Week 1 – Day 1

Warm Up
Bodyweight Sled Drags
1. 8 x 60 yard return trips with bodyweight on sled going forward
2. 6 x 60 yard return trips with bodyweight on sled going backward
3. 2 x 60 yard return trips with bodyweight on sled going Sideways
Main Exercise
Pin 3 deadlift against 3 sets of mini bands (6 bands in total)
Accessory Work
1. 4 sets of 10 Reps of Weighted Box jumps (15lbs ankle weights)
2. Inverse Curl 3 sets of 10reps with minimum resistance
3. Single Leg Hip/Quad machine 3 sets of 10 reps
4. 3 sets of 90 second Isometric/Quasi-isometric 45 degree holds with bands
Joint Integrity/PreHab/Concussion Limiting Training
1. Reverse Hypers 3 sets of 20
2. "Psoas Sit Up" on med Ball 5 sets of 12
3. Sternum Shrugs with Saftey Squat Bar
4. Head and Neck IsoltaorTM (Mark Asanovich Protocol)
Mandatory Conditioning
(25 minutes of Work with 60 seconds break between rounds)
Zercher Carry With sled (400 meters)
Athletic Training Platform Wrestle (Last man Standing) Treadsled Tabata Sprints
Med Ball Circuit
Yee Systems Bear Crawls and Crab Walks
Week 1 – Day 2
Warm Up
Yee Systems Body Weight Warm Up Med Ball Circuit
Main Exercise
1 Rep Max Seated Floor Over Head press
Accessory Work
1. Dumbbells 3 sets of 10 reps (Heavy)
2. Tricep Extensions
3. Athletic Training Platform V Grip Rows 4 sets of 8 followed by a burnout set
4. Rear Delt Flies 3 sets of 20 reps
5. Single Arm Dumbbell Rows 3 sets of 10 (Heavy)
Joint Integrity/PreHab/Concussion Limiting Training
1. Bamboo bar Shoulder press 4 sets of 25 reps
2. 100 Banded Tricep Extensions/100 banded Face Pulls/
3. Seated War Wagon Shrugs 5 sets of 20
4. Head and Neck IsoltaorTM (Mark Asanovich Protocol)
5. Hip/Ab Machine 100 reps
Upper Body Dynamic Endurance Work
1. Bamboo Bar Static Holds Build up to 5 minutes
2. Med Ball Endurance throws (400 meters)
3. Upper Body Sled Rows And Grapples (400 meters)
Week 1 – Day 3
Warm Up
Bodyweight Sled Drags
1. 4 x 60 yard return trips with bodyweight on sled going forward
2. 2 x 60 yard return trips with bodyweight on sled going backward
3. 2 x 60 yard return trips with bodyweight on sled going Sideways
Main Exercises
All Dynamic Effort percentages are based of the individuals 1 rep max in that given lift. its
NEVER based off a
hypothetical number.
Dynamic Effort Bench
9 sets of 3 reps with Arch Bar (45% Bar Weight and 25% Band Tension)
Dynamic Effort Squat
12 sets of 2 reps with Cambared Bar (
50% Bar Weight and 25% Chain Weight)
Dynamic Effort Deadlift
12 sets of 2 reps Sumo (50% Bar Weight and 25% Band Tension)
Accessory Work (Depending On Given Weaknesses)
1. Decline dumbbells 3 sets of 20 (medium intensity)
2. Inverse Curl 3 sets of 15 reps (Focus On fast Contraction)
3. Pull ups 3 sets of 15 reps
4. Single Leg Hip/Quad machine 3 sets of 10 reps
Plyometrics
1. Single Leg Bounding 30 yards
2. Kneeling Box Jumps to a predetermined height (40 Jumps total)
3. Med Ball Drops with Reversal against Bands
4. Plyo Push Ups 4 sets of 10 reps
Joint Integrity/PreHab/Concussion Limiting Training
1. Reverse Hypers 3 sets of 20
2. "Psoas Sit Up" on med Ball 5 sets of 12
3. Banded Hamstrings Curls 100 reps
4. Bamboo Bar Shoulder Complex
5. Head and Neck IsoltaorTM (Mark Asanovich Protocol)
Week 2 – Day 1
Warm Up
(10-15minutes)
1. Reverse Hypers 3 sets of 10
2. "Psoas Sit Up" on med Ball 5 sets of 20
3. 45 degree back raises 3 sets of 20 (just body weight)
Main Exercise
(20 minutes)
3 rep max Good morning with safety squat bar
Accessory Work
(20 Minutes)
1. 4 sets of 10 Reps of Weighted Box jumps (15lbs ankle weights)
2. Inverse Curl 3 sets of 10reps with minimum resistance
3. Single Leg Hip/Quad machine 3 sets of 10 reps
Mandatory Conditioning
(15 minutes Of Work with 30 seconds break between rounds)
1. War wagon with 270lbs Sprint (400 meters)
2. Treadsled Farmers Walks 5 minutes
3. Yee Systems Bear Crawls and Crab Walks 5 minutes
Joint Integrity/PreHab/Concussion Limiting Training
1. Lying Hamstring Curls with ankle weights 100 reps
2. Hip Joint Mobility (John Quint Protocol)
3. Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
4. Head and Neck IsoltaorTM (Mark Asanovich Protocol)
5. 3 sets of 90 second Isometric/Quasi-isometric 45 degree holds with
bands
Week 2 – Day 2 Warm Up
Upper Body Sleds
Main Exercise
1-3 rep max Heavy Push Ups on bar placed on the bottom of power rack. Work Up by adding a
set of chain per set.
When finished execute 1 max reps sets with body weight and try break previous record.
Accessory Work
(Progress From Last Week)
1. Dumbbells 3 sets of 10 reps (Heavy)
2. Athletic Training Platform V Grip Rows 4 sets of 8 followed by a burnout
set
3. Rear Delt Flies 3 sets of 20 reps
4. Single Arm Dumbbell Rows 3 sets of 10 (Heavy)
5. Hip/Ab Machine 100 reps
(Secondary Work Out)
Joint Integrity/PreHab/Concussion Limiting Training
1. Bamboo bar Shoulder press 4 sets of 25 reps
2. 100 Banded Tricep Extensions/100 banded Face Pulls/
3. Seated War Wagon Shrugs 5 sets of 20
4. Head and Neck IsoltaorTM (Mark Asanovich Protocol)
Week 2 – Day 3
Warm Up
Bodyweight Sled Drags
1. 4 x 60 yard return trips with bodyweight on sled going forward
2. 2 x 60 yard return trips with bodyweight on sled going backward
3. 2 x 60 yard return trips with bodyweight on sled going Sideways
Main Exercises
All Dynamic Effort percentages are based of the individuals 1 rep max in that given lift. its
NEVER based off a
hypothetical number.
Dynamic Effort Bench
9 sets of 3 reps with Arch Bar (45% Bar Weight and 25% Band Tension) Dynamic Effort Squat
12 sets of 2 reps with Cambared Bar (
55% Bar Weight and 25% Chain Weight)
Dynamic Effort Deadlift
12 sets of 2 reps Sumo (50% Bar Weight and 25% Band Tension)
Accessory Work
(Depending On Given Weaknesses)
1. Shoulder press with dumb bells 3 sets of 20 (medium intensity)
2. Inverse Curl 3 sets of 15 reps (Focus On fast Contraction)
3. Pull ups 3 sets of 15 reps
4. Single Leg Hip/Quad machine 3 sets of 10 reps
Plyometrics
1. Single Leg Bounding 30 yards
2. Plyo Push Ups 4 sets of 10 reps
3. Box jumps with ankle weights 4 sets of 10 reps
Secondary Work Out
Joint Integrity/PreHab/Concussion Limiting Training
1. Reverse Hypers 3 sets of 20
2. "Psoas Sit Up" on med Ball 5 sets of 12
3. Banded Hamstrings Curls 100 reps
4. Bamboo Bar Shoulder Complex
5. Head and Neck IsoltaorTM (Mark Asanovich Protocol)
Week 3 – Day 1
Warm Up
(10-15minutes)
1. Reverse Hypers 3 sets of 10
2. Upper Body sleds
Main Exercise
(20 minutes)
Snatch grip dead lift Max
Belt squat Box squats 4 sets of ten
Accessory Work
(20 Minutes)
1. 4 sets of 10 Reps of Weighted seated Box jumps (20lbs ankle weights)
2. Inverse Curl 3 sets of 10reps with minimum resistance
3. Single Leg Hip/Quad machine 3 sets of 10 reps
Mandatory Conditioning
(15 minutes Of Work with 30 seconds break between rounds)
1. Belt squat walks 3 rounds of 5 minutes with body weight
Joint Integrity/PreHab/Concussion Limiting Training
1. Hip Joint Mobility (John Quint Protocol)
2. Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
3. 3 sets of 90 second Isometric/Quasi-isometric 45 degree holds with
bands
Week 3 – Day 2
Warm Up
(10-15minutes)
1. Reverse Hypers 3 sets of 10
2. Upper body sleds
Main Exercise
(20 minutes)
Bamboo bar bench 3 sets of 20 Dumbbell Bench press 3 sets 20 Dirty 30's (4 sets)
• 10 skull crushers
• 10 pullovers
• 10 presses
Accessory Work
(20 Minutes)
1. 4 sets of 10 Reps of Weighted seated Box jumps (20lbs ankle weights)
2. Inverse Curl 3 sets of 10reps with minimum resistance
3. Single Leg Hip/Quad machine 3 sets of 10 reps
Mandatory Conditioning
(15 minutes Of Work with 30 seconds break between rounds)
1. Belt squat walks 3 rounds of 5 minutes with body weight
Joint Integrity/PreHab/Concussion Limiting Training
1. Lying Hamstring Curls with ankle weights 100 reps
2. Hip Joint Mobility (John Quint Protocol)
3. Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
4. 3 sets of 90 second Isometric/Quasi-isometric 45 degree holds with
bands
Week 3 – Day 3 Warm Up
Upper body Sled Pulls 8-10 x 60 yard return trips with body weight
Main Exercises
All Dynamic Effort percentages are based of the individuals 1 rep max in that given lift. its
NEVER based off a
hypothetical number.
Dynamic Effort Bench
9 sets of 3 reps with Arch Bar (45% Bar Weight and 25% Band Tension)
Dynamic Effort Squat
12 sets of 2 reps with Cambared Bar ( 60% Bar Weight and 25% Chain Weight)
Dynamic Effort Deadlift
12 sets of 2 reps conventional (50% Bar Weight and 25% Band Tension)
Accessory Work
(Depending On Given Weaknesses)
1. Shoulder press with dumb bells 3 sets of 20 (medium intensity)
2. Inverse Curl 3 sets of 15 reps (Focus On fast Contraction)
3. Single Leg Hip/Quad machine 3 sets of 10 reps
4. Hip abdominal developer 3 sets of 10 reps
Plyometrics
Box jumps with ankle weights 4 sets of 10 reps
Week 4 – Day 1
Warm Up
(10-15minutes)
1. sled pulls with body weight
Main Exercise
(20 minutes)
3 sets of 10 reps Good morning with safety squat bar conventional Deadlift max
Accessory Work
(20 Minutes)
1. 4 sets of 10 Reps of Weighted Box jumps (15lbs ankle weights)
2. Inverse Curl 3 sets of 10reps with minimum resistance
3. Single Leg Hip/Quad machine 3 sets of 10 reps
Mandatory Conditioning
(15 minutes Of Work with 30 seconds break between rounds)
1. War wagon with 270lbs Sprint (400 meters)
2. Safety squat bar walks body weight (400 meters)
Joint Integrity/PreHab/Concussion Limiting Training
1. Lying Hamstring Curls with ankle weights 100 reps
2. Hip Joint Mobility (John Quint Protocol)
3. Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
4. Head and Neck IsoltaorTM (Mark Asanovich Protocol
Week 4 – Day 2 Warm Up
Upper Body Sleds
Main Exercise
1 Rep Max Bench press
3 sets of 20 Bamboo Bar bench press
Accessory Work
(Progress From Last Week)
1. Seated Shoulder Press 3 sets of 12 reps
2. Bent Over Rows Using V rack 10 sets of 10 reps
3. Single Arm Dumbbell Snatches 3 sets of 10 reps
4. Bandbell Isometric Holds 5 sets of 1 minute at different Joint angles
*All exercises supersets with 45 degree hyper Iso Holds (Secondary Work Out)
Joint Integrity/PreHab/Concussion Limiting Training
1. Bamboo bar Shoulder press 4 sets of 25 reps
2. 100 Banded Tricep Extensions/100 banded Face Pulls/
3. Seated War Wagon Shrugs 5 sets of 20
4. Head and Neck IsoltaorTM (Mark Asanovich Protocol)
Week 4 – Day 3
Warm Up
Bodyweight Sled Drags
1. 4 x 60 yard return trips with bodyweight on sled going forward
2. 2 x 60 yard return trips with bodyweight on sled going backward
3. 2 x 60 yard return trips with bodyweight on sled going Sideways
Main Exercises
All Dynamic Effort percentages are based of the individuals 1 rep max in that given lift. its
NEVER based off a
hypothetical number.
Dynamic Effort Bench
9 sets of 3 reps with Arch Bar (45% Bar Weight and 25% Band Tension)
Dynamic Effort Squat
12 sets of 2 reps with Cambared Bar ( 50% Bar Weight and 25% Chain Weight)
Dynamic Effort Deadlift
12 sets of 2 reps Sumo (50% Bar Weight and 25% Band Tension)
Accessory Work
(Depending On Given Weaknesses)
1. Decline dumbbells 3 sets of 20 (medium intensity)
2. Inverse Curl 3 sets of 15 reps (Focus On fast Contraction)
3. Pull ups 3 sets of 15 reps
4. Single Leg Hip/Quad machine 3 sets of 10 reps
Plyometrics
1. Single Leg Bounding 30 yards
2. ,neeling Box +umps to a predetermined height (40 +umps total)
3. Med Ball Drops with Reversal against Bands
4. Plyo Push Ups 4 sets of 10 reps
+oint Integrity/PreHab/Concussion Limiting Training
1. Reverse Hypers 3 sets of 20
2. Psoas Sit Up on med Ball 5 sets of 12
3. Banded Hamstrings Curls 100 reps
4. Bamboo Bar Shoulder Complex
5. Head and Neck IsoltaorTM (Mark Asanovich Protocol)