Upper - Strength & Shoulder Stability
(Week 9, Power Sprint Program)Day Overview
This session targets upper body strength with an emphasis on shoulder stability and injury prevention. Heavy compound lifts are paired with accessory work to build bulletproof shoulders and improve pressing power, supporting overall athletic performance and injury resilience.
Exercises
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• bench press
barbell bench press
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 tempo, focusing on explosive drive off the chest. This exercise builds upper body strength essential for blocking and tackling in football.
Working Sets:
4
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• overhead press
barbell overhead press
Prescribed Sets:
Perform 4 sets of 6-8 reps at RPE 8-9, emphasizing strict form to enhance shoulder stability. Use a full range of motion, avoiding shrugging, to strengthen the delts and rotator cuff support.
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 to failure or 8-10 reps with added weight if possible, RPE 8-9. Focus on controlled eccentric and explosive concentric phases to develop upper back and shoulder girdle strength.
Working Sets:
4
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• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 4 sets of 12-15 reps with an RPE of 8. Use light to moderate weight, focusing on scapular retraction and external rotation to improve shoulder health and stability.
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 4 sets of 12-15 reps at RPE 8, emphasizing controlled movement and shoulder activation to build lateral deltoid mass and bulletproof shoulders.
Working Sets:
4
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• Reverse Pec-Dec
Sit on the reverse pec deck machine with your chest against the pad and grasp the handles with your arms extended forward. Keep your back flat against the pad and your feet flat on the floor. Pull the handles outward and backward, squeezing your rear shoulder muscles as you bring your arms apart. Maintain a controlled motion, avoiding using momentum, and slowly return to the starting position. Keep your movements smooth and focus on engaging the rear deltoids throughout the exercise.
Prescribed Sets:
Perform 4 sets of 12-15 reps with RPE 8, focusing on rear delts and rotator cuff muscles to support shoulder stability and injury prevention.
Working Sets:
4
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 4 sets of 12 reps at RPE 8, focusing on posterior chain strength to support athletic movements and reduce injury risk.
Working Sets:
4
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 4 sets of 10-12 reps with RPE 8, emphasizing core stability and anti-extension strength vital for explosive movements.
Working Sets:
4