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How to Perform the Program
Itis important to follow the program correctly In order to make sure you are receiving
the right stimulus to increase performance as an athlete.
Here is a simple guide to make sure you are performing correctly.
Step 1: Dynamic Warm-up
Make sure the Dynamic Warm-up from the video is performed before every training
session. (You can locate this video in the Exercise Database)
Step 2: Plyometric Movements Key Points
+ Warm up Sets - At this point you should be fully warm and ready to compete in every
rep. This means every rep is of the highest quality and intensity.
+ Intensity - When performing any form of measured jump such as a box jump always
make sure to progress to a technical 1 rep max. This means you are maximally
performing the drill but not sacrificing any technique.
+ Sets & Reps - The sets and reps are given so make sure to record your bests for that
particular day if they can be measured.
+ Rest - The rest for each plyometric drill is very intuitive. Choose the amount of rest
where you can perform each drill with 100% quality. The muscles should not be
fatigued unless | have noted otherwise. A simple rule of thumb is 1 - 3 minutes rest.
+ Recording - Print out the program and track your progress from week to week for the
drills that can be measured.
Step 3: Lifting Key Points
+ Warm up Sets - we usually advise 2 warm-up sets when performing the main
compound movement for strength or power and then lead into the instructed working
sets in the table.
+ Load - Make sure that you choose a weight that you can not perform more than the
number of reps given but can complete the full amount of reps with. Typically we
suggest building up to your technical max lift. For instance if it calls for a 2 rep max the prior 4 sets should be a consistent build up. So say you ended at a 300Ib 2RM. It
should look something like this Set 1 - 250, Set 2 - 265, Set 3 - 275, Set 4 - 285, Set 5
- 300 (2RM). However, if you do not have a feel for building up to your proper
intensity, utilize the RPE scale we provide. For more see below,
RPE (Rate of Perceived Exertion) - Is a scale utilized to measure the intensity of your
exercise, Next to each resistance movement you will receive a number from 1 to 10,
with 1 representing “extremely easy” and 10 representing “maximal effort”. Utilize this
scale to aid in determining the load and overall intensity of each lift.
+ Sets & Reps - The amount of sets and reps is given in each table to show the athlete
what they must perform for each movement on each and everyday.
+ Tempo - The tempo for each particular rep will be displayed with a bracket. (Example:
[3IX|X]) Where the first number is the Eccentric tempo or portion where you will lower
the weight for the given seconds. ([3|X|X] in this case 3 seconds). The next number
is the Isometric pause and finally the Concentric is the last. The letter X represents
“explode” as in you will produce force as fast as possible in this phase of the lift
+ Rest - sets of reps >5 = 2 - 3 minutes rest between sets. Sets of reps <5 = 60 - 90
seconds rest between sets. The exception to this is when the program calls for a
superset.
Super Set - When a series of movements has a sub-letter next to them i.e. 2a,2b,2c,
these movements will be performed one after the other in order until complete. For
instance: Day 1 has 1 arm row, incline bench, and chin-ups, these will be done in
order and right after each other. Then when the chin-ups are done the athlete will rest
and start back over with rows until all the sets are complete,
+ Recording - Make sure to write down the weight that you performed the lift with in the
table to keep track of progress.
Step 4: Joint Integrity Movements
Muscle imbalances are the leading cause of injury in elite athletes. Each athlete must
complete the Joint Integrity Drills provided for them after the Dynamic Warm-Up paired
with the Strength movements. Each day will prescribe a set of particular movements
that will aid in the particular lifts and drills they will perform for that day.
Step 5: Performing Each Movement
Itis essential to perform each movement technically sound and with the proper intensity.
Make sure to familiarize yourself with each movement prior to performing each training
session. FIGHT READY
For resources on how to perform each program you can visit:
Overtime Athletes Exercise Database
Phil Daru YouTube
*These platforms will be updated frequently. In addition, any other movements you can
not locate can easily be found by utilizing a quick Google search
