DAY 4: TOTAL BODY LIFT, structured separately for:

  • 🔴⚪️ Skill Athletes – power output, trunk stiffness, controlled intent through compound movement

  • ⚪️🔴 BIG-Skill Athletes – speed of movement, full-body dynamic coordination, trunk-rotation integration

This day emphasizes high neuromuscular demand, rotational work, grip, and dynamic speed loading. Lifts are paired with loaded plyos or contrast elements where appropriate.

✅ DAY 4: TOTAL BODY LIFT

🔧 Goals

  • Skill: Emphasize high-threshold motor unit recruitment, total-body force transfer, and trunk rotational torque

  • BIG-Skill: Emphasize speed-strength, elastic explosiveness, and high-velocity trunk integration

🧰 Prehab & Activation Protocol (Both Groups)

  1. Wall March Iso Holds – 2x20 sec/leg
    Demo

    • Improve sprint patterning and hip drive under tension

  2. Crawling Series – 2x10yd (Forward + Lateral Bear Crawl)

    • Total-body stability and shoulder-trunk connection

  3. Quadruped Fire Hydrant + Extension – 2x8/side
    Demo

    • Glute med/rotator activation and lumbopelvic control

  4. Mini Band Lateral Walk + Mini Hop – 2x10yd each direction
    Demo

    • Dynamic glute med prep for lateral stability

🧘 Mobility (Hip / Trunk / Scap)

  1. 90/90 Hip Switches – 2x10
    Demo

  2. Wall Slides (with Chin Tuck-VIDEO) – 2x10
    Demo

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

⚡ Dynamic Warm-Up (Total Body)

  • A-Skip to Sprint – 2x20yd

  • Lateral Shuffle to Sprint – 2x10yd

  • Broad Jump – 3x

  • Skater Bound – 2x5/side

  • Sprint Arc Drill (Curved Path Acceleration) – 2x20yd

🔴⚪️ SKILL TOTAL BODY LIFT

Main Lift + Contrast Pair

  1. Trap Bar Jump Shrug – 5x3 @ 60–70% 1RM
    Demo

    • Max intent off the floor with violent triple extension

Contrast:

  • Vertical Jump to Stick – 3x3
    Demo

  1. FRONT Squat – 4x5

    • Emphasize posture and core bracing under load

Accessory Lifts

  1. Landmine Half-Kneeling Press – 3x8/side
    Demo

  2. DB Romanian Deadlift – 3x10
    Demo

  3. Heavy Sled Push – 3x15yds
    Demo

  4. Pull-Up Iso Hold (Top Position) – 3x15–30 sec

Rotational Power Work

  1. MB Slam to Rotational Scoop (10–12lb) – 3x4/side

  2. Landmine Rotational RDL – 3x6/side
    Demo

Grip Work

  • Farmer’s Carry (Heavy Handles) – 3x20yd

  • Fat Bar Dead Hang – 3xMax Time

  • Plate Curls – 3x10

  • Rope Holds – 3x30 sec

⚪️🔴 BIG-SKILL TOTAL BODY LIFT

Main Lift + Contrast Pair

  1. Landmine Split Jerk – 4x3/leg
    Demo

    • Focus on hip drive and trunk punch

Contrast:

  • Split Bound Jumps – 2x3/leg
    Demo

  1. Tempo Front Squat – 3x5 @ ~70% (3s down)
    Demo

Accessory Lifts

  1. Tall Kneeling 1-Arm DB Snatch – 3x5/side
    Demo

  2. Single-Leg RDL to Reach – 3x8/side
    Demo

  3. MB STAGGERED PRESS to Sprint – 3x3 (10yd sprint)
    Demo

  4. Inverted Rows – 3x10
    Demo

Rotational Power Work

  1. Med Ball Skater Toss – 4x5/side (6–8lb MB)
    Demo

  2. Cable Rotational Punch + Decel – 3x8/side
    Demo

Grip Work

  • KB Bottoms-Up Carry – 3x15yd/arm

  • Towel Row – 3x10

  • Finger Band Extensions – 3x15
    Demo

💨 Post-Lift Recovery (Both Groups)

  • Assault Bike Flush – 6 min @ Zone 2

  • Foam Roll: Quads, Glutes, T-Spine – 30 sec each

  • Legs Up Wall – 3–5 min (parasympathetic reset)

  • 90/90 Breathing – 3 rounds (inhale 4, hold 4, exhale 6)

🥩 Performance Nutrition

Pre-Lift (60–90 min before training):
Consume 30–50g of fast-digesting carbs (rice cakes, bananas, oats) with 20–30g lean protein (eggs, turkey slices, whey). Avoid heavy fats pre-lift. Hydrate with 16–24 oz water and electrolytes.

Post-Lift (within 30–60 minutes):
Consume 40–60g of high-GI carbs (white rice, fruit smoothies, cereal) with 30–40g fast-digesting protein (whey isolate, eggs, yogurt). Add 5g creatine, omega-3s, and sodium for enhanced recovery.