VELOCITY SPORTS PERFORMANCE - NAPLES

WEEK# Dip Push

% MAX: TEMPO 1** REST INT. MAX REP 60S EC 5 WT REP 5 WT REP 5 WT REP 5 WT REP WT 1** 2 MIN

PHASE: Upper

DAY:

COMBINE TRAINING 2011--PORTIS Thursday 3/31 NETURAL GRIP DB BENCH PRESS

% MAX: TEMPO REST INT. MAX REP 30S COMMENTS: WT REP 30S WT

DAY:

TUESDAY

Versa Climber 2x5min

WARM-UP (GLUTE STRETCH, INT/EXT HIP X-OVER, DB)

REP 30S

WT

REP 30S

WT

REP 30S

WT

COMMENTS:

Hang Clean
% MAX: TEMPO 1* REST INT. MAX REP 60 SEC 5 WT REP 5 WT REP 5 WT REP 5 WT REP WT

DB SA ROWS (SS) WEIGHTED PRO / RE TRACTION

% MAX: TEMPO REST INT. MAX REP 212 2 MIN 8E COMMENTS: WT REP 8E WT REP 8E WT REP 8E WT REP WT

COMMENTS:

MB PLYO PUSHUPS 4 X 5

Warrior Push Ups

% MAX: TEMPO 2* REST INT. MAX REP 60S EC 8E WT REP 8E WT REP 8E WT REP WT REP WT

DB INC BENCH PRESS

% MAX: TEMPO REST INT. MAX REP 221 2 MIN 5 2X15 PRO/ RE COMMENTS: WT REP 5 WT REP 5 WT REP 5 WT REP WT

COMMENTS:

Hand Speed Chops

% MAX: TEMPO 1* REST INT. MAX REP 60 SEC 30 ea WT REP 30ea WT REP 30ea WT REP WT REP WT

COMMENTS:

Wheel Barrels
% MAX: TEMPO REST INT. MAX REP 60 SEC COMMENTS: 10 WT REP 10 WT REP 10 WT REP 10 WT REP WT

DB ARNOLD PRESS
% MAX: TEMPO REST INT. MAX REP 221 2 MIN COMMENTS: WT REP 8 WT REP 6 WT REP WT REP WT 8 2X12 Y RAISES

AUXILLARY
SET REP WEIGHT

AUXILLARY REV GRIP FRONT LAT PULLDOWNS PREHAB PB CHEST STRETCH FOREARMS MY CHOICE LAT STRETCH CORE: CORE BRIDGES PB STABILITY LOW BACK

SET 3

REP 10 REP 8

WEIGHT

PREHAB Trigger Point

SET

REP

WEIGHT

SET 2 3

WEIGHT

CORE: Russian Twist Sude Planks Side Planks Planks WEEK# PHASE: DAY:

SET 2 2 2 2

REP 50 e 1 min 1 min 1 min

WEIGHT

SET

REP

WEIGHT

THURSDAY BENCH PRESS

% MAX:

DAY:

FRIDAY

WARM-UP (TOE TOUCH PROGRESSIONS AND DB) MB OVHD BOX JUMPS

% MAX: TEMPO *** REST INT. MAX REP 90 SEC 5 WT REP 5 WT REP WT REP WT REP WT

WARM-UP (GLUTE STRETCH, INT/EXT HIP X-OVER, DB)

TEMPO REST INT. MAX REP 2 MIN COMMENTS: 12

WT

REP 12

WT

REP 12

WT

REP 5

WT

REP 5

WT

COMMENTS:

VERTIMAX DOUBLE JUMPS

% MAX: TEMPO 21* REST INT. MAX REP 2 MIN 5 WT REP 5 WT REP 5 WT REP WT REP WT

PULL-UPS
% MAX: TEMPO REST INT. MAX REP 8 COMMENTS: WT REP 8 WT REP 8 WT REP 8 WT REP WT

COMMENTS:

DROP LUNGE 3X6E % MAX:

BARBELL OVHD WALKING LUNGES

TEMPO 201 REST INT. MAX REP 2 MIN 15Y WT REP 15Y WT REP WT REP WT REP WT

SHOULDER BLAST
% MAX: TEMPO REST INT. MAX REP 8E COMMENTS: WT REP 8E WT REP 8E WT REP 8E WT REP WT

COMMENTS:

BARBELL RDL'S
% MAX: TEMPO 201 COMMENTS: REST INT. MAX REP 5 WT REP 5 WT REP WT REP WT REP WT

DIPS
% MAX: TEMPO REST INT. MAX REP 12 COMMENTS: WT REP 12 WT REP 12 WT REP 12 WT REP WT

AUXILLARY SL SQUAT TOUCHDOWNS PREHAB

SET 2 SET

REP 8E REP

WEIGHT 24 WEIGHT

AUXILLARY ARMS PREHAB

SET

REP

WEIGHT

SET

REP

WEIGHT

CORE: MB WORK

SET

REP

WEIGHT

CORE:

SET

REP

WEIGHT