Upper Power and Stability
(Week 15, Power Sprint Program)Day Overview
This session focuses on building maximal upper body strength with an emphasis on shoulder stability and injury prevention, while also enhancing muscle hypertrophy. The exercises are selected to improve shoulder resilience, especially targeting weak points like shoulder popping, and to develop explosive power transferable to football. The workout begins with compound lifts for strength, followed by accessory movements to reinforce joint health and muscle balance. Rest periods are kept moderate to aggressive to maintain intensity, and explosive reps are incorporated to develop speed and power.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 6-8 reps with a challenging weight, 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 gains. Use a spotter if necessary to push heavier loads safely. This exercise develops overall pushing strength crucial for upper 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 an RPE of 8-9. Use a weighted belt if bodyweight becomes too easy, to increase overload. Focus on full range of motion and controlled descent to enhance shoulder stability and back strength, supporting shoulder health and injury prevention.
Working Sets:
4
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• overhead press
barbell overhead press
Prescribed Sets:
Perform 4 sets of 6-8 reps with a challenging weight, RPE 8-9. Emphasize strict form, keeping shoulders stable and avoiding excessive arching. This movement strengthens the shoulders and improves stability, reducing injury risk and supporting 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:
Complete 4 sets of 8-10 reps with a controlled tempo, RPE 8. Focus on squeezing the back muscles and maintaining a neutral spine. This supports shoulder health by strengthening the posterior chain and improving scapular 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 3 sets of 12-15 reps with a moderate weight, RPE 7-8. Use controlled, deliberate movements to target the lateral delts, enhancing shoulder width and bulletproofing the joint against injuries.
Working Sets:
3
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• face pull
cable face pull with external rotation
Prescribed Sets:
Complete 3 sets of 12-15 reps, RPE 7-8. Focus on scapular retraction and external rotation to strengthen rotator cuff muscles, supporting shoulder stability 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 10-12 reps with controlled movement, RPE 8. This core exercise enhances trunk stability, which is vital for transferring power and protecting the spine during explosive movements.
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 12-15 reps, RPE 7-8. Focus on controlled hip extension to strengthen the posterior chain, supporting lower back health and tendon resilience in the hips and hamstrings.
Working Sets:
3