Week 1 / Day 1

Written By Benjamin Kozak

Sagittal Strength - Push - Intervals

Tissue Prep

  • SMR T-spine, lats, pecs, post-delt, triceps: 1x10/each, slow passes

  • 90/90 hip switches: 1×10/side

  • T-spine rotation w/lumbar lock: 1×10/side

  • Couch Stretch: 2x30 sec/side

Mandatory Neck Training

  • Band neck flexion: 1x25

  • Band neck extension: 1x25

Dynamic Warm-Up

  • Inchworm upper walk-out: 2×5

  • Inchworm lower walk-back: 2×5

  • DB post-delt raise: 2x25

  • Half kneeling cable or band lift: 2x10/side

Elasticity & Deceleration

  • Band assisted plyo push-up: 2×5

  • Push-up drop-catch: 2×5

  • Tall kneeling med-ball chest pass: 2×5

Heavy-Implement Power

  • Push-press: 3×2 @ RPE 7

  • Trap-bar jump shrug: 3×3 @ 20–30% body weight

Functional Strength

  • Single-arm DB bench press: 3×5 @ RPE 7

    • Optional accessory exercise = Chest-supported DB or machine row: 3x10 @ RPE 7

Conditioning

  • 4×400m tempo intervals

    • 75 % effort

    • 400m walk recovery/rep

Benjamin Kozak
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