Upper Body Strength & Stability
(Week 13, Power Sprint Program)Day Overview
This day targets overall upper body strength with an emphasis on shoulder health, stability, and hypertrophy. Compound lifts are prioritized for strength, with accessory work to reinforce shoulder integrity and muscular balance. The session promotes explosive power transfer 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 8-10 reps with an RPE of 8 on the first set, progressing to RPE 9-10 on the last. Focus on controlled, explosive presses to build shoulder stability and strength. Use a moderate weight that challenges but allows proper form, emphasizing shoulder joint health.
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, full range of motion. Use bodyweight or added weight if necessary. Focus on scapular retraction and shoulder engagement to enhance shoulder stability and pulling strength.
Working Sets:
4
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• Incline Dumbbell Press
Begin by setting an incline bench to approximately 30-45 degrees. Sit on the bench with a dumbbell in each hand, resting on your thighs. Use your thighs to help lift the dumbbells to shoulder height as you lie back on the bench. Position the dumbbells at chest level with palms facing forward. Keep your feet flat on the floor and maintain a neutral spine. Press the dumbbells upward by extending your elbows until your arms are fully extended but not locked out. Slowly lower the dumbbells back to the starting position, controlling the movement. Focus on squeezing the chest muscles during the press and maintaining proper form throughout to avoid shoulder strain.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8-9. Maintain controlled tempo, emphasizing upper chest and shoulder engagement to support pressing power and hypertrophy.
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 7-8. Focus on scapular retraction and external rotation to strengthen rotator cuff and improve shoulder stability, reducing injury risk.
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 10-12 reps with an RPE of 8. Use light to moderate weight, focusing on controlled movement to build bulletproof shoulders and lateral deltoid hypertrophy.
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 10-12 reps with an RPE of 8. Focus on posterior chain strength and lower back stability, supporting overall athleticism 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 8-10 reps with an RPE of 8. Engage core and shoulder stabilizers to enhance trunk stability and shoulder health.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 30-45 seconds per set, focusing on core engagement and shoulder stability to support overall athletic performance.
Working Sets:
3