BACKS - STRENGTH & POWER GROUP

CONSIDERATIONS
My first idea was to mix 3 great methods : The russian conjugate method, Calvin Dietz's Triphasic training, Velocity based training
Influences : Mark Rippetoe's Texas Method, EXOS, Westside Barbell, Chad Waterbury, Strong by Science
Conjugate method : exercises rotations every two weeks, trying to use the best variation to stick to the cycle goals
Triphasic training : each 2-week cycle emphasizes on a specific muscle contraction : Eccentric > Isometric > Concentric
Lower body velocity based training : Monday : absolute & circa-max strength - Wednesday : strength speed & speed strength - Friday : starting strength & speed
Lower Body : each day has its own style of training : Powerlifting (the strongest athletes), Weightlifting (the most powerful athletes), Track & Field (the fastest athletes)
Datas : Squat / Bench press / Deadlift -> Mean velocity // Olympic lifts -> Peak velocity // 5 meter sprint -> Time
Velocity based training - Monday : Cycles 1 & 2 : <0.5m/s - Cycle 3 : 0.5-0.75m/s
Velocity based training - Wednesday : 0.75-1.3m/s
Velocity based training - Friday : >1.3m/s
Upper Body : each day has a push/pull superset variation. Wednesday has a prehab component. Friday has a "Beach weights" finisher complex. Strength & Hypertrophy are the goals
Rep ranges : Cycle 1 : Monday 5's & Wednesday-Friday 10-12's // Cycle 2 : Monday 3's & Wednesday-Friday 8-10's // Cycle 3 : Monday 2's & Wednesday-Friday 6-8's
Player position considerations : some slight changes occured in exercise selection between middle and edges players, especially on Fridays

POWERLIFTING MONDAY
HIGH FORCE, LOW SPEED Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Focus -> Introduction Eccentric Isometric Concentric
Exercise selection -> High range of motion Opportunity to pause at a good angle Dead start, Short range, Acceleration
Squat Slow eccentric Front squat Paused safety bar back squat Box squat + bands
UB horizontal push Slow eccentric DB Bench press Spoto Press Bench press off pins (ACJ width) + bands
UB vertical pull Slow eccentric Chin up Paused neutral grip Pull up Pull up
Hinge Slow eccentric romanian deadlift Paused deadlift (under knees) Above knees rack pull + bands

WEIGHTLIFTING WEDNESDAY
MED FORCE, MED SPEED Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Focus -> Introduction LB Strength speed LB strength speed LB strength speed
Exercise selection -> Olympic lift variations Olympic lift variations Olympic lift variations
Olympic lift Power clean (technique) Clean pull Power clean
Olympic lift contrast Clean pull Power clean Trap bar jump
UB vertical push Slow eccentric DB Z Press Paused BB Military press Push press
UB horizontal pull Slow eccentric DB Single arm row Paused BB Bench pull Pendlay row
Shoulder saver Slow eccentric face pull Paused Y T W Seated DB external rotators

TRACK & FIELD FRIDAY

LOW FORCE, HIGH SPEED Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Focus -> Introduction Overspeed eccentric plyometrics Dead start / Balistic / Plyometrics Plyometrics / Acceleration
Exercise selection -> Single leg horizontal & vertical forces Single leg horizontal & vertical forces Jump & Sprint
Vertical force Borzov landings (drop) Dead start Borzov hops Hurdles jumps
Horizontal force Heiden bounds with pause Bouncing strides 5 meters sprint
UB 45° push Slow eccentric DB Incline press Paused Swiss bar incline press BB Incline press
UB 45° pull Slow eccentric supination BB Bent over row Paused Swiss bar bent over row Landmine row
Beach weights Shoulder complex Push/Pull bodyweight complex Bi's / Tri's / Traps complex
 WEEK 1 - INTRODUCTION WEEK 2 - ECCENTRIC WEEK 3 - ECCENTRIC WEEK 4 - ISOMETRIC WEEK 5 - ISOMETRIC WEEK 6 - CONCENTRIC WEEK 7 - CONCENTRIC
MONDAY 50' UPPER BODY MONDAY 50' POWERLIFTING MONDAY 50' POWERLIFTING MONDAY 50' POWERLIFTING MONDAY 50' POWERLIFTING MONDAY 50' POWERLIFTING MONDAY 50' POWERLIFTING
A BB Bench press 20' Up to 5RM + 2x5 @ 90% 5RM A Front squat 15' 5x5 <0.5m/s 4010 A Front squat 15' 5x5 <0.5m/s 4010 A Safety bar back squat 15' 5x3 <0.5m/s 1311 A Safety bar back squat 15' 5x3 <0.5m/s 1311 A Box squat + Bands 15' 6x2 0.5-0.75m/s 12X1 A Box squat + Bands 15' 6x2 0.5-0.75m/s 12X1
B BB Bench pull 15' Up to 5RM + 2x5 @ 90% 5RM B1 DB Bench press 20' 5x5 RIR 1 4010 B1 DB Bench press 20' 5x5 Add weight 4010 B1 Spoto press 20' 5x3 <0.5m/s 1311 B1 Spoto press 20' 5x3 <0.5m/s 1311 B1 Bench press off pins + Bands 20' 6x2 0.5-0.75m/s 12X1 B1 Bench press off pins + Bands 20' 6x2 0.5-0.75m/s 12X1
C1 DB Military press 3-4x10 B2 Chin up 5x5 BW 4010 B2 Chin up 5x5 Add weight 4010 B2 Neutral grip pull up 5x3 Weighted 1013 B2 Neutral grip pull up 5x3 Add weight 1013 B2 Pull up 6x2 RIR 2 12X0 B2 Pull up 6x2 Add weight 12X0
C2 DB Bent over row 15' 3-4x10 C Romanian deadlift 15' 5x5 RIR 3 4010 C Romanian deadlift 15' 5x5 Add weight 4010 C Deadlift - Pause under knees 15' 5x3 RIR 3 1113 C Deadlift - Pause under knees 15' 5x3 Add weight 1113 C Above knees rack pull + Bands 15' 6x2 0.5-0.75m/s 12X1 C Above knees rack pull + Bands 15' 6x2 0.5-0.75m/s 12X1
C3 Farmer's walk 3-4x40m

WEDNESDAY 50' WHOLE BODY WEDNESDAY 45' WEIGHTLIFTING WEDNESDAY 45' WEIGHTLIFTING WEDNESDAY 45' WEIGHTLIFTING WEDNESDAY 45' WEIGHTLIFTING WEDNESDAY 45' WEIGHTLIFTING WEDNESDAY 45' WEIGHTLIFTING
A Front squat 20' Up to 5RM + 2x5 @ 90% 5RM A Power clean 15' 5x3 Technique X A Power clean 15' 5x3 Add weight X A Clean pull 10' 3x3 1.0-1.2.m/s X A Clean pull 10' 3x3 1.0-1.2m/s X A Power clean 15' 7-8x1 Ramp up X A Power clean 15' 7-8x1 1RM Test X
B Chin up 15 Up to 5RM + 2x5 @ 90% 5RM B Clean pull 10' 3x3 1.0-1.2m/s X B Clean pull 10' 3x3 1.0-1.2.m/s X B Power clean 15' 6x2 Ramp up X B Power clean 15' 6x2 Ramp up X B Trap bar jump 10' 3x3 X B Trap bar jump 10' 3x3 X
C1 Swiss ball leg curl 3-4x10 B1 DB Z Press 15' 4x10-12 RPE 8 3010 B1 DB Z Press 15' 4x10-12 RPE 9 3010 C1 BB Military press 15' 4x8-10 RPE 8 1210 C1 BB Military press 15' 4x8-10 RPE 9 1210 C1 Push press 15' 4x6-8 RPE 8 X C1 Push press 15' 4x6-8 RPE 9 X
C2 Weighted push up 15' 3-4x10 B2 DB Single arm row 4x10-12 RPE 8 3010 B2 DB Single arm row 4x10-12 RPE 9 3010 C2 BB Bench pull 4x8-10 RPE 8 1012 C2 BB Bench pull 4x8-10 RPE 9 1012 C2 Pendlay row 4x6-8 RPE 8 12X0 C2 Pendlay row 4x6-8 RPE 9 12X0
C3 Heavy sandbag walk 3-4x40m C Face pull 5' 3x10-12 RPE 8 3011 C2 Face pull 5' 3x10-12 RPE 9 3011 D Y's & T's 5' 3x8+8 4-6kg 2011 D Y's & T's 5' 3x8+8 4-6kg 2011 D DB external rotators 5' 3x8 6-10kg 3010 D DB external rotators 5' 3x8 6-10kg 3010

THURSDAY 50' WHOLE BODY THURSDAY 45' TRACK & FIELD THURSDAY 45' TRACK & FIELD FRIDAY 45' TRACK & FIELD FRIDAY TRACK & FIELD FRIDAY 40' TRACK & FIELD FRIDAY 30' TRACK & FIELD
A Deadlift 20' Up to 5RM + 2x5 @ 90% 5RM A Borzov landings 10' 4x5/s BW - A Borzov landings 10' 4x5/s Light DB - A Dead start Borzov hop 10' 5x3/s BW 13X0 A Dead start Borzov hop 10' 5x3/s BW 13X0 A Hurdles jumps 10' 4x6 BW X A Hurdles jumps 10' 4x6 BW X
B BB Military press 15' Up to 5RM + 2x5 @ 90% 5RM B Heiden bounds (pause) 10' 4x10/s BW X B Heiden bounds (pause) 10' 4x10/s BW X B Bouncing strides 10' 5x20m BW X B Bouncing strides 10' 5x20m BW X B 5 meters sprint 10' 6x1 BW X B 5 meters sprint 10' 6x1 BW X
C1 Goblet bulgarian split squat 3-4x10 C1 DB Incline press 10' 4x10-12 RPE 8 2010 C1 DB Incline press 10' 4x10-12 RPE 9 2010 C1 Swiss bar incline press 10' 4x8-10 RPE 8 1310 C1 Swiss bar incline press 10' 4x8-10 RPE 9 1310 C1 BB Incline press 15' 4x6-8 RPE 8 1010 C1 BB Incline press 15' 4x6-8 RPE 8 1010
C2 Horizontal pull up 15' 3-4x10 C2 BB Bent over row 4x10-12 RPE 8 2010 C2 BB Bent over row 4x10-12 RPE 9 2010 C2 Swiss bar bent over row 4x8-10 RPE 8 1013 C2 Swiss bar bent over row 4x8-10 RPE 9 1013 C2 Landmine row 4x6-8 RPE 8 1010 C2 Landmine row 4x6-8 RPE 8 1010
C3 Single arm farmer's walk 3-4x40m D Beach : shoulder complex 10' AMRAP 1010 D Beach : shoulder complex 10' AMRAP 1010 D Beach : Bodyweight push/pull 10' AMRAP BW 1010 D Beach : Bodyweight push/pull 10' AMRAP BW 1010 D Beach : Arms complex 5' AMRAP 1010 D Beach : Arms complex 5' AMRAP 1010