VELOCITY SPORTS PERFORMANCE - NAPLES
WEEK# Dip Push
% MAX: TEMPO 1** REST INT. MAX REP 60S EC 5 WT REP 5 WT REP 5 WT REP 5 WT REP WT 1** 2 MIN
PHASE: Upper
DAY:
COMBINE TRAINING 2011--PORTIS Thursday 3/31 NETURAL GRIP DB BENCH PRESS
% MAX: TEMPO REST INT. MAX REP 30S COMMENTS: WT REP 30S WT
DAY:
TUESDAY
Versa Climber 2x5min
WARM-UP (GLUTE STRETCH, INT/EXT HIP X-OVER, DB)
REP 30S
WT
REP 30S
WT
REP 30S
WT
COMMENTS:
Hang Clean
% MAX: TEMPO 1* REST INT. MAX REP 60 SEC 5 WT REP 5 WT REP 5 WT REP 5 WT REP WT
DB SA ROWS (SS) WEIGHTED PRO / RE TRACTION
% MAX: TEMPO REST INT. MAX REP 212 2 MIN 8E COMMENTS: WT REP 8E WT REP 8E WT REP 8E WT REP WT
COMMENTS:
MB PLYO PUSHUPS 4 X 5
Warrior Push Ups
% MAX: TEMPO 2* REST INT. MAX REP 60S EC 8E WT REP 8E WT REP 8E WT REP WT REP WT
DB INC BENCH PRESS
% MAX: TEMPO REST INT. MAX REP 221 2 MIN 5 2X15 PRO/ RE COMMENTS: WT REP 5 WT REP 5 WT REP 5 WT REP WT
COMMENTS:
Hand Speed Chops
% MAX: TEMPO 1* REST INT. MAX REP 60 SEC 30 ea WT REP 30ea WT REP 30ea WT REP WT REP WT
COMMENTS:
Wheel Barrels
% MAX: TEMPO REST INT. MAX REP 60 SEC COMMENTS: 10 WT REP 10 WT REP 10 WT REP 10 WT REP WT
DB ARNOLD PRESS
% MAX: TEMPO REST INT. MAX REP 221 2 MIN COMMENTS: WT REP 8 WT REP 6 WT REP WT REP WT 8 2X12 Y RAISES
AUXILLARY
SET REP WEIGHT
AUXILLARY REV GRIP FRONT LAT PULLDOWNS PREHAB PB CHEST STRETCH FOREARMS MY CHOICE LAT STRETCH CORE: CORE BRIDGES PB STABILITY LOW BACK
SET 3
REP 10 REP 8
WEIGHT
PREHAB Trigger Point
SET
REP
WEIGHT
SET 2 3
WEIGHT
CORE: Russian Twist Sude Planks Side Planks Planks WEEK# PHASE: DAY:
SET 2 2 2 2
REP 50 e 1 min 1 min 1 min
WEIGHT
SET
REP
WEIGHT
THURSDAY BENCH PRESS
% MAX:
DAY:
FRIDAY
WARM-UP (TOE TOUCH PROGRESSIONS AND DB) MB OVHD BOX JUMPS
% MAX: TEMPO *** REST INT. MAX REP 90 SEC 5 WT REP 5 WT REP WT REP WT REP WT
WARM-UP (GLUTE STRETCH, INT/EXT HIP X-OVER, DB)
TEMPO REST INT. MAX REP 2 MIN COMMENTS: 12
WT
REP 12
WT
REP 12
WT
REP 5
WT
REP 5
WT
COMMENTS:
VERTIMAX DOUBLE JUMPS
% MAX: TEMPO 21* REST INT. MAX REP 2 MIN 5 WT REP 5 WT REP 5 WT REP WT REP WT
PULL-UPS
% MAX: TEMPO REST INT. MAX REP 8 COMMENTS: WT REP 8 WT REP 8 WT REP 8 WT REP WT
COMMENTS:
DROP LUNGE 3X6E % MAX:
BARBELL OVHD WALKING LUNGES
TEMPO 201 REST INT. MAX REP 2 MIN 15Y WT REP 15Y WT REP WT REP WT REP WT
SHOULDER BLAST
% MAX: TEMPO REST INT. MAX REP 8E COMMENTS: WT REP 8E WT REP 8E WT REP 8E WT REP WT
COMMENTS:
BARBELL RDL'S
% MAX: TEMPO 201 COMMENTS: REST INT. MAX REP 5 WT REP 5 WT REP WT REP WT REP WT
DIPS
% MAX: TEMPO REST INT. MAX REP 12 COMMENTS: WT REP 12 WT REP 12 WT REP 12 WT REP WT
AUXILLARY SL SQUAT TOUCHDOWNS PREHAB
SET 2 SET
REP 8E REP
WEIGHT 24 WEIGHT
AUXILLARY ARMS PREHAB
SET
REP
WEIGHT
SET
REP
WEIGHT
CORE: MB WORK
SET
REP
WEIGHT
CORE:
SET
REP
WEIGHT
