In-season workout: Rate of Force Development Focus

Mike Potenza

The following program is a Rate of force development plan that can be used for short periods of time during the in-season. It is written with the assumption that the participating athlete is healthy and does not have restrictions. The program is structured in the following order: Core training, Olympic lift teaching exercise// Olympic Lift, Strength exercises paired with a plyometric movement and then assistive movements. You must ensure the athletes receive enough rest between sets. Appropriate rest intervals allow the athlete the proper length of recovery so that power out-put is not compromised by high levels of metabolic fatigue.

*DAY ONE* Core: Stability, Anti-Rotation, Chop pattern	*DAY TWO* Core: Stability, Anti-Rotation, Lift Pattern	*DAY THREE* Core: Stability, Anti-Rotation, MB Throw

Child Squat Quadraped Rotator Stretch x6ea RFE Goblet Hold 4x6ea RFE Jumps after sets 2,3,4 - 3x3ea	OH Squat 3x10 Spiderman Turns 3x5ea RDL Snatch Grip 4x5 Hang Snatch 4x5	Core Board Squat and Reach 3x6ea Foam Roller Periformis 3x15ea Trap Bar Dead Lift 4x5 Continuous Hurdle Jumps 4x5

Chin-Up 4x5	Roller Arm Reach 3x:5sec each	DB Row 4x6ea
Diagonal plate raise 3x8ea	Incline Bench 4x5	Rope Raise Squat 3x8ea
TRX row 3x8	Explosive push-up on ball 4x6	1 Arm TRX Rotational Row 3x8ea
	Slideboard Leg Curl 3x8

Print Page