Principles of the Program
It is important to follow the program correctly In order to make sure you are receiving
the right stimulus to maximize results.
Here is a simple guide to make sure you are performing correctly.
Phase 1: Warm-up
Make sure to perform some form of Dynamic Warm-up before every training session. If
you do not have one you can locate the one I have designed in the Exercise Database.
Phase 2: Performing Functional Movements
• Warm up Sets - At this point you should be fully warm and ready to compete in every
rep. This means every rep is of the highest quality and intensity.
• Intensity - When performing any form of athletic movement always make sure to
progress to a technical 1 rep max. This means you are maximally performing the drill
but not sacrificing any technique.
• Sets & Reps - The sets and reps are given so make sure to record your bests for that
particular day if they can be measured. When performing an athletic movement make
sure that each rep and set given is performed maximally.
• Rest - The rest for each athletic drill is very intuitive. Choose the amount of rest
where you can perform each drill with 100% quality. The muscles should not be
fatigued unless I have noted otherwise.
• Recording - Track your progress from week to week for the drills that can be
measured. Example would be if you are performing a 10 yard start make sure to time
a few of them and record your best time to track progress.
Phase 3: Performing Strength Movements
• Warm up Sets - I usually advise 2 warm-up sets when performing the main
compound movement for strength or power and then lead into the instructed working
sets in the table.
• Sets & Reps - The amount of sets and reps is given in each table to show the athlete
what they must perform for each movement on each and everyday. This means if you
are performing a Deadlift for your Strength Movement and it calls for 5 sets of 5 reps
you would complete 2 warm up sets. Then from here you would progress each of the
5 sets until you reach your heaviest 4 repetitions while maintaining proper technique.
• Load - Make sure that you choose a weight that you can not perform more than the
number of reps given but can complete the full amount of reps with. Typically I suggest
building up to your technical max lift. For instance if it calls for a 2 rep max the prior 4
sets should be a consistent build up. So say you ended at a 300lb 2RM. It should
look something like this...
•Set 1 - 250
•Set 2 - 265
•Set 3 - 275
•Set 4 - 285
•Set 5 - 300 (2RM)
• Tempo - The tempo for each particular rep will be with all out force and speed unless
otherwise noted on the program.
• Rest - Sets of reps >5 = 2 - 3 minutes rest between sets. Sets of reps <5 = 60 - 90
seconds rest between sets. The exception to this is when the program calls for a
superset.
• Recording - Make sure to write down the weight that you performed the lift with in the
table to keep track of progress.
Phase 4: Performing Build Movements
• Sets and Reps - Make sure that you are performing each movement with maximal
intensity. If the set calls for 20 reps that you are performing that set with a weight that
you can do only between 18 - 22 reps with. If you can do more than 22 reps with that
weight then you need to move up.
• Rest - Rest during the Build Phase will try to be minimized. If possible try to stick
closely to 30 - 60 seconds rest between each exercise. If you switch body parts you
can take up to 2 - 3 minute rest. Remember we want to keep this phase short and
intense
• Max Reps - When a movement calls for “Max Reps” make sure that you push yourself
to complete technical failure. What this means is you perform that exercise until you
completely fatigue and or begin to break form compromising your safety.
• Super Set - When a series of movements has a sub-letter next to them i.e. 2a,2b,2c,
these movements will be performed one after the other in order until complete. For
instance: If a day has 1 arm row, incline bench, and chin-ups, these will be done in
order and right after each other. Then when the chin-ups are done the athlete will rest
and start back over with rows until all the sets are complete.
• Timed Sets - When performing timed sets make sure to get a nice steady tempo
throughout the entire length of time called for. If you happen to stop try to get right
back to completing the full amount of time.
