In this episode, we capture the Priority Total Body 1 Session for the 4-day Tier System Strength Training Template for Throwers. This sessions priority movement is the Power Clean The weekly rotation for this program is, Monday - Total Body 1 Priority, Wednesday - Lower Body Priority, Friday - Total Body 2 Priority, Saturday - Upper Body Priority.
The duration of this session was on par for the basic parameters I suggested years ago for whole body training sessions, 15:00 for PAP, 60:00 for main session. The episode includes an entire training session, from the Pre-Activity Preparation to a full 3x5 Main Session.
The Pre-Activity Prep (PAP) consists of 3 rounds of a 4-movement medley. Each round has a unique movement for the following PAP categories; Root, Reboot, Readiness, and Reinforcement. These categories encompass the core (root), activation movements (reboot) specific movement prep for Tier 1 (readiness) and head support/neck, trap, posterior shoulder development (reinforcement).
The Main Session consists of a 3x5 Summer Developmental Training Session.
Tier 1 – Total Body
Power Clean
Tier 2 – Lower Body - Dynamic Effort Intent
Yukon Bar Box Squat
Tier 3 - Upper Body Trifecta
Single Arm Dead Stop Kettlebell Row
Single Arm Dumbbell Bench Press
Lying Protraction
Tier 4/5 Pair
Tier 4 – Total Body
Trap Bar Shrug Pull from 6" Block
Tier 5a - Lower Body
Single Leg Leg Curl
Tier 5b -Lower Body
Single Leg TKE
Every set of every movement is accounted for. We have sped up certain aspects of the training session to be respectful of your time.
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