The purpose of warmup is to prepare ns this should

needed in a specific area. The purpose of warmup is to prepare
ns. This should not take you more than 15 minutes at your
from the quadruped position, retract the scapula,
shrug and roll the shoulders in a circular motion 5-
15 times
from the quadruped position, bridge the thoracic
spine and press the hips towards the shoulders.
Then, arch the back and reach the shin toawrd the
ceiling. Repeat 5x.
from the quadruped position, drive the heel
outward and upwards, activating the glutes.
Perform 5-10x per side
flip over on your back and lie down on the ground.
Draw the knees upward and drive your heels down
into the floor and press the hips up toward the
ceiling. Contract the glutes. Repeat 10x
Lie down on your back, keep the ankles together
and the hands together and pointed toward the
ceiling. Maintain a slightly elevated position with
the legs and rock forward and backward, engaging
the abs. The movement can be made easier and
harder by changing the bend of the knees and
location of the hands.

Anterior Leg/IT Band foam roll the quads and IT band 5x each.
Glutes/Piriformis foam roll the glutes and then position the legs in a
crossed position and foam roll the glutes/piriformis

BENCH PRESS
MOVEMENT: DESCRIPTION:
Theraband Band Pull-apart
Band Dislocations
Theraband Band Pull-apart RD#2
Lat Pulldown
Close Grip Bench Press with an unloaded bar, perform 10x CGBP
Ultra-wide Grip Bench Press
Competition Press
cinch the band for moderate tension. Drop
the shoulders, arch the spine slightly and
perform 20 band pull-aparts, and then an
additional 20 at an elevated angle
cinch the band for light to moderate
tension. Keep the elbows locked and rotate
the arms in full circles from the front to the
back. Repeat 10x
double up the band by wrapping it around
a pole or post. Hold both ends in one hand
and use your other arm to brace against
something else. Perform 10x pull-aparts per
arm.
set a lat pulldown with light weight.
Perform 10-20 repetitions with good form
with an unloaded bar, perform 10x ultra-
wide presses
with an unloaded bar, perform 10x
competition presses

TSA INTERMEDIATE 9-WEEK TRAINING CYCLE
WEEK 1 9 WEEKS OUT
DAY 1 INTRO WEEK
SETS REPS %1RM LOAD
lsRPE
SQ1
SQUAT
Squat 4 5 73% 145
BN 1
BENCH
Bench Press 3 7 69% 70
lat
ACC
Chest Supported Row 3 6 @7RPE
BN acc
BENCH
Close Grip Bench Press 3 6 @7RPE
DAY 2
DL 1
DEADLIFT
Deadlif 3 4 77% 230
BN 2
BENCH
Bench Press 4 5 73% 72.5
lats 2
ACC
Bent Row 3 6 @7.5RPE
DAY 3
SQ 2
SQUAT
Squat 3 7 69% 137.5
shoulders
ACC
Overhead Press 2 8 @7.5 RPE
lats 3
ACC
Chest Supported Row 3 10 @7.5RPE
glutes
ACC
Barbell Glute Thrust 3 4 @7RPE
DAY 4
BN 3
BENCH
Bench Press 3 4 76% 75
DL 2
DEADLIFT
Pause Deadlif, 1" off floo 2 3 68% 205
lats 4
ACC
Bent Row 4 5 @8RPE
BN acc
BENCH
Close Grip Bench Press 2 3 @8RPE
50
100
150
200
12-week VO

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
0
50

E
WEEK 2 8 WEEKS OUT
DAY 1
notes:
SETS REPS %1RM LOAD
lsRPE
SQUAT
Squat 5 5 75% 150
BENCH
Bench Press 4 7 71% 70
ACC
Chest Supported Row 4 6 @8.5RPE
BENCH
Close Grip Bench Press 4 6 @8RPE
DAY 2
DEADLIFT
Deadlif 4 4 80% 240
BENCH
Bench Press 5 5 75% 75
ACC
Bent Row 4 6 @9RPE
DAY 3
SQUAT
Squat 4 7 71% 142.5