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Athlete

Travis toth

Day two
Category

Exercise

Mods

PLYOMETRIC
LOWERBODY

Broad Jumps
CAMBER BAR SQUAT

ASSISTANCE

RUSSIAN LEG CURL

high box
low box
Chain
eccentric

CONDITION

PROWLER HEAVY

4 2MINS

MOBILITY

GOBLET SQUAT HOLD


GOBLET SQUAT HOLD
Hurdle over unders

1 10 SEC

3 2MINS

MOBILITY
MOBILITY

sets

reps

5
10
3 AMRAP

rest

3 30 SEC
2 30 SEC
1 MIN

cycle weights
Notes

DAY 1

wk 1

transition

50 feet heavy

EXERCISE1 TRAIN MAX SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

EXERCISE

X5

X5

X5

X5

x5

TRAIN MAX

x5

Bench

300.00

195

216

240

240

159.9

270

SQUAT

405.00

263.25

291.6

324

324

215.865

364.5

DEADLIFT

415.00

269.75

298.8

332

332

221.195

373.5

Press

200.00

130

144

160

160

106.6

180

T bar Row

150.00

97.5

108

120

120

79.95

135

CATEGORY
lower
UPPER
PLYOMETRIC
Mobility
Condition
Assisstance

Lower Body Exercises


SQUAT
BELT SQUAT
ZERCHER SQUAT
FRONT SQUAT
DUFFALO SQUAT
BUFFALO SQUAT
SAFETY SQUAT
SPYDER BAR SQUAT
BIRDSBORO BAR SQUAT
U BAR SQUAT
CAMBER BAR SQUAT
PARALLEL BOX SQUAT
PARALLEL BOX DUFFALO SQUAT
PARALLEL BOX BUFFALO SQUAT
PARALLEL BOXSAFETY SQUAY
PARALLEL BOX SPYDER BAR SQUAT
PARALLEL BOX BIRDSBOEO BAR SQUAT
PARALLEL BOX U BAR SQUAT
PARALLEL BOX CAMBER SQUAT
PARALLEL BOX FRONT SQUAT
PARALLEL BOX ZERCHER SQUAT
PARALLEL BOX BELT SQUAT
LOW BOX SQUAT
LOW BOX BELT SQUAT
LOW BOX ZERCHER SQUAT
LOW BOX FRONT SQUAT
LOW BOX DUFFALO SQUAT
LOW BOX BUFFALO SQUAT
LOW BOX SAFETY SQUAT
LOW BOX SPYDER BAR SQUAT
LOW BOX BIRDSBORO BAR SQUAT
LOW BOX U BAR SQUAT
LOW BOX CAMBER BAR SQUAT
LOW BOX PARALLEL BOX SQUAT
HARRINGTON SQUAT 6INCH HIGH
HARRINGTON SQUAT 4 INCH HIGH
HARRINGTON SQUAT 2 INCH HIGH
DEADLIFT
SUMO DEADLIFT
DEFICIT DEADLIFT
DEFICIT SUMO DEADLIFT
2INCH BLOCK DEADLIFT
2 INCH BLOCK SUMO
4 INCH BLOCK DEADLIFT
4 INCH BLOCK SUMO
18 INCH STRONGMAN DEADLIFT
PIN DEADLIFT LOW

PIN DEADLIFT KNEES


STIFF LEG DEADLIFT
ROMANIAN DEADLIFT
GOOD MORNING STAND
GOOD MORNING SEATED
CHAIN SUPPORTED GOODMORNING

Upperbody exercise
Bench
modify
Db Bench
eccentric
Incline
static
Db Incline
isokinetic
Decline
syn bands
DB Decline stability Ball
Press
Rhino clips
DB Press
Weight releaser
Row
Chain
Db Row
Band strong
T bar Row
Band micro
Vertical pull Band mini
Horizontal Pu Bandbell
low Incline
Freak bar
Low Decline 1 board
Floor Press 2 board
1board Bench3 board
2 Board Benc 4 board
3 Board Benc sling shot
Pad Bench
manpon
Dyna Bench low box
parallel box
high box
deadlift bar
low block
high block

Modificatioathlete
PLYOMETRIC
Macdonald Travis toth
Crazytrain Kenny tothFront Box Jump
football barBrett Toth Lateral Box Jump
football bar slanted Broad Jumps
Log Bar
Skater Jumps
Floor press bar
Lateral Box Shuffles
Ball Bar
Toe Taps
Log
Jump lunges
Reverse bench bar
Star Jumps
Chain
Plank Jumping Jacks
Band
Jumping Jack Push Press
Bandbell
Depth Jumps
Weight releaser
Hurdle Jumps
Freak bar
Kneeling Squat Jump
Seated Box Jump
Russian lateral jumps
Bear Jumps
Clap Push-up
Clap Push-up
Depth Push-up
Throws (Medicine Ball)
Chest throw
Overhead Throw
Side Throw
Sit-up Throw
Lying Chest Throw
Chest pass rebounder
Smith bench throws

Notes
Mobility
50 feet he Seated Piriformis Stretch
100 feet li Leg Swings
200 feet li Big X-Band
300 feet li Fire Hydrant Circles
100 feet h Mountain Climbers
4 x 30 feet
6 x 30 feetGOBLET SQUAT HOLD
4 trips
Overhead Squat
6 trips
Staff Sots Press
8 trips
dynamic daHURDLE DRILL
Max Effort Repeat Hurdle Jumps
French Cont
Lateral Jumps
deload
Hurdle Jumps
transition Hurdle Backward Overs
Activr RestHurdle over unders
RestorativeHurdle Overs

CONDITION
PROWLER LIGHT
SLED LIGHT
PROWLER HEAVY
SLED HEAVT
sledhammer drill

ASSISTANCSETS
REVERSE HREPS
45 DEGREEREST
STAND HAMSTRING
BAND HAMSTRING
RUSSIAN LEG CURL
ROLLING Tricep
pressdown
dips
dip machine
skullcrusher
french press
band pressdown

REPS
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
AMRAP

REST
UNLMTD
2MINS
1 MIN
30 SEC
15 SEC
10 SEC

Day
Day
Day
Day
Day
Day
Day
Day

one
two
Three
Four
five
six
Seven

ay Seven

training max

0.65