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Training Program Kenneth Sabacinski GPP 2.

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 15-Jul 22-Jul 29-Jul 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) 55 5 55 3 60 1 65 5 70 3 75 1 SnatchE1RM 212.6736 65 5 70 3 75 1 Modifier 0.4680 65 5 70 3 75 1 70 5 75 3 80 1 E1RM 99.53124 70 5 75 3 80 1 Rest: 2:00 Rest: 2:00 Rest: 2:00 Back Squat 130 5 5 10 130 130 155 3 3 8 155 155 SnatchE1RM 255.2083 180 3 3 6 170 180 Modifier 1.0000 190 3 3 4 185 190 E1RM 255.2083 190 3 3 2 200 205 190 3 3 2 210 215 190 3 3 3 210 230 190 3 3 210 190 3 3 210 190 3 3 210 Rest: 1:00 Rest: 1:00 Rest: 1:00 Dumbbell Bench Press 40 8 40 8 40 8 50 6 50 6 55 6 Bench Press 243.3333 60 5 65 5 70 5 Modifier 0.4000 75 5 80 3 85 1 E1RM 97.33332 80 5 85 3 90 1 85 5 90 3 90 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 Chin-up BW 5 3 5 BW BW BW 5 3 3 0 5 chinuptotal 172.9997 5 5 3 1 15 25 Modifier 1.0000 25 5 3 1 35 40 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 95 12 100 12 105 12 backsquat 255.2083 95 12 100 12 105 12 Modifier 0.5000 95 12 100 12 105 12 E1RM 127.6041 95 12 100 12 105 12 Rest: 1:00 Rest: 1:15 Rest: 1:30 Front Raise Complex Name: GPP 1.1

chinuptotal
Modifier E1RM Front Plank

204.1666 Time: 0.0000 0 Rest: 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

Notre Dame Men's Tennis Kenneth Sabacinski 17-Jul 24-Jul 31-Jul Day 1 Weight Reps Weight Reps Weight Reps Rest: Minimal Rest: Minimal Rest: Minimal Jump, Jump, Push 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Lunge Position opposite left leg rotate inward 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Lunge Position opposite right leg rotate inward 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Lunge Position to left leg rotate outward 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Lunge Position to right leg rotate outward 2x10 2x12 2x15 Rest: 1:00 Rest: 1:30 Rest: 2:00 DB Hang Power Clean (Hang position + Partial Squat) 55 5 55 3 60 1 65 5 70 3 75 1 SnatchE1RM 212.6735807 65 5 70 3 75 1 Modifier 0.3846 65 5 70 3 75 1 70 5 75 3 80 1 E1RM 81.79753105 70 5 75 3 80 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 Deadlift (DB, Sumo) 50 5 5 10 50 50 60 3 3 8 60 60 back squat 255.2082969 70 3 3 6 70 70 Modifier 0.4000 75 3 3 4 75 75 E1RM 102.0833188 75 3 3 2 80 80 75 3 3 2 85 85 75 3 3 3 85 90 75 3 3 85 75 3 3 85 75 3 3 85 Rest: 1:00 Rest: 1:00 Rest: 1:00 Standing Dumbbell Press 25 8 25 8 25 8 30 6 30 6 30 6 Bench Press 238.3333 35 5 40 5 40 5 Modifier 0.2250 45 5 45 3 50 1 E1RM 57.4999925 45 5 50 3 50 1 50 5 50 3 55 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 Pull-up BW 5 3 5 BW BW BW 5 3 3 BW 0 chinuptotal172.9997 0 5 3 1 10 15 Modifier 0.9500 15 5 3 1 25 35 E1RM 164.349715 6 5 5 0 0 140 5 5 0 0 4 0 Rest: 1:00 Rest: 1:00 Rest: 1:00 Rear-Step Lunge to Step up (Dumbbell) 35 12 40 12 40 12 chinuptotal255.2082969 35 12 40 12 40 12 Modifier 0.2000 35 12 40 12 40 12 E1RM 51.04165938 35 12 40 12 40 12 Rest: 1:00 Rest: 1:15 Rest: 1:30 MOAS (Mother of All Sets) Name: GPP 1.1

chinuptotal204.1666375
Modifier E1RM 0 Barbell Rollout

2x10-8-6-4 0.0000 Weight: / Rest: Rest: Rest: Rest: Rest: Minimal 2x15 Minimal 2x15 Minimal 2x15 Minimal 2x5 Minimal 2x2:00

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

Single Leg Standing Dynamic Chop (Squat, Rotate, Press)

Body weight Squat with Theratube


Turkish Get-up Side Plank, Short Lever

Notre Dame Men's Tennis 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 212.6735807
Modifier E1RM 0 0.0000

Front Squat
back squat 255.2082969
Modifier E1RM 0.8000 204.1666375

Incline Dumbbell Bench Press

Bench Press 238.3333


Modifier E1RM 0.3500 86.666655 Pull-up

chinuptotal172.9997
Modifier E1RM 0.9500 164.349715 140

19-Jul Weight Reps Rest: Minimal 2x10 Rest: Minimal 2x10 Rest: Minimal 2x10 Rest: Minimal 2x10 Rest: Minimal 2x10 Rest: 1:00 5 5 5 5 5 5 Rest: 1:00 100 5 120 3 145 3 155 3 155 3 155 3 155 3 155 3 155 3 155 3 Rest: 1:00 35 8 45 6 55 5 65 5 70 5 75 5 Rest: 1:00 BW 5 BW 5 0 5 15 5 6

Reaching One-Leg Straight Leg Deadlift

chinuptotal255.2082969
Modifier E1RM #N/A #N/A Dynamic Plate Circuit

Rest: MB MB MB MB Rest:

1:00 12 12 12 12 1:00

Kenneth Sabacinski 26-Jul 2-Aug Weight Reps Weight Reps Rest: Minimal Rest: Minimal 2x12 2x15 Rest: Minimal Rest: Minimal 2x12 2x15 Rest: Minimal Rest: Minimal 2x12 2x15 Rest: Minimal Rest: Minimal 2x12 2x15 Rest: Minimal Rest: Minimal 2x12 2x15 Rest: 1:30 Rest: 2:00 3 1 3 1 3 1 3 1 3 1 3 1 Rest: 1:00 Rest: 1:00 5 10 100 100 3 8 120 120 3 6 140 145 3 4 150 155 3 2 160 165 3 2 170 175 3 3 170 185 3 170 3 170 3 170 Rest: 1:00 Rest: 1:00 35 8 35 8 45 6 50 6 60 5 60 5 70 3 75 1 75 3 80 1 80 3 80 1 Rest: 1:00 Rest: 1:00 3 5 BW BW 3 3 BW 0 3 1 10 15 3 1 25 35 5 5 0 0 5 5 0 0 4 0 Rest: 1:00 Rest: 1:00 MB 12 MB 12 MB 12 MB 12 MB 12 MB 12 MB 12 MB 12 Rest: 1:15 Rest: 1:30 2x10 Weight: Rest: Rest: Rest: Rest: Rest: 2x10 Weight: Rest: Rest: Rest: Rest: Rest:

chinuptotal204.1666375
Modifier E1RM 0 Stability Ball Roll-out
Half Kneeling Sequential Lift

2x10 0.0000 Weight: Rest: Rest: Rest: Rest: Rest:

/ 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 Mini-Band Walks


Turkish Get-up Side Plank, Long Lever