Sorry this is a late post, as you all will be starting your second 4 week training blocks tomorrow! I have been unbelievably busy as of late trying to get all of my individualized programs finished for the first 4 week block of my summer program. Hopefully this helps you out in time. This first video is an explanation of your new Day One in Weeks 5 - 8.
As I explained in the video, the only real progressions we made were to your anti extension exercise, your hip dominant lift (Deadlifts), and your calf raises. Your Day Two will not change. I explain a couple of times in my videos why. I am only comfortable using so many upper extremity exercises with over head athletes without me being in the gym with you. Therefore, we won't be getting too crazy on your upper body days. Simple presses and rows coupled with your shoulder care program is all we really need to get into for now. That being said, here is the video explaining your progressions for your Day Three. I had to move the camera after explaining the core exercises and front squats so it is split into two different videos.
Your Day Four (Second upper body day) does not change either. These are really the only changes that I was comfortable making to your programs after 4 weeks. You can see how slowly some this stuff progresses. Trust me, it's a good thing. I want you to master the basics before we move ahead too quickly. Hopefully it is enough to keep your interest sparked. Once we get into the weight room together we will be able to get into a few more complex movements. I hope the first four weeks went well for everyone and I hope everyone is looking forward to another four weeks of hard work. Please let me know if you have any questions about anything. I am more than willing to answer phone calls, emails, or texts almost any time of the day.
Good Luck!
Caleb Heilman
"The only thing I know is I'll never know everything." - Jason Green
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