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Training Program Kenneth Sabacinski GPP 3.

1 Average Daily Intensity and Volume: Category Exercise Sets/ Reps Foam Roll: Glute 2 Foam Roll: Quad 2 Foam Roll: Hamstring 2 Foam Roll: Upper Back 2 General Mobility Wall Rocking Ankle Mobility 2 Cook Hip Lift 2 Rotational Squats 2 Quaraped T-Spine Extension-Rotation 2 Name Cycle Single Leg Lowering (One) Inverted Hamstring Stretch Single-Leg RDL FMS Targeted Hip Flexor Stretch from Half Kneeling wit Mobility/ Stability Hip Flexor with Rotation From Half Kneeli Wall Sit with Dorsiflexion (Bilateral) Squat with Heel Raise Foam Roll: Bottom of Foot Foam Roll: Glute Foam Roll: Adductors Foam Roll: Adductors Foam Roll: Upper Back Ice Bath Foam Roll Contrasting Hot/ Cold Shower Stretching Pool/ Light Swim Light Walk Light Bike/ Cardio Nutrition (training Table) 2 2 2 2 2 2 2 2 2 2 2 2 Yes

Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 15 15 15 15 15 No

Post-Workout Recovery

Recovery Modalities

Notre Dame Men's Tennis Kenneth Sabacinski 5-Aug 12-Aug 19-Aug Day 1 Weight Reps Weight Reps Weight Reps Rest: Minimal Rest: Minimal Rest: Minimal MB Chest Pass 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Lunge Position to right leg rotate inward 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Lunge Position to left leg rotate inward 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Overhead Medicine Ball Wood Chop to Crunch explosive upward movement 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Underhand MB Toss 2x10 2x12 2x15 Rest: 1:00 Rest: 1:30 Rest: 2:00 SA DB Hang Snatch (Hang position) 60 5 60 3 65 1 70 5 75 3 80 1 SnatchE1RM 212.673581 70 5 75 3 80 1 Modifier 0.4680 70 5 75 3 80 1 75 5 80 3 85 1 E1RM 99.5312358 75 5 80 3 85 1 Rest: 2:00 Rest: 2:00 Rest: 2:00 Back Squat 100 8 100 8 100 8 130 6 135 6 140 6 SnatchE1RM 255.208297 160 5 170 5 180 5 Modifier 1.0000 190 5 205 3 215 1 E1RM 255.208297 205 5 215 3 230 1 215 5 230 3 240 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 Dumbbell Bench Press 40 8 40 8 40 8 50 6 55 6 55 6 Bench Press 248.3333 65 5 65 5 70 5 Modifier 0.4000 75 5 80 3 85 1 E1RM 99.33332 80 5 85 3 90 1 85 5 90 3 95 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 Chin-up BW 5 3 5 BW 0 0 5 3 3 5 15 chinuptotal 172.9997 15 5 3 1 25 35 Modifier 1.0000 35 5 3 1 40 50 E1RM 172.9997 6 5 5 0 0 140 5 5 0 0 4 0 Rest: 1:00 Rest: 1:00 Rest: 1:00 Good Morning 100 12 105 12 110 12 backsquat 255.208297 100 12 105 12 110 12 Modifier 0.5000 100 12 105 12 110 12 E1RM 127.604148 100 12 105 12 110 12 Rest: 1:00 Rest: 1:15 Rest: 1:30 Front Raise Complex Name: GPP 1.1

chinuptotal
Modifier E1RM

204.166638 Time: 0.0000 0 Rest: Front Plank Rest: Rest: Rest: Rest:

Time: Minimal 2x2:00 Minimal 2x15 Minimal 2x15 Minimal 2x5 Minimal 2x2:00 Rest: Rest: Rest: Rest: Rest: Minimal 2x2:30 Minimal 2x20 Minimal 2x20 Minimal 2x5 Minimal 2x2:30

Time: Rest: Rest: Rest: Rest: Rest: Minimal 2x3:00 Minimal 2x20 Minimal 2x20 Minimal 2x5 Minimal 2x3:00

Half-Kneeling Stability Lift (Slow and Controlled)

Superband X Walks
Turkish Get-up Side Plank with Feet Elevated

Name: GPP 1.1 Day 3


Jump, Jump, Push
Lunge Position opposite left leg rotate inward Lunge Position opposite right leg rotate inward Lunge Position to left leg rotate outward

Lunge Position to right leg rotate outward


DB Hang Power Clean (Hang position + Partial Squat)

SnatchE1RM
Modifier E1RM

212.6736 0.3846 81.79753

Deadlift (DB, Sumo)

back squat
Modifier E1RM

255.2083 0.4000 102.0833

Standing Dumbbell Press

Bench Press
Modifier E1RM Pull-up

#REF! 0.2250 59.99999

chinuptotal
Modifier E1RM

172.9997 0.9500 164.3497 140

Rear-Step Lunge to Step up (Dumbbell) chinuptotal 255.2083 Modifier 0.2000 E1RM 51.04166 MOAS (Mother of All Sets)

Notre Dame Men's Tennis Kenneth Sabacinski 7-Aug 14-Aug 21-Aug Weight Reps Weight Reps Weight Reps Rest: Minimal Rest: Minimal Rest: Minimal 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal 2x10 2x12 2x15 Rest: 1:00 Rest: 1:30 Rest: 2:00 60 5 60 3 65 1 70 5 75 3 80 1 70 5 75 3 80 1 70 5 75 3 80 1 75 5 80 3 85 1 75 5 80 3 85 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 40 8 40 8 40 8 55 6 55 6 55 6 65 5 70 5 70 5 75 5 80 3 85 1 80 5 85 3 90 1 85 5 90 3 95 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 25 8 25 8 25 8 30 6 30 6 35 6 40 5 40 5 40 5 45 5 50 3 50 1 50 5 50 3 55 1 50 5 55 3 55 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 BW 5 3 5 BW BW BW 5 3 3 0 10 10 5 3 1 15 25 25 5 3 1 35 40 6 5 5 0 0 5 5 0 0 4 0 Rest: 1:00 Rest: 1:00 Rest: 1:00 40 12 40 12 45 12 40 12 40 12 45 12 40 12 40 12 45 12 40 12 40 12 45 12 Rest: 1:00 Rest: 1:15 Rest: 1:30 2x10-8-6-4 Weight: / Rest: Rest: Rest: Rest: Rest: Minimal 2x20 Minimal 2x20 Minimal 2x20 Minimal 2x5 Minimal 2x2:30 2x10-8-6-4 Weight: / Rest: Rest: Rest: Rest: Rest: Minimal 2x20 Minimal 2x20 Minimal 2x20 Minimal 2x5 Minimal 2x3:00

chinuptotal
Modifier E1RM

204.1666 2x10-8-6-4 0.0000 Weight: / 0 Rest: Minimal Barbell Rollout 2x15 Rest: Minimal Single Leg Standing Dynamic Chop (Squat, Rotate, Press) 2x15 Rest: Minimal Body weight Squat with Theratube 2x15 Rest: Minimal Turkish Get-up 2x5 Rest: Minimal Side Plank, Short Lever 2x2:00

Name: GPP 1.1 Day 2


Jump, Jump, Push
Lunge Position opposite left leg rotate inward Lunge Position opposite right leg rotate inward Lunge Position to left leg rotate outward

Lunge Position to right leg rotate outward Single Leg Box Jump (two foot landing)

SnatchE1RM 212.6736
Modifier E1RM 0 0.0000

Front Squat
back squat 255.2083
Modifier E1RM 0.8000 204.1666

Incline Dumbbell Bench Press

Bench Press #REF!


Modifier E1RM 0.3500 89.16666

Pull-up

chinuptotal172.9997
Modifier E1RM 0.9500 164.3497 140

Reaching One-Leg Straight Leg Deadlift chinuptotal255.2083 Modifier #N/A E1RM #N/A Dynamic Plate Circuit

Notre Dame Men's Tennis Kenneth Sabacinski 9-Aug 16-Aug 23-Aug Weight Reps Weight Reps Weight Reps Rest: Minimal Rest: Minimal Rest: Minimal 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal 2x10 2x12 2x15 Rest: 1:00 Rest: 1:30 Rest: 2:00 5 3 1 5 3 1 5 3 1 5 3 1 5 3 1 5 3 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 80 5 5 10 80 80 105 3 3 8 110 110 130 3 3 6 135 145 155 3 3 4 165 175 165 3 3 2 175 185 175 3 3 2 185 195 Rest: 1:00 Rest: 1:00 Rest: 1:00 35 8 35 8 35 8 45 6 50 6 50 6 55 5 60 5 60 5 65 5 70 3 75 1 70 5 75 3 80 1 75 5 80 3 85 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 BW 5 3 5 BW BW BW 5 3 3 0 10 10 5 3 1 15 25 25 5 3 1 35 40 6 5 5 0 0 5 5 0 0 4 0 Rest: 1:00 Rest: 1:00 Rest: 1:00 MB 12 MB 12 MB 12 MB 12 MB 12 MB 12 MB 12 MB 12 MB 12 MB 12 MB 12 MB 12 Rest: 1:00 Rest: 1:15 Rest: 1:30 2x10 Weight: Rest: Rest: Rest: Rest: Rest: 2x10 Weight: Rest: Rest: Rest: Rest: Rest:

chinuptotal204.1666 2x10 Modifier 0.0000 Weight: E1RM 0 Rest: Stability Ball Rollout Rest: Half Kneeling Sequential
Lift

/ Minimal 2x15 Minimal 2x15 Minimal 2x15 Minimal 2x5 Minimal 2x2:00

/ Minimal 2x20 Minimal 2x20 Minimal 2x20 Minimal 2x5 Minimal 2x2:30

/ Minimal 2x20 Minimal 2x20 Minimal 2x20 Minimal 2x5 Minimal 2x3:00

Straight Leg MiniBand Walks


Turkish Get-up Side Plank, Long Lever

Rest: Rest: Rest: