Warm Up
Sled Pulls 8-10 x 60 yard return trips with body weight
Main Exercises
All Dynamic Effort percentages are based of the individuals 1 rep max in that given lift. its NEVER based off a hypothetical number.
Dynamic Effort Bench
10 sets of 2 reps with Arch Bar (45% Bar Weight and 25% Band Tension)
Dynamic Effort Squat
12 sets of 2 reps with Cambared Bar (
60% Bar Weight and 25% Chain Weight)
Dynamic Effort Deadlift
12 sets of 2 reps (50% Bar Weight and 25% Band Tension)
Accessory Work (Depending On Given Weaknesses)
- Shoulder press with dumb bells 3 sets of 20 (medium intensity)
- Inverse Curl 3 sets of 15 reps (Focus On fast Contraction)
- Single Leg Hip/Quad machine 3 sets of 10 reps
- Hip abdominal developer 3 sets of 10 reps
Plyometrics
Box jumps with ankle weights 4 sets of 10 reps
