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    The Complete 1 Year Stack Athlete Training

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    dodovada
    This document outlines a multi-week training program consisting of strength, power, metabolic conditioning, and recovery workouts. The program is divided into off-season, pre-season and in-season blocks. Workouts include lower body exercises like squats, upper body exercises like presses, and metabolic conditioning circuits. Exercise variations and intensities progress over the blocks to prepare athletes for competition season.

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    The Complete 1 Year Stack Athlete Training

    Uploaded by

    dodovada
    495 views11 pages
    This document outlines a multi-week training program consisting of strength, power, metabolic conditioning, and recovery workouts. The program is divided into off-season, pre-season and in-season blocks. Workouts include lower body exercises like squats, upper body exercises like presses, and metabolic conditioning circuits. Exercise variations and intensities progress over the blocks to prepare athletes for competition season.

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    the complete 1 year stack athlete training

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    This document outlines a multi-week training program consisting of strength, power, metabolic conditioning, and recovery workouts. The program is divided into off-season, pre-season and in-season blocks. Workouts include lower body exercises like squats, upper body exercises like presses, and metabolic conditioning circuits. Exercise variations and intensities progress over the blocks to prepare athletes for competition season.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    495 views11 pages

    The Complete 1 Year Stack Athlete Training

    Uploaded by

    dodovada
    This document outlines a multi-week training program consisting of strength, power, metabolic conditioning, and recovery workouts. The program is divided into off-season, pre-season and in-season blocks. Workouts include lower body exercises like squats, upper body exercises like presses, and metabolic conditioning circuits. Exercise variations and intensities progress over the blocks to prepare athletes for competition season.

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    © All Rights Reserved
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    The program outlines a periodized strength and conditioning plan with an emphasis on lower body and pushing exercises, kettlebell training, and various metabolic conditioning circuits.

    Exercises include squats, deadlifts, lunges, presses, rows, kettlebell swings, cleans, and snatches among others.

    Training incorporates circuits, supersets, complexes, and metabolic conditioning sessions. Circuits involve performing exercises back to back for a set time before moving to the next exercise. Supersets combine opposing muscle group exercises (e.g. push and pull). Complexes combine a strength exercise with a bodyweight exercise.

    OFF-SEASON

    Block 1
    Day 1
    Warm up for 10-15 minutes with mobility exercises

    High Knee Walk: x10 yards

    High Knee Skip: x10 yards

    Falling Start: 3x10 yards

    Back Squats: 3x8-12@70-80%

    Romanian Deadlifts: 3x8-12

    Bench Press: 3x8-12@70-80%

    Bent-Over Rows: 3x8-12

    Standing Military Press: 3x8-12

    Day 2
    Circuit #1 — perform each exercise for 30 seconds, then repeat the circuit until it has been done 3 times.

    Two-Handed Kettlebell Swings

    One-Handed Kettlebell Swings (each hand)

    Planks

    Circuit #2

    Kettlebell Snatches

    Kettlebell Cleans Side

    Planks (each side)

    Circuit #3

    Kettlebell Push Press

    Crunches

    Reverse Crunches

    Day 3
    Warm up for 10-15 minutes with mobility exercises
    Shue right/left: x10 yards each

    Backpedal: x10 yards

    Sprint, stop, sprint: x5+5 yards

    Standing Long Jump: 5x

    Mini-hurdle Hops: 3x10 yards

    Vertical Jump: 5x

    Power Clean: 3x4-6@60-70%

    Clean Pulls: 3x4-6@70-80%

    Push Jerk: 3x4-6@60-70%

    Day 4
    Circuit #1 — 30 seconds each exercise; perform 3 times.

    Jumping Jacks

    Burpees

    Push-Ups

    Circuit #2

    Heavy Rope Slams

    Heavy Rope Woodchoppers

    Bear Crawls

    Circuit #3

    Heavy Rope Waves

    Heavy Rope Oblique Woodchoppers (each side)

    Planks

    Day 5
    Warm up for 10-15 minutes with mobility exercises

    High Knee Walk: x20 yards

    High Knee Skip: x20 yards

    Mini-hurdle acceleration drills: x10 yards

    Falling Start: 3x20 yards

    Superset: Front Squats & Pull-Ups: 3x12-15@60-70% & 3x12-15

    Superset: Lunges & Dips: 3x12-15 each leg & 3x12-15


    Superset: Good Mornings & Dumbbell Shoulder Press: 3x12-15 & 3x12-15

    Giant set: Front Raises & Side Raises & Rear Deltoid Raises: 3x10 each

    Block 2
    Day 1
    Warm up for 10-15 minutes with mobility exercises

    Mini-hurdle acceleration drills: 3x10 yards

    Falling Starts: 3x20 yards

    Standing Starts: 3x20 yards

    Back Squats: 3x6-10@75-85%

    Deadlifts: 3x6-10

    Incline Press: 3x6-10@75-85%

    One-Arm Dumbbell Rows: 3x6-10 each arm

    Seated Military Press: 3x6-10

    Day 2
    Mini-hurdle Hops: 3x20 yards

    Box Jumps (over the boxes, not onto them): 2x5

    Vertical Jump: 2x5

    Split Jumps: 2x5 each leg

    Power Snatch, Hang, above the knee: 3x4-6

    Power Clean + Push Jerk: 3x4-6@65-75%

    Clean Pulls: 3x4-6@75-85%

    Day 3
    Circuit #1 — perform each exercise for 30 seconds, then repeat the circuit until it has been done 3 times.

    Two-Handed Kettlebell Swings

    One-Handed Kettlebell Swings (each hand)

    Planks

    Circuit #2

    Kettlebell Snatches
    Kettlebell Cleans Side

    Planks (each side)

    Circuit #3

    Kettlebell Push Press

    Crunches

    Reverse Crunches

    Day 4
    Warm up for 10-15 minutes with mobility exercises

    Falling Starts: 3x30 yards

    Shue right/left: 1x10 yards each

    Shue right/left + turn and sprint: 2x5+10 yards each

    Backpedal: 1x10 yards

    Backpedal + turn and sprint: 2x5+10 yards

    Front Squats: 3x8-12@70-80%

    Split Squats: 3x8-12@50% each leg

    Good Mornings: 3x8-12

    Reverse Hyperextensions: 3x12-15

    Day 5
    Dumbbell Bench Press: 3x8-12

    Dumbbell Rows: 3x8-12

    Dumbbell Shoulder Press: 3x8-12

    Superset: Biceps and Triceps: 3x8-12

    Day 6
    Circuit #1 — 30 seconds each exercise; perform 3 times.

    Jumping Jacks

    Burpees

    Push-Ups

    Circuit #2

    Heavy Rope Slams

    Heavy Rope Woodchoppers

    Bear Crawls
    Circuit #3

    Heavy Rope Waves

    Heavy Rope Oblique Woodchoppers (each side)

    Planks

    Block 3
    Day 1
    Warm up for 10-15 minutes with mobility exercises

    Bounds: 3x20 yards

    Mini-hurdle acceleration drills: 3x10 yards

    Falling Starts: 3x20 yards

    Standing Starts: 3x20 yards

    Back Squats: 3x4-8@80-90%

    Good Mornings: 3x4-8

    Bench Press: 3x4-8@80-90%

    Bent-Over Rows: 3x4-8

    Kettlebell Press: 3x4-8 each arm

    Day 2
    Mini-hurdle Hops: 3x20 yards

    Box Jumps (over the boxes, not onto them): 3x5

    Vertical Jump: 3x5

    Split Jumps: 3x5 each leg

    Power Snatch, Hang, knees: 3x3-4@70-80%

    Power Clean + Push Jerk: 3x3-4@3-4@70-80%

    Clean Pulls: 3x4-6@80-90%

    Day 3
    Circuit #1 — 30 seconds each exercise; perform 3 times.

    Jump Rope

    Squats

    Bear Crawls
    Circuit #2

    Jump Rope

    Lunges

    Push-Ups

    Circuit #3

    Jump Rope

    Inchworms

    Pull-Ups

    Day 4
    Warm up for 10-15 minutes with mobility exercises

    Mini-hurdle stride length drills: 3x40 yards

    Standing Starts: 3x40 yards

    Shue right/left + turn and sprint: 3x5+10 yards each

    Backpedal + turn and sprint: 3x5+10 yards

    Split Squats: 3x6-10@50-60% each leg

    Lunges: 3x6-10 each leg

    Seated Good Mornings: 3x6-10

    Reverse Hyperextensions: 3x12-15

    Day 5
    Incline Press: 3x6-10@70-80%

    Close-Grip Bench Press: 3x6-10@70-80%

    Pull-Ups: 3x6-10 Kettlebell Rows: 3x6-10

    Dumbbell Shoulder Press: 3x6-10

    Day 6
    Circuit #1 — 30 seconds each exercise; perform 3 times.

    Jumping Jacks

    Burpees

    Push-Ups

    Circuit #2

    Heavy Rope Slams

    Heavy Rope Woodchoppers


    Bear Crawls

    Circuit #3

    Heavy Rope Waves

    Heavy Rope Oblique Woodchoppers (each side)

    Planks

    Pre-Season
    Day 1
    Warm up for 10-15 minutes with mobility exercises

    Bounds: 3x20 yards

    Mini-hurdle acceleration drills: 3x10 yards

    Standing Starts: 3x20 yards

    Resisted Starts: 3x10 yards

    T-Drill: 3x

    Back Squats: 3x3-6@85-95%

    Romanian Deadlifts: 3x3-6

    Bench Press: 3x3-6@85-95%

    One-Arm Dumbbell Rows: 3x3-6 each arm

    Seated Military Press: 3x3-6

    Day 2
    Bounds: 3x40 yards

    Mini-hurdle Hops: 3x30 yards

    Squat Jump: 3x10

    Split Jumps: 3x10 each leg

    Power Snatch, Hang, below the knees: 3x3-4@75-85%

    Power clean + Push Jerk: 3x3-4+2-3@75-85%

    Clean Pulls: 3x3-4@85-85%

    Day 3 
    a long circuit; perform each exercise for 30 seconds, no rest between exercises; repeat entire circuit 3
    times.

    Jump Rope
    Jumping Jacks

    Squats

    Planks

    Bear Crawls

    Lunges Side Planks (each side)

    Side Lunges (each side)

    Push-Ups

    Reverse Crunches

    Inchworms

    Pull-Ups

    Day 4
    Warm up for 10-15 minutes with mobility exercises

    Mini-hurdle stride length drills: 3x40 yards

    Standing Starts: 3x40 yards

    Resisted Sprints: 3x40 yards

    5-0-5 Drill: 3x

    Pause Squats: 3x4-6@60-70%

    Split Squats: 3x4-8@60-70% each leg

    Good Mornings: 3x4-8

    Reverse Hyperextensions: 3x12-15

    Day 5
    Medicine ball toss, forward: 5x

    Medicine ball toss, backward: 5x

    Medicine ball chest pass: 10x

    Snatch Pulls: 3x4-6@85-95%

    Pause Close Grip Bench Press: 3x4-6@50-60%

    Kettlebell Rows: 3x4-6

    Dumbbell Shoulder Press: 3x4-6

    Day 6 — sprints for conditioning; the numbers in parenthesis indicate the time in seconds from the
    beginning of the sprint until the second sprint begins.

    20 yards (10)
    40 yards (20)

    60 yards (30)

    60 yards (30)

    80 yards (40)

    80 yards (40)

    100 yards (60)

    100 yards (60)

    80 yards (40)

    60 yards (30)

    40 yards (20)

    20 yards (10)

    In-Season
    Block 1
    Day 1
    Warm up for 10-15 minutes with mobility exercises

    W Drills: 3x

    T Drills: 3x

    Reactive Agility Drills: 5x

    Power Clean: 3x2+4@90+60%

    Complex: Back Squats & Vertical Jump: 3x3-6@85-95% & 10 jumps

    Complex: Romanian Deadlifts & MB Throw, Front: 3x3-6 & 5 throws

    Bench Press: 3x3-6@85-95%

    Pull-Ups: 3xMax

    Day 2 or 3
    Circuit #1 — perform each exercise for 45 seconds; repeat the circuit three times.

    Two-Handed Kettlebell Swings

    Heavy Rope Slams

    Jump Rope

    Circuit #2

    Kettlebell Snatches (each hand)


    Heavy Rope Waves

    Jump Rope

    Circuit #3

    Kettlebell Cleans (each hand)

    Heavy Rope Woodchoppers

    Jump Rope

    NOTE: Depending upon your sport, in-season metabolic conditioning training sessions could also take the
    form of small-sided games.

    Day 4
    Warm up for 10-15 minutes with mobility exercises

    2-Up 1-Back Agility Drill: 3x

    Zig Zag Agility Drills: 3x

    Reactive Agility Drills: 5x

    Snatch Pull + Power Snatch: 3x3-4+1-2@70-80%

    Complex: Front Squats & Box Jumps: 3x3-6@80-90% & 10 jumps

    Complex: Deadlifts & MB Throw, Rear: 3x3-6@80-90% & 5 throws

    Incline Press: 3x3-6@85-95%

    Bent-Over Rows: 3x3-6

    Block 2
    Day 1
    Power Clean + Front Squat: 3x2-3+6-8@85-95%

    Good Mornings: 3x4-8

    Complex: Bench Press + MB Throws: 3x3-6@80-90% + 5 throws

    Complex: Bent-Over Rows + MB Throw, Rear: 3x3-6+5 throws

    Standing Military Press: 3x3-6

    Day 2 Snatch-Grip Deadlift + Power Snatch: 3x3-6+2-3@80-90%


    Complex: Eccentric Squats + Squat Jumps: 3x2-4@70-80%+5 jumps

    Complex: Romanian Deadlifts + Box Jumps: 3x3-6+5 jumps

    Pause Bench Press: 3x3-6@70-80%

    Pause Bent-Over Rows: 3x3-6


    Recovery
    Day 1 Kettlebell Front Squats: 3x15-20
    Kettlebell Romanian Deadlifts: 3x15-20

    Dips: 3xMax

    Pull-Ups: 3xMax

    Kettlebell Press: 3x15-20

    Day 4
    Goblet Squats: 3x15-20

    Reverse Hyperextensions: 3x15-20

    Push-Ups: 3xMax

    Chin-Ups: 3xMax

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