This phase is to be completed in 3 weeks followed by testing!

*It is advised that Elite Athletes use there 1 rep max and Novice
Athletes use there 3 rep Mmax for their workout percentages!

Phase Breakdown And Overview

Training Concentric Strength: Why It Is So Important
For Athletic Development And Sports Performance

*The Concentric Phase consists of skills that requires quick, dynamic actions

• Concentric = requires quick, reaction, dynamic actions

• Is the measure of an athletes rate of force development (RFD)
• The goal of concentric training is to maximize intramuscular coordination, increase
motor unit recruitment, and maximize force production

By definition, the concentric phase is an action in which the proximal and distal
attachments of the muscle move towards one another. It refers to a muscle producing
enough force to overcome a load, shorting the length of muscle! This explanation has
also lead to the concentric phase being referred to as the “Overcoming Phase”.

In any dynamic movement, the Rate of Force of the concentric contraction is aided by the
combined force of the stretch reflex and stretch shorting cycle. The amount of potential
energy stored within the musculoskeletal structure is dependent on the preceding
eccentric and isometric contractions thus now you can understand how the concentric
phase works in conjunction with these phases, thus why it is imperative that we train all
three phases to maximize explosive strength, RFD, and ultimately performance!

Weekly Training
Overview And Breakdown
Day 1 & 2 “Medium Intensity” Submaximal Effort:
When training with submaximal loads at intensities of 75–85% percent, the bar velocity
typically can decreases after the first working set (Specifically the 3rd or 4th rep of the
first set). If this happens lower the weight or cut the set down by 1 or 2 reps to ensure
quality! When the velocity decreases, the quality of work and power decreases, causing

PEP SPORTS PERFORMANCE TRAINING PROGRAM

the purpose of your training to suffer. When using heavy loads, velocity is the pivotal
factor for high power output. With that being said, if it takes you 4 to 8 seconds to get the
weight back up, the weight is to heavy!

When training for strength and power your goal is “Quality not Quantity”! Realizing that
the power suffers after the third repetition, the only sensible answer is to end the set
and save energy for a high quality second set. If you perform five repetitions with an
80% percent load that you cannot handle, the fourth and fifth repetitions do nothing
to effectively train the nervous system. In fact, those last two repetitions push the
nervous system to a mild state of fatigue that inhibits it from performing repetitions in
subsequent sets with the same power outputs seen in the first three repetitions of the
first set. Keeping the quality of each repetition high ensures that the nervous system is
engaged which improves intramuscular coordination.

Day 3 & 4 “High Intensity” Maximal Effort:

On High Intensity day; “Do Not Apply Eccentric or Isometrics means in the Main
Compound Lift (A1)”, “High Intensity” Maximal Effort is performed with high loads
of 90–97% percent of your 1 or 3 Rep Max, lifted with a reactive tempo to stimulate
neuromuscular recruitment! To ensure that the quality of workload remains high,
efficiently stimulating the nervous system and promoting positive adaptation through
explosive force development, only one rep is performed per work set. The main goal is
QUALITY reps at these loads, so instead of performing sets of two or three repetitions,
you are to perform multiple sets of singles (Cluster Sets), focusing on exploding through
the bar and reaching the highest velocity possible.

Explosive Contrast Training

In this sports performance-training program we use many different types of contrast
training to help develop and increase explosive power! This is know as post-activation
potentiation “PAP”, it is the enhanced contractile ability of a muscle to generate force
with moderate to light loads after performing an exercise consisting of maximal or near
maximal loads. The heavy loaded exercise increases the recruitment of high threshold
motor units, improving intermuscular and intramuscular coordination, and decreases
pre-synaptic inhibition. The combination of these three actions allows for greater force
production and power output of the subsequent exercise.

This positive effect of potentiated training has been estimated to increase maximal
power output by 18 percent as compared to work conducted without performing any
type of priming exercise. These specialized methods are applied at the beginning of
the workout (our Force Velocity Continuum Blocks) when the nervous system is fresh.
After, the nervous system will be slightly fatigued and supplemental and pre-habilitation
exercises can be applied to finish the set/workout.

PEP SPORTS PERFORMANCE TRAINING PROGRAM

The Three Different Explosive
Training Methods used:
The French Contrast Method: Developed by French sports scientist Gilles Cometti,
combines two common and effective training methods, complex and contrast training.

Complexes: Complexes are proven to increase power. They involve a heavy, compound
exercise (more than 80 percent of your one-rep max) like the Squat or Bench Press,
followed by a plyometric exercise involving similar muscles and movements, like Squat
Jumps or Plyometric Push-Ups!

Contrasts: Contrasts are one of the greatest methods to increase maximum strength.
They involve a near maximum lift (80 to 97 percent of 1RM), followed by sub-max drop
sets, starting at 70 percent of a max and finishing at 50 percent of max.

Both complex and contrast training are meant to take advantage of the PAP effect, which
teaches muscles to produce maximum force in as little time as possible. By using both
of these methods, you deliver a much higher stress load to yourself, thus maximizing
explosive power.

The key difference between the French contrast method and complex or contrast
training is its utilization of the number of methods on the force velocity curve for
explosive development. The French contrast method, uses a four-exercise protocol,
pushes your physiological response, forcing the utilization of alactic or anaerobic work
capacity to increase. Simply put, the French contrast method makes you powerful for
longer periods of time, stimulating greater adaptation within the parameter.

To maximize the training time and efficiency, we have built into the program to have
pre-habilitation exercises executed during the rest intervals. Due to the extremely taxing
nature of the French contrast method, You will need four to five minutes of rest between
sets to allow the nervous system to recover and the muscles to replenish energy stores.
Inserting pre-habilitation work like this works great because it doesn't physically tax you
between sets and shortens the total time required for the workout.

PEP SPORTS PERFORMANCE TRAINING PROGRAM

 Concentric
“Blast OFF”
HASE 3
Schedule Breakdown
& Training Outline
DAY 1 Upper Body *It is advised that Elite Athletes use there 1 rep max
Concentric Athletic Develop and Novice Athletes use there 3 rep max for their
Means “Submaximal workout percentages!
Applied Effort”
Workout Schedule:
Click for DAY 1 1. Workout Length: 1.5 Hours
2. Warm-Up: 15-20 Minutes
3. Pre-Core Activation Development: 10 Minutes
4. Full Body Training: 1 Hour

Pre Core Activation Development Benefits

Activating your core prior to training stimulates those deep
intrinsic muscles to engage and stabilize increasing your ability
to control the loads/weights during exercise! This will greatly
increase your speed and explosive power output & reduce your
chance of injury!

Submaximal Effort Percentages for Main Lift (A1)

Weekly Progressions: (Concentric: Fast & Reactive)
Week 9: 80% of 1 Rep Max
Week 10: 80% of 1 Rep Max
Week 11: 82.5% of 1 Rep Max

• Always use a spotter and safety bars when training

• Move the bar very fast and explosively
during a concentric movement
• Move the bar with aggression, intent
and with total body tension!

Upper Body Training Guidelines:

• Complete in block order (super sets, tri-sets, complexes) with
15-30 seconds rest between exercises
• Follow the exact (sets & reps) with 1.5- 2 Minutes rest
between sets! Complete all sets in that block before
moving on to the next block!
• Click on exercises for video demonstration and execution

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 2 Lower Body *It is advised that Elite Athletes use there 1 rep max
Concentric Athletic Develop and Novice Athletes use there 3 rep max for their
Means “Submaximal workout percentages!
Applied Effort”
Workout Schedule:
Click for DAY 2 1. Workout Length: 1.5 Hours
2. Warm-Up: 15-20 Minutes
3. Pre-Core Activation Development: 10 Minutes
4. Full Body Training: 1 Hour

Pre Core Activation Development Benefits

Activating your core prior to training stimulates those deep
intrinsic muscles to engage and stabilize increasing your ability
to control the loads/weights during exercise! This will greatly
increase your speed and explosive power output reducing your
chances of injury!

Submaximal Effort Percentages for Main Lift (A1)

Weekly Progressions: (Concentric: Fast & Reactive)
Week 9: 80% of 1 Rep Max
Week 10: 80% of 1 Rep Max
Week 11: 82.5% of 1 Rep Max

• Always use a spotter and safety bars when training

• Move the bar very fast and explosively
during a concentric movement
• Move the bar with aggression, intent
and with total body tension!

Upper Body Training Guidelines:

• Complete in block order (super sets, tri-sets, complexes) with
15-30 seconds rest between exercises
• Follow the exact (sets & reps) with 1.5- 2 Minutes rest
between sets! Complete all sets in that block before moving
on to the next block!
• Click on exercises for video demonstration and execution

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 3 REST - Performance Benefits
Recovery Day Full Recovery Exercising places a tremendous amount of strain on the
body! When you exercise, you tear muscle fibers, which the
Click for DAY 3 body must repair in order to make you stronger! In order to
do this, your body must have time to recover! The body does
not grow stronger or build endurance while your exercising!
It’s the period after your workout when your body makes all of
these changes! If you want to see any performance benefits,
its “VITAL” to give your body time to repair itself or your
performance will not improve! In fact, your performance will
likely suffer and plateau, leading to injuries!

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 4 Upper Body *It is advised that Elite Athletes use there 1 rep max
High Intensity Development and Novice Athletes use there 3 rep max for their
Reaction Means Emphasis workout percentages!
Applied “Maximal Effort”
Workout Schedule:
Click for DAY 4 1. Workout Length: 1.5 Hours
2. Warm-Up: 15-20 Minutes
3. Pre-Core Activation Development: 10 Minutes
4. Full Body Training: 1 Hour

Pre Core Activation Development Benefits

Activating your core prior to training stimulates those deep
intrinsic muscles to engage and stabilize increasing your ability
to control the loads/weights during exercise! This will greatly
increase your speed and explosive power output reducing your
chances of injury!

Effort Percentages for Main Lift (A1) Weekly Progressions:

Week 9: 90% of 1 Rep Max (3-4 Reps Total Each Set)
Week 10: 92.5% of 1 Rep Max (2 Reps Total Each Set)
Week 11: 95% of 1 Rep Max (2 Reps Total Each Set)

• Use cluster sets to maximize performance

• Perform lift with a reactive tempo (as fast as possible)
maintaining proper form and depth during each lift!
• Always use a spotter and safety bars
when preforming heavy lifts!
• Move the bar with aggression, intent
and with total body tension!
• Take 20-30 seconds rest between reps (clusters)

Upper Body Training Guidelines:

• Complete in block order (super sets, tri-sets, complexes) with
15-30 seconds rest between exercises
• Follow the exact (sets & reps) with 1.5- 2 Minutes rest
between sets! Complete all sets in that block before moving
on to the next block!

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 1 Phase 3:
Concentric “Blast OFF” < Back to Schedule

Pre Core
Activation
Order Development Sets Reps Coaching Points Performance Benefits

A1 Band Resisted 1 3-5x • Take Deep Breath In • Strengthens Deep Core

Dead Bug Plate Per (By-Pass Lunges) And Transverse Abdominals
Perturbation Side Fill Up Belly And Back With • Improves Diaphragmatic
Press As Much Air As Possible Breathing, Learning To
(Should Take 5 Seconds) Synergistically Breath
Click for Demo • Exhale Out As Leg Extends & Brace With Load
Out (Should Take 5 Seconds) • Strengthens Upper
• Keep Tension On The Band Body Rotators

A2 Elevated Swiss 1 6-8x • Keep Shoulders & • Increases

Ball Sprinter Per Hands Aligned Over Ball Functional Strength
Knee Switch Leg • Squeeze Glutes And • Increases Shoulder
Hamstrings Tight & Core Stability/
Click for Demo Stabilization

A3 Side Plank With 1 8-10x • Make Sure Shoulder And • Increases Shoulder
Band Hip Flexion Per Forearm Are Stacked Stabilization
Side • Don't Let Hips Sag As You • Strengthens Side
Click for Demo Move Your Leg Oblique’s & Hip Complex

A4 Band Resisted 1 8-10x • Initiate Movement • Develop Shoulder

External Rotation With Scapula Retraction Stabilization &
to “Y” Press • Keep Elbows At 90 Degrees Upper Back Strength
During Rotation • Develops Greater
Click for Demo • Control Full Range Shoulder Control
Of Movement

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Force Velocity
Continuum
(Submaximal
Effort) Maximal Strength Strength-Speed Speed-Strength High Velocity

Exercise Order A1 A2 A3 A4

Exercise Choice Incline Barbell Feet Elevated Quick Switch Band Assisted Feet
Bench Press “Decline” Explosive Elevated “Decline”
Plyometric Landmine Plyometric
(Use Any Bar) Push-Ups Press Push-Ups

Click for Demo Click for Demo Click for Demo Click for Demo

Sets 3-4 Sets 3-4 Sets 3-4 Sets 3-4 Sets

Reps 4-5 Reps 4 Reps 4 Reps 4 Reps

Load Medium Intensity “Reactive” Use 20-30% Of A1 Band Assisted

Week 9 Or Lighter As This “Reactive”
Is For Speed!
Week 9: 80% 1RM
Week 10: 80% 1RM
Week 11: 82.5% 1RM

Tempo Explosive & Reactive Fast & Reactive Fast & Reactive Fast & Reactive
(Concentric)

Range Full Range Full Range Full Range Full Range

of Motion of Motion of Motion of Motion of Motion

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Coaching • Lower Bar • Quick Ground • Speed Movement, • Quick Ground
Points With Control Contact Press Fast But Contact
• Squeeze Glutes • Finish Through Control The Bar • Finish Through
And Drive Feet The Fingertips Back To Start The Fingertips
Down Into The • Explode Off • Shoulder And Hips • Explode Off
Ground The Ground Should Be Square The Ground
• Retract And Lock • Be Aggressive/ • Be Aggressive/
Upper Back Push Ground Away Push Ground Away

Performance • Develop Upper • Decrease Ground • Increase • Decrease Ground

Benefits Body Strength Reaction Time Reversal Speed Reaction Time
And Power • Increase Fast • Increase Power And • Increase Fast Twitch
• Increase Force & Twitch Muscle Explosive Output Muscle Fibers
Power Production Fibers • Increases Single • Increase Power
• Increases • Increase Power Arm & Functional Production
Functional Production Strength • Increases Functional
Strength • Increases • Increases Shoulder Strength
Functional Stability &
Strength Stabilization

NOTES:
1. Take 20-30 seconds rest between each exercise (A1 through A4) & 4-5 minutes rest between each set.
2. During the rest period after A4 is complete, perform foot arch strengthening x 10-20 reps per side

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Order Accessory Lifts Sets Reps Coaching Points Performance Benefits

BLOCK 1

B1 Box Elevated DB 4-5x • Think About Crushing • Develop First Step

Explosive Split 3 Per A Coke Can On The Box Explosiveness
Stance Clean to Side • Be Aggressive • Increases Functional
Switch Stance And Explosive Strength & Coordination
Press • Increases Shoulder
Stability & Stabilization
Click for Demo

B2 Box Elevated 3 6-8 • Fast Explosive Pull • Develops Strong

Explosive Single Per • Maintain Proper Posture Lats For Sprinting
Leg Knee Drive Side And Ailment At Top • Strengthen Hip
to Row • Drive Knee To Chest Control (Hip Flexor)
• Engage Shoulders, • Improves Stabilization
Click for Demo Core And Glutes At Top In The Core

BLOCK 2

C1 Band Chaos 3 10-12x • Make Sure Shoulders • Increase Upper Body

Push-Ups Or Are Lined Up With Palms Strength And Stabilization
(Different (5-6x) • Control The Lowering Phase • Improves Hip
Variations) Pre • Brace Core And Flexor Strength
Side • Stabilizes The Core
Click for Demo And Hips
• Strengths Hip Complex

PEP SPORTS PERFORMANCE TRAINING PROGRAM

C2 Quadruped 3 8-10x • Keep Core Engaged • Develops Dynamic
(Single Arm/Leg) Per • Don’t Let The Bell Control Shoulder And Back
Bench Kettlebell Side You, Drop And Catch With Stabilization
Row With Drop Minimal Movement • Increases Core Strength
And Catch • Increases Upper Body
Reaction
Click for Demo

BLOCK 3

D1 Empty the 3 6x • Make Sure The Shoulder • Develop Shoulder

Can-Shoulder Per Is Retracted And Packed Stabilization & Upper
Rotation Side Before Lowering Back Strength
• Lower To Midline Of The • Develops Greater
Click for Demo Body (To The Belly Button) Shoulder Control
• Rotate The Db With Control

D2 Band Chaos 3 20 • Stand Tall And Keep Chest Up • Develop Stronger

Single Arm Yards • Don’t Round Back And Keep Forearms And Wrist
Farmers Carries Per Shoulders Packed Strength
Hand • Keep Bell Away From Body • Create Crazy Grip
Click for Demo Strength
• Develops Side Oblique

NOTES:
3. Take 1.5 Minutes rest between sets to fully recover!
4. Make sure to foam roll & stretch when finished the workout to speed up recovery!

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 2 Phase: 3
Concentric “Blast OFF” < Back to Schedule

Pre Core
Activation
Order Development Sets Reps Coaching Points Performance Benefits

A1 Wall Push 1 3-5x • Take Deep Breath In • Strengthens Deep Core

Dead Bug Per (By-Pass Lunges) And Transverse Abdominals
Side Fill Up Belly And Back With • Improves Diaphragmatic
Click for Demo As Much Air As Possible Breathing, Learning To
(Should Take 5 Seconds) Synergistically Breath &
• Exhale Out As Leg Extends Brace With Load

A2 Squat 1 10-12x • Don’t Round Back • Increases Mobility Which

Protocol #1 Per • Keep Chest Up Can Significantly Improve
Side • Maintain Good Posture Your Athleticism And
Click for Demo Throughout Movement Reduce Injuries

A3 Single Leg 3 5x • Keep Body In A Straight Like • Increases Ankle, Knee,

Stabilization Per • Don’t Let Knee Cave In Or Hip, Core Control
Kettlebell Side Side Hips Sway Side To Side • Increases Lower Body,
to Side Pass While Passing The Bell! Balance & Stabilization

Click for Demo

A4 Mini Band 1 8-10x • Keep Chest Up • Improves Deceleration

Snap Down Jump Per • Don’t Let Knees • Improves Landing &
Side Cave In (Valgus) Proper Posture
Click for Demo • Keep Tension • Allows For Greater
Against The Bands Reaction
• Align Feet Under Hips
• Start Long & Tall
• Snap Arms Down Quick

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Force Velocity Strength-Speed &
Continuum Speed-Strength &
(Submaximal Effort) Maximal Strength High Velocity (Speed)

Exercise Order A1 A2

Exercise Choice Back Squat Hurdle Jump

(Pick Your Variation) Click for Demo To Sled Sprint
To Sprint
Front Squat
Click for Demo Click for Demo

Sets 3-4 Sets 3-4 Sets

Reps 4-5 Reps 4x Hurdle Jumps

10 Yard Sled Sprint
10 Yard Sprint

Load Medium Intensity Bodyweight

“Reactive”
Week 9: 80% 1 RM
Week 10: 80% 1RM
Week 11: 82.5% 1RM

Tempo Fast Concentric Fast (Quick Ground Contact)

Range of Motion Sports Specific or Sports Specific

Just Below 90 Degrees

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Coaching Points • Brace Core-Control • Quick Ground Contact
The Lowering • Explode Off The Ground
• Blast Up • Be Aggressive/Push
Ground Away

Performance Benefits • Develop Lower Body • Increase Ground Reaction

Strength And Power • Increase Fast Twitch
• Increase Power Production = Muscle Fibres
Jump Higher • Increase Lateral Movement

NOTES:
1. Take 20-30 seconds rest between each exercise (A1 through A4) & 4-5 minutes rest between each set.
2. During the rest period perform upper body external rotation x 8 reps per side

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Order Accessory Lifts Sets Reps Coaching Points Performance Benefits

BLOCK 1

B1 Landmine 3 6-8x • Lean Against Plate And Set • Activates & Increases
Lateral Skater Per Up Into Sports Specific Angle Glute Complex Firing
Lunge Side • Keep Chest Up And Don’t • Increases Single Leg
Round Back Stability & Stabilization
Click for Demo • Keep Core Tight And Explode • Increases Lateral Explosive
Back Up From The Bottom Power And Multi-Directional
Position Movement Skills

B2 Lateral Skater 3 5x • Quick Ground Contact • Increases Force Production

Jumps Per • Explode Off The Ground • Increase Reactive Ability
Side • Be Aggressive/ Ground • Increases Lateral Cutting
Click for Demo Away Abilities

BLOCK 2

C1 45 Degree 3 6x • Turn And Open Hips On • Increases Groin

Warrior Lunge Per A 45 Degree Angle Functional Strength
Side • Rotate Front Toe To The • Increases & Develops A
Click for Demo Ceiling To Increase Tremendous Amount Of
Hamstring And Groin Stretch Balance, Stability And Power

C2 Single Leg 3 8-10x • Lay On Your Back And Keep • Bullet Proof Hamstring
Hamstring Curl Per Arms Beside You Pressed & Glutes To Maximize
Leg Into The Ground For Balance Jumping And Sprinting
Click for Demo • Keep Core Engaged And Hips• Increase Strength &
Stabilized Throughout The Flexibility By Lengthening
Entire Movement Without The Hamstrings Through
Sag In The Hips Or Rotation Full Extension

PEP SPORTS PERFORMANCE TRAINING PROGRAM

BLOCK 3

D1 Side Plank 3 8-10x • Keep Body In A Straight Line • Increases Side Oblique,
Adductor Hold Per • Don’t Drop Hips Lat Development
With Row Side • Squeeze Lower Leg & Groin Strength
Against Bench • Increases Adductor (Groin)
Click for Demo • Retract And Pack Strength For Reduction
Scapula Before Row In Injuries
• Increases Core
Stabilization And Firing

D2 Elevated Hip 3 8-10x • Elevate One Leg Off The • Increase Hip Flexor
Flexor Eccentric Per Ground And Lower With And Psoas Strength
Prone Side Control • Develop Stronger Core
And Hip Complex
Click for Demo

NOTES:
3. Take 1.5 minutes rest between sets to fully recover!
4. Make sure to foam roll & stretch when finished the workout to speed up recovery!

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 3 Phase 3:
Concentric “Blast OFF” < Back to Schedule

Pre Core
Activation
Order Development Sets Reps Coaching Points Performance Benefits

A1 Band Resisted 1 3-5 x • Take Deep Breath In • Strengthens Deep Core

Dead Bug Plate Per (By-Pass Lunges) And Transverse Abdominals
Perturbation Press Side Fill Up Belly And Back With • Improves Diaphragmatic
As Much Air As Possible Breathing, Learning To
Click for Demo (Should Take 5 Seconds) Synergistically Breath
• Exhale Out As Leg Extends & Brace With Load
Out (Should Take 5 Seconds) • Strengthens Upper
• Keep Tension On The Band Body Rotators

A2 Elevated Swiss 1 6-8x • Keep Shoulders & Hands • Increases

Ball Sprinter Per Aligned Over Ball Functional Strength
Knee Switch Leg • Squeeze Glutes And • Increases Shoulder
Hamstrings Tight & Core Stability/
Click for Demo Stabilization

A3 Side Plank With 1 8-10x • Make Sure Shoulder And • Increases Shoulder
Band Hip Flexion Per Forearm Are Stacked Stabilization
Side • Don't Let Hips Sag When • Strengthens Side
Click for Demo Moving Leg Oblique’s & Hip Complex

A4 Band Resisted 1 8-10x • Initiate Movement With • Develop Shoulder

External Rotation Scapula Retraction Stabilization & Upper
to “Y” Press • Keep Elbows At 90 Degrees Back Strength
During Rotation • Develops Greater
Click for Demo • Control Full Range Shoulder Control
Of Movement

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Force Velocity
Continuum
(Maximal Effort) Maximal Strength Strength-Speed

Exercise Order A1 A2

Exercise Choice Barbell Bench Press Single Arm Med Ball

(Pick your favourite Explosive Chest Pass
Squat variation) (Use Any Bar)
Click for Demo
Click for Demo

Sets 4 Sets 4 Sets

Reps Cluster Reps 5 Reps

90 % = 3-4 Reps Per Set

92% = 2 Reps Per Set
95% = 2 Reps Per Set

Load High Intensity Week 9 Bodyweight “Reactive”

Week 9: 90% 1RM

Week 10: 92.5% 1RM
Week 11: 95% 1RM

Tempo Fast Reactive As Fast As Fast (Quick

Possible with Control Ground Contact)

Range of Motion All the Way Down Sports Specific

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Coaching Points • Be Reactive/ Fast Concentric • Be Explosive
• Try And Break the Bar • Fully Lock Out Arm
• Total Body Tension • Be Aggressive
• Drive Feet into the ground

Performance Benefits • Increases Functional Strength • Increase Fast Twitch

• Increases Force Production Muscle Fibers
• Increases Force Production
• Increase Reactive Ability

NOTES:
1. Take 20-30 seconds rest between each exercise (A1 & A2) & 5 minutes rest between each set
2. During the rest period perform lower body stretches or roll out

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Order Accessory Lifts Sets Reps Coaching Points Performance Benefits

BLOCK 1

B1 Explosive 3 5x • Be Reactive-Fast On The • Develops Stronger Upper

Do normal Band Resisted Way Up And Control Your Back And Grip Strength
pull-ups if Pull-Ups Body On The Decent • Helps Create Faster Arm
you can't do • Engage Core And Action When Sprinting
this one Click for Demo Squeeze Glutes

B2 Swiss Ball 3 8-10x • 2 Second Lowering/Eccentric • Develops Functional

DB Single • Keep Core Engaged Upper Body Strength
Arm Press • Drive Feet Through The • Increases Functional
Ground And Don’t Let Hips Strength
Click for Demo Sway Side To Side • Increases Shoulder
• Keep In Total Body Tension Stability & Stabilization
• Increases Glute &
Hamstring Strength

BLOCK 2

C1 Landmine 3 6-8x • Lower Barbell To Side Hip • Develops Rotational

Twist With Per Pocket With Control Strength In The Side
Explosive Press Side • Explode Up But Pulling Oblique’s
Using The Core Muscles • Increases Upper Body
Click for Demo • Once At Chest, Explode And Speed And Power
Press Barbell In Front Of • Increase Functional
Body With Control Strength And Stabilization
In The Core

PEP SPORTS PERFORMANCE TRAINING PROGRAM

C2 Elevated Plank 3 6-8x • Stand Tall And Keep Chest Up • Develop Stronger
DB Single Per • Don’t Round Back And Keep Forearms And Wrist
Arm Row Side Shoulders Packed Strength
• Keep Bell Away From Body • Create Crazy Grip
Click for Demo Strength

BLOCK 3

D1 Band Chaos 3 8-10x • Keep Core Engaged • Develops Tremendous

Push Ups • Widen Feet To Add More Functional Upper
Stability Body Strength
Click for Demo • Increases Functional &
Dynamic Core Strength
• Increases Shoulder &
Triceps Stability

D2 Band 3 12-15x • 2 Second Lowering/Eccentric • Increase Dynamic

Kettlebell Chaos • Stand In Athletic Position Bicep Strength
Bicep Curls (Knees Bent, Hips Back, • Develop Stronger
Chest Up) Forearms And
Click for Demo • Don’t Round Back And Keep Wrist Strength
Shoulders Packed • Create Crazy Grip
• Squeeze Biceps At Top Strength
For Full Muscle Contraction • Increase Full Body
And Core Stability

PEP SPORTS PERFORMANCE TRAINING PROGRAM

D3 Swiss Ball 3 10x • 1 Second Lowering/Eccentric • Strengthens Deep Core
Dead-Bug Per • Squeeze Opposite Elbow Transverse Abdominals
(Contra-Lateral) Side To Opposite Knee • Increases Functional Core
• Make Sure That Knee Is Strength
Click for Demo Locked At 90 Degrees With • Stabilizes Hips And Torso
Foot/Ankle Dorsiflexed
• Keep Low Back Flat To The
Floor Throughout Entire
Movement, “Keep Core Tight
And Engaged"

NOTES:
3. Take 1.5 Minutes rest between sets to fully recover!
4. Make sure to foam roll & stretch when finished the workout to speed up recovery!

PEP SPORTS PERFORMANCE TRAINING PROGRAM

DAY 4 Phase 3:
Concentric “Blast OFF” < Back to Schedule

Pre Core
Activation
Order Development Sets Reps Coaching Points Performance Benefits

A1 Wall Push 1 3-5x • Take Deep Breath In • Strengthens Deep Core

Dead Bug Per (By-Pass Lunges) And Transverse Abdominals
Side Fill Up Belly And Back With • Improves Diaphragmatic
Click for Demo As Much Air As Possible Breathing, Learning To
(Should Take 5 Seconds) Synergistically Breath &
• Exhale Out As Leg Extends Brace With Load
Out (Should Take 5 Seconds)

A2 Squat 1 10-12x • Don’t Round Back • Increases Mobility Which

Protocol #1 Per • Keep Chest Up Can Significantly Improve
Side • Maintain Good Posture Your Athleticism And
Click for Demo throughout movement Reduce Injuries

A3 Mini Band 1 10 • Keep Tension On Bands • Glutes Engage

Lateral Walks Yards • Don’t Let Knees Cave • Stabilizes Hips
In (Valgus) And Knees
Click for Demo • Keep Feet Pointed Straight
• Keep Feet Hip Distance

A4 Bosu Ball 1 8-10x • Stay 100% Focused • Develops Ankle, Knee,

Around the World Per • Sit Hips Back As You Hip Stabilization
Stabilization Side Reach Food Forward • Increases Body Control
Toe Taps • Just Tap Toe Onto Ground, And Awareness
Don’t Rest On The Ground
Click for Demo

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Force Velocity
Continuum
(Maximal Effort) Maximal Strength Strength-Speed

Exercise Order A1 A2

Exercise Choice Back Squat Explosive

(Pick Your Variation) Click for Demo Box Drop Jump

Front Squat Click for Demo

Click for Demo

Sets 4 Sets 4 Sets

Reps Cluster Reps 3 Reps

90 % = 3-4 Reps Per Set

92.5% = 2 Reps Per Set
92.5% = 2 Reps Per Set

Load High Intensity Bodyweight “Reactive”

Week 9: 90% 1RM

Week 10: 92.5% 1RM
Week 11: 92.5% 1RM

Tempo Fast and Reactive Fast (Quick Ground Contact)

Range of Motion Sports Specific Sports Specific

Or Just Below 90 Degrees

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Coaching Points • Brace Core-Control • Quick Ground Contact
the Lowering • Explode Off the Ground
• Blast Up • Be Aggressive/Push
Ground Away

Performance Benefits • Develop Lower Body • Increase Ground Reaction

Strength and Power • Increase Fast Twitch
• Increase Power Production = Muscle Fibers
Jump Higher • Increase Power Production

PEP SPORTS PERFORMANCE TRAINING PROGRAM

Order Accessory Lifts Sets Reps Coaching Points Performance Benefits

BLOCK 1

B1 DB Heavy 3 5x • Make Sure To Keep The Front • Most Sports Are Played
Bulgarian Pressure On The Front Foot On A Single Leg
Split Squats • Sit Hips Back, Drop The • Develops A Tremendous
(Contrast with) Back Knee To The Ground Amount Of Balance,
+ & Explode Up Stability And Power
Body Weight • Keep Chest Up & Core • Increases Acceleration
Bulgarian Split Engaged
Squat Jumps

Click for Demo

B2 Band Pallof 2 6-8x • Keep Core & Glutes Engaged • Strengthens Deep Core
Press With Plate Per • Lock Out Arms & Keep In Transverse Abdominals
Perturbations Side Front Of Body • Strengthen Side Oblique’s
• Keep Band In Front Of Chest, • Improves Stabilization In
Click for Demo Don’t Let It Pull You Inside Both Core And Shoulders

BLOCK 2

C1 Band Over-Speed 3 12x • Hip Hinge To Pick –Up Bell! • Increase Speed
Kettlebell Swings Knees Inline With Ankles, • Increased Power
Shoulder Above Hips Production
Click for Demo • Maintain Neutral Back, Flat • Increased Muscular
Feet And Shoulders Packed Endurance
• Stand Tall With Core &
Glutes Engaged

PEP SPORTS PERFORMANCE TRAINING PROGRAM

C2 Plank Walk-Outs 3 6-8x • Keep Core Brace & Locked • Improves Core Stability
Throughout Movement • Strengthens Deep Core
Click for Demo Transverse Abdominals
• Strengthens Shoulders

BLOCK 3

D1 Back Extension 3 20 + • 1 Second Lowering/Eccentric • Improves Posture

20x • Don’t over Extend at Top and Spine Stability
Click for Demo Sec. • Keep Core Engaged • Develops Strong Lower
Hold Back and Core

D2 Band Resisted 1 10-15 • Squeeze Groin Together • Decrease Groin Strength

Adductor Pull-Ins Per When Pulling Towards Body • Increases Power &
Side • Keep Back Locked Stabilization For Jumping
Click for Demo On Ground And Sprinting

Notes:
1. Take 20-30 seconds rest between each exercise (A1 through A2) & 5 minutes rest between each set.
2. During the rest period perform band chaos barbell wrist rolls x 8 reps per side

PEP SPORTS PERFORMANCE TRAINING PROGRAM