March Triphasic Eccentric

7/26/2019 March Triphasic Eccentric

1/18

Falling Starts 8x10yds

A1) Barbell Bulgarian Split Squats

Week Sets Reps Rest

185-190 1 4 2/leg

2 4 2/leg3 4 2/leg

B1) RDL

Week Sets Reps Rest

1 4 6 90s

2 4 6 90s

3 4 6 90s

B2) Prone Hip Flexor

Week Sets Reps Rest1 3 6 60s

2 3 6 60s

3 3 6 60s

C1) Cal Raises

Week Sets Reps Rest

1 3 8 60s

2 3 8 60s

3 3 10 60s

C2) Pallo Press

Week Sets Reps Rest

1 4 8 60s

2 4 8 60s

2 4 8 60sIso-Deadlift 3x10s/Leg


2/18

!e"po Set 1 Set 2 Set 3 Set 4

50X0 82.5%

50X0 85%

50X0 87.5%


40X0

40X0

40X0

!e"po Set 1 Set 2 Set 3 Set 440X0

40X0

40X0


02X1

02X1

02X1



3/18

Set 5 Set 6 Set 7 Set 8






4/18

A1) Ben#$ Press

Week Sets Reps Rest

1 4 2 90s

2 4 2 90s

3 3 2 90sA2) DB Ro%s

Week Sets Reps Rest

1 4 8 60s

2 4 8 60s

3 3 8 60s

B1) Fa#e Pulls

Week Sets Reps Rest

1 4 102 4 10

3 4 10

B2) DB Floor Press

Week Sets Reps Rest

1 3 8

2 3 8

3 3 8

C1) !$i#k &rip Ha""er Curls

Week Sets Reps Rest

1 4 10

2 4 10

3 4 10

C2) Pallo Press

Week Sets Reps Rest

1 3 10

2 3 10

3 3 10


5/18


50X0

50X0

50X0







6/18








7/18


8/18


90%

92.5%

95%


!e"po Set 1 Set 2 Set 3 Set 410!5

10!5

10!5




9/18


10/18

A1) Close &rip Ben#$ Press

Week Sets Reps Rest

1 4 4

2 4 4

3 4 4A2) C$in(ps

Week Sets Reps Rest

1 5 6

2 5 6

3 4 6

B1) S$oul'er S$o#ker 2,-

Week Sets Reps Rest

1 4 82 4 8

3 3 8

B2) Fa#e Pulls

Week Sets Reps Rest

1 5 12

2 5 12

3 5 12

C1) !$i#k &rip Ha""er Curls

Week Sets Reps Rest

1 4 8

2 4 8

3 4 8


11/18







12/18


13/18

A1) Barbell Bulgarian Split Squats

Week Sets Reps Rest

1 4 3

2 4 3

3 3 3B1) Walking Lunges

Week Sets Reps Rest

1 3 6 90s

2 3 6 90s

3 3 6 90s

C1) .or'i# Ha" Curl

Week Sets Reps Rest

1 4 35s 60s2 4 35s 60s

3 4 35s 60s

C2) Prone Hip Flexor

Week Sets Reps Rest

1 4 7 60s

2 4 7 60s

2 4 7 60s

D) 1(Ar" DB Carr/

Week Sets Reps Rest

1 4 20yds 60s

2 4 20yds 60s

2 4 20yds 60s


14/18


60X0 75%

60X0 77.5%

60X0 80%




40X0

40X0

40X0



15/18


16/18

A) Ben#$ Press

Week Sets Reps Rest

1 4 3

2 4 3

3 4 3B) C$in ps

Week Sets Reps Rest

1 4 6

2 4 6

3 4 6

C1) Fa#e Pulls

Week Sets Reps Rest

1 5 122 5 12

3 5 12

C2) DB Floor Press

Week Sets Reps Rest

1 4 8

2 4 8

3 4 8

D1) Fole/ S$oul'er S$o#ker

Week Sets Reps Rest

1 3 8

2 3 8

3 3 8

D2) Wi'e(Stan#e Anti(Rotations

Week Sets Reps Rest

1 3 8

2 3 8

3 3 8


17/18


60X0 75%

60X0 77.5%

60X0 80%







18/18







March Triphasic Eccentric

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