Upper Body

EXPLOSIVE POWER & PITCH CONTROL

Focus: Power output, fast-twitch muscle activation, and dynamic core stability - This session is built around developing upper body explosiveness to quickly get off the ground after a tackle, combined with the pulling strength and core control needed to dictate the tempo in physical duels.

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Session Breakdown

WARM UP UPPER BODY Learn more about this exercise →

Sets1

RepsComplete one round of each exercise

1 set × Complete one round of each exercise reps

Plyometric Push-Up Learn more about this exercise →

Sets4

Reps6

WeightBW

4 sets × 6 reps — BW

Focus on explosive intent. Push the floor away as forcefully as possible while landing softly and under control.

Pull Up Or Table Inverted Row Learn more about this exercise →

Sets4

RepsTF

Weight0 RIR

4 sets × TF reps — 0 RIR

Explosive pull, 3 sec negative. Keep your body tight and pull with your elbows. Avoid swinging and keep the movement controlled from start to finish.

Pike Push-Ups Learn more about this exercise →

Sets3

Reps10

Weight1 RIR

3 sets × 10 reps — 1 RIR

Keep your hips high and lower your head toward the floor with control. Drive strongly through your hands to return to the starting position.

Russian Twist Learn more about this exercise →

Sets3

Reps20 ( 10 Per Side )

Weight2-6 KG

3 sets × 20 ( 10 Per Side ) reps — 2-6 KG

Rotate through your torso while keeping your hips stable. Move with control rather than rushing from side to side.

Prone Y-Raises Learn more about this exercise →

Sets3

Reps15-20

WeightRIR: 1

3 sets × 15-20 reps — RIR: 1

Keep your shoulders down and focus on moving from the upper back. Use controlled movements without lifting your chest excessively off the floor.

Plank Shoulder Taps Learn more about this exercise →

Sets3

Reps45sec

WeightBW

3 sets × 45sec reps — BW

Keep your hips as still as possible while alternating the taps. Brace your core and resist rotating from side to side.