APPENDIX B: Sample Programs

APPENDIX B: Sample Programs

Dynamic Minimization

Session 1	Session 2
OI HF Squats N x 25-40 sec ISO HAb Abs N x 9-25 sec OI HF Abs N x 25-40 sec	RA Rebound-Harness Sprints N x 20 meters REA HF Abs N x 5-9 sec AMT Jumps N x 3-5 singles
Session 3	Session 4
REA Squats N x 5-9 sec OI HF Abs N x 9-25 sec ISO GM's N x 25-40 sec	RA Sprints N x 60 meters REA HF Abs N x 9-25 sec RFI Squat Sprints N x 5 sec AMT Jumps

Vertical Jump Program

Session 1(An-1)	Session 2(An-2)
ADA Lateral Split Squat Drops: N x 3 reps RFI Single Leg Forwards/Backwards Speed Jumps: N x 10 seconds ADA Forwards Squat Drops: N x 3 reps RFI Single Leg Lateral Barrier Jumps: N x 10 seconds	Single Leg Alternating Quadrant Jumps: N x 30 seconds Full Cycle Split Squat Jumps: N x 10-15 reps (rest 2 minutes then perform a set with "other" side) Double Leg Low Squat "Circle Jumps": N x fatigue(perform sets each way and drop-off after 2-3 reps from initial are lost)

Planned Overtraining

Session A	Session B
· ISO Bench; N x 5-9 seconds · ISO Row; N x 5-9 seconds · ISO Curl; N x 5-9 seconds · ISO Bench; N x 25-40 seconds · ISO Row; N x 25-40 seconds · ISO Curl; N x 25-40 seconds	· ISO Squat; N x 5-9 seconds · ISO HF Abs; N x 5-9 seconds · ISO RBR; N x 5-9 seconds · ISO Squat; N x 25-40 seconds · ISO HF Abs; N x 25-40 seconds · ISO RBR; N x 25-40 seconds
Session A	Session B
· OI Pec Fly; N x 25-40 seconds · OI Scapular Retractions; N x 25-40 seconds · OI Front Raise; N x 25-40 seconds · OI Elbow Extensions; N x 25-40 seconds · OI Elbow Flexions; N x 25-40 seconds	· OI HF Squat; N x 25-40 seconds · OI HF Abs; N x 25-40 seconds · OI RBR; N x 25-40 seconds
Session A	Session B
· PIM Bench; N x 25-40 seconds · PIM Row; N x 25-40 seconds · PIM Curl; N x 25-40 seconds	· PIM Squat; N x 25-40 seconds · PIM HF Abs; N x 25-40 seconds · PIM GHG; N x 25-40 seconds
Session A	Session B
· IPM Elbow Flexion; N x 15-20/15-20/15-20 seconds · IPM Elbow Extensions; N x 15-20/15-20/15-20 seconds · IPM Front Raise; N x 15-20/15-20/15-20 seconds	· IPM Split-Squat; N x 15-20/15-20 seconds · IPM HF Abs; N x 15-20/15-20 seconds · IPM RBR/RDL; N x 15-20/15-20 seconds
Session A	Session B
· OLP Bench; N x 1 rep + 10% · ISO Sub-Scap Pullups; N x 25-40 seconds · ISO Shoulder Press; N x 25-40 seconds · PIM ProSups; N x 25-40 seconds	· MIO Deadlift; N x 1 rep · OI HF Squat; N x 9-25 seconds · ISO HAb Abs; N x 25-40 seconds

Strength Magnitude Emphasis

Session 1	Session 2
RA Bench Press(throws) N x 15-25 cm	OI Pectorals N x 25-40 sec
RA Bench Press(throws) N x 35-45 cm	Iso Sub-Scap Pullup N x 9-25 sec
Iso SG Low Pulley Rows N x 25-40 sec	OI Front Raise N x 25-40 sec
OI Triceps N x 25-40 sec	Iso Biceps N x 25-40 sec
OI Biceps N x 25-40 sec
Notes: 6% drop-off, 4 day scale; 5:1 toleration; d.o. rotation sequence as per usual.

Strength Duration Emphasis

Session 1	Session 2
Iso Bench Press N x 0-9 sec	Iso Pectorals N x 25-40 sec
Iso Low Pulley Row N x 0-9 sec	Iso Prone Scap-Retractions N x 9-25 sec
Iso Bench Press N x 25-40 sec	Iso Front Raise N x 25-40 sec
Iso Low Pulley Row N x 25-40 sec	Iso Triceps N x 25-40 sec
IPM Biceps N x 15-20/15-20/15-20 sec	Iso Biceps N x 25-40 sec
Notes: 6% drop-off, 4 day scale; 5:1 toleration; d.o. rotation sequence as per usual.

Strength Mixed Emphasis

Session 1	Session 2
PIM Bench @ 74% AW 1RM N x 5 sec	IPM Bench N x 15-20/15-20 sec
OI Barbell Row N x 0-9 sec	IPM Row N x 15-20/15-20 sec
PIM Bench @ 63% AW 1RM N x 5 sec	PIM Triceps N x 25-40 sec
Iso Low Pulley Row N x 25-40 sec	PIM Biceps N x 25-40 sec
Notes: 6% drop-off, 4 day scale; 5:1 toleration; d.o. rotation sequence as per usual.