Upper Power and Stability
(Week 13, Power Sprint Program)Day Overview
This session focuses on building upper body strength with an emphasis on shoulder stability and injury prevention, while also enhancing explosive power for football performance. The workout begins with compound lifts to maximize strength development, followed by accessory movements targeting shoulder health, upper back, and arms. The inclusion of stability and mobility exercises supports shoulder bulletproofing and tendon resilience. The aggressive intensity aims to push strength limits while maintaining proper form to prevent injuries.
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 builds overall pushing strength and muscle mass, essential for athletic power transfer.
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 8-10 reps, aiming for controlled, full range of motion. Use bodyweight or add weight via belt if reps are easy, targeting an RPE of 8. Focus on scapular retraction and shoulder stability to support injury prevention and shoulder health.
Working Sets:
4
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• Dumbbell Overhead Press
Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.
Prescribed Sets:
Perform 4 sets of 8-10 reps with a challenging weight, aiming for an RPE of 8. Keep core tight and avoid excessive arching to protect shoulders. This movement enhances shoulder stability and overhead strength, critical for athletic movements.
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 moderate resistance, focusing on scapular retraction and external rotation. RPE of 7-8. This exercise supports shoulder health, rotator cuff stability, and posture correction.
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 reps with a controlled tempo, RPE 7-8. Use light to moderate weights to target the lateral delts for bulletproof shoulders and shoulder width development.
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:
Complete 3 sets of 10-12 reps, RPE 7-8. Focus on hip hinge and core engagement to strengthen posterior chain and support lower back and 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:
Perform 3 sets of 10-12 reps with controlled movement, RPE 8. This core exercise enhances trunk stability, aiding in overall athletic performance and injury prevention.
Working Sets:
3
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• Single Leg Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
Execute 4 sets of 15-20 reps, RPE 7-8. Focus on slow, controlled reps to strengthen Achilles tendons and improve ankle stability for speed and injury resilience.
Working Sets:
4