Upper Body Strength and Stability
(Week 15, Power Sprint Program)Day Overview
This session targets overall upper body strength with an emphasis on shoulder stability, pressing power, and hypertrophy. Exercises are selected to build bulletproof shoulders and improve explosive pushing power, supporting football performance and injury prevention.
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 6-8 reps with an RPE of 8 on the first set, progressing to RPE 9 on the last. Focus on strict form to enhance shoulder stability and strength. Use a barbell or safety squat bar for better control and joint safety. Engage your core and avoid overextending the back to protect shoulder joints.
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 with bodyweight or added weight if possible, RPE 8-9. Focus on controlled movement and full range of motion to develop upper back and shoulder stability, supporting shoulder health and explosive pulling power.
Working Sets:
4
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• Flat Dumbbell Press
Lie flat on a bench with a dumbbell in each hand, held at chest level with palms facing forward. Keep your feet flat on the ground and engage your core. Press the dumbbells upward until your arms are fully extended, ensuring the weights stay in line with your chest. Lower the dumbbells slowly back to the starting position, maintaining control throughout. Keep your elbows at about a 75-degree angle during the movement to reduce shoulder strain. Maintain a neutral spine and avoid arching your back excessively.
Prescribed Sets:
Perform 4 sets of 8-10 reps at RPE 8. Use dumbbells to promote balanced shoulder engagement and stability. Keep controlled tempo to maximize hypertrophy and shoulder joint health.
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 RPE 7-8. Focus on scapular retraction and external rotation to strengthen rotator cuff and improve shoulder resilience, reducing 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 3 sets of 10-12 reps with RPE 8. Engage core and maintain a neutral spine to enhance trunk stability, supporting overall athletic movement and injury prevention.
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 12-15 reps at RPE 7. Focus on controlled movement to strengthen lower back and posterior chain, aiding in injury resilience and explosive power.
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 RPE 7. Use controlled tempo to build shoulder side delts, supporting shoulder bulletproofing and hypertrophy.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 60 seconds, 3 sets, RPE 7. Maintain proper form to develop core stability essential for explosive movements and injury prevention.
Working Sets:
3