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Week 2 - Eccentric (High Force - Low Velocity) : Day 1 Dynamic Warm Up Mobilization/Activation

This document provides a 4-day training program focused on eccentric or high force low velocity exercises. Each day includes dynamic warm up, mobilization and activation exercises, power exercises, strength exercises, and core exercises. Recovery exercises like foam rolling are also included. The program aims to improve strength, power, and mobility through exercises like squats, lunges, presses, pulls, and foam rolling.

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GigiGatto
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2K views4 pages

Week 2 - Eccentric (High Force - Low Velocity) : Day 1 Dynamic Warm Up Mobilization/Activation

This document provides a 4-day training program focused on eccentric or high force low velocity exercises. Each day includes dynamic warm up, mobilization and activation exercises, power exercises, strength exercises, and core exercises. Recovery exercises like foam rolling are also included. The program aims to improve strength, power, and mobility through exercises like squats, lunges, presses, pulls, and foam rolling.

Uploaded by

GigiGatto
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 2 - Eccentric [High Force|Low Velocity]

Day 1
Dynamic Warm Up

Mobilization/Activation
1. Hip Flexor Stretch w/ Arm Reach - 2 x 25 seconds each side

2. Banded Hip Activation - 2 x 20 lateral, 20 reverse

Power
1. Pogo Jumps - 4 x 10 sec. on, 10 sec. off - x 3

2. Single Leg Pogo Jumps - 2 x 10 ea. leg

3. Box Jump - 8 x 1 (3|X|X)

4. Weighted Box Jump (light DB’s) - 8 x 1 (X|X|X)

4. Single Leg Vertical Jump - 6 x 1 ea. leg (3|X|X)

Strength
1. Back Squat - 5 x 3 (5|X|X)

2. Bulgarian Split Squat - 4 x 6 ea. leg (4|X|X)

3. Buddy Hamstring Curls - 5 x 3 (4|X|X)

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Core
1.A. Sprinter Sit Ups - 2 x 25

1.B. Hip Lifts - 2 x 25 ea. side

1.C. Pike Crunches - 2 x 25


Week 2 - Eccentric [High Force|Low Velocity]
Day 2
Dynamic Warm Up

Mobilization/Activation
1.A. Pec Minor Stretch - 2 x 25 seconds ea. side

1.B. Lat Stretch - 2 x 25 seconds ea. side

2. Wall Scap. Mobility - 5 x 5

Power
1. Power Skips (height) - 8 x 1 (10 yards)

2. Power Bounds (double leg/height) - 8 x 1 (10 yards)

3. Explosive Band Push Ups - 6 x 4 (4|X|X)

4. 1 Arm DB Snatch - 3 x 5 ea arm

Strength
1. Overhead Press - 5 x 3 (5|X|X)

2.A. Inverted Row - 4 x 8 (4|1|X)

2.B. Push Ups - 4 x 10 (4|1|X)

3.A. EZ Bar Bicep Curl (2 close, 2 wide) - 4 x 8 (4|X|2)

3.B. Hanging Knee Raise - 4 x 8 (2|X|2)

Recovery
1. Foam Roll - Piriformis - 1 x 1 minute ea. side

2. Foam Roll - IT Band - 1 x 1 minute ea. side

3. Foam Roll - Hamstrings - 1 x 1 minute ea. side


Week 2 - Eccentric [High Force|Low Velocity]
Day 3
Dynamic Warm Up

Mobilization/Activation
1. 90/90 Stretch (3 way forward) - 2 x 15 seconds each way

2. Banded Hip Circle Squats (elevated toes) - 2 x 20

Power
1. Squat Drops - 3 x 3 (20 sec. rest between sets)

2. Weighted Squat Drops (light DB’s) - 3 x 3

3. Squat Jumps - 4 x 4 (4|X|X)

4. Weighted Squat Jumps (light DB’s) - 2 x 4 (3|X|X)

5. Lunge Jumps - 3 x 4 ea. leg (3|X|X)

Strength
1. Front Load Single Leg Box Squat - 5 x 3 ea. leg (5|X|X)

2. Romanian Deadlift - 4 x 6-8 (5|X|X)

3. Barbell Step Ups - 4 x 6 ea. leg (2|X|X)

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Core
1.A. Med Ball Sit Ups - 2 x 20

1.B. Med Ball Twists - 2 x 10 ea. side


Week 2 - Eccentric [High Force|Low Velocity]
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Band Dislocations - 3 x 20

1.B. Band Pull Aparts - 3 x 20

Power
1. Landmine Single Arm Jerk - 6 x 2 (4|X|X)

2. Med Ball Underhand Toss - 8 x 1 (2|X|X)

3. Rebound Med Ball Underhand Toss - 6 x 1

Strength
1. Bench Press - 5 x 3 (5|X|X)

2.A. Pull Up - 4 x 6-8 (5|X|X)

2.B. I,T,Y’s - 4 x 3 ea.

3.A. Wall Walks - 3 x 2

3.B. Tricep Rope Extension - 3 x 8 (3|1|X)

Core
1. Weighted Sit Ups (heavy) - 3 x 12 (3|X|X)

Recovery
1. Foam Roll - QLO - 1 x 20 sec. ea. side

2. Foam Roll - Hip Flexors - 1 x 20 sec. ea. side

3. Foam Roll - Quads & Adductors - 1 x 20 sec. ea. side

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