Upper Power and Stability
(Week 11, Power Sprint Program)Day Overview
This session emphasizes building upper body strength with a focus on shoulder stability, injury prevention, and explosive power transfer. We incorporate heavy compound lifts to maximize strength gains, while including accessory movements to reinforce shoulder health and tendon resilience. The workout balances pushing and pulling movements to ensure balanced development, with an emphasis on controlled, aggressive reps to stimulate hypertrophy and strength. The inclusion of stability work and shoulder-friendly exercises aims to make the shoulders bulletproof, reducing injury risk for football performance.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 6-8 reps with a heavy load, aiming for an RPE of 8 on the first set, progressing to RPE 9-10 on the last. Focus on controlled, explosive concentric movement and a controlled eccentric to maximize strength development. Use a spotter if necessary to push heavier weights safely. This exercise targets overall chest, triceps, and shoulder stability for pushing power.
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 an RPE of 8-9. Use a weighted belt if bodyweight becomes too easy, or perform unweighted if fatigued. Focus on full range of motion, controlled descent, and scapular retraction to strengthen the lats, biceps, and rear shoulder stabilizers, supporting shoulder health and pulling strength.
Working Sets:
4
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• overhead press
barbell overhead press
Prescribed Sets:
Execute 4 sets of 6-8 reps with a challenging weight, RPE 8-9. Maintain strict form to reinforce shoulder stability and avoid impingement. Use a slightly narrower grip if shoulder discomfort arises. This movement enhances shoulder strength and resilience, crucial for injury prevention and explosive overhead movements.
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 with a moderate to heavy weight, RPE 8. Focus on squeezing the back muscles and maintaining a flat back to promote shoulder stability and strengthen the upper back, supporting shoulder joint health and posture.
Working Sets:
4
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• face pull
cable face pull with external rotation
Prescribed Sets:
Complete 3 sets of 12-15 reps at an RPE of 7-8. Focus on scapular retraction and external rotation to strengthen rotator cuff muscles and improve shoulder stability, reducing injury risk and bulletproofing the shoulders.
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 12-15 reps with a controlled tempo, RPE 7-8. Emphasize slow, deliberate movements to target the lateral delts for shoulder width and stability, supporting 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:
Execute 3 sets of 10-12 reps at an RPE of 8. This core exercise enhances anterior chain stability, which is vital for transferring power and maintaining proper posture during athletic movements, indirectly supporting shoulder health.
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 with a controlled tempo, RPE 7-8. Focus on posterior chain activation, especially glutes and hamstrings, to support leg and Achilles tendon health, which complements overall athletic speed and injury resilience.
Working Sets:
3