elitefts™ Sunday Edition

Training Block I

1. General Warm-Up

2. Prehabilitation

4-way Neck: Performed slow and under control (machine, stability ball leans into wall, manual with partner, neck harness, with bands, wrestling bridges)

  • M: 2x20/W: 2x12/F: 2x15

Barbell Shrugs: Normal grip using NO straps!

  • M (Isometric emphasis): 2x20, 10-second high hold + 10 reps then repeat = 1 set
  • W (Submax eccentric emphasis): 2x20 + 4-2-1 tempo (4-second lower to 2-second hold to 1-second raise)
  • F (Dynamic emphasis): 2x20 (normal reps)

Rotator cuff/External & Internal Rotation @ 0 degrees:(Dumbbell, cables, bands)
1. External Rotation: Away from body, stay in the box with rolled up towel under arm

  • M (Isometric emphasis): 3x5 + 2-5-1 tempo (2-second lower to 5-second hold to 1-second raise)
  • W (Submax eccentric emphasis): 2x8 + 6-1-1 tempo (6-second lower to 1-second hold to 1-second raise)
  • F (Dynamic emphasis): 3x10 (normal reps)

2. Internal Rotation: Towards body, open arm outside box with rolled up towel under arm

  • M/W/F: Dynamic emphasis (normal controlled reps)
  • 2x15: 2

3. **Aerobic Conditioning

4. Cool Down



  1. Siff, M.C. and Verkhoshansky, Y.V. “Supertraining.” Supertraining International. Denver, USA. 1999. 4th edition.
  2. Kurz, T. “Science of Sports Training, How to Plan and Control Training for Peak Performance.” Stadion Publishing Company. Island Pond, VT. 2001.
  3. Scholich, M. “Circuit Training for All Sports, Methodology of Effective Fitness Training.” Sports Books Publisher. Toronto, Canada. 1990
  4. Tenke, Z. and Higgins, A. “Warm-Up and Preparation for Athletes of All Sports, a Complete Book of Warm-up and Flexibility Exercises.” Sports Books Publisher. Toronto, Canada. 1994.


Coach X's Original GPP Manual:

Introduction: Coach X’s Original GPP Manual