Upper Power and Stability
(Week 5, Power Sprint Program)Day Overview
This session focuses on building upper body strength with an emphasis on shoulder stability, explosive power, and tendon resilience. The exercises are selected to enhance shoulder health, improve pressing strength, and develop muscle mass while supporting injury prevention. The workout begins with compound lifts to maximize strength gains, followed by accessory movements that reinforce shoulder stability and muscular endurance. Explosive reps and controlled tempos are used to transfer strength to athletic performance, especially for football speed and agility. The session integrates tendon-friendly movements to bolster shoulder and upper limb durability.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 6-8 reps with a focus on explosive concentric movement and controlled eccentric. Use a heavy weight that challenges you at an RPE of 8-9. Rest 2-3 minutes between sets. This exercise develops maximal pressing strength crucial for upper power transfer on the field.
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:
Complete 4 sets of 6-8 reps, aiming for explosive pull-ups with a controlled descent. Use bodyweight or add weight via belt for overload. RPE should be 8-9. Focus on scapular retraction and shoulder stability to support injury prevention and shoulder health.
Working Sets:
4
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• overhead press
barbell overhead press
Prescribed Sets:
Perform 4 sets of 6-8 reps with a focus on strict form and shoulder stability. Use a weight that challenges at an RPE of 8. Rest 2-3 minutes. This movement enhances shoulder strength and resilience, supporting injury prevention and explosive overhead power.
Working Sets:
4
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• face pull
cable face pull with external rotation
Prescribed Sets:
Execute 3 sets of 12-15 reps with a controlled tempo, focusing on scapular retraction and external rotation. RPE of 7-8. This exercise reinforces shoulder stability and rotator cuff health, reducing injury risk.
Working Sets:
3
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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 10-12 reps with a focus on slow, controlled movement and shoulder activation. RPE of 7-8. This targets the lateral delts for shoulder width and bulletproofing the shoulder joint.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Complete 3 sets of 10-12 reps, maintaining core stability and controlled movement. RPE of 7-8. This strengthens the core and shoulder girdle, supporting overall athletic stability.
Working Sets:
3
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• Reverse Hyperextensions
To perform reverse hyperextensions, lie face down on a hyperextension bench with your hips positioned at the edge. Secure your legs under the pads or supports. Keep your arms crossed over your chest or behind your head. Engage your glutes and lower back muscles to lift your legs and hips upward, extending your hips and legs behind you in a controlled manner. Avoid using momentum; focus on muscle engagement. Slowly lower your legs back to the starting position, maintaining control throughout. Keep your neck in a neutral position and avoid overarching your lower back during the movement.
Prescribed Sets:
Perform 3 sets of 12 reps, focusing on hip and lower back extension with controlled tempo. RPE of 7-8. This movement supports posterior chain development and tendon health, especially in the lower back and hamstrings.
Working Sets:
3
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• Plank with Shoulder Taps
Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core to prevent your hips from sagging or rotating. Keeping your hips stable, lift one hand off the ground and tap the opposite shoulder. Return that hand to the starting position and repeat on the other side. Maintain a steady, controlled movement throughout, focusing on core stability and minimizing torso rotation. Keep your neck neutral and gaze down at the floor.
Prescribed Sets:
Execute 3 sets of 20 taps (10 per side), maintaining a stable plank position. RPE of 7. This enhances core stability and shoulder control, vital for injury prevention and explosive movements.
Working Sets:
3