iso - Top, Mid, Bot 5

8 5-1-1-1 1:00 D1) Swiss Ball Neck Bridge 3

3 1:30 A) DB Squat Iso Hold to Box Jump 4


*Heavy DB Squat holds for 3-ct
3 X-X-X-1 2:00 B) BB Drop Hang Power Clean 6
*Drop into Hang Power Clean and hold
3 X-X-X-1 1:30 C1) Flat BB Bench - Isometronic 4
*Last rep hold 6-sec against pins
3 X-X-X-1 1:30 *Able to do one more rep after hold,
increase weight
C2) Chest Supported Row 4
C DAY CONCENTRIC DAY

Reps Tempo Rest Exercise Sets Reps


6-8 2-5-1-1 2:00 A) Snatch Grip Deadlift 4 6-8

6-8 2-1-1-5 2:00 B1) DB Z Press 4 8-10

6-8 2-5-1-1 2:00 B2) Wide Grip Pronated Lat Pulldown 4 10-12

6-8 2-1-1-5 2:00 C1) DB Side Step Up 3 12-15

6-8 1-1-1-6 1:00 C1) BB Push Up 3 15-20

6-8 1-1-1-6 1:00 D1) Reverse Ab Crunch 3 FAIL

1 0-0-X-6 1:00 A) Snatch Grip Block Pull 6 5,3,2,5,3,2

1 0-0-X-6 1:00 B1) V-Bar Dips 5 6,4,2,4,6

1 0-0-X-6 1:30 B2) Neutral Grip Chin Up 5 6,4,2,4,6

5 2-1-1-4 1:30 C1) DB Med Ball Rotation Toss 4 6/side

5 4-1-X-1 1:30 C2) Low Amplitude Ankle Hops 4 15-20

6-8 1-1-1-6 1:00

5 1-3-X-1 1:30 A) Hang Power Snatch 8 2


*Speed
3 X-3-X-1 3:00 B1) Trap Bar DL vs. Bands 5 3

6 1-1-X-1 2:00 B2) Hurdle Jumps 5 4

C1) Close Grip Incline Pin Press 5 5


*1-2 chains per side
6-8 3-1-1-3 2:00 C2) Close Neutral Grip Chin Up 5 5
Y

Tempo Rest
3:00

1:15

1:15
NA
1:00

1:00

1:00

3:00-4:00

2:00

2:00

1:00

1:00

1:30

1-2-X-1 :15

3:00

2:00

2:00

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