Upper Power & Shoulder Stability
(Week 7, Power Sprint Program)Day Overview
This session focuses on building upper body strength with an emphasis on shoulder stability and injury prevention. We incorporate heavy compound lifts to maximize strength gains, while including targeted shoulder work to enhance resilience and reduce injury risk. The workout employs supersets and aggressive loading to stimulate hypertrophy and power, supporting football performance and tendon health. The sequence ensures optimal fatigue management and muscle activation, with a focus on explosive movements and joint-friendly exercises.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Begin with a warm-up set, then perform 4 working sets of 6-8 reps at high intensity (RPE 8-9). Focus on controlled, explosive pressing to develop strength. Use a spotter if necessary, and ensure shoulder blades are retracted to protect the shoulders. Increase weight progressively each week as per progression strategy.
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, aiming for controlled movement and full range of motion. Use added weight via belt if bodyweight becomes too easy, maintaining an RPE of 8-9. Focus on scapular retraction and shoulder stability during each rep to support shoulder health.
Working Sets:
4
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• overhead press
barbell overhead press
Prescribed Sets:
Execute 4 sets of 6-8 reps with a focus on strict form and shoulder stability. Use a high RPE (8-9) to promote strength gains. Keep core tight and avoid excessive arching to protect the shoulders. Progressively increase weight weekly.
Working Sets:
4
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• Bent-Over Dumbbell Rows
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Let the dumbbells hang straight down. Pull the dumbbells towards your lower ribs by bending your elbows and squeezing your back muscles. Keep your elbows close to your body. Lower the dumbbells back to the starting position in a controlled manner. Maintain a neutral neck and avoid rounding your back throughout the movement.
Prescribed Sets:
Perform 4 sets of 8-10 reps, emphasizing scapular retraction and controlled movement. This supports upper back strength and shoulder stability, reducing injury risk. Maintain a slight bend in the knees and keep the back flat.
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:
Complete 3 sets of 12-15 reps with a focus on slow, controlled lifts at an RPE of 8. This enhances shoulder bulletproofing and lateral deltoid development, crucial for shoulder stability and injury prevention.
Working Sets:
3
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• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 3 sets of 12-15 reps, focusing on scapular retraction and external rotation to strengthen rotator cuff muscles. Use moderate resistance and maintain good form to support shoulder health.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Execute 3 sets of 10-12 reps, emphasizing core stability and control. This exercise supports overall athleticism and helps prevent lower back injuries, complementing upper body work.
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 posterior chain strength and tendon resilience in the lower back and hamstrings. Maintain a controlled tempo and avoid hyperextension to protect the spine.
Working Sets:
3