Upper Body Strength & Stability
(Week 5, Power Sprint Program)Day Overview
This session targets upper body strength with an emphasis on shoulder stability and explosive pressing. The exercises are ordered to build from foundational lifts to accessory work, promoting joint health and muscle hypertrophy. Focus on controlled reps with explosive intent, especially in overhead and pressing movements, to transfer power to the field.
Exercises
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• Barbell Overhead Press
The Barbell Overhead Press, also known as the Military Press, is a compound exercise performed by standing or seated with a barbell at shoulder level. Grip the barbell slightly wider than shoulder-width, keep your core engaged, and press the bar overhead until your arms are fully extended. Lower the bar back to shoulder level in a controlled manner. Maintain a neutral spine, avoid overarching your lower back, and keep your elbows slightly in front of the bar during the movement. This exercise primarily targets the shoulder muscles, specifically the deltoids, and also engages the triceps, upper chest, and core for stabilization.
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8 on the first set, progressing to RPE 9 on the last. Use a controlled, explosive movement to press overhead, focusing on shoulder stability and avoiding injury. This exercise builds shoulder strength and resilience, crucial for injury prevention and power transfer.
Working Sets:
4
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• Pull-Ups
To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Use a full range of motion, focusing on controlled lowering to enhance shoulder stability and back strength. This supports shoulder health and upper back development.
Working Sets:
4
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• Dumbbell Side Lateral Raise
To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 7-8. Focus on slow, controlled lifts to strengthen the deltoids and improve shoulder bulletproofing. Keep tension on the muscles and avoid swinging.
Working Sets:
3
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• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 3 sets of 15 reps with an RPE of 7. Use a cable machine, pulling towards the face with elbows high, to enhance rear deltoid and rotator cuff health, supporting shoulder stability.
Working Sets:
3
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 7. Focus on controlled movement to strengthen lower back and posterior chain, aiding in overall athletic power and injury prevention.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Engage core and maintain a neutral spine to develop core stability essential for explosive movements and injury resilience.
Working Sets:
3
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• Dumbbell Shrugs
Stand upright holding a dumbbell in each hand with arms fully extended at your sides. Keep your back straight and shoulders back. Slowly elevate your shoulders as high as possible, squeezing the trapezius muscles at the top of the movement. Hold briefly, then lower your shoulders back to the starting position in a controlled manner. Maintain a neutral head position and avoid using your arms to lift the weights—focus on shoulder elevation. Breathe out as you shrug and breathe in as you lower.
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 7. Focus on squeezing the traps at the top to build shoulder girdle stability and bulletproof the shoulders.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 60 seconds per set with an RPE of 7. Maintain a neutral spine and engage core muscles to support overall stability and injury prevention.
Working Sets:
3