Name: Playbook - Coach Myers - In Season 7: Week 9 Day 1
Uploaded: 2025-12-08T14:31:10.603Z
Duration: 45 min
Description: In Season 7: Week 9 Day 1

Day 1

[Power]
Trap Bar Jumps  - 4 x 3

[Strength]
DB Floor Press - 5 x 5*** (3 second lowering)
- DB Row - 5* pause reps

[Accessories]
GHR - 2 x 5 (concentric emphasis)
Neck Plank - 2 x 30 seconds
Band Rotational Press - 2 x 10

[Conditioning]
Trading off with Partner:
Rope Fight  x 3 sets
Sled Sprint 3 x 50m
Weight Holds - 3 x 1 minute

- Standing inside the trap bar, squat down and grip the handles 
- Engage your lats and keep your chest lifted
- Pull the bar up with a neutral spine to full extension 
 - Push your hips back and down as you lower near to parallel
- Explode/jump up from the bottom of the squat
- Land softly
- Lower the bar to the ground and repeat for desired reps

Trap Bar Jumps

[Strength]
DB Floor Press - 5 x 5*** (3 second lowering)
- DB Row - 5* pause reps

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

DB Floor Press

- Bend over and grab a DB with your other hand on a bench or rack for support
- Keep your feet square rather than staggered and your spine straight, and head in a neutral position
- Pull the weight up and back towards your hip as you retract the scapula and squeeze the muscles in the middle of your back
- Do not twist, try to keep your shoulders level
- Lower under control and allow the lat to stretch at the bottom
- Complete desired reps then repeat on the opposite side

DB Row

[Strength]

Use a med ball or plate on the way up. 
Hand off the plate or med ball to a partner and go unweighted on the way down.

Concentric Weighted GHR

- Start sitting on a swiss ball or a bench and walk out until only the back of your head is in contact with the bench
- Keep your legs bent at 90 degrees and bridge your hips up until your torso is parallel to the floor
- Keep your spine straight, do not bridge up onto the top of your head

Neck Plank

Attach a thin or split band to a rack. 
Holding arms above shoulder height, perform a face pull. 
Once your hands are near your forehead, externally rotate your hands until they are in a shoulder press position.  
Press up, making sure not Tj allow the band to pull your hands forward. Keep them in line with your body. 
Lock out at the top. 
Provide resistance as the band pulls you back to starting positions.

Band Rotational Press

[Conditioning]
Trading off with Partner:
Rope Fight  x 3 sets
Sled Sprint 3 x 50m
Weight Holds - 3 x 1 minute

Get in a stance with a partner and pull the rope from them hand over hand as they provide resistance by matching your pace. Repeat for them in the opposite direction.

Rope Fight

- Load a prowler sled and stand facing it at arm’s length
- Grip each bar with one hand either with your arms straight or elbows flexed
- Hinge at the waist keeping your spine neutral and your chest/head up
- Drive your feet into the floor to push the sled forward
- Place one foot in front of the other in a sprint

Sled Push/Sled Sprint

- Hold a set of heavy dumbbells at your side without slouching
- The minimum dumbbell weight combined should be your bodyweight (100lb athlete should use 50lb DBs), with the goal being to eventually use greater than your bodyweight
- Advanced athletes should be able to hold their bodyweight for 2+ minutes

Weight Holds

[Conditioning]

In Season 7: Week 9 Day 1

In-Season 8 Week 4: Main Lift

In-Season 8: Week 4 Accessory Lift

In Season 8: Week 4 Practice Room Circuits

In-Season 8 - Week 4 Prehab & Mobility

In-Season 8: Week 4 SPEED session

In-Season 8: OPTIONAL Size & Strength

In Season 8: Week 3 Practice Room Circuits

In-Season 8 - Week 3 Prehab & Mobility

In-Season 8: Week 3 SPEED session

In-Season 8: Week 3 Accessory Lift

In-Season 8 Week 3: Main Lift

Kel Bates

In Season 8 PROGRAM OVERVIEW

In-Season 8 Week 2: Main Lift

In-Season 8: Week 2 Accessory Lift

In Season 8: Week 2 Practice Room Circuits

In-Season 8 - Week 2 Prehab & Mobility

In-Season 8: Week 2 SPEED session

In-Season 8 Week 1: Main Lift

In-Season 8: Week 1 Accessory Lift

In Season 8: Week 1 Practice Room Circuits

In-Season 8 - Week 1 Prehab & Mobility

In-Season 8: Week 1 SPEED session

Preseason 7 TESTING WEEK Day 1

Preseason 7 TESTING WEEK Day 2

Preseason 7 TESTING WEEK Day 3

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Preseason 7 Week 10 Day 2

Preseason 7 Week 10 Day 3

Preseason 7 Week 10 Day 4

Preseason 7 Week 10 Day 5

Preseason 7 Week 9 Day 1

Preseason 7 Week 9 Day 2

Preseason 7 Week 9 Day 3

Preseason 7 Week 9 Day 4

Preseason 7 Week 9 Day 5

Preseason 7 Week 8 Day 1

Preseason 7 Week 8 Day 2

Preseason 7 Week 8 Day 3

Preseason 7 Week 8 Day 4

Preseason 7 Week 8 Day 5

Preseason 7 Week 7 Day 1

Preseason 7 Week 7 Day 2

Preseason 7 Week 7 Day 3

Preseason 7 Week 7 Day 4

Preseason 7 Week 6 Day 1

Preseason 7 Week 6 Day 2

Preseason 7 Week 6 Day 3

In Season 7: Week 9 Day 1

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