Weekly Workouts - A, B, and C Sessions

Each ACL180 phase is broken down into week-long cycles that follow a general pattern. 
A) You’ll have a high demand day for your legs where we’ll work on your explosiveness, speed, heavy compound lifts, and higher volume isolation work. We consolidate these physical stresses so you can focus on recovery for the next 48 hours. 
B) The second day will be a lighter leg day with easier cardio, a heavy compound upper body session (or your team’s upper body workout), and a “signal session” for your major leg muscle groups. A signal session exercise for the quads could be light knee extensions with a band to improve blood flow, improve the brain to muscle connection, and send a signal to the body that this muscle group is important and needs to get ready for daily use.
C) The third day is your “play day” with lower stress exercises and easy cardio. I always encourage everyone to take advantage of this day to work on an aspect of their game they could improve.
    • Basketball - If you’re right handed, try dribbling left handed.
    • Volleyball - learn how to serve with the opposite arm.
    • Soccer - Learn how to control a soccer ball with the opposite foot.
    • Football - If you’re a lineman, run a few routes for fun
    • Just have fun with it, and keep your heart rate slightly elevated for a while
You’ll repeat those 3 steps one more time, for a total of 6 workouts, then have a flex day to round out the week. The flex day can be used to rest, make up any exercises you missed, or be moved around within the week if your schedule doesn’t allow you to work out at all. We want this program to be achievable. It demands a lot, but is reasonable in its expectations.
For example, your plan may be:
Monday - High demand leg day
Tuesday - High demand upper body day and lower level leg day
Wednesday - Recovery and play
Thursday - High demand leg day
Friday - High demand upper body day and lower level leg day
Saturday - Recovery and play
Sunday - Flex day

On Wednesday, you stay up late finishing a paper and are exhausted when you wake up on Thursday. We can take that flex day and move it around so we can recover and be ready for the workout:
Monday - High demand leg day
Tuesday - High demand upper body day and lower level leg day
Wednesday - Recovery and play
Thursday - Flex day
Friday - High demand leg day
Saturday - High demand upper body day and lower level leg day
Sunday - Recovery and play
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The Basics: Sets, Reps, and Supersets

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