Return To Sport Phase 100No matter what age or skill level, injuries are bound to happen. I have successfully used this program for the last 18 years to help high school, college, and even weekend warriors back from ligament and joint injuries. This workout is done twice a week and works the whole spectrum from movement preparation, mobility, and power, to strength and conditioning strategies. These exercise strategies I will implement with all athletes. It is a sound program with easy progressions, and the benefits you will see in your sport or life will be GREAT!
The following is a 4 week program designed to keep you motivated and not lose your success at the end of the year. CP2 want to continue to guide you through our pillars of training; Movement Prep, Plyometrics, Strength / Power Training, Conditioning, and Recovery Strategies.
For the best results we recommend you pair this training plan with a disciplined diet. This does not mean you have to be overly restrictive, just smart and committed.
I have come to the conclusion that performance goals are RECOVERY driven. That means If you don't do the simple things after you workout, your results will stagnate quicker and burnout will definitely be in your future! Ensure that you get at least 8 hours of good sleep a night, limit your liquid calories like soft drinks, alcohol, and juices, and share your workout goals with us at Carter Peak Performance as well as your friends and family to help keep you accountable and going in the right direction!
This training plan covers 4 weeks of performance driven exercise progressions and can be repeated or used as preparation for more intense training programs in the future.
Overall, the training for this program has a sharp focus on quality weight lifting (both free weights and machines), work capacity circuits, and total-body muscular endurance and strength.
Training is designed on a 4 day per week format designed with 2 Total Body Workout days and 2 Conditioning Workout days. The exercises progress in volume and intensity weekly. If you cannot make it through the given rep scheme, the weight is obviously too heavy.
The workouts are progressive in nature and built to keep you going in a positive direction.
Most sessions take around 50 to 60 minutes.
This program gets progressively harder each week. Follow the program as close as possible. However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.
WEEKLY SCHEDULE
Monday: Total Body
Tuesday: Conditioning
Wednesday: Total Body
Thursday: Conditioning
REQUIRED EQUIPMENT
- Gym membership preferable
- Dumbbells / Kettlebells
- Foam Roller / Lacrosse Ball
- Treadmills, Rowers, Bikes, Steppers
COMMON QUESTIONS
Q: How long should the training sessions take?
A: Each session should take around 50 - 60 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.
Q: What if I miss a training day?
A: Ideally, you will train 4 days in a week. Life happens and if you have to miss a day, don't over stress. Just apply that workout to the next day and keep moving forward.
Q: Where do I find unfamiliar exercises?
A: Click on the picture of the exercise on your app and will take you to a video of that exercise.
Q: Can I print out sessions to take to the gym?
A: Yes – you can print a day out in a pdf format if needed.
Whether you have taken some time off or are trying to come back from an injury, This program has been used by CP2 over the years to get my athletes and weekend warriors back to action. The 4 week program will get you back with a comprehensive warmup movement prep, power development phase, strength training, and conditioning. For those looking for an all inclusive program, this is for you!
About Carter
Carter Peak Performance
MS CSCS*D NSCA-CPT*D USAW SPC FMS1 RPR
Coach Carter has been working with clients and athletes for over 18 years. Throughout his journey, he has had the opportunity to work with hundreds of people helping them to reach their goals, whether it be weight loss, return to sport, increased strength or muscle mass, or recovery from an orthopedic surgery. "Being part of the journey and educating my clients and athletes on good quality movement and seeing that translate to real life and sport is rewarding." Coach Carter uses his knowledge and skill to best set up a blue print to help others achieve their fitness goals.
Coach Carter has been working with clients and athletes for over 18 years. Throughout his journey, he has had the opportunity to work with hundreds of people helping them to reach their goals, whether it be weight loss, return to sport, increased strength or muscle mass, or recovery from an orthopedic surgery. "Being part of the journey and educating my clients and athletes on good quality movement and seeing that translate to real life and sport is rewarding." Coach Carter uses his knowledge and skill to best set up a blue print to help others achieve their fitness goals.
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