Episode 42: Work Capacity Templates - Podcast Show Notes

Episode 42 – Show Notes
robbie.ultimateperformance@gmail.com
Speed & Multi-Directional Speed
Elastic/Reactive Strength (Speed-Strength
Explosive Strength (Strength-Speed & Speed-Strength)
Maximum Strength
Hypertrophy (if needed)
Body Composition (if needed)
Work Capacity
Movement Quality
Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health

3 Day Program Template 1
Day 1&5: Linear Day Day 3: Multi-Directional Day
Foam Roll: Foam Roll:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Med Ball) - Pecs (Med Ball)
Tennis ball/ Sliotar Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
Stretch or FMS weak link Stretch or FMS weak link
Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug into Lateral Lunge/Squat
Heel Butt & Reach Heel Butt into Lateral Lunge/Squat
Overhead Reverse Lunge Walk Lateral A-March
Inchworm Lateral A-Skip
Spiderman Lateral Crossover Skip
Straight Leg Walk Lateral Crossunder Skip
Backward Reaching Single Leg Deadlift walk Lateral Shuffle (stay low)
A-March Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Dynamic Hip Turns x20secs
High Heels Acceleration-Deceleration into Athlete Stance x5
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): Explosive Hops & Med Ball Throws (Speed-Strength):
A1: Explosive Jumps/Hops (NCM): A1: Explosive Hops (NCM):
Day 1: Linear Hurdle Jumps 3x5 Day 3: Lateral/Medial Hurdle Hops 3x3 Each Leg
Day 5: Linear Hurdle Hops 3x5 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM): A2: Explosive Med Ball Throws (NCM):
Day 1: Horizontal Chest Throw – Overhand 2x5 Day 3: ½ Kneeling Rotational Throw 2x5
Day 5: Underhand Overhead Backwards Throw 2x5
Linear Speed: Multi-Directional Drills (Planned):
10m Accelerations 1x6 – 2 Point Start 5m – Shuffle to Base 1x3 Each Side
5m – Crossover to Base 1x3 Each Side
5m – Directional Step to Base 1x3 Each Side
Rest Interval: 60secs/Reps Rest Interval: 1min/Sets
Day 1 & 5 - Linear: Day 3 – Multi-Directional:
SMR – Roller: SMR – Roller:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
FMS Weak Link: FMS Weak Link:
Time: 5-10mins Time: 5-10mins

Dynamic Warm Up - Linear : Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug into Lateral Lunge/Squat
Heel Butt & Reach Heel Butt into Lateral Lunge/Squat
Overhead Reverse Lunge Walk Lateral A-March
Inchworm Lateral A-Skip
Spiderman Lateral Crossover Skip
Straight Leg Walk Lateral Crossunder Skip
Backward Reaching Single Leg Deadlift walk Lateral Shuffle (stay low)
A-March Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees BW Squats (In Place) x10
High Heels NCM Squat Jump to Single Leg Landing x3 Each Leg
Straight Leg Skip Dynamic Hip Turns x20secs
Backpedal Acceleration-Deceleration into Athlete Stance x5
BW Squats (In Place) x10
NCM Squat Jump to Single Leg Landing x3 Each Leg
Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): Explosive Hops & Med Ball Throws (Speed-Strength):
A1: Explosive Jump/ Hops (NCM & CM): A1: Explosive Hops (NCM & CM):
Day 1: Day 3:
NCM Linear Hurdle Jump 2x5 NCM Lateral/Medial Hurdle Hop 2x3 Each Leg
CM Linear Hurdle Jumps i Hops 1x5 CM Lateral/Medial Hurdle Hop 1x3 Each Leg
Day 5:
NCM Linear Box Hops 2x5
CM Linear Box Hop 1x5
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM):
Day 1: Day 3:
NCM Horizontal Chest Throw – Overhand 2x5 ½ Kneeling Rotational Throw 3x5
CM Horizontal Chest Throw – Overhand 1x5
Day 5:
NCM Backward Overhead Throw – 2x5
CM Backward Overhead Throw 1x5
Total Time: 10mins Total Time: 10mins
Linear Speed: Multi-Directional Speed Drills (Planned):
10m Accelerations 1x6 – 2 Point Start 5m – Shuffle to Base 1x3 Each Side
5m – Crossover to Base 1x3 Each Side
5m – Directional Step to Base 1x3 Each Side
Rest Interval: 60secs -Reps Rest Interval: 60secs - Sets
Total Time: 5mins Total Time: 5mins
Day 1 - Linear: Day 3 – Multi-Directional: Day 5 – Linear
SMR – Roller: SMR – Roller: SMR – Roller:
- Quads - Quads - Quads
- TFL & IT Band - TFL & IT Band - TFL & IT Band
- Adductors - Adductors - Adductors
- Hamstrings - Hamstrings - Hamstrings
- Calves - Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats - Lats
- Pecs (Medball) - Pecs (Medball) - Pecs (Medball)
SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar
- Feet - Feet - Feet
- Glutes (cross leg) - Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins Time: 5mins
FMS Weak Link: FMS Weak Link: FMS Weak Link:
Time: 5-10mins Time: 5-10mins Time: 5-10mins

Dynamic Warm Up - Linear : Dynamic Warm Up – Multi-Directional: Dynamic Warm Up - Linear :
Knee Hug Knee Hug into Lateral Lunge/Squat Knee Hug
Heel Butt & Reach Heel Butt into Lateral Lunge/Squat Heel Butt & Reach
Overhead Reverse Lunge Walk Lateral A-March Overhead Reverse Lunge Walk
Inchworm Lateral A-Skip Inchworm
Spiderman Lateral Crossover Skip Spiderman
Straight Leg Walk Lateral Crossunder Skip Straight Leg Walk
Backward Reaching Single Leg Deadlift walk Lateral Shuffle (stay low) Backward Reaching Single Leg Deadlift walk
A-March Carioca A-March
A-Skip Lateral Crawl w/Push Up x5 A-Skip
High Knees BW Squats (In Place) x10 High Knees
High Heels NCM Squat Jump to Single Leg Landing x3 Each Leg High Heels
Straight Leg Skip Dynamic Hip Turns x20secs Straight Leg Skip
Backpedal Acceleration-Deceleration into Athlete Stance x5 Backpedal
BW Squats (In Place) x10 BW Squats (In Place) x10
NCM Squat Jump to Single Leg Landing x3 Each Leg NCM Squat Jump to Single Leg Landing x3 Each Leg
Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each
Time: 10mins Time: 10mins Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): Explosive Hops/ Bounds & Med Ball Throws (Speed-Strength): Elastic Jumps/ Hops & Med Ball Throws (Speed-Strength):
A1: Explosive Jump/ Hops (NCM & CM): A1: Explosive Hops (NCM & CM): A1: Elastic Jump/ Hops (DC & DC Continuous):
Day 1: Day 3: Day 5:
Jumps: Hops: Jumps:
NCM Linear Hurdle Jump 1x5 NCM Lateral/Medial Hurdle Hop 1x3 Each Leg DC Linear Hurdle Jump 1x5
CM Linear Hurdle Jumpsinear ral/Medial Hurdle Hops 1x5 CM Lateral/Medial Hurdle Hop 1x3 Each Leg DC Continuous Linear Hurdle Jumps 1x10
Hops: Bounds: Hops:

NCM Linear Hurdle Hops 1x5 NCM Lateral Bound 1x5 Each Leg DC Linear Hurdle Hop 1x5
CM Linear Hurdle Hops sinear ral/Medial Hurdle Hops1x5 CM Lateral Bounds 1x5 Each Leg DC Continuous Linear Hurdle Hop 1x10
Rest Interval: 60secs Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM & CM): A2: Elastic Med Ball Throws (DC):
Day 1: Day 3: Day 5:
NCM Horizontal Chest Throw – Overhand 1x5 NCM Standing Rotational Throw 1x5 DC Overhead Backwards Throw 2x5
CM Horizontal Chest Throw – Overhand 1x5 CM Standing Rotational Throws 1x5
Rest Interval: 60secs Rest Interval: 60secs Rest Interval: 60secs
Total Time: 10mins Total Time: 10mins Total Time: 10mins
Linear Acceleration Wall Drills: Multi-Directional Wall Drills: Linear Absolute Speed Wall Drills:
Posture Holds 1x15secs Each Side Posture Holds - Cutting 1x15secs Each Side Posture Holds 1x15secs Each Side
Load & Lift 1x3 Each Side Load & Lift – Cutting 1x3 Each Side Heel Recovery 1x3 Each Side
1 Count 1x3 Each Side Posture Holds - Crossover 1x15secs Each Side 1 Cycle 1x3 Each Side
Load & Lift – Crossover 1x3 Each Side
Total Time: 5mins Total Time: 5mins Total Time: 5mins
Linear Speed (Acceleration): Multi-Directional Speed Drills (Planned): Linear Speed (Absolute Speed):
10m Accelerations 1x6– 2 Point Start 5m Shuffle to Base 1x3 Flying 30’s 1x3
5m Crossover to Base 1x3
5m Directional Step 1x3
Rest Interval: 60secs – Reps Rest Interval: 60secs – Sets Rest Interval: 180secs – Reps
Total Time: 10mins Time: 5mins Total Time: 10mins
 A: Power Clean (Light Technique) 3x5
 B: Back Squat (Low Total Volume) 3x5
 EDT: 10-15mins
 C1: Back Squat or Goblet Squat 12-15RM x1-5
 C2: 3PT DB Row – Neutral Grip 12-15RM x1-5
 EDT: 10-15mins
 D1: Kettlebell Swings x1-5
 D2: DB Press Variation 12-15RM x1-5
 Core
 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

 A: Power Snatch (Light Technique) 3x5
 B: Bench Press Variation (Low Total Volume) 3x5
 EDT: 10-15mins
 C1: ½ Kneeling 2 Arm High Cable Row 12-15RM x1-5
 C2: RFE Split Squat Variation12-15RM x1-5
 EDT: 10-15mins
 D1: BB Romanian Deadlift 12-15RM x1-5
 D2: Push Up Variation x1-5
 Core

 A: Power Clean (Light Technique) 3x5
 B: Chin/Pull Up Variation (Low Total Volume) 3x5
 EDT: 10-15mins
 C1: Trap Bar Deadlift 12-15RM x1-5
 C2: Overhead Press Variation 12-15RM x1-5
 EDT: 10-15mins
 D1: Reverse Lunge Variation 12-15RM x1-5
 D2: TRX Row Variation x1-5
 Core

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
Rest Interval: 180secs

Strength:
B: Trap Bar Deadlift 3x5 3x5 3x5 2x4

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins
C1: Trap Bar Deadlift 1-5reps 1-5reps 1-5reps 1-5reps
C2: Log Press 1-5reps 1-5reps 1-5reps 1-5reps
Rest Interval: 3-5mins/ circuits

D1: DB Goblet Reverse Lunge 1-5reps 1-5reps 1-5reps 1-5reps
D2: TRX Rows – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Core:
E: Anterior Core Choice
Rest Interval:

Strength:
B: Bench Press 3x5 3x5 3x5 2x4

C1: DB Goblet RFE Split Squat 1-5reps 1-5reps 1-5reps 1-5reps
C2: 3PT DB Row – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

D1: KB Swing 1-5reps 1-5reps 1-5reps 1-5reps
D2: Flat DB Press – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Core:
E: Lateral/Rotational Core Choice
Rest Interval:

Strength:
B: Chin Up – Supinated Grip 3x5 3x5 3x5 2x4

C1: DB/BB Romanian Deadlift – 1-5reps 1-5reps 1-5reps 1-5reps
Pronated Grip
C2: Push Up 1-5reps 1-5reps 1-5reps 1-5reps

D1: DB Goblet Squat 1-5reps 1-5reps 1-5reps 1-5reps
D2: TRX Row – Rotational Grip 1-5reps 1-5reps 1-5reps 1-5reps

Core:
Rest Interval:
 A: Olympic Lift 3x5 (Light Technique)
 B: Trap Bar Deadlift 3x6
 C1: Trap Bar Deadlift x 4-6x10-15

 C2: 1 Arm Overhead Press 4-6x10-15
 C3: DB Goblet R Lunge 4-6x10-15
 C4: ½ Kneeling 2 Arm High Cable Row 4-6x10-15
 C5: Core
 Rest 1:1 Work:Rest, or RHR

 B: Bench Press Variation 3x6
 C1: DB Row Variation 4-6x10-15

 C2: DB Goblet RFE Split Squat 4-6x10-15
 C3: DB Press Variation 4-6x10-15
 C4: Kettlebell Swing 4-6x10-15
 C5: Core

 B: Chin/Pull Up Variation 3x6
 C1: Push Up Variation 4-6x10-15

 C2: BB Romanian Deadlift 4-6x10-15
 C3: TRX Row Variation 4-6x10-15
 C4: DB Goblet Squat 4-6x10-15
 C5: Core


Strength:

Circuit: 20RM+
C1: Trap Bar Deadlift 4x10-15 5x10-15 6x10-15 3x10-15
C2: ½ Kneeling Curl & Press – 4x10-15 5x10-15 6x10-15 3x10-15

Neutral Grip
C3: DB Goblet Reverse Lunge 4x10-15 5x10-15 6x10-15 3x10-15
C4: ½ Kneeling 2 Arm High Cable Row – 4x10-15 5x10-15 6x10-15 3x10-15
Rotational Grip
C5: Plank Row 4x5 5x5 6x5 3x5
Rest Interval: 1:1 Work:Rest/ or RHR


Strength:

Circuit: 20RM+
C1: DB Goblet RFE Split Squat 4x10-15 5x10-15 6x10-15 3x10-15
C2: 3PT DB Row – Neutral Grip 4x10-15 5x10-15 6x10-15 3x10-15
C3: KB Swing 4x10-15 5x10-15 6x10-15 3x10-15
C4: Flat DB Press – Neutral Grip 4x10-15 5x10-15 6x10-15 3x10-15
C5: Tall Kneeling Cable Press 4x10 5x10 6x10 3x10


Strength:

Circuit: 20RM+
C1: DB Goblet Squat 4x10-15 5x10-15 6x10-15 3x10-15
C2: TRX Row – Alternating Grip 4x10-15 5x10-15 6x10-15 3x10-15
C3: DB/BB Romanian Deadlift – 4x10-15 5x10-15 6x10-15 3x10-15

Pronated Grip
C4: Push Up 4x10-15 5x10-15 6x10-15 3x10-15
C5: Plank Row 4x5 5x5 6x5 3x5

 Tempo Day
 C1: Push Up Variation 3x8-10 3-0-3-0

 C2: BB Romanian Deadlift 3x8-10 3-0-3-0
 D1: TRX Row Variation 3x8-10 3-0-3-0

 D2: DB Goblet Squat 3x8-10 3-0-3-0
 Core

Power (Strength-Speed):
A: Hang Clean 3x5 3x5 3x5

Strength:
B: Chin Up – Supinated Grip 3x6 3x6 3x6

Paired (Tempo 3-0-3-0):
C1: Push Up 3x8-10 3x8-10 3x8-10
C2: DB/BB Romanian Deadlift – 3x8-10 3x8-10 3x8-10

Pronated Grip
Rest Interval:
Paired (Tempo 3-0-3-0):
D1: DB Goblet Squat 3x8-10 3x8-10 3x8-10
D2: TRX Row – Neutral Grip 3x8-10 3x8-10 3x8-10
Rest Interval:
Core:
 Timed Circuit 2x10-15mins
 C1: Trap Bar Deadlift x10-15

 C2: ½ Kneeling 2 Arm High Cable Row x10-15
 C3: DB Goblet Reverse Lunge x10-15
 C4: Overhead Press Variation x10-15
 Core

 Timed Circuit 2x10-15mins:
 C1: DB Goblet RFE Split Squat x10-15

 C2: DB Row Variation x10-15
 C3: Kettlebell Swing x10-15
 C4: DB Press Variation x10-15
 Core

 Timed Circuit 2x10-15mins
 C1: DB Goblet Squat x10-15

 C2: TRX Row Variationx10-15
 C3: BB Romanian Deadlift x10-15
 C4: Push Up Variation x10-15
 Core


Strength:

Circuit: EDT 20RM+ 2x10min 2x12.5min 2x15min 2x8mins
C1: Trap Bar Deadlift 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C2: ½ Kneeling 1 Arm High Cable Row – 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Neutral Grip
C3: DB Goblet Reverse Lunge 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C4: ½ Kneeling Curl & Press – 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Neutral Grip
Rest Interval: 3-5min - Circuits
Core:
D: Anterior Core Choice
Rest Interval:

Strength:

C1: Goblet DB RFE Split Squat 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C2: 3PT DB Row – Neutral Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C3: KB Swing 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C4: Flat DB Press – Neutral Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Rest Interval: 3-5min - Circuits

Core:
D: Lateral/Rotational Core Choice
Rest Interval:

Strength:

C1: DB Goblet Squat 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C2: TRX Row – Rotational Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C3: DB/BB Romanian Deadlift – 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Pronated Grip
C4: Push Up 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Rest Interval: 3-5min -Circuits

Core:
Rest Interval:
 Circuit – 30-40mins
 C1: Trap Bar Deadlift x30:30/35:25/40:20
 C2: 1 Arm Overhead Press x30:30/35:25/40:20
 C3: DB Goblet R Lunge x30:30/35:25/40:20
 C4: ½ Kneeling High Cable Row x30:30/35:25/40:20
 C5:Anetrior Core x30:30/35:25/40:20

 Circuit – 30-40mins:
 C1: DB Goblet RFE Split Squat x30:30/35:25/40:20
 C2: DB Row Variation x30:30/35:25/40:20
 C3: KB Swing x30:30/35:25/40:20
 C4: DB Press Variation x30:30/35:25/40:20
 C5: Lateral/Rotational Core x30:30/35:25/40:20

 Circuit – 30-40mins:
 C1: BB Romanian Deadlift x30:30/35:25/40:20
 C2: Push Up x30:30/35:25/40:20
 C3: DB Goblet Squat x30:30/35:25/40:20
 C4: TRX Row Variation x30:30/35:25/40:20
 C5: Anterior Core x30:30/35:25/40:20


Strength:
B: Trap Bar Deadlift 3x6 3x6 3x6

Circuit: 15-20RM 30mins 30mins 30mins
C1: Trap Bar Deadlift 6x 6x 6x
30:30 35:25 40:20
C2: ½ Kneeling 1 Arm DB Overhead 6x 6x 6x
Press - Neutral Grip 30:30 35:25 40:20
C3: DB Goblet Reverse Lunge 6x 6x 6x
30:30 35:25 40:20
C4: ½ Kneeling 1 Arm High Cable Row – 6x 6x 6x
Neutral Grip 30:30 35:25 40:20
C5: Plank 6x 6x 6x
30:30 35:25 40:20

Strength:
B: Bench Press 3x6 3x6 3x6

C1: DB Goblet RFE Split Squat 6x 6x 6x
30:30 35:25 40:20
C2: 3PT DB Row – Neutral Grip 6x 6x 6x
30:30 35:25 40:20
C3: KB Swing 6x 6x 6x
30:30 35:25 40:20
C4: Flat DB Press – Neutral Grip 6x 6x 6x
30:30 35:25 40:20
C5: Side Plank 6x 6x 6x
30:30 35:25 40:20

Strength:
B: Chin Up – Supinated Grip 3x6 3x6 3x6

C1: DB/BB Romanian Deadlift – 6x 6x 6x
Pronated Grip 30:30 35:25 40:20
C2: Push Up 6x 6x 6x
30:30 35:25 40:20
C3: DB Goblet Squat 6x 6x 6x
30:30 35:25 40:20
C4: TRX Row – Rotational Grip 6x 6x 6x
30:30 35:25 40:20
C5: Plank 6x 6x 6x
30:30 35:25 40:20
 Another option
 Complexes: Can be done with BBs, DBs, KBs:
 Example:
4-6 Rounds:
Barbell Complex - 30kg:

Romanian Deadlift x6
Bent Over Row x6
Hang Clean x6
Front Squat x6
Push Press x6
Reverse Lunge x6
Rest: RHR

Strength:

Barbell Complex:
C1: BB Romanian Deadlift – Pronated 4x6 5x6 6x6 3x6
Grip
C2: BB Bent Over Row – Pronated Grip 4x6 5x6 6x6 3x6
C3: Hang Clean 4x6 5x6 6x6 3x6
C4: Front Squat 4x6 5x6 6x6 3x6
C5: Push Press 4x6 5x6 6x6 3x6
C6: BB Reverse Lunge 4x6 5x6 6x6 3x6
Rest Interval: RHR

Core:
Rest Interval:

Strength:

DB Complex:
C1: DB Bent Over Row – Rotational 4x6 5x6 6x6 3x6
Grip
C2: 2 Arm DB 1 Leg SLDL 4x6 5x6 6x6 3x6
C3: Standing 2 Arm DB Curl & Press – 4x6 5x6 6x6 3x6
Neutral Grip
C4: 2 Arm DB Reverse Lunge 4x6 5x6 6x6 3x6
C5: 1 Arm DB Snatch 4x6 5x6 6x6 3x6
C6: DB Goblet Squat 4x6 5x6 6x6 3x6
Rest Interval: RHR

Core:
D: Lateral/Rotational Core of Choice
Rest Interval:

Strength:

BB Complex:
C1: Convential Deadlift – Pronated 4x6 5x6 6x6 3x6
Grip
C2: BB Bent Over Row 4x6 5x6 6x6 3x6
C3: Close Grip Hang Snatch 4x6 5x6 6x6 3x6
C4: BB Military Press 4x6 5x6 6x6 3x6
C5: Back Squat 4x6 5x6 6x6 3x6
C6: BB Split Squat 4x6 5x6 6x6 3x6
Rest Interval: RHR

Core:
Rest Interval:
 Explosive Repeats:
- A:
Sets/ Sets/ Sets/ Sets/
Exercises Reps Reps Reps Reps
Paired: 12mins 10mins 8mins 6mins
A1: BW Squat Jumps 6x 6x 6x 5x
10:50 10:40 10:30 10:30
A2: Rope Slams 6x 6x 6x 5x
10:50 10:40 10:30 10:30
- B
Paired 12mins 10mins 8mins 6mins
A1: KB Swings 6x 6x 6x 5x
10:50 10:40 10:30 10:30
A2: Overhead Med Ball Slams 6x 6x 6x 5x
10:50 10:40 10:30 10:30
 Aerobic Plyometrics:
- A:
Paired: 1x10min 1x10min 1x10min 1x6mins
A1: BW Squat Jumps 10reps 10reps 10reps 10reps
Rest Interval: 30/20/10/10secs

A2: Standing Med Ball Slams 10reps 10reps 10reps 10reps
- B:
Paired: 1x10min 1x10min 1x10min 1x6mins
A1: BW Lateral Bounds 10reps 10reps 10reps 10reps
Rest Interval: 30/20/10/10secss

A2: Standing Med Ball Chest Pass 10reps 10reps 10reps 10reps

Exercises Deload
A: Tempo Runs 100m @75% - Run in 18x 20x 22x 14x
20-22sec 100m 100m 100m 100m
Rest Interval: Walk
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Off
LV/LI-HI Tempo 1600- LV/LI-HI Tempo 1600- LV/LI-HI Tempo 1600-

Explosive/Elastic 3000m/ Explosive/Elastic 3000m/ Explosive/Elastic 3000m/
Jumps/ Hops Or Hops Or Jumps/ Hops Or
(15-20 reps) Med-Ball (15-20 reps) Med-Ball (15-20 reps) Med-Ball
300-500 300-500 300-500
VLV/MI VLV/MI VLV/MI
Explosive Throws Explosive Throws Explosive Throws
(10reps) Therapy (10reps) Therapy (10reps) Therapy
VLV/HI VLV/MI-HI VLV/HI

Linear Speed – (50- Multi Directional Linear Speed – (50-
80m) Speed Drills 80m)
LV/MI-HI LV/MI-HI LV/MI-HI

Olympic Lift Olympic Lift Olympic Lift
(15 reps) (15 reps) (15 reps)
VLV/HI VLV/HI VLV/HI

Strength Strength Strength
(15-18 reps) (15-18 reps) (15-18 reps)
HV/MI HV/MI HV/MI

Work Capacity Work Capacity Work Capacity
Circuits Circuits Circuits
(30-60mins) (30-60mins) (30-60mins)

Episode 42: Work Capacity Templates - Podcast Show Notes

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Episode 42: Work Capacity Templates - Podcast Show Notes

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Episode 42 – Show Notes

Elastic/Reactive Strength (Speed-Strength

Explosive Strength (Strength-Speed & Speed-Strength)

Hypertrophy (if needed)

Body Composition (if needed)

Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health

Time: 5-10mins Time: 5-10mins

Time: 5-10mins Time: 5-10mins Time: 5-10mins

Hops: Bounds: Hops:

 B: Back Squat (Low Total Volume) 3x5

 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

 B: Bench Press Variation (Low Total Volume) 3x5

 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

 B: Chin/Pull Up Variation (Low Total Volume) 3x5

 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

Rest Interval: 180secs

Rest Interval: 120secs

C2: Log Press 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

D2: TRX Rows – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

Rest Interval: 180secs

Rest Interval: 120secs

C2: 3PT DB Row – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

D2: Flat DB Press – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

Rest Interval: 180secs

Rest Interval: 120secs

Rest Interval: 3-5mins/ circuits

D2: TRX Row – Rotational Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

 B: Trap Bar Deadlift 3x6

 C1: Trap Bar Deadlift x 4-6x10-15

 Rest 1:1 Work:Rest, or RHR

 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

 B: Bench Press Variation 3x6

 C1: DB Row Variation 4-6x10-15

 Rest 1:1 Work:Rest, or RHR

 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

 B: Chin/Pull Up Variation 3x6

 C1: Push Up Variation 4-6x10-15

 Rest 1:1 Work:Rest, or RHR

 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

Rest Interval: 180secs

Rest Interval: 120secs

C2: ½ Kneeling Curl & Press – 4x10-15 5x10-15 6x10-15 3x10-15

Rest Interval: 1:1 Work:Rest/ or RHR

Rest Interval: 180secs

Rest Interval: 120secs

C2: 3PT DB Row – Neutral Grip 4x10-15 5x10-15 6x10-15 3x10-15

C3: KB Swing 4x10-15 5x10-15 6x10-15 3x10-15

C4: Flat DB Press – Neutral Grip 4x10-15 5x10-15 6x10-15 3x10-15

C5: Tall Kneeling Cable Press 4x10 5x10 6x10 3x10

Rest Interval: 1:1 Work:Rest/ or RHR

Rest Interval: 180secs

Rest Interval: 120secs

C2: TRX Row – Alternating Grip 4x10-15 5x10-15 6x10-15 3x10-15

C3: DB/BB Romanian Deadlift – 4x10-15 5x10-15 6x10-15 3x10-15

C5: Plank Row 4x5 5x5 6x5 3x5

Rest Interval: 1:1 Work:Rest/ or RHR

 A: Olympic Lift 3x5 (Light Technique)

 B: Chin/Pull Up Variation 3x6

 C1: Push Up Variation 3x8-10 3-0-3-0