DAY 2: UPPER BODY LIFT

  • 🔴⚪️ Skill Athletes – focused on absolute strength, stability, and scapular durability

  • ⚪️🔴 BIG-Skill Athletes – focused on explosive pressing, lean mass retention, and trunk integration

✅ DAY 2: UPPER BODY LIFT

🔧 Goals

  • Skill: Build pressing strength, increase upper body motor unit recruitment, stabilize shoulders/scaps under heavy load

  • BIG-Skill: Build upper body mass, improve dynamic trunk control, increase time under tension in unstable patterns

🛠️ Shared Components

  • Prehab & Activation

  • Shoulder, Scap, and Rotator Mobility

  • Static + Dynamic Warmups

  • Rotational Core/Trunk Work

  • Grip Work

  • Post-Lift Recovery

  • Nutrition Prescriptions (see end)

Prehab & Activation Protocol

  1. Banded Shoulder Dislocates – 3x10
    Demo

    • Increases thoracic and glenohumeral ROM

  2. Wall Slides w/ Foam Roller – 3x8
    Demo

    • Improves upward rotation of scapula, activates low trap

  3. Banded Pull-Aparts – 3x12

    • Strengthens scapular retractors and posterior delts

  4. Crawling Series (FWD + Lateral) – 2x10yd each

    • Integrates core, shoulder stability, and coordination

Shoulder & Scapular Mobility

  1. Sleeper Stretch – 2x30 sec/side

  2. Quadruped T-Spine Rotations – 2x8/side

  3. Doorway Pec Stretch – 2x30 sec/side

  4. Scap Wall Slides w/ Chin Tuck – 2x10

🔴⚪️ SKILL UPPER BODY LIFT

(Focus: Strength and Scap Stability)

Main Lifts

  1. Barbell Bench Press – 5x5 @ 80%

    • Controlled 2s eccentric

    • Emphasize tension and full scap retraction

    • 2:00 rest between sets

  2. Chest-Supported T-Bar Row – 4x8

    • Keep chin packed, slight pause at top

Accessory Lifts

  1. Incline DB Press (Neutral Grip) – 3x10

  2. Half-Kneeling 1-Arm Landmine Press – 3x8/arm
    Demo

  3. Banded Face Pull + External Rotation – 3x12

  4. Supine DB Triceps Extension (Floor) – 3x12

Rotational Core Work

  • Cable Anti-Rotation Press (Pallof) – 3x10/side

  • Landmine Full Contact Twist (Controlled) – 3x8/side

Grip Work

  • Fat Gripz DB Farmer’s Carry – 3x25yds

  • Dead Hang w/ Scap Pullups – 3x30 sec holds

⚪️🔴 BIG-SKILL UPPER BODY LIFT

(Focus: Explosive Mass, Rotational Integration)

Main Lifts

  1. DB Floor Press – 4x6

    • Slightly faster concentric tempo

    • Forceful drive from locked-in scap position

  2. 1-Arm DB Bench Row (w/ Rotation) – 4x8/side

    • Slight trunk rotation at top to integrate obliques

Accessory Lifts

  1. DB Incline Chest Fly + Press Combo – 3x8

  2. Tall Kneeling 1-Arm Overhead Press (KB) – 3x6/side

  3. Feet-Elevated Pushups (Band Resisted Optional) – 3x10–12

  4. Band-Resisted Horizontal Rows – 3x12

    • Focus on speed of pull, slow return

Rotational Core Work

  • Rotational Medicine Ball Punch Toss – 4x5/side

  • Cable Rotational Lifts (Half Kneeling) – 3x10/side

Grip Work

  • KB Bottoms-Up Carries – 3x20yd

  • Rope Pull-Ups or Towel Row Holds – 3xMax Time or Reps

🔄 Post-Lift Recovery (Both Groups)

  • Foam Roll: T-Spine, Lats, Triceps – 30 sec each

  • Band Pec Mobilization (Door Jam Stretch) – 2x30 sec

  • Box Breathing + Wall Dead Bug – 2 rounds

🥩 Pre-Game Nutrition Prescription

Focus on easily digestible, carb-rich, and low-fat meals 90 minutes pre-lift:

  • 40–60g complex carbs (e.g., oatmeal, rice, fruit)

  • 20–30g protein (e.g., whey, turkey slices, eggs)

  • Small amount of fat (e.g., nut butter or olive oil drizzle)

  • Hydration: 16–20 oz water + electrolytes

  • Optional: 100mg caffeine + 5g creatine

🥩 Post-Game Nutrition Prescription

Focus on muscle recovery, rehydration, and glycogen replacement:

  • 40–60g fast-digesting carbs (e.g., rice, white bread, fruit smoothie)

  • 30–40g protein (e.g., lean meat, whey isolate, Greek yogurt)

  • 5g creatine

  • 20–24 oz water + electrolytes

  • Omega-3 fatty acids (salmon, fish oil supplement)