Just wanted to give you a run down on what we’ve been doing at PhysXtreme Athletic Performance lately.

We’ve had our athletes following a mixed program with 3 training days per week.

Since we opened mid-January, we’ve ran two full 4 week training cycles.

Each cycle has been broken down further into four microcycles.

Week 1 – Technique, athleticism
Week 2 – Push volume and intensity
Week 3 – Set PR’s (Personal Record’s)
Week 4 – Deload (a week where we grease the groove lots.. weights are 60-70% of any PR’s, and we cut the sets and reps way down.

Here’s the breakdown of the last four week phase of their training which ended today.

Day 1 – Full Body

Full dynamic warm-up including soft-tissue work, dynamic flexibility, mobility drills, as well as activation exercises for any stubborn muscle groups.

1A) DB Snatch 5×5
1B) Box Jumps 5×5

Chris, one of our athletes, hit a 50 3/4″ seated box jump. Not too shabby considering he’s only 5’8″. A seated box jump is where you start from a seated position, so it removes the stretch reflex and makes the jump rely solely on concentric force production.

2A) 1-DB Push Press 4×8
2B) Bent-Over KB Rows 4×8

3A) Overhead Lungewalking 3×16 (steps)
3B) PhysXtreme Face Pulls

4A) Mixed Grip Work (Gripper, Plate pinch, DB Farmer’s walk) 3xmax
4B) Weighted Plank Work (Front, Side (L+R), Front) 3×45 sec w/max weight

Day 2 – Upper Body

Full Warm-Up (As described above)

Greasy Snatch w/DB… to submax weights 5×5

1A) Lying Medball Chest Catch/Throw 5×6
1B) Flat Neutral Grip DB Chest Press 5×6
1C) Mixed Grip Pull-ups 5×6-12

2A) Seesaw KB Press 4×8
2B) 1 Arm DB Rows 4×8

3A) TRX Pushups 3xSubmax reps
3B) DB Shrugs 3×10

4A) Lying Triceps DB Extensions 2×15, 10
4B) DB Curls (Supinating) 2×15, 10

5) Hanging Leg Raises

Day 3 – Lower Body

Warm-up (as described in Day 1)

Greasy Snatch w/DB 5×5 submax weights

1) DB Goblet Squat to Box 5×5

2) DB Step-ups 3×10

3A) Glute & Ham Raise 3×10-15
3B) Prowler 3 x 40 yards

4) Band X-Walking 3×10 (Left, Right, Forward, Backward)

Each workout is finished up with a good 5 minutes of soft-tissue work with rollers and lacrosse ball.

I’d love to hear your comments on our workouts.

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