Name: Playbook - Coach Myers - Peak Season - Week 1 Day 1
Uploaded: 2025-12-08T14:31:11.547Z
Duration: 45 min
Description: Peak Season - Week 1 Day 1

Zsolt

Day 1 (early or mid-week)
Plyo Warm up - 3 rounds
Weighted Box Jump - 3
Med Ball Rotational Slam - 3 per side
Band Twists - 6 per side

Strength Contrast - upper
Bench - pin press - 3
Band Pull Overs - 5
DB Dead Stop Row - 5 per side
Band Pull Ups - 3

Finisher - 3-5 rounds
Rope Climb - 1
Sled Sprint - 75ft
Stance Motion + Med Ball Slam - 1 minute

Plyo Warm up - 3 rounds
Weighted Box Jump - 3
Med Ball Rotational Slam - 3 per side
Band Twists - 6 per side

- Sit on a small box in front of a taller box (or equal in size), holding weights in each hand
- Lift your feet, then plant them aggressively, immediately driving up into the jump onto the taller box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump - Seated and Weighted

- Grab a medicine ball with both hands and hold it at your waist, feet shoulder width apart
- Rotate the ball clockwise up overhead and then slam it down against the ground
- Repeat the motion rotating the ball counter clockwise for the slam

Med Ball Rotational Slam

- Attach a band to a rack at shoulder height, grab it with both arms extended and step back until there is tension
- Initiate the movement by stepping back and pivoting your body, rotating hard away from the band while keeping your one foot planted in the original position
- Rotate back to the starting position then twist to the opposite side

Band Rotational Twist

Plyo Warm Up - Peak

Strength Contrast - upper
5 Rounds
Bench - pin press - 3
Band Pull Overs - 5
DB Dead Stop Row - 5 per side
Band Pull Ups - 3

- Attach a band to a low rack and lay across a bench with hips lower than shoulders
- Lock hands inside the band and pull over and down to one side
- Alternate sides with each rep

(R+L= 1 rep)

Band Pull Overs

Set a rack so the bench bar rests at the bottom position just barely touching or above your chest. 
On each rep squeeE the bar, tighten your lats, and drive your feet into the floor as you press. 
Do a “controlled drop” on the way down.
Completely reset at the bottom before hitting the next rep.
Focus on the concentric press of the movement.

Bench - Pin Press

- This is a dumbbell row with emphasis on the concentric pull
- Each rep starts by grabbing the DB and pulling from a dead stop on the floor
- Do a “controlled drop” on the eccentric, let go then pull again
- We want all of your strength used on the pull rather than the lowering - this is power based and the opposite of a negative or eccentric row

Dead Stop Rows - DB

- Stretch a band across the bottom of a rack then loop another band under it
- Take that band and put on your shoulders “like a backpack”
- For pull ups use an overhand grip, for chin ups use an underhand grip
- Pull fast then control on the way down
- Reset each time and avoid swinging

Band Pull Ups or Chin Ups

Strength Contrast - Upper Push/Pull

Finisher - 5 rounds
Rope Climb - 1
Sled Sprint - 75ft
Stance Motion + Med Ball Slam - 1 minute

- Start by sitting on the ground and climb the rope hand over hand
- Never let either arm get fully extended

- Beginner: wrap your legs around the rope to assist

- Intermediate: Do not use your legs

- Advanced:  Sit in an L-Sit the entire time with your legs straight out in front of you

Rope Climb - Legless

- 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

Stance motion with good lateral movement, complete med ball slams every 5-15 seconds as you move around.

Stance Motion + Med Ball Slams

Finisher

Peak Season - Week 1 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

Preseason 7 Week 10 Day 1

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

Peak Season - Week 1 Day 1

Community

More workouts from Coach Myers