Holy Cross Rugby Football Club Offseason Training '23-'24

             Holy Cross Rugby Football Club ‘23-’24

Offseason Strength and Conditioning Program

Program Outline:

Rugby Union is a sport that requires well developed anaerobic and aerobic capacities from the players as well as a strong base of strength.. 15 players for each team play 40 minute halves running like soccer players and hitting like football players. This requires the development of multiple energy systems to make sure we are able to perform our best. Over 12 weeks this program looks to focus on developing many of those necessary qualities, while also meeting the athletes where they are at due to varying training ages. This concurrent program can have the flexibility to be implemented by novice to advanced athletes. 

This training program is broken down into a standard triphasic model where three week blocks are used to progress from owning the patterns to explosively executing the lifts with confidence. This program is designed as four (4) 60 minute sessions per week, but can also be implemented for two days per week. For videos demoing the movements you will see in this program visit @BodyByGymbro on Instagram. If you have questions about this program or need any resources for executing this program please email me at bodybygymbro@gmail.com. 

  Before starting this program, I ask you to do four things; 

    1. Trust the process. Things take time, and if you try to do week 12 shit in week two....you're gonna have a bad time.

    2. Show up. The program is not going to do itself. Be present, lift with intent and focus. Do your best to never miss a rep. 

    3. Coach's Golden Rule: If it looks like shit, it probably is. Most people have a phone in their pocket at all times with amazing cameras. Use them. More often than not, take weight off and form cleans right up. Friends don’t let friends lift like shit.

4. Do Not blend this program. Each day pairs with the others and it all complements itself. If we try to mix two separate programs we will end up spinning our wheels. It is ok to do some things for you, if you want to add some arms or abs, knock yourself out. 

Week 1-3: General Physical Preparation

We are going to use the first three weeks as an opportunity to reintroduce the body to loaded and unloaded movements. This is also where we are going to introduce all of the basic structures and exercise selections for the program. The exercises may feel like a step back from your usual training. Own these basics and it will pay off over the later weeks. Warmups should be short and sweet. When we get into the gym, hit the roller to address any areas of need, go through a few light stretches and get into the motor control work. This should be about the first three to five minutes of the session and we should be off to the races with our dynamic warm up. 

Light Implement Power (LIP):

    After the warmup, we move to our Light Implement Power (LIP) stations. These LIP circuits fall into the Jumps, Throws, and  Sprints categories. In the first block we are really focusing on building a strong foundation that we can build on. This is NOT meant to tire you out. It is here to prime the nervous system, let you practice necessary skills, and generate force as quickly as possible. So, long story short, LIP is not where you chase the numbers...it is where you get to set the stage for a great session. 

    At this point in the program we have not introduced Heavy Implement Power (HIP). 

Strength:

    These strength blocks are meant to practice our strength patterns while reintroducing the body back to sustained higher heart rates. Rest periods between each one of these exercises can be self regulated, but should be kept to under two minutes. Through the weeks we are increasing intensity by increasing volume by two reps per week. So look to keep your weights the same through the first three weeks. This steady increase in volume will allow the athlete to have a smooth reintroduction to physical demands of the program. Strength 1 consists of the primary lifts superset,, and Strength 2 consists of complimentary/accessory exercises. Strength 2 should be done in a circuit if possible. 

Conditioning:

    Conditioning in the first block consists of low intensity Tempo Running (https://www.youtube.com/watch?v=vGc1_SHXIPw). This gives us the opportunity, again, to have a smooth reintroduction to physical activity. You can also use them to practice high speed running mechanics in a submaximal  environment. If possible start with 50 meter lengths to  run down and walk back. 

DAy One:	Wk 1	Wk2	Wk 3	DAy Two:	Wk 1	Wk 2	Wk 3
Linear/Antiextension				LAteral/ Antirotation
Foam ROll and Stretch:				Foam ROll and Stretch:
- Whatever is stiff or need attention				- Whatever is stiff or need attention
Motor Control Warmup:				Motor Control Warmup:
Lying Hip Lift x 10				LAteral Squat x 10 total
Elbow Plank x 10 breaths				Bird Dogs x 10 per side
Shoulder Floor Slides x 10				Shoulder Floor Slides x 10
Band Assisted LEg Lowers x 10 per leg or Supine hamstring stretch				BAnd Assisted Leg Lowers x 10 each leg
Dynamic Warmup:				Dynamic Warmup:
Knee Hug				Leg Cradle
Leg Cradle				Side-Side-Middle
Quad Pull to Toe TOuch				Open/Close The Gate
Inchworm				LAteral Skip
A-Skip				Crossover Skip
B-Skip				Shuffle
High Knees				Carioca
Light Power: x3	5 Reps	5 Reps	3 Reps	Light Power: x3	5reps	5 Reps	5 Reps
Tall Kneeling Chest Pass				Half Kneeling Med Ball side Throw
BOx Jump				Lateral Bound and Stick
Four Point (bear crawl) Hold				Pushup Plank Shoulder Taps
Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:	Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:
Power: x3 sets	5 Reps	5 Reps	3 reps	Power: x4	5reps	5 Reps	5 Reps
BBarbell hang Clean or Barbell hang Snatch				Single Arm DB Snatch
Max Effort Vertical Jump x1				Broad Jump and Stick
Strength: x3 sets	8 reps per set	10 reps per set	12 reps per set	Strength: x3	8 reps per set	10 reps per set	12 reps per set
GOblet Squat				Kettlebell/TrapBar Deadlift
Chinups/CAble Vertical Pull				HAlf Kneeling Single Arm Dumbbell Overhead Press
Strength 2: x 3	8 Reps	8 Reps	8 Reps	Strength 2: x 3	8 Reps	8 Reps	8 Reps
Single Arm Dumbbell Overhead Carry				Half Kneeling Cable Chop
One Dumbbell Single Leg Deadlift				Single Leg Squat to Box
Low Incline Bench Supported Two Handed DB Row hold				Single Arm Dumbell Row
COnditioning:				Conditioning:
50m Tempo Run	12 reps	15 reps	18 reps	50m Tempo Run (Crossover Start)	12 reps	14 reps	16 reps
DAy Three:	Wk 1	Wk2	Wk 3	DAy Four:	Wk 1	Wk 2	Wk 3
Linear/ Anti flexion				LAteral/Anti-Something
Foam ROll and Stretch:				Foam ROll and Stretch:
- Whatever is stiff or need for attention				- Whatever is stiff or need attention
Motor Control Warmup:				Motor Control Warmup:
Lying Hip Lift x 10				LAteral Squat x 10 total
Elbow Plank x 10 breaths				Bird Dogs x 10 per side
Shoulder Floor Slides x 10				Shoulder Floor Slides x 10
Band Assisted LEg Lowers x 10 per leg				BAnd Assisted Leg Lowers x 10 each leg
Dynamic Warmup:				Dynamic Warmup:
Knee Hug				Leg Cradle
Leg Cradle				Side-Side-Middle
Quad Pull to Toe TOuch				Open/Close The Gate
Inchworm				LAteral Skip
A-Skip				Crossover Skip
B-Skip				Shuffle
High Knees				Carioca
Light Power: x3	5 Reps	5 Reps	3 Reps	Light Power: x3	5 Reps	5 Reps	5 Reps
Tall Kneeling Overhead Throw				Half Kneeling One Arm Chest Pass
Box Jump				Lateral Bound and Stick
Four Point Hold				Pushup Plank Shoulder Taps
Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:	Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:
Power: x3	5 Reps	5 Reps	3 reps	Power: x3	5 Reps	5 Reps	5 Reps
Barbell Hang Clean/Hang Snatch				Single Arm DB Snatch
Hands on hips MAx Effort Vertical Jump x 1				Broad Jump and stick
Strength: x3	8 reps per set	10 reps per set	12 reps per set	Strength: x3	8 reps per set	10 reps per set	12 reps per set
Dumbbell Split Squats				Goblet/Front Squats/TrapBar Deadlift
BArbell/Dumbbell Bench Press				Low Incline DB Bench Press
Strength 2: x 3	8 Reps	8 Reps	8 Reps	Strength 2: x 3	8 Reps	8 Reps	8 Reps
Single Arm Dumbbell Carry				Goblet Position Lateral Squat
Single Leg Hip Lift				Two Handed Cable Vertical Row/Pull
Half Kneeling Cable Lift				Supine Alternating Reach (Deadbug)
COnditioning:				Conditioning:
50m Tempo Run	12 reps	15 reps	18 reps	50m Tempo Run (Open step  Start)	12	14	16

Week 4-6: Eccentric Focused 

Building off the previous three weeks we will progress into the beginning of the hard work. Eccentrics are great for building muscle, improving your tendon strength, and they really give you time under the bar to get your form right. If you can handle the weight slowly and controlled, the following weeks will be no problem. 

Light Implement Power (LIP):

  In this phase we continue to progress our LIP stations activities through their primary progressions. Just remember Coach's Golden Rule, and that there is no need to progress until you are confident in the previous phase’s activity. 

Heavy Implement Power (HIP):

Given that rugby players usually have tight/immobile shoulders, due to previous injury and the demands of the sport, the Single Arm Snatch became the primary choice for this phase. We will be doing this on Day Two and Day Four. Two major points of reference for the Single Arm Dumbbell Snatch are;

1. Keep It Fast! Chasing numbers could compromise form and speed. Let it grow at its own pace.

2. Make sure it looks athletic. Coach's Golden Rule. 

The other two days of this phase we are moving to a full  Barbell Hang Clean. IT is time to combine the start and the finish that we worked on in the first three weeks. 

1. DO NOT CHASE NUMBERS HERE! Keep it fast and remember if it looks like shit take some weight off and that usually cleans everything up. 

2. The hang clean can always be substituted with the Barbell Hang Snatch. 

Strength:

Our primary lift  supersets are going to slow down. Control the postures and build a great base of form for future phases. For your eccentrics please keep these considerations;

1. All of the eccentrics are going to last three (3) seconds. 

2. For squats get a 12 inch box or med ball  to use as a reference for depth. 

3. For deadlifts you might need to lighten the load for your grip. Try to avoid wrist wraps for now.

Our auxiliary circuits are gaining a little complexity, but the patterns are still the same. 

Conditioning:

    Conditioning in this second block consists of 150 meter shuttles and sprints work on a fan bike or rower. Keep your turns short if possible (25 m), but 50 meter turns are doable. The work to rest ratio should be about 1:2 or 1:3. So if it takes 30 seconds to do your 150 m shuttle then rest for about 60-90 seconds. The sprints will be full effort 10 second sprints with lots of rest.

DAy One:	Wk 1	Wk2	Wk 3	DAy Two:	Wk 1	Wk 2	Wk 3
Linear/Antiextension				LAteral/ Antirotation
Foam ROll and Stretch:				Foam ROll and Stretch:
- Whatever is stiff or need attention				- Whatever is stiff or need attention
Motor Control Warmup:				Motor Control Warmup:
Lying Hip Lift x 10				LAteral Squat x 10 total
Elbow Plank x 10 breaths				Bird Dogs x 10 per side
Shoulder Floor Slides x 10				Shoulder Floor Slides x 10
Band Assisted LEg Lowers x 10 per leg				BAnd Assisted Leg Lowers x 10 each leg
Dynamic Warmup:				Dynamic Warmup:
Knee Hug				Leg Cradle
Leg Cradle				Side-Side-Middle
Quad Pull to Toe TOuch				Open/Close The Gate
Inchworm				LAteral Skip
A-Skip				Crossover Skip
B-Skip				Shuffle
High Knees				Carioca
Light Power: x3	5 Reps	5 Reps	3 Reps	Light Power: x3	5reps	5 Reps	5 Reps
Standing Chest Pass				Standing Med Ball side Throw
Hurdle Jump and Stick				45 Degree Bound and Stick
Four Point Crawl				Pushup Plank With Reach
Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:	Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:
Power: x3 sets	5 Reps	5 Reps	3 reps	Power: x4	5reps	5 Reps	5 Reps
Barbell Hang Clean/Snatch/DB Snatch				Single Arm DB Snatch/Dumbbell Jumps
Max Effort Vertical Jump x1				Broad Jump and Stick x 1
Strength: x3 sets	5 reps per set	6 reps per set	8 reps per set	Strength: x3	5 reps per set	6 reps per set	8 reps per set
Eccentric GOblet/Front Squat				Eccentric Kettlebell/TrapBar Deadlift
Eccentric Chinups/CAble Stack Vertical Pull				Eccentric Half Kneeling LAndmine Press or HAlf Kneeling Single Arm Dumbbell Overhead Press
Strength 2: x 3	8 Reps	8 Reps	8 Reps	Strength 2: x 3	8 Reps	8 Reps	8 Reps
Single Arm Dumbbell Overhead Carry				Half Kneeling Cable Chop
Two Dumbbell Single Leg Deadlift				Single Leg Squat to Box
Low Incline Bench Supported Two Handed DB Row				Single Arm Dumbell Row
COnditioning:				Conditioning:
150m Shuttle (25m Turns)	x2	x3	x4	:10 on / :50 seconds off	x5	x6	x7
DAy Three:	Wk 1	Wk2	Wk 3	DAy Four:	Wk 1	Wk 2	Wk 3
Linear/ Anti flexion				LAteral/Anti-Something
Foam ROll and Stretch:				Foam ROll and Stretch:
- Whatever is stiff or need attention				- Whatever is stiff or need attention
Motor Control Warmup:				Motor Control Warmup:
Lying Hip Lift x 10				LAteral Squat x 10 total
Elbow Plank x 10 breaths				Bird Dogs x 10 per side
Shoulder Floor Slides x 10				Shoulder Floor Slides x 10
Band Assisted LEg Lowers x 10 per leg				BAnd Assisted Leg Lowers x 10 each leg
Dynamic Warmup:				Dynamic Warmup:
Knee Hug				Leg Cradle
Leg Cradle				Side-Side-Middle
Quad Pull to Toe TOuch				Open/Close The Gate
Inchworm				LAteral Skip
A-Skip				Crossover Skip
B-Skip				Shuffle
High Knees				Carioca
Light Power: x3	5 Reps	5 Reps	3 Reps	Light Power: x3	5 Reps	5 Reps	5 Reps
Standing Overhead Throw				Standing One Arm Chest Pass
Depth Drop				45 degree Bound and Stick
Four Point Crawl				Pushup Plank Alternating Reach
Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:	Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:
Power: x3	5 Reps	5 Reps	3 reps	Power: x3	5 Reps	5 Reps	5 Reps
Barbell Hang Clean/Hang Snatch				Single Arm DB Snatch/Dumbbell Jumps
Hands on hips MAx Effort Vertical Jump x 1				Max Effort Split Squat Jump x1 per leg
Strength: x3	8 reps per set	10 reps per set	12 reps per set	Strength: x3	8 reps per set	10 reps per set	12 reps per set
Eccentric Dumbbell Split Squats				Eccentric BArbell Back Squat (or Single Leg Squat to Box)
Eccentric Barbell/Dumbbell Bent Over Row				Eccentric Barbell/Dumbbell Bench Press
Strength 2: x 3	8 Reps	8 Reps	8 Reps	Strength 2: x 3	8 Reps	8 Reps	8 Reps
Single Arm Dumbbell Carry				Eccentric Goblet Position Lateral Squat
Single Leg Hip Lift				Two Handed Cable Vertical Row/Pull
Half Kneeling Cable Lift				Supine Alternating Reach (Deadbug)
COnditioning:				Conditioning:
150m Shuttles (25m Turns)	x2	x3	x4	:10 on / :50 seconds off	x5	x6	x7

Week 7-9: Isometric Focused 

With isometric training you will need to prioritize intent and form. Pause Squats and Isometric Deadlifts will ask a lot of you over this three week block.. Really remember her Coach’s Golden Rule. Weights are going to get heavy and we can't let our ego’s get in the way of executing a good lift.  To keep things simple for this phase and focus on rest, protein intake, and hitting every single rep. 

Light Implement Power (LIP):

  In this phase we continue to progress our LIP stations activities through their primary progressions. Just remember Coach's Golden Rule, and that there is no need to progress until you are confident the baseline activity. We also are beginning to expose the athlete/team to heavy implement power work (HIP).

Heavy Implement Power (HIP):

COntinue to focus on your major benchmarks for your power activity. A reminder of the two major points of reference for the Single Arm Dumbbell Snatch are;

1. Keep It Fast! Chasing numbers could compromise form and speed. Let it grow at its own pace.
2. Make sure it looks athletic. Coach's Golden Rule. 

The other two days of this phase we will be building a Barbell Hang Clean. For this phase we will work on the start and finish position of the clean. 

Strength:

Our primary lifts are going to involve a lot of pauses and holds. Squats are going to have holds at the bottom of the rep and deadlifts will turn into pin pulls. For the isometrics here are a few things to consider;

1. All of your holds will be three (3) seconds. That is about the length of a good exhale. If you have a lifting partner, count out the time for each other. 

2. Make sure to breathe. It sounds simple, but these are high tension situations and make sure to relax as hard as you work. 

3. Coach’s Golden Rule. 

Our auxiliary circuits are gaining a little complexity, but the patterns are still the same. 

Conditioning:

    Conditioning in this second block consists of a combination of 300 meter shuttles and 150 meter shuttles on Day One and Day Three. Our sprints on a fan bike or rower will be increasing in work and decreasing in rest. Continue to keep your turns short if possible (25 m), but 50 meter turns are possible now that we are into doing 300s. The work to rest ratio should still be about 1:2 or 1:3. So if it takes 60 seconds to do your 300 m shuttle then rest for about 120-180 seconds. The sprints will be full effort 15 second sprints with lots of rest.

DAy One:	Wk 1	Wk2	Wk 3	DAy Two:	Wk 1	Wk 2	Wk 3
Linear/Antiextension				LAteral/ Antirotation
Foam ROll and Stretch:				Foam ROll and Stretch:
- Whatever is stiff or need attention				- Whatever is stiff or need attention
Motor Control Warmup:				Motor Control Warmup:
Lying Hip Lift x 10				LAteral Squat x 10 total
Elbow Plank x 10 breaths				Bird Dogs x 10 per side
Shoulder Floor Slides x 10				Shoulder Floor Slides x 10
Band Assisted LEg Lowers x 10 per leg				BAnd Assisted Leg Lowers x 10 each leg
Dynamic Warmup:				Dynamic Warmup:
Knee Hug				Leg Cradle
Leg Cradle				Side-Side-Middle
Quad Pull to Toe TOuch				Open/Close The Gate
Inchworm				LAteral Skip
A-Skip				Crossover Skip
B-Skip				Shuffle
High Knees				Carioca
Light Power: x3	5 Reps	5 Reps	3 Reps	Light Power: x3	5reps	5 Reps	5 Reps
Two Point Sprint Chest Pass				Stepping Med Ball side Throw
Hurdle Jump with Mini bounce				45 Degree Bound with Mini Bounce
Four Point Crawl Forwards and backwards				Four Point LAteral Crawl
Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:	Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:
Power: x3 sets	5 Reps	5 Reps	3 reps	Power: x4	5reps	5 Reps	5 Reps
Barbell Hang Clean/Snatch/DB Snatch				Single Arm DB Snatch/Dumbbell Jumps
Max Effort Vertical Jump x1				Broad Jump and Stick x 1
Strength: x3 sets	5 reps per set	5 reps per set	3 reps per set	Strength: x3	5 reps per set	5 reps per set	3 reps per set
Isometric Front Squat (Hold at				Single Leg Deadlift hold at bottom (:03)
Low Incline Bench Supported Two Handed DB Row Hold				Isometric Pushup Hold (:03)
Strength 2: x 3	8 Reps	8 Reps	8 Reps	Strength 2: x 3	8 Reps	8 Reps	8 Reps
Single Arm Dumbbell Overhead Carry				Standing Antirotation Cable Pressout
One Dumbbell Single Leg Deadlift				Single Leg Squat to Box/skater squat
Long Lever Plank				Half Kneeling Alternating Dumbbell Overhead Press
COnditioning:				Conditioning:
300m and 150m Shuttles (25m Turns)	300x1 150x1	300x1 150mx2	300mx1 150mx3	:15 on / :45 seconds off	x5	x6	x7
Day Three:	Wk 1	Wk2	Wk 3	DAy Four:	Wk 1	Wk 2	Wk 3
Linear/ Anti flexion				LAteral/Anti-Something
Foam ROll and Stretch:				Foam ROll and Stretch:
- Whatever is stiff or need attention				- Whatever is stiff or need attention
Motor Control Warmup:				Motor Control Warmup:
Lying Hip Lift x 10				LAteral Squat x 10 total
Elbow Plank x 10 breaths				Bird Dogs x 10 per side
Shoulder Floor Slides x 10				Shoulder Floor Slides x 10
Band Assisted LEg Lowers x 10 per leg				BAnd Assisted Leg Lowers x 10 each leg
Dynamic Warmup:				Dynamic Warmup:
Knee Hug				Leg Cradle
Leg Cradle				Side-Side-Middle
Quad Pull to Toe TOuch				Open/Close The Gate
Inchworm				LAteral Skip
A-Skip				Crossover Skip
B-Skip				Shuffle
High Knees				Carioca
Light Power: x3	5 Reps	5 Reps	3 Reps	Light Power: x3	5 Reps	5 Reps	5 Reps
Stepping Overhead Throw				Stepping One Arm Chest Pass
Depth Drop				45 degree Bound with Mini bounce
Four Point Crawl Forwards and backwards				Four Point LAteral Crawl
Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:	Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:
Power: x3	5 Reps	5 Reps	3 reps	Power: x3	5 Reps	5 Reps	5 Reps
Barbell Hang Clean/Hang Snatch				Single Arm DB Snatch/Dumbbell Jumps
Hands on hips MAx Effort Vertical Jump x 1				Max Effort Split Squat Jump x1 per leg
Strength: x3	5 reps per set	5 reps per set	5 reps per set	Strength: x3	5 reps per set	5 reps per set	5 reps per set
GOblet Position Dumbbell Isometric Split Squats (Hold at Bottom)				ISO BArbell Back Squat (or Single Leg Squat to Box) hold at bottom
Chinups				Barbell/Dumbbell Bench Press
Strength 2: x 3	8 Reps	8 Reps	8 Reps	Strength 2: x 3	8 Reps	8 Reps	8 Reps
Single Arm Dumbbell Carry				Goblet Position Lateral Lunge
Isometric Single Leg Hip Lift (Hold at Top)				Two Handed Cable Vertical Row/Pull
Hollow Body Hold				Supine Alternating Reach (Deadbug)
COnditioning:				Conditioning:
300m and 150m Shuttles (25m Turns)	300x1 150x1	300x1 150mx2	300mx1 150mx3	:15 on / :45 seconds off	x5	x6	x7

Week 10-12: Concentric Focused

These last three weeks are the fun weeks. Let’s move fast, let’s lift heavy, and finish this program off in style. You have done all this hard work to get to this point so enjoy these next three weeks. 

Light Implement Power (LIP):

In this phase we continue to progress our LIP stations activities through their primary progressions. Just remember Coach's Golden Rule, and that there is no need to progress until you are confident the baseline activity. We also are beginning to expose the athlete/team to heavy implement power work (HIP).

Heavy Implement Power (HIP):

COntinue to focus on your major benchmarks for your power activity. A reminder of the two major points of reference for the Single Arm Dumbbell Snatch are;

1. Keep It Fast! Chasing numbers could compromise form and speed. Let it grow at its own pace.
2. Make sure it looks athletic. Coach's Golden Rule. 

The other two days of this phase we will be building a Barbell Hang Clean. For this phase we will work on the start and finish position of the clean. 

Strength:

This phase is made to increase our baseline strength levels by using a technical failure system I have used for the past four years, 5/5/X. The purpose for the 5/5/X model is to allow the athlete to get in enough of a strength stimulus, increase work capacity, and help autoregulate load. You will use the technical failure set (X) to determine 1 RM for the following Strength 1 session. We can then use our 1RM to calculate our loads for the next session's First Five Reps. When making load changes between sets DO NOT EXCEED 20% of the current load on the bar. This is known as the Delta20 principle as introduced to me in Pavel Tsatsouline's work. It has been a big contributor to keeping my athletes, my clients, and myself healthy. 

  How to do  5/5/X:

      The First Five Reps 

       The first set of five reps is a preparation set. This first set will be 70% of last sessions 1RM for that lift. Focus on quality reps and make it look easy.

    The Second Five Reps

            The second set of five reps will be a more aggressive set looking to make that jump in load. Make sure to not go over that 20% increase. Look for a 5-10% increase based on how you feel, which will bring you to 75-80% 1RM for five reps.  

    The X: A Technical Failure Set

            This is where the ego gets checked at the door. When the technique goes, you are done. We don't need anyone hurting themselves trying to grind out a rep then not be able to compete. If you are working out by yourself, squatting in front of a mirror and using dumbbells for Bench Press will be good regulators and safer options. If you have a gym buddy, make them keep you honest and you them. Friends don't let friends lift like shit!

 Now with that being said, for the last set of "X" is a maximum of 10 reps. For this last set you can either use the 80% 1RM weight from your previous set or you can make a 5% jump and use 85% 1RM. It just really depends how you are feeling that day.  If you hit 10 reps in the "X" set please take that as a sign you are feeling good that day! Also look to move starting weights up next week with your new load percentages. 

Conditioning:

    We finally reached the apex of our Shuttle volume with four 300 meter Shuttle runs in our final week. This is no joke and will ask a lot of the athletes as we look to stay at a 1:2 work to rest ratio. This is something you have been building up to for the entirety of this program, so just stay the course and give it a great effort! Day Two and Four conditioning again increases the workload and decreases the rest. 

DAy One:	Wk 1	Wk2	Wk 3	DAy Two:	Wk 1	Wk 2	Wk 3
Linear/Antiextension				LAteral/ Antirotation
Foam ROll and Stretch:				Foam ROll and Stretch:
- Whatever is stiff or need attention				- Whatever is stiff or need attention
Motor Control Warmup:				Motor Control Warmup:
Lying Hip Lift x 10				LAteral Squat x 10 total
Elbow Plank x 10 breaths				Bird Dogs x 10 per side
Shoulder Floor Slides x 10				Shoulder Floor Slides x 10
Band Assisted LEg Lowers x 10 per leg				BAnd Assisted Leg Lowers x 10 each leg
Dynamic Warmup:				Dynamic Warmup:
Knee Hug				Leg Cradle
Leg Cradle				Side-Side-Middle
Quad Pull to Toe TOuch				Open/Close The Gate
Inchworm				LAteral Skip
A-Skip				Crossover Skip
B-Skip				Shuffle
High Knees				Carioca
Light Power: x3	5 Reps	5 Reps	3 Reps	Light Power: x3	5reps	5 Reps	5 Reps
Three Point Sprint Chest Pass				Shuffle Med Ball side Throw
COntinous Hurdle Jump				Continous 45 Degree Bound
Four Point Crawl Forwards and backwards				Four Point LAteral Crawl
Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:	Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:
Power: x5	3 Reps	3 Reps	3 reps	Power: x5	3 Reps	3 Reps	3 reps
Barbell Hang Clean/Snatch/DB Snatch				Single Arm DB Snatch/Dumbbell Jumps
Max Effort Vertical Jump x1				Max Effort Vertical Jump x1
Strength: x3 sets	5-5-X Reps	5-5-X Reps	5-3-X Reps	Strength: x3	5-5-X Reps	5-5-X Reps	5-3-X Reps
Front Squat				Trap Bar Deadlift
Chinups				Weighted Pushup
Strength 2: x 3	8 Reps	8 Reps	8 Reps	Strength 2: x 3	8 Reps	8 Reps	8 Reps
Single Arm Dumbbell Overhead Carry				Split Stance Cable Chop
One Dumbbell Single Leg Deadlift				Single Leg Squat to Box
Core Saw or Abb Wheel				Standing Alternating Dumbbell Overhead Press
COnditioning:				Conditioning:
300m Shuttles (25m Turns)	x2	x3	x4	:20 on / :40 seconds off	x5	x6	x7
DAy Three:	Wk 1	Wk2	Wk 3	DAy Four:	Wk 1	Wk 2	Wk 3
Linear/ Anti flexion				LAteral/Anti-Something
Foam ROll and Stretch:				Foam ROll and Stretch:
- Whatever is stiff or need attention				- Whatever is stiff or need attention
Motor Control Warmup:				Motor Control Warmup:
Lying Hip Lift x 10				LAteral Squat x 10 total
Elbow Plank x 10 breaths				Bird Dogs x 10 per side
Shoulder Floor Slides x 10				Shoulder Floor Slides x 10
Band Assisted LEg Lowers x 10 per leg				BAnd Assisted Leg Lowers x 10 each leg
Dynamic Warmup:				Dynamic Warmup:
Knee Hug				Leg Cradle
Leg Cradle				Side-Side-Middle
Quad Pull to Toe TOuch				Open/Close The Gate
Inchworm				LAteral Skip
A-Skip				Crossover Skip
B-Skip				Shuffle
High Knees				Carioca
Light Power: x3	5 Reps	5 Reps	3 Reps	Light Power: x3	5 Reps	5 Reps	5 Reps
Crow Hop Overhead Throw				Shuffle One Arm Chest Pass
BOx Jump				MEdial/Lateral Hurdle Hop and Stick
Four Point Crawl Forwards and backwards				Four Point LAteral Crawl
Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:	Sprint: Flying 10s x 3	Best Time:	Best Time:	Best Time:
Power: x3	5 Reps	5 Reps	3 reps	Power: x3	5 Reps	5 Reps	5 Reps
Barbell Hang Clean/Hang Snatch				Single Arm DB Snatch/Dumbbell Jumps
Hands on hips MAx Effort Vertical Jump x 1				Broad Jump and stick
Strength: x3	5-5-X Reps	5-5-X Reps	5-3-X Reps	Strength: x3	5-5-X Reps	5-5-X Reps	5-3-X Reps
Skater Squats				BArbell Back Squat (or Single Leg Squat to Box)
Bent Over Barbell Row				Barbell/Dumbbell Bench Press
Strength 2: x 3	8 Reps	8 Reps	8 Reps	Strength 2: x 3	8 Reps	8 Reps	8 Reps
Single Arm Dumbbell Carry				Goblet Position Transverse Lunge
Dumbbell Stepup				Two Handed Cable Vertical Row/Pull
Split Stance Cable Lift				Four Point Alternating Reach
COnditioning:				Conditioning:
300m Shuttles (25m Turns)	x2	x3	x4	:20 on / :40 seconds off	x5	x6	x7

Bonus Exercise Links:

FOam Rolling - https://www.youtube.com/watch?v=XRY38hLNrb4&list=PLr7GqCWqGfFTez-dv8C-knb9DE2Y8kp-g

Mobility work:

https://youtu.be/SH_gPjD2pOk?si=DZ5LmKlCuk89uRIq

Basic stretching

https://youtu.be/N1R_9ylkrpU?si=fc_vjKNePVEGcw8g