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ESA.W5-1

The document outlines a 4 day per week training program focused on isometric exercises, stability, plyometrics, acceleration, and top speed for lower and upper body. Each day includes corrective stretches, warm up, exercises in categories like stability, plyometrics, strength, and regeneration. Exercises are prescribed in sets and reps with rest periods noted.

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214 views5 pages

ESA.W5-1

The document outlines a 4 day per week training program focused on isometric exercises, stability, plyometrics, acceleration, and top speed for lower and upper body. Each day includes corrective stretches, warm up, exercises in categories like stability, plyometrics, strength, and regeneration. Exercises are prescribed in sets and reps with rest periods noted.

Uploaded by

wefasdf
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Week 5 - Isometric

Day 1 - Stability | Plyometrics | Lower Body


Corrective Stretches (Lower)

Sprinter Warm Up

Stability

[S.1] 1.A. Hollow Rock - 2 x 20

[S.2] 1.B. Alternating Supermans - 2 x 20

Plyometrics

[P.1] 1. Single Leg Broad - 8 x 1 ea. leg (land 1 foot)

[P.2] 2. Deceleration Step Ups - 5 x 4 ea. leg

Strength

1. Back Squat - 5 x 4 (X|4|X)

2. Walking Lunge - 4 x 10 ea. leg (X|2|X)

3. Band Goodmornings - 4 x 12 (X|2|X)

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Regeneration (lower)
Week 5 - Isometric
Day 2 - Iso-Activation | Acceleration | Upper Body
Corrective Stretches (Upper)

Sprinter Warm Up

Iso-Activation

[IA.1] 1.Hip Load March - 4 x 15 yards

[IA.2] 2. Single Leg Iso Thrust - 3 x 5 (X|2|X)

Mechanics (Acceleration)

[M.1] 1. Kneeling Arm Swing - 5 x 5 seconds

[M.2] 2. Start Technique - 6 x 1 (10 yards)

[M.3] 3. Partner Release Starts - 8 x 1 (10 yards)

Strength

1. Push Press - 5 x 4 (X|3|X) [NOTE: Isometric is holding at top]

2.A. Single Arm Row - 4 x 12 ea. arm (X|2|X)

2.B. DB Neutral Press - 4 x 10 (X|2|X)

3.A. Lateral Raise - 4 x 10 (X|1|X)

3.B. Barbell Curl (half range of motion) - 4 x 12 (X|2|X)


Regeneration

Week 5 - Isometric
Day 3 - Stability | Plyometrics | Lower Body
Corrective Stretches (Lower)

Sprinter Warm Up

Stability

[S.3] 1. Standing Arm Swings - 3 x 10 seconds

[S.4] 2. Windshields - 3 x 20

Plyometrics

[P.3] 1. Knee Jumps - 10 x 1

[P.4] 2. Depth Jump - 8 x 1

[P.5] 3. MB Broad Toss - 10 x 1

Strength

1. Trap Bar Deadlift - 5 x 4 (X|4|X) [NOTE: Pause right above the ground]

2. BB Elevated Reverse Lunge - 4 x 8 (X|2|X)

3. Cable Pull Throughs - 4 x 10 (X|2|X)


4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Regeneration

Week 5 - Isometric
Day 4 - Iso-Activation | Top Speed | Upper Body
Corrective Stretches (Upper)

Sprinter Warm Up

Iso-Activation

[IA.3] 1.A. Banded Knee Raise - 5 x 8 ea. leg

[IA.4] 1.B. Banded Glute/Ham Raise - 5 x 8 ea. leg

Mechanics (Top Speed)

[M.4] 1. Top Speed Circuit 1 x 10 yards

[M.5] 2. SL High Knee Pogos - 4 x 10 yards each leg

[M.5] 3. Tempo Runs - 2 x 20 yards

Strength

1. Bench Press - 5 x 4 (X|4|X)


2. Neutral Grip Pull Down - 4 x 10 (X|4|X)

3. DB Overhead Floor Press - 4 x 8

4.A. Dips - 3 x MAX

4.B. Wheel Rollouts - 3 x 15

Regeneration

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