TriPhasic Training

Triphasic Current Programs

by | Oct 6, 2024 | Uncategorized

Power-Based 5 Day Program – Off Season – Year 2023

Monday Base Alt Power 7T – Lower (Gen5)

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

  1. Block 1 (2-5 Sets)
    1. Clark 105 Torque Isometric Overcoming –  Dynamic Power Potentiation Cycling x1s + 1s + 1s ea
    2. Drop Jump Band Hex Bar Staggered Alternating(Mid Stance) x4 Reps ea
    3. Start Propulsion Band Pull NXCIT Oscillatory x9-11 Reps ea
    4. Falling Start High Knee x10m
    5. 4-Way Neck Isometric Yield Disadvantageous x7sec ea
    6. Cuban External Rotation DB Band Ipsilateral Co Contraction x22-25 ea
    7. Loaded Squat Jump x2 ea – Use Jump squat load for power tendon training 
    8. Yuri Pull Band (External Rotation Foot) x5-7 Reps ea
    9. Accelerated Jump Incline Box 2 Band Alternating x4 Reps ea
    10. Primetime Straight Leg Start x10m
    11. Arch Ankle Pronation (3-Way Foot) x7sec ea
    12. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x7sec ea
    13. Intra-Set RPR Lower Body

     Watch an athlete complete the cycle of exercises above in 5 to 6 minutes

    Block 2 (3 Sets)

    1. Transition Propulsion Pad Torque Isometric Overcoming NXCIT Dynamic Power Potentiation Cycling x1s + 1s + 1s ea
    2. Reflexive Trimetric Method Split Squat x11-13 Reps ea
    3. Razor Curl 3 Band Assisted Resisted Rebound (3-Way Foot)(Mid Stance) x9-10 Reps
    4. Accelerated Jump Band Incline Box Alternating x4 Reps ea
    5. Primetime Bent Knee Start x10m
    6. Lying Hip Internal Rotation 90/90 Rebound (3-Way Foot)(Mid Stance)x18-25 Reps ea 
    7. Lying Hip External Rotation 90/90 Rebound (3-Way Foot)(Mid Stance)x18-25 Reps ea 
    8. Internal Cut Propulsion Belt Drive Isometric Overcoming x7sec ea
    9. Change of Direction Propulsion Belt Drive Isometric Overcoming x7sec ea
    10. Internal Cut Propulsion Band Drive Oscillatory x9-11 Reps ea 
    11. Intra-Set RPR Lower Body

    Watch an athlete complete the cycle of exercises above in 4 to 5 minutes

    Block 3 (3 Sets)

    1. Transition Propulsion Pad Torque NXCIT Isometric Overcoming Dynamic Power Potentiation Cycling   x1s + 1s + 1s ea
    2. Depth Jump 1080 Staggered (Mid Stance) x2 Reps ea
    3. Reverse Hyper Band Disadvenatous Oscillatory (3-Way Foot)(Mid Stance) x8-10 Reps ea
    4. Psoas Prone Band Kicks Single Rebound (3-Way Foot) x14-18 Reps ea
    5. Glute & Groin Stand Contralateral Co Contraction (3-Way Foot)(Mid Stance) x18-23 Reps 
    6. Lateral X Over Straight Leg Sprint Start x4ea 
    7. Wrist Ulnar Flexion Extension Isometric Overcoming Staggered x7sec ea 
    8. Change of Direction Isometric Overcoming (3-Way Foot) x7sec ea
    9. Intra-Set RPR Lower Body

    Watch an athlete complete the cycle of exercises above in 4 to 5 minutes

Tuesday Base Alt Power 7T – Upper (Gen5)

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol.

Block 1 (4 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling  1+1+1 ea
  2. Bench Press 1080 Staggered @0.8m/s x6-8 Reps
  3. Low Cable Row Band Single Arm Contralateral x6-8 Reps ea
  4. Push Up Band Cross-Crawl Accelerated x4 Reps ea
  5. Row 2 Band NXCIT Antagonist Facilitated Shock Method x29-34 Reps
  6. External Rotation DB Band Ipsilateral Co Contraction x22-25 Reps ea 
  7. Shock Bench Jammer Contralateral x4 Reps ea 
  8. Rear Delt DB Quadruped Ipsilateral Co Contraction x14-18 Reps ea
  9. Rotational Shot Toss Med Ball Single Arm x4 Reps ea
  10. Horizontal Band Pull Contralateral Single Arm x3 Reps ea
  11. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x7sec ea
  12. Intra-Set RPR Upper Body

Watch an Athlete complete the cycle of exercises above in 4 to 5 minutes

Block 2 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling   1+1+1 ea
  2. Chin Up Band Bottom 1/2 Oscillatory x11-14 Reps
  3. Bench Press 1080 2-Board Underhand Close Grip Staggered @0.8m/s x8-10 Reps
  4. Slam Med Ball Right Foot Staggered Over Head x3 Reps 
  5. Downward Rotational Shot Toss Med Ball Single Arm x3 Reps ea
  6. Reverse Cuban DB External Rotation Ipsilateral Co Contraction  x23-25 Reps ea
  7. Shoulder Press Landmine 2 Band Contralateral Antagonist Facilitated Shock Method  x14-18 Reps ea
  8. Overhead Delt DB Quadruped Ipsilateral Co Contraction x14-18 Reps ea
  9. Overhead Rotational Shot Toss Med Ball Single Arm x3 Reps ea
  10. Diagonal Band Pull Contralateral Single Arm x3 Reps ea
  11. Intra-Set RPR Upper Body

Watch an intern complete the cycle of exercises above in 4 to 5 minutes

Block 3 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling   1+1+1 ea
  2. Lat Pulldown Band Single Arm Ipsilateral Disadvantageous Oscillatory  x9-11 Reps ea
  3. Dips Band Bottom 1/2 Oscillatory x11-14 Reps ea
  4. Slam Med Ball Left Foot Staggered Over Head x3 Reps
  5. Bicep Curl Rope Cable Band x9-11 Reps 
  6. Shrugs DB x15-18 Reps
  7. Split Lunge Plate Side Band Ipsilateral x18-23 Reps ea
  8. Gripper Overhand x26-32 Reps
  9. Clark 105 Drive Pulse (3-Way Foot) x14-16 Reps ea
  10. Intra-Set RPR Upper Body

Watch an athlete complete the cycle of exercises above in 3 to 4 minutes

Block 4 (1 Sets)

  1. Relaxed Pull Up Hang x60sec

Wednesday Base Alt Power 7T – Lower (Gen5)

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (3 Sets)

  1. Clark 105 Torque Isometric Overcoming –  Dynamic Power Potentiation Cycling x1s + 1s + 1s ea
  2. Step Up Pit Shark 2 Band 2 Plate NXCIT x5-6 Reps + 5-6 ea  
  3. Razor Curl 3 Band Assisted Resisted Single Leg Rebound (3-Way Foot) x6-7 Reps ea
  4. Start Propulsion Band Pull NXCIT Oscillatory x7-9 Reps ea
  5. Sprint Start Standing Chain Resisted x10m  
  6. 4-Way Neck Isometric Yielding Disadvantageous x5sec ea
  7. Wrist Roller Staggered x5sec ea 
  8. Depth Jump 1080 Staggered (Mid Stance) x2 Reps ea
  9. Yuri Thrust Band (Neutral Foot) x4-7 Reps ea
  10. Primetime Bent Knee Starts Chain Resistance x10m 
  11. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x5sec ea
  12. Arch Ankle Supination (3-Way Foot) x5sec ea
  13. Accelerated Ankle Hops Band x5 Reps
  14. Intra-Set RPR Lower Body

Watch an athlete complete the cycle of exercises above in 3 to 4 minutes

Block 2 (3 Sets)

  1. Transition Propulsion Pad Torque NXCIT Isometric Overcoming Dynamic Power Potentiation Cycling  x1s + 1s + 1s ea
  2. Drop Jump Band Hex Bar Staggered Alternating (Mid Stance) x4 Reps ea
  3. Reverse Hyper Band Disadvantageous Oscillatory (3-Way Foot)(Mid Stance) x6-8 Reps ea
  4. Accelerated Jump Incline Box 2 Band Alternating x4 Reps ea
  5. Primetime Straight Leg Start Chain Resistance x10m
  6. Wrist Pronation / Supination Isometric Overcoming x5sec ea 
  7. Change Of Direction Propulsion Belt Drive Isometric Overcoming x5sec ea
  8. Internal Cut Propulsion Belt Drive Isometric Overcoming x5sec ea
  9. Change Of Direction Propulsion Band Drive Oscillatory x7-9 Reps ea  
  10. Intra-Set RPR Lower Body

An Athlete Completing the Block of exercises above

Block 3 (3 Sets)

      1. Transition Propulsion Pad Torque NXCIT Isometric Overcoming Dynamic Power Potentiation Cycling  x1s + 1s + 1s ea
      2. Reflexive Trimetric Method Split Squat x9-11 Reps ea
      3. Glute Ham Raise 2 Band Assisted Single Leg Rebound (3-Way Foot)(Mid Stance) x7-9 Reps ea
      4. Hip Flex Standing Band NXCIT Rebound x10-13 Reps ea
      5. Groin Adduction Standing Contralateral Rebound (3-Way Foot)(Mid Stance) x10-13 Reps ea 
      6. Glute Abduction Standing Contralateral Rebound (3-Way Foot)(Mid Stance) x10-13 Reps ea
      7. Lateral CrossOver Straight Leg Sprint Start Chain Resistance x4 Reps ea 
      8. Infinity Skips Suitcase + Overhead Carry x2 Reps ea
      9. Change Of Direction Deep Isometric Overcoming x5sec ea
      10. Intra-Set RPR Lower Body

Athlete Completing the block above

Thursday Base Alt Power 7T – Upper (Gen5)

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Incline Bench Press 1080 Staggered  @ .65m/s x 4-6 Reps
  3. Low Cable Row Band Single Arm Contralateral Disadvantages Oscillatory x10-13 Reps ea
  4. Push Up Band Cross-Crawl Accelerated x4 Reps ea
  5. Slam Med Ball Left Foot Staggered Over Head x3 Reps 
  6. Cuban External Rotation DB Band Ipsilateral Rebound x14-17 Reps ea 
  7. Bench Throw Reverse Band x4 Reps 
  8. Rear Delt DB Quadruped Ipsilateral Rebound x10-13 Reps ea 
  9. Rotational Shot Toss Med Ball Single Arm x4 Reps ea
  10. Horizontal Band Pull Contra Lateral Single Arm x3 Reps ea
  11. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x5sec ea
  12. Intra-Set RPR Upper Body

Watch an ATHLETE complete the cycle of exercises above in 4 to 5 minutes

Block 2 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling   1+1+1 ea
  2. Lat Pulldown Band Single Arm Ipsilateral Disadvantageous Oscillatory  x7-9 Reps ea 
  3. Incline Bench Press 1080 2-Board Underhand Close Grip @ .65m/s x 5-7 Reps ea
  4. Slam Med Ball Right Foot Staggered Over Head x3 Reps  
  5. Downward Rotational Shot Toss Med Ball Single Arm x3 Reps ea
  6. Reverse Cuban External Rotational DB Ipsilateral Rebound x17-20 Reps ea  
  7. Shoulder Press Landmine 2 Band Contralateral Antagonist Facilitated Shock Method x11-14 Reps ea 
  8. Overhead Delt DB Quadruped Ipsilateral Rebound x10-13 Reps ea
  9. Overhead Rotational Shot Toss Med Ball Single Arm x3 Reps ea
  10. Diagonal Band Pull Contralateral Single Arm x3 Reps ea 
  11. Intra-Set RPR Upper Body

Watch an ATHLETE complete the cycle of exercises above in 3:30 to 4:30 minutes

Block 3 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling   1+1+1 ea
  2. Row ½ Kneeling Cable  Ipsi Lateral Oscillatory x11-14 Reps ea 
  3. Tricep Extension Cable Band Overhead Staggered x6-7 Reps  
  4. Shock Row Jammer Ipsilateral x4 Reps ea
  5. Shrugs DB Staggered x12-14 Reps
  6. Curl EZ Bar ½ Range Oscillatory x9-11 Reps 
  7. Gripper Underhand x18-21 Reps 
  8. Clark 105 Torque Pulse (3-Way Foot) x13-16 Reps ea
  9. Intra-Set RPR Upper Body

Watch an ATHLETE complete the cycle of exercises above in 2:00 to 3 minutes

Block 4 (1 Sets)

  1. Relaxed Pull Up Hang x60sec

 

Friday Base Alt Power 7T – Full Body (Gen5) 

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (4 Sets)

  1. Clark 105 Torque Isometric Overcoming –  Dynamic Power Potentiation Cycling x1s + 1s + 1s ea
  2. Step Up Pit Shark 2 Band 1 Plate NXCIT x10-11 Reps + 10-11 ea
  3. Reverse Hyper Band Disadvantageous Oscillation (3-Way Foot)(Mid Stance) x10-13 Reps ea
  4. Start Propulsion Band Pull NXCIT Oscillatory x12-14 Reps ea
  5. Sprint Start Standing 1080 Assisted x10m
  6. Arch Ankle Supination (3-Way Foot) x10sec ea
  7. Cuban External Rotation DB Ipsilateral Oscillatory Isometric x35-39 Reps ea
  8. Loaded Squat Jump x2 Reps ea
  9. Yuri Drive Band (Internal Rotation Foot) x9-12 Reps ea
  10. Psoas Prone Band Kicks Single Leg Oscillatory Isometric (3-Way Foot) x32-37 Reps ea
  11. Primetime Mini Straight Leg Starts 1080 Assisted x10m
  12. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x10sec ea
  13. Intra-Set RPR Lower Body

Athlete completing the block above

Block 2 (3 Sets)

  1. Transition Propulsion Pad Torque NXCIT Isometric Overcoming Dynamic Power Potentiation Cycling  x1s + 1s + 1s ea
  2. Drop Jump Band Hex Bar Staggered Alternating (Mid Stance) x4 Reps ea
  3. Glute Ham Raise 2 Band Assisted Single Leg Rebound (3-Way Foot)(Mid Stance) x7-9 Reps ea
  4. Hip Flex Standing Band NXCIT Oscillatory Isometric x26-31 Reps ea
  5. Acceleration Jump Incline Box 2 Band Alternating x4 Reps ea
  6. Primetime Mini Bent Knee Starts 1080 Assisted x10m
  7. Groin Bench Oscillatory(3-Way Foot) x19-24 Reps ea
  8. Intra-Set RPR Lower Body

Athlete Performing The Block above

Block 3 (3 Sets) 

      1. Bench Press DB Oscillatory x13-18 Reps 
      2. Lat Pulldown Band NXCIT Oscillatory x14-16 Reps
      3. Shoulder Press DB Staggered Oscillatory x21-26 Reps 
      4. Tricep Pushdown Band x15-18 Reps
      5. Change Of Direction Internal Cut Isometric Overcoming (3-Way Foot) x10sec ea 
      6. Intra-Set RPR Upper Body

Athlete Preforming the Block above 

5 Day isometric Program – off season 

Monday Base Alt ISO – Lower (Gen5) 

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (4 Sets)

  1. Belt Squat Isometric Overcoming x7sec + 7sec ea
  2. Reverse Hyper Pad Isometric Overcoming Single Leg Disadvantageous Contralateral (3-Way Foot)(Wide Stance) x7sec ea
  3. Paused Squat Jump Hex Bar Power Muscle x2 Reps ea
  4. Paused Yuri Pull Band (External Rotation Foot) x5 Reps ea
  5. Start Propulsion Belt Drive NXCIT Isometric Overcoming x7sec ea 
  6. Falling Start High Knee Chain Resisted Strength x10m 
  7. 4-Way Neck Isometric Yielding Disadvantageous x7sec ea
  8. Wrist Ulnar Flexion Extension Isometric Overcoming Staggered x7sec ea 
  9. Paused Drop Jump Banded Hex Bar Staggered (Wide Stance) x4 Reps ea
  10. Top End Propulsion Belt Drive NXCIT Isometric Overcoming x7sec ea
  11. Paused Accelerated Jump Incline Box 2 Band x4 Reps ea
  12. Primetime Straight Leg Start Chain Res x10m
  13. Intra-set – Lower Body 

Block 2 (3 Sets)

  1. Deep Belt Squat Isometric Overcoming x7sec ea
  2. Glute-Hamstring Supine Pad Isometric Overcoming Single Leg Disadvantageous (3-Way Foot)(Wide Stance) x7sec ea 
  3. Paused Accelerated Jump Banded Single Leg x4 Reps ea 
  4. Start Propulsion Pad Torque NXCIT Isometric x7sec ea
  5. Clark 105 Drive Isometric (3-Way Foot) x7sec ea
  6. Cuban External Rotation Pad Isometric Overcoming x7sec ea
  7. Lying Hip Internally Rotate 90/90 Isometric Overcoming x7sec ea
  8. Lying Hip External Rotation 90/90 Isometric Overcoming x7sec ea
  9. Intra-set – Lower Body 

Block 3 (3 Sets)

  1. Groin Adduction Pad Isometric Overcoming (3-Way Foot) x7sec ea
  2. Glute Abduction Pad Isometric Overcoming (3-Way Foot) x7sec ea
  3. Change Of Direction Propulsion Belt Drive Isometric Overcoming (3-Way Foot) x7sec ea
  4. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x7sec ea  
  5. Arch Ankle Pronation (3-Way Foot) x7sec ea
  6. Change Of Direction Isometric Overcoming (3-Way Foot) x7sec ea
  7. Intra-set – Lower Body 

Tuesday Base Alt ISO – Upper (Gen5)

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (4 Sets)

  1. Bench Press Pin Isometric Overcoming Staggered x7sec + 7sec (Pin 12)
  2. Low Cable Row Isometric Overcoming Single Arm Contralateral x7sec ea
  3. Paused Push-Up Cross-Crawl Accelerated x4 Reps ea
  4. Paused Slam Medicine Ball Left Foot Staggered Over Head x3 Reps
  5. Reverse Cuban External Rotation Pad Isometric Overcoming Ipsilateral Disadvantageous x7sec ea 
  6. Shock Bench Jammer Contralateral x4 Reps ea 
  7. Rear Delt Pad Isometric Overcoming Quadruped Ipsilateral x7sec ea
  8. Paused Rotational Shot Toss Med Ball Single Arm x4 Reps ea
  9. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x7sec ea
  10. Intra-Set RPR Upper Body

Block 2 (3 Sets)

  1. Lat Pulldown Isometric Overcoming Single Arm Ipsilateral Advantageous x7sec ea
  2. Bench Press Pin Isometric Overcoming Underhand Close Grip Staggered x7sec (Pin 14)
  3. Paused Slam Med Ball Right Foot Staggered Over Head x3 Reps
  4. Paused Downward Rotational Shot Toss Med Ball Single Arm x3 Reps ea
  5. Wrist Pronation / Supination Isometric Overcoming Disadvantageous Staggered x7sec ea 
  6. Shoulder Press Pin Isometric Overcoming Single Arm Contralateral Disadvantageous x7sec ea
  7. Row Chest Supported Pin Isometric Overcoming Single Arm Ipsilateral Disadvantageous x7sec ea 
  8. Paused Overhead Rotational Shot Toss Med Ball Single Arm x3 Reps ea 
  9. Overhead Delt Pad Isometric Overcoming Quadruped Ipsilateral x7sec ea
  10. Intra-Set RPR Upper Body

Block 3 (3 Sets)

  1. Dips Band Isometric Overcoming Disadvantageous x7sec
  2. External Rotation Handle Isometric Overcoming Ipsilateral Disadvantageous x7sec ea
  3. Shrug Pin Isometric Overcoming Single Arm Ipsilateral x7sec ea
  4. Curl E-Z Bar Pin Isometric Overcoming ½ Staggered x7sec 
  5. JM Press Pin Isometric Overcoming Disadvantageous Staggered x7sec (Pin 14)
  6. Gripper Overhand Pin Isometric Overcoming Single Arm x7sec
  7. Clark 105 Torque Isometric (3-Way Foot) x7sec ea
  8. Intra-Set RPR Upper Body

Block 4 (1 Sets)

  1. Relaxed Pull Up Hang x60sec

Wednesday Base Alt Reactive Strength – Lower (Gen5) 

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (3 Sets)

  1. Clark 105 Torque Isometric Overcoming –  Dynamic Power Potentiation Cycling x1s + 1s + 1s ea
  2. Loaded Step Up Pit Shark Band Bottom 1/2 NXCIT 2 Plate  x5-6 Reps + 5-6 Reps ea 
  3. Reverse Hyper Band Single Leg Disadvantageous Contralateral Oscillatory (3-Way Foot) (Mid Stance) x6-8 Reps
  4. Squat Jump Hex Bar Power Muscle Heavy Load (Wide Stance) x2 Reps ea
  5. Start Propulsion Band Pull NXCIT Oscillatory x7-9 Reps ea
  6. Sprint Start ½ Kneeling Chain Resisted x10m
  7. 4-Way Neck Isometric Yielding Disadvantageous Staggered x5sec ea
  8. Wrist Ulnar Flexion Extension Isometric Overcoming Staggered x5sec ea
  9. Drop Jump Band Hex Bar Staggered Alternating (Wide Stance) x4 Reps ea
  10. Yuri Pull Band (Externally Rotated Foot) x4 Reps ea
  11. Accl Jump Incline Box 2 Band Alternating x4 Reps ea
  12. Primetime STL Start Chain Res x10m
  13. Intra-Set RPR Lower Body

Block 2 (3 Sets)

  1. Transition Propulsion Pad Torque NXCIT Isometric Overcoming Dynamic Power Potentiation Cycling  x1s + 1s + 1s ea
  2. Reflexive Trimetric Split Squat x9-11 Reps ea
  3. Razor Curl 2 Band Assisted Resisted Single Leg Rebound Strength (3-WF) x5-6 Reps ea
  4. Hip Flex Standing Band NXCIT Rebound x10-13 Reps ea
  5. Accelerated Jump Incline Box Band Alternating x4 Reps ea
  6. Primetime Bent Knee Start Chain Resisted x10m
  7. Arch Ankle Supination (3-Way Foot) x5sec ea
  8. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x5sec ea
  9. Intra-Set RPR Lower Body

Block 3 (3 Sets)

  1. Transition Propulsion Pad Torque NXCIT Isometric Overcoming Dynamic Power Potentiation Cycling  x1s + 1s + 1s ea
  2. Psoas Prone Band Kicks Single Leg Rebound(3-Way Foot) x11-14 Reps ea
  3. Groin Adduction Band Standing Contralateral Rebound(3-Way Foot) x10-13 Reps ea
  4. Change Of Direction Propulsion Band Drive Oscillatory x6-7 Reps ea  
  5. Wrist Roller Staggered x5sec
  6. Glute Abduction Band Standing Contralateral Rebound(3-Way Foot)(Wide Stance) x10-13 Reps ea
  7. Internal Cut Propulsion Band Drive Oscillatory x6-7 Reps ea
  8. Change Of Direction Deep Isometric Overcoming x5sec ea
  9. Intra-Set RPR Lower Body

 

Thursday Base Alt Reactive Strength – Upper (Gen5)

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Incline Bench Press 1080 Bottom ½ Staggered @0.4 m/s x4-6 Reps
  3. Low Cable Row Band Single Arm Disadvantageous Contralateral Oscillatory x8-10 Reps ea
  4. Push Up Band Cross-Crawl Acceleration x4 Reps ea
  5. Slam Med Ball Right Foot Staggered Overhead x3 Reps
  6. Cuban External Rotation DB Band Ipsilateral Rebound x13-16 Reps ea 
  7. Bench Throw Reverse Band x4 Reps
  8. Rear Delt DB Quadruped Ipsilateral Rebound x15-18 Reps ea
  9. Rotational Shot Toss Med Ball Single Arm x3 Reps ea
  10. Horizontal Band Pull Contralateral Single Arm x3 Reps ea
  11. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x5sec ea
  12. Intra-Set RPR Upper Body

Block 2 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Lat Pulldown Band Single Arm Oscillatory Disadvantageous Ipsilateral x5-7 Reps ea
  3. Incline Bench Press 1080 2-Board Underhand Close Grip Bottom 1/2 @0.4 m/s x5-7 Reps
  4. Slam Med Ball Left Foot Staggered Overhead x3 Reps
  5. Downward Rotational Shot Toss Med Ball Single Arm x3 Reps ea
  6. Reverse Cuban External Rotation DB Ipsilateral Rebound x15-18 Reps ea 
  7. Shoulder Press Landmine Disadvantageous Contralateral Oscillatory Antagonist Facilitated Shock Method x9-11 Reps 
  8. Overhead Delt DB Quadruped Ipsilateral Rebound x13-16 Reps ea
  9. Rotational Shot Toss Med Ball Single Arm Overhead x3 Reps ea
  10. Diagonal Band Pull Contralateral Single Arm x3 Reps ea
  11. Intra-Set RPR Upper Body

Block 3 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Row ½ Kneeling Cable Band Ipsilateral Oscillatory x8-10 Reps ea
  3. Dips Bottom ½ Oscillatory x7-10 Reps
  4. Shock Row Jammer Ipsilateral x4 Reps ea
  5. Shrugs DB Staggered x8-10 Reps
  6. Curl EZ Bar ½ Range Oscillatory x7-9 Reps
  7. Gripper Underhand x14-16 Reps
  8. Clark 105 Torque Pulse (3-Way Foot) x12-15 Reps ea
  9. Intra-Set RPR Upper Body

Block 4 (1 Sets)

  1. Relaxed Pull Up Hang x60sec

Friday Base Atl ISO – Full Body (Gen5) 

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (4 Sets)

  1. Belt Squat Isometric Overcoming x10sec + 10sec ea
  2. Reverse Hyper Pad Isometric Overcoming Single Leg Disadvantageous Contralateral (3-Way Foot)(Wide Stance) x10sec ea
  3. Paused Squat Jump Hex Bar Power Muscle x2 Reps ea
  4. Start Propulsion Belt Drive NXCIT Isometric Overcoming x10sec ea 
  5. Sprint Start Standing 1080 Resisted x10m
  6. Wrist Pronation / Supination Isometric Overcoming Disadvantageous Staggered x10sec ea
  7. 4-Way Neck Isometric Yield Disadvantageous x10sec ea
  8. Paused Drop Jump Band Hex Bar Staggered x4 Reps ea
  9. Top End Propulsion Belt Drive NXCIT Isometric Overcoming x10sec ea
  10. Paused Accelerated Jump Incline Box 2 Band x4 Reps ea
  11. Paused Yuri Pull Band (External Rotation Foot) x6 Reps ea
  12. Primetime Straight Leg Start 1080 Resisted x10m
  13. Intra-Set RPR Lower Body

Block 2 (3 Sets)

  1. Deep Belt Squat Isometric Overcoming x10sec ea
  2. Glute-Hamstring Supine Pad Isometric Overcoming Single Leg Disadvantageous (3-Way Foot) x10sec ea 
  3. Paused Single Leg Jump Band Accelerated x4 Reps ea 
  4. Start Propulsion Pad Torque NXCIT Isometric Overcoming x10sec ea
  5. Groin Adduction Pad Isometric Overcoming (3-Way Foot) x10sec ea
  6. Glute Abduction Pad Isometric Overcoming (3-Way Foot) x10sec ea 
  7. Internal Cut Propulsion Belt Drive Isometric Overcoming (3-Way Foot) x10sec ea
  8. Arch Ankle Supination (3-Way Foot) x10sec ea
  9. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x10sec ea
  10. Intra-Set RPR Lower Body

Block 3 (3 Sets)

  1. Bench Press DB Isometric Yielding xMax Duration
  2. Lat Pulldown Isometric Yielding xMax Duration
  3. Shoulder Press Dumbbell Isometric Yielding xMax Duration
  4. Tricep Extension Isometric Yielding xMax Duration
  5. Change Of Direction Internal Cut Isometric Overcoming x10sec ea
  6. Intra-Set RPR Upper Body

 

Monday Eccentric – Lower (Gen5) – Warm up is RPR 3 mins

Block 1 (4 Sets)

  1. Split Squat Marrs Bar Eccentric x7sec + 7sec ea
  2. Reverse Hyper Eccentric Single Leg Contralateral (3-Way Foot) (Wide Stance) x7sec ea
  3. Pause Loaded Squat Jump (Wide Stance) x2 Reps ea
  4. Paused Yuri Pull Band(Externally Rotated Foot) x5 Reps ea
  5. Start Propulsion Belt Drive NXCIT Isometric Overcoming x7sec ea 
  6. Falling Start High Knee Chain Resistance Strength x10m 
  7. 4-Way Neck Isometric Yielding Disadvantageous x7sec ea
  8. Wrist Ulnar Flexion Extension Isometric Overcoming Staggered x7sec ea
  9. Paused Drop Jump Band Hex Bar Staggered (Wide Stance) x4 Reps ea
  10. Top End Propulsion Belt Drive NXCIT Isometric Overcoming x7sec ea
  11. Paused Accelerated Jump Incline Box 2 Band x4 Reps ea
  12. Primetime Straight Leg Start Chain Resisted x10m 
  13. Intra-set RPR Lower Body 

Block 2 (3 Sets)

  1. Rear Foot Elevated Split Squat Hex Bar 1080 Eccentric Boost  x7sec ea
  2. Glute Ham Raise Eccentric Single Leg (3-Way Foot) (Wide Stance) x7sec ea  
  3. Paused Accelerated Jump Band Single Leg x4 Reps ea 
  4. Start Propulsion Pad Torque NXCIT Isometric Overcoming x7sec ea 
  5. Clark 105 Torque Isometric Overcoming (3-Way Foot) x7sec ea
  6. Cuban External Rotation Eccentric Keiser Single Arm Ipsilateral (2up:1down) x7sec ea
  7. Lying Hip Internal Rotation 90/90 Isometric Overcoming  x7sec ea
  8. Lying Hip External Rotation 90/90 Isometric Overcoming  x7sec ea
  9. Intra-set RPR Lower Body 

Block 3 (3 Sets)

  1. Groin Adduction Pad Isometric Overcoming (3-Way Foot) x7sec ea
  2. Glute Abduction Pad Isometric Overcoming (3-Way Foot) x7sec ea
  3. Change Of Direction Propulsion Belt Drive Isometric Overcoming (3-Way Foot) x7sec ea
  4. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x7sec ea
  5. Arch Ankle Pronation (3-Way Foot) x7sec ea
  6. Change Of Direction Isometric Overcoming (3-Way Foot) x7sec ea
  7. Intra-set RPR Lower Body 

Tuesday Eccentric – Upper (Gen5) Warm up is RPR 3 mins

Block 1 (4 Sets)

  1. Bench Press 1080 Eccentric Boost x7sec + 7sec 
  2. Low Cable Row Eccentric Single Arm Contralateral (2up:1down) x7sec ea
  3. Paused Push-Up Cross-Crawl Accelerated x4 Reps ea
  4. Paused Slam Med Ball Left Foot Staggered Overhead x3 Reps
  5. Cuban External Rotation Eccentric Keiser Single Arm Ipsilateral (2up:1down) x7sec ea 
  6. Shock Bench Jammer Contralateral x4 Reps ea 
  7. Rear Delt Eccentric Keiser Ipsilateral (2up:1down) x7sec ea
  8. Paused Rotational Shot Toss Med Ball Single Arm x4 Reps ea
  9. Spring Ankle Belt Isometric Overcoming (3-Way Foot)x7sec ea
  10. Intra-Set RPR Upper Body

Block 2 (3 Sets)

  1. Lat Pulldown Eccentric Single Arm Ipsilateral (2up:1down) x7sec ea
  2. Bench Press 1080 Eccentric Boost Underhand Close Grip x7sec
  3. Paused Slam Med Ball Right Foot Staggered Overhead x3 Reps
  4. Paused Downward Rotational Shot Toss Med Ball Single Arm x3 Reps ea
  5. Wrist Pronation / Supination Isometric Overcoming Disadvantageous Staggered x7sec ea 
  6. Shoulder Press Eccentric Dumbbell Bottom 1/2 Staggered x7sec
  7. Row Dumbbell Eccentric Single Arm x7sec ea 
  8. Paused Overhead Rotational Shot Toss x3 Reps ea 
  9. Overhead Delt Eccentric Keiser Ipsilateral (2up:1down) x7sec ea
  10. Intra-Set RPR Upper Body

Block 3 (3 Sets)

  1. Dips Eccentric x7sec
  2. External Rotation Eccentric Keiser Ipsilateral (2up:1down) x7sec ea
  3. Shrug Eccentric Dumbbell Staggered x7sec 
  4. Curl E-Z Bar Eccentric Staggered x7sec 
  5. JM Press Eccentric Dumbbell Staggered x7sec 
  6. Gripper Eccentric Overhand x7sec
  7. Clark 105 Drive Isometric (3-Way Foot) x7sec ea
  8. Intra-Set RPR Upper Body

Block 4 (1 Sets)

  1. Relaxed Pull Up Hang x60sec

Wednesday Eccentric – Lower (Gen5) – Warm up is RPR 3 mins 

Block 1 (3 Sets)

  1. Clark 105 Torque Isometric Overcoming Dynamic Potentiation Power Cycling  x1s + 1s + 1s ea
  2. Loaded Step Up Pit Shark Band Bottom 1/2 NXCIT 2 Plate  x5-6 Reps + 5-6 Reps ea 
  3. Reverse Hyper Band Single Leg Disadvantageous Contralateral Oscillatory (3-Way Foot) (Mid Stance) x6-8 Reps
  4. Squat Jump Hex Bar Power Muscle Heavy Load (Wide Stance) x2 Reps ea
  5. Start Propulsion Band Pull NXCIT Oscillatory x7-9 Reps ea
  6. Sprint Start ½ Kneeling Chain Resisted x10m
  7. 4-Way Neck Isometric Yielding Disadvantageous Staggered x5sec ea
  8. Wrist Ulnar Flexion Extension Isometric Overcoming Staggered x5sec ea
  9. Drop Jump Band Hex Bar Staggered Alternating (Wide Stance) x4 Reps ea
  10. Yuri Pull Band (Externally Rotated Foot) x4 Reps ea
  11. Accl Jump Incline Box 2 Band Alternating x4 Reps ea
  12. Primetime STL Start Chain Res x10m
  13. Intra-Set RPR Lower Body

Block 2 (3 Sets)

  1. Transition Propulsion Pad Torque Isometric Overcoming NXCIT Dynamic Power Potentiation Cycling x1s + 1s + 1s ea
  2. Reflexive Trimetric Split Squat x9-11 Reps ea
  3. Razor Curl 2 Band Assisted Resisted Single Leg Rebound Strength (3-Way Foot) x5-6 Reps ea
  4. Hip Flex Standing Band NXCIT Rebound x10-13 Reps ea
  5. Accelerated Jump Incline Box Band Alternating x4 Reps ea
  6. Primetime Bent Knee Start Chain Resisted x10m
  7. Arch Ankle Supination (3-Way Foot) x5sec ea
  8. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x5sec ea
  9. Intra-Set RPR Lower Body

Block 3 (3 Sets)

  1. Transition Propulsion Pad Torque Isometric Overcoming NXCIT Dynamic Power Potentiation Cycling  x1s + 1s + 1s ea
  2. Psoas Prone Band Kicks Single Leg Rebound (3-Way Foot) x11-14 Reps ea
  3. Groin Adduction Band Standing Contralateral Rebound (3-Way Foot) (Wide Stance) x10-13 Reps ea
  4. Change Of Direction Propulsion Band Drive Oscillatory x6-7 Reps ea 
  5. Wrist Roller Staggered x5sec
  6. Glute Abduction Band Standing Contralateral Rebound (3-Way Foot) (Wide Stance) x10-13 Reps ea
  7. Internal Cut Propulsion Band Drive Oscillatory x6-7 Reps ea
  8. Change Of Direction Deep Isometric Overcoming x5sec ea
  9. Intra-Set RPR Lower Body

Thursday Eccentric – Upper (Gen5) – Warm up is RPR 3 mins 

Block 1 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Incline Bench Press 1080 Bottom ½ Staggered @0.4 m/s x4-6 Reps
  3. Low Cable Row Band Single Arm Disadvantageous Contralateral Oscillatory x8-10 Reps ea
  4. Push Up Band Cross-Crawl Acceleration x4 Reps ea
  5. Slam Med Ball Right Foot Staggered Overhead x3 Reps
  6. Cuban External Rotation DB Band Ipsilateral Rebound x13-16 Reps ea 
  7. Bench Throw Reverse Band x4 Reps
  8. Rear Delt DB Quadruped Ipsilateral Rebound x15-18 Reps ea
  9. Rotational Shot Toss Med Ball Single Arm x3 Reps ea
  10. Horizontal Band Pull Contralateral Single Arm x3 Reps ea
  11. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x5sec ea
  12. Intra-Set RPR Upper Body

Block 2 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Lat Pulldown Band Single Arm Oscillatory Disadvantageous Ipsilateral x5-7 Reps ea
  3. Incline Bench Press 1080 2-Board Underhand Close Grip Bottom 1/2 @0.4 m/s x5-7 Reps
  4. Slam Med Ball Left Foot Staggered Overhead x3 Reps
  5. Downward Rotational Shot Toss Med Ball Single Arm x3 Reps ea
  6. Reverse Cuban External Rotation DB Ipsilateral Rebound x15-18 Reps ea 
  7. Shoulder Press Landmine Disadvantageous Contralateral Oscillatory Antagonist Facilitated Shock Method x9-11 Reps 
  8. Overhead Delt DB Quadruped Ipsilateral Rebound x13-16 Reps ea
  9. Rotational Shot Toss Med Ball Single Arm Overhead x3 Reps ea
  10. Diagonal Band Pull Contralateral Single Arm x3 Reps ea
  11. Intra-Set RPR Upper Body

Block 3 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Row ½ Kneeling Cable Band Ipsilateral Oscillatory x8-10 Reps ea
  3. Dips Bottom ½ Oscillatory x7-10 Reps
  4. Shock Row Jammer Ipsilateral x4 Reps ea
  5. Shrugs DB Staggered x8-10 Reps
  6. Curl EZ Bar ½ Range Oscillatory x7-9 Reps
  7. Gripper Underhand x14-16 Reps
  8. Clark 105 Torque Pulse (3-Way Foot) x12-15 Reps ea
  9. Intra-Set RPR Upper Body

Block 4 (1 Sets)

  1. Relaxed Pull Up Hang x60sec

Friday Eccentric – Full Body (Gen5)Warm up is RPR 3 mins 

Block 1 (4 Sets)

  1. Split Squat Marrs Bar Eccentric x10sec + 10sec ea
  2. Reverse Hyper Eccentric Single Leg Contralateral (3-Way Foot) (Wide Stance) x10sec ea
  3. Paused Squat Jump Hex Bar Power Muscle Heavy Load (Wide Stance) x2 Reps ea
  4. Start Propulsion Belt Drive NXCIT Isometric Overcoming x10sec ea 
  5. Sprint Start Standing Chain Resisted x10m
  6. Wrist Pronation / Supination Isometric Overcoming Disadvantageous Staggered x10sec ea
  7. 4-Way Neck Isometric Yielding Disadvantageous x10sec ea
  8. Paused Drop Jump Band Hex Bar Staggered (Wide Stance) x4 Reps ea
  9. Top End Propulsion Belt Drive NXCIT Isometric Overcoming x10sec ea
  10. Paused Accelerated Jump Incline Box 2 Band x4 Reps ea
  11. Paused Yuri Pull Band (Externally Rotated Foot) x6 Reps ea
  12. Primetime Straight Leg Start Chain Resisted x10m 
  13. Intra-Set RPR Lower Body

Block 2 (3 Sets)

  1. Rear Foot Elevated Split Squat Hex Bar 1080 Eccentric Boost x10sec ea
  2. Glute Ham Raise Eccentric Single Leg (3-Way Foot)(Wide Stance) x10sec ea 
  3. Paused Accelerated Jump Band Single Leg x4 Reps ea 
  4. Start Propulsion Pad Torque NXCIT Isometric x10sec ea
  5. Groin Adduction Pad Isometric Overcoming (3-Way Foot) x10sec ea
  6. Glute Abduction Pad Isometric Overcoming (3-Way Foot) x10sec ea 
  7. Internal Cut Propulsion Belt Drive Isometric Overcoming (3-Way Foot) x10sec ea
  8. Arch Ankle Supination(3-Way Foot Position) x10sec ea
  9. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x10sec ea
  10. Intra-Set RPR Lower Body

Block 3 (3 Sets)

  1. Bench Press Eccentric DB AMAP x5sec
  2. Lat Pulldown Eccentric Top ½ AMAP x5sec
  3. Shoulder Press Eccentric DB Bottom 1/2 Staggered AMAP x5sec
  4. Tricep Pushdown Eccentric Cable AMAP x5sec
  5. Change of Direction Internal Cut Isometric Overcoming x10sec ea
  6. Intra-Set RPR Upper Body

Monday Speed – Lower (Gen5)

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (4 Sets)

  1. Clark 105 Torque Isometric Overcoming –  Dynamic Power Potentiation Cycling x1s + 1s + 1s ea
  2. Drop Jump Band Hex Bar Staggered Alternating(Narrow Stance) x4 Reps ea
  3. Yuri Pull(External Rotation Foot) x5-7 Reps ea 
  4. 10m Fly x10m
  5. 4-Way Neck Isometric Yielding Disadvantageous  x7sec ea
  6. Cuban External Rotation Band Ipsilateral Cocontraction x31-34 ea 
  7. Loaded Squat Jump x2 Reps ea
  8. Glute Ham Supine Band Kicks Cocontraction (3-Way Foot) x25-31 Reps 
  9. Double Accelerated Jump Incline Box Band Alternating x4 Reps ea
  10. Primetime Straight Leg Fly x10m
  11. Arch Ankle Pronation(3-Way Foot) x7sec ea 
  12. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x7sec ea
  13. Intra-Set RPR Lower Body

Watch an intern complete the cycle of exercises above in 5 to 6 minutes

Block 2 (3 Sets)

  1. Top End Propulsion Torque NXCIT Isometric Overcoming Dynamic Power Potentiation Cycling x1s+1s+1s ea
  2. Reflexive Trimetric Method Staggered(Narrow Stance) x9-11 Reps ea
  3. Hamstring Bent Knee Supine Kicks Cocontraction(3-Way Foot) x36-42 Reps
  4. Accelerated Jump Band Staggered Alternating(Narrow Stance) x4 Reps ea
  5. Primetime Bent Knee Fly x10m
  6. Lying Hip Internal External Rotation 90/90 Cocontraction (3-Way Foot)(Narrow Stance) x25-29 Reps ea 
  7. Internal Cut Propulsion Belt Drive Isometric Overcoming x7 sec ea
  8. Change Of Direction Propulsion Belt Drive Isometric Overcoming x7sec ea
  9. Internal Cut Propulsion Band Drive Oscillatory  x11-13 Reps ea
  10. Intra-Set RPR Lower Body

Watch an intern complete the cycle of exercises above in 4 to 5 minutes

Block 3 (3 Sets)

Top End Propulsion Torque NXCIT Isometric Overcoming Dynamic Power Potentiation Cycling x1s+1s+1s ea

  1. Depth Jump 1080 Staggered (Narrow Stance) x2 Reps ea
  2. Start Propulsion Band Pull NXCIT Oscillatory x7-9 Reps ea
  3. Psoas Prone Band Kicks Cocontraction(3-Way Foot) x23-27 Reps
  4. Glute Abduction & Groin Adduction Standing Contralateral Cocontraction(3-Way Foot)(Narrow Stance) x18-23 Reps ea
  5. Lateral No Crossover Straight Leg Fly x4 Reps ea
  6. Wrist Ulnar Flexion / Extension Isometric Overcoming Staggered x7 sec ea 
  7. Change Of Direction Isometric Overcoming (3-Way Foot)  x7sec ea
  8. Intra-Set RPR Lower Body

Watch an intern complete the cycle of exercises above in 4 to 5 minutes

Tuesday Speed – Upper (Gen5)

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (4 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Bench Press 1080 NXCIT @1.15 x8-10 Reps 
  3. Low Cable Row Band NXCIT x10-13 Reps
  4. Push Up Band Cross-Crawl Accelerated x4 Reps ea
  5. Slam Med Ball Left Foot Staggered Overhead x3 Reps
  6. External Rotation Band Ipsilateral Cocontraction x25-29 Reps ea 
  7. Shock Bench Jammer Contralateral x4 Reps ea
  8. Rear Deltoid Quadruped Ipsilateral Cocontraction x20-23 Reps ea
  9. Rotational Shot Toss Med Ball Single Arm  x4 Reps ea
  10. Horizontal Band Pull Contralateral Single Arm x3 Reps ea
  11. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x7sec ea
  12. Intra-Set RPR Upper Body

Watch an intern complete the cycle of exercises above in 4 to 5 minutes

Block 2 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Lat Pulldown Band NXCIT Disadvantageous Oscillatory x11-13 Reps
  3. Bench Press 1080 2-Board Close Grip NXCIT @1.15 x9-11 Reps 
  4. Slam Med Ball Right Foot Staggered Overhead x3 Reps
  5. Downward Rotational Shot Toss Med Ball Single Arm  x3 Reps ea
  6. Reverse Cuban External Rotation Ipsilateral Cocontraction  x33-36 Reps ea
  7. Shoulder Press Landmine 2 Band Contralateral Antagonist Facilitated Shock Method x14-18 Reps ea
  8. Overhead Delt Quadruped Ipsilateral Cocontraction x20-23 Reps ea
  9. Overhead Rotational Shot Toss Med Ball Single Arm  x3 Reps ea
  10. Diagonal Band Pull Contralateral Single Arm  x3 Reps ea
  11. Intra-Set RPR Upper Body

Watch an intern complete the cycle of exercises above in 4 to 5 minutes

Block 3 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Pullover Band Ipsilateral Cocontraction x23-29 Reps ea
  3. Bicep Band Contralateral Cocontraction x27-33 Reps ea
  4. Tricep Band Ipsilateral Cocontraction x31-36 Reps ea
  5. Shrug Band Staggered x16-22 Reps
  6. Gripper Overhand x26-32 Reps 
  7. Clark 105 Drive Pulse(3-Way Foot) x14-16 Reps ea
  8. Intra-Set RPR Upper Body

Watch an intern complete the cycle of exercises above in 4 to 5 minutes

Block 4 (1 Sets)

Relaxed Pull Up Hang x60sec

Wednesday Speed – Lower (Gen5)

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (3 Sets)

  1. Clark 105 Torque Isometric Overcoming –  Dynamic Power Potentiation Cycling x1s + 1s + 1s ea
  2. Step Up Pit Shark Band NXCIT 2 Plate x7-8 Reps + 7-8 ea 
  3. Razor Curl 3 Band Assisted Resisted Single Leg Rebound(3-Way Foot) x7-8 Reps ea
  4. Double Accelerated Jump Incline Box Band Alternating x4 Reps ea
  5. 10m Fly Chain Resisted x10yds
  6. 4-Way Neck Isometric Yielding Disadvantageous x5sec ea
  7. Wrist Roller Staggered x5sec ea
  8. Depth Jump 1080 Staggered (Narrow Stance) x2 Reps ea
  9. Start Propulsion Band Pull NXCIT Oscillatory x7-9 Reps ea
  10. Primetime Bent Knee Fly Chain Resistance x10yds
  11. Arch Ankle Supination (3-Way Foot) x5sec ea
  12. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x5sec ea
  13. Accelerated Ankle Hops Band x5 Reps
  14. Intra-Set RPR Lower Body

Block 2 (3 Sets)

  1. Top End Propulsion Belt Drive NXCIT Iso Ovr DPPC x1s+1s+1s ea
  2. Drop Jump Band Hex Bar Staggered Alternating(Narrow Stance) x4 Reps ea
  3. Yuri Thrust (Neutral Foot) x4-7 Reps ea
  4. Accelerated Jump Band Staggered Alternating(Narrow Stance) x4 Reps ea
  5. Primetime Straight Leg Fly Chain Resistance x10yds
  6. Wrist Pronation / Supination Isometric Overcoming x5sec ea 
  7. Change Of Direction Propulsion Belt Drive Isometric Overcoming x5sec ea
  8. Internal Cut Propulsion Belt Drive Isometric Overcoming x5 sec ea
  9. Change Of Direction Propulsion Band Drive Oscillatory 9-10 Reps ea
  10. Intra-Set RPR Lower Body

Block 3 (3 Sets)

  1. Top End Propulsion Belt Drive NXCIT Iso Ovr DPPC x1s+1s+1s ea
  2. Reflexive Trimetric Method Staggered  (Narrow Stance) x7-9 Reps ea
  3. Glute Hamstring Supine Band Kick Rebound(3-Way Foot) x34-40 Reps ea
  4. Hip Flex Standing Band NXCIT Oscillatory Isometric x16-19 Reps ea 
  5. Groin Adduction Standing Contralateral Rebound(3-Way Foot)(Narrow Stance) x10-13 Reps ea
  6. Glute Abduction Standing Contralateral Rebound(3-Way Foot)(Narrow Stance) x10-13 Reps ea
  7. Lateral No Crossover Straight Leg Fly Chain Resistance x4 Reps ea
  8. Infinity Skips Suitcase + Overhead Carry x2 Reps ea
  9. Change Of Direction Deep Isometric Overcoming x5sec ea
  10. Intra-Set RPR Lower Body

Thursday Speed – Upper (Gen5)

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Incline Bench Press 1080 NXCIT @1.0 x5-7 Reps
  3. Low Cable Row Band NXCIT Oscillatory x14-17 Reps
  4. Push Up Band Cross-Crawl Accelerated x4 Reps ea
  5. Slam Med Ball Left Foot Staggered Overhead x3 Reps
  6. Cuban External Rotation Band Ipsilateral Rebound x17-20 Reps ea 
  7. Bench Throw Reverse Band x4 Reps
  8. Rear Deltoid Quadruped Ipsilateral Rebound x14-17 Reps ea
  9. Rotational Shot Toss Med Ball Single Arm x3 Reps ea
  10. Horizontal Band Pull Contralateral Single Arm x3 Reps ea
  11. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x5sec ea
  12. Intra-Set RPR Upper Body

Watch an ATHLETE complete the cycle of exercises above in 4 to 5 minutes

Block 2 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Lat Pulldown Band NXCIT Disadvantageous Oscillatory  x9-10 Reps  
  3. Incline Bench Press 1080 2-Board Close Grip NXCIT @1.0 x7-9 Reps
  4. Slam Med Ball Right Foot Staggered Overhead x3 Reps
  5. Downward Rotational Shot Toss Med Ball Single Arm x3 Reps ea
  6. Reverse Cuban External Rotation Ipsilateral Rebound x22-24 Reps ea 
  7. Shoulder Press Landmine 2 Band Contralateral Antagonist Facilitated Shock Method x11-14 Reps ea
  8. Overhead Delt Quadruped Ipsilateral Rebound x14-17 Reps ea 
  9. Overhead Rotational Shot Toss Med Ball Single Arm  x3 Reps ea
  10. Diagonal Band Pull Contra Lateral Single Arm  x3 Reps ea
  11. Intra-Set RPR Upper Body

Watch an ATHLETE complete the cycle of exercises above in 3:30 to 4:30 minutes

Block 3 (3 Sets)

  1. Upper Push Pull NXCIT Dynamic Power Potentiation Cycling 1+1+1 ea
  2. Row ½ Kneeling Cable Ipsilateral Oscillatory x11-14 ea
  3. Tricep Extension Cable Band Over Head Staggered x6-7 Reps 
  4. Shock Row Jammer Ipsilateral x4 Reps ea
  5. Shrug Band Staggered x13-17 Reps 
  6. Curl Band Pronation / Supination Staggered x9-12 Reps  
  7. Gripper Underhand x18-21 Reps
  8. Clark 105 Torque Pulse(3-Way Foot) x13-16 Reps ea
  9. Intra-Set RPR Upper Body

Watch an ATHLETE complete the cycle of exercises above in 2 to 3 minutes

Block 4 (1 Sets)

               Relaxed Pull Up Hang x60sec

Friday Speed – Full Body (Gen5)

Warm up is RPR 3 mins – individual Vestibular Reset – 30sec– Hormonal Strain 1 Min – Running Protocol

Block 1 (4 Sets)

  1. Clark 105 Torque Isometric Overcoming –  Dynamic Power Potentiation Cycling x1s + 1s + 1s ea
  2. Step Up Pit Shark Bnd NXCIT 1 Plate x13-15 Reps + 13-15 ea 
  3. Yuri Drive Band(Internal Rotation Foot) x9-12 Reps ea
  4. 10m Fly 1080 Assist x10yds
  5. Arch Ankle Supination(3-Way Foot) x10sec ea
  6. Cuban External Rotation Ipsilateral Oscillatory Isometric x46-51 Reps ea
  7. Loaded Squat Jump x2 Reps ea
  8. Glute Hamstring Supinated Kicks Single Leg Oscillatory Isometric (3-Way Foot) x37-46 Reps ea
  9. Psoas Prone Band Kicks Single Leg Oscillatory Isometric (3-Way Foot) x32-37 Reps ea
  10. Primetime Mini Straight Leg 1080 Assist Fly x10yds
  11. Spring Ankle Belt Isometric Overcoming (3-Way Foot) x10sec ea
  12. Intra-Set RPR Lower Body

Block 2 (3 Sets)

  1. Top End Propulsion Belt Drive NXCIT Isometric Overcoming Dynamic Power Potentiation Cycling  x1s+1s+1s ea
  2. Drop Jump Band Hex Bar Staggered Alternating(Narrow Stance) x4 Reps ea
  3. Razor Curl 3 Band Assisted Resisted Rebound Speed(3-Way Foot) x40-43 Reps ea
  4. Hip Flexion Standing Band NXCIT Oscillatory Isometric x26-31 Reps ea
  5. Start Propulsion Band Pull NXCIT Oscillatory x12-14 Reps ea
  6. Double Accelerated Jump Incline Box Band Alternating  x4 Reps ea
  7. Primetime Mini Bent Knee Fly 1080 Assisted x10yds
  8. Groin Adduction Standing Contralateral Oscillatory Isometric (3-Way Foot)(Narrow Stance) x23-30 Reps ea
  9. Intra-Set RPR Lower Body

Block 3 (3 Sets)

  1. Bench Press DB OC x13-18 Reps
  2. Lat Pulldown Band NXCIT Disadvantageous Oscillatory x14-16 Reps
  3. Shoulder Press Dumbbell Staggered Oscillatory x21-26 Reps
  4. Tricep Pushdown Band x15-18 Reps
  5. Change Of Direction Internal Cut Isometric Overcoming x10sec ea
  6. Intra-Set RPR Upper Body