Coach sameh in season program by Coach Sameh

in season prgram D 2

coach sameh

1 - Prone Med Ball Power Throw 2 - Ring Push-up 3 - MB Side Jump to Rotation Throw

- Lie on your stomach on a "hyper extension" bench,
place the support at the level of the pelvis and one
leg under the ankle support. While keeping your
back straight, throw a medicine ball (or other) as
dynamically as possible towards the ground. Catch
up and restart.
Week Sets rep. recovery
- Facing the ground, the hands are supported in the
rings with the arms extended. Keep the spine in a
neutral position and the abs engaged. The position
of the elbows at about 45° between the level of the
shoulder and the side of the body. Bend your elbows
to lower the body towards the floor. Bring the chest
closer to the floor and push with your arms to return
to the initial position.
- Standing with a medicine ball in your hands. Do a
side jump on one leg and jump in the opposite
direction throwing the ball dynamically while
pushing on your back leg. Look carefully in the
direction of your throw while fixing a target point
(partner or wall).
Week Sets rep. recovery

1 3 6 00:30 1 3 6-6 00:30

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1 3 6 00:30

4 - Ring Plank Front Reach 5 - Standing TRX Y 6 - Hanging 90° Knee Raise

- In a plank position place your hands in the rings, - Standing facing the TRX with feet close together. - Hanging on a bar with your hands shoulder width
while keeping your body straight and the abs tight, Take the handles of the TRX with your palms facing apart, keep your abs tight. Start with your thighs
move your hands forward as much as possible while the ground. Tilt backwards according to the level of parallel to the floor and lift your knees close to the
keeping your arms straight. Return to the starting difficulty required. Keep the spine in a neutral chest.
position and repeat. position and the abs engaged. With arms straight,
pull the handles of the TRX upward at an angle of
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about 45°. Return to the initial position in control.
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1 3 10 00:30
1 3 8 00:30
Week Sets rep. recovery

1 3 8 00:30

7 - Parallel Barbell Back Squat On Box 8 - Bar Over Head Walking Lunge 9 - Barbell Single-Leg Deadlift

- Keep back straight, chest out, head up and abs - While keeping the bar above your head, walk - Set a barbell in the rack at mid-shin level.
tight - Barbell on trapezius - Sit on box, thighs forward doing front lunges. Keep your back straight Maintaining slight knee flexion and a flat back,
parallel to the floor and abs tight. slowly bend and extend at the hip, using the glutes
to raise the weight.

Week Sets rep. Tempo recovery Week Sets rep. Tempo recovery
Week Sets rep. Tempo recovery
1 4 6 1-0-1 00:45 1 4 6-6 1-0-1 00:45
1 4 6-6 2-1-2 00:45

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Coach sameh in season program by Coach Sameh

10 - Barbell Step-up 11 - Cable 1 Arm Bent Over Fly 12 - Cable Triceps Extension

- Keep your back straight, chest out, head up and - Feet shoulder width apart, knees bent, and body - Standing, feet shoulder width apart, body inclined
abs tight. Move up with your right foot, go down with tilted forward, hold the handle of the cable in neutral forwards, hold the cable bar in a supination grip
your left foot; move up with your left foot and go grip, hand aligned with the shoulder. Pull the cable (palms of hands up) on the upper pulley. Keeping
down with the right foot. towards the opposite leg and return to the starting elbows in place, do extensions. Keep your back
position. Keep your back straight, head straight, and straight and your abs tight.
abs tight.
Week Sets rep. Tempo recovery
Week Sets rep. Tempo recovery
1 4 6-6 1-0-1 00:45
Week Sets rep. recovery
1 3 15 1-2-1 00:30
1 3 8-8 00:30

13 - Cable Neutral Biceps Curl on Rope

- Standing, feet shoulder width apart, knees slightly

bent, hold a rope in each hand, hands in hammer
position. Flex the arms, at the end of the movement
finish in a supination grip (palm towards you). Do not
fully extend your arms when extending.

Week Sets rep. Tempo recovery

1 3 15 1-2-1 00:30

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 Coach sameh in season program by Coach Sameh

in season program D 1

coach sameh

1A - Lateral Plyometric from Box 1B - Standing broad Jumps 1C - Bar Jump

- Standing on one foot on a box, jump down the box - Start with feet about hip width apart. Jump forward - Keep back straight - Chest out - Head up - Keep
to land on the foot on the side of the box, as far as you can, using good mechanics. Cover the bar close to you - Snatch grip
dynamically do a side jump toward the other box to allocated distance in as few jumps as possible.
land on the other foot to then do a vertical jump on Focus on each jump separately and try to cover as
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that leg on the box to land on the same leg. much distance as possible with each jump.
Immediately repeat a vertical jump to finish on the 1 3 6 00:45
ground on the same leg.
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1 3 5 00:45
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1 3 6-6 00:45

2A - RB Pallof Split Step 2B - Elbow Plank Cable Pull Under 2C - Around The World With Plate

- Standing, hold the end of an elastic with both - In a low plank position on an elbow, hold the - The feet shoulder width apart, hold a weight in front
hands in front of you at shoulder height. While handle of the cable (or elastic) by passing your arm of you. Turn the load around your head while
maintaining tension in the elastic, and shoulders under your chest. Pull the cable by crossing your moving the body from left to right and right to left.
parallel to the elastic, perform scissor movements hand on the other side and pulling your elbow up Keep abs tight.
with your legs. Work on the front part of the feet, (bring your shoulder blades towards each other).
keeping your abs tight. Keep your body straight and tight, and your head
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aligned with the body.
1 3 6-6 00:30
Week Sets rep. recovery
Week Sets rep. recovery
1 3 6-6 00:30
1 3 6-6 00:30

3A - Alternated Dumbbell Press Prone 3B - 1 Arm DB Shoulder Press (half 3C - Kettlebell Contralateral Bird Dog Row
kneeling)

- Lying on a bench, hold a dumbbell in each hand
(pronation grip). Do elbow extensions alternating - Start in a half kneeling position. Hold a dumbbell in
one arm at a time. Keep your elbows aligned with one hand, resting the one side of the dumbbell on
the shoulders. Raise the load vertically. the front of the shoulder (on the same side as the
back leg). The other hand should be away from the
body. Press the dumbbell straight up towards the
Week Sets rep. recovery
roof. Once the arm is straight, pause, then in a
1 4 8-8 00:45 controlled manner return to start position. Repeat as
indicated on both sides. Important: the rest of your
body should remain motionless.
Week Sets rep. recovery
1 4 8-8 00:45
- Set yourself up in a bird dog position on a bench. 1
arm stabilizing on the bench, leg on the same side
straight out behind you. The opposite leg is also in
contact with the bench and a dumbbell is held in the
hand on this side, holding this position pull the
dumbbell up towards your body (do not shrug your
shoulder), aim for the back of the dumbbell to end up
just in front of the leg that is in contact with the
bench. Lower in a controlled manner.
Week Sets rep. recovery
1 4 8-8 00:45

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4A - Seated Abductor Machine 4B - Machine Calves Raise 4C - Barbell Hip Thrust

- Sitting on the machine for abductors, back straight, - Sitting with your back straight, place the front of the - Leaning your back on a bench, keep your back
perform abductions of the legs. feet on the supports. Do ankle flexions and straight, abs tight and head up. Place the bar on
extensions. Keep the supports above the knees. your hips and hold it firmly. Raise your hips until
your thighs are aligned with your body.
Week Sets rep. recovery
Week Sets rep. recovery
1 3 15 00:45
Week Sets rep. recovery
1 3 20 00:45
1 3 10 00:45

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in season program D 3

coach sameh

1A - Unilateral Overhead Carry 1B - KB Waiter Carry 1C - Walk With KB

- Hold a kettlebell/dumbbell in each hand. Press - Standing, holding a reverse kettlebell by the - Walk with a kettlebell in each hand. Keeping abs
One arm overhead and the other is hanging at your handle (or weight), shoulder and elbow at 90°. Walk tight, back straight and head up.
side. Walk the required distance and then swop the holding the arm position with the kettlebell. Keep
arm positions and walk back in the opposite elbow in, head and chest up.
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direction. Keep abs tight. Repeat as indicated.
1 3 10 - 10 00:30
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Week Sets rep. recovery
1 3 10 - 10 00:30
1 3 10 - 10 00:30

2A - Clean & Jerk 2B - Landmine Squat & Press 2C - DB 1 Arm Back Lunge Front Snatch

- Keep your back straight, chest out and head - Hold the end of the bar with both hands, arms - In the back lunge position, hold a dumbbell in a
straight. Medium grip. Lifting the bar in an explosive extended. Squat down while bringing the arms close pronation grip (palm of hand towards you) on the
movement. Keep the bar close to the body. to the body. Go back up while pushing the bar in side of the back leg. Dynamically, while keeping the
front of you. Keep your back straight and abs tight. load close to you, do a snatch by pushing vertically
on your front leg. Return to the starting position by
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doing the reverse movement and repeat. Keep your
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1 4 5 01:00 back straight and your head up.
1 4 6 01:00
Week Sets rep. recovery

1 4 6-6 01:00

3A - Landmine Reverse Lunge 1 arm Press 3B - Landmine Cossack Squat 3C - Combo DB Lateral & Front Raise

- Start in the low lunge position, hold the bar with
one hand on the side of the back leg. Align the leg,
hip, shoulder and arm with the bar. Move up on the
front leg while pushing on the bar (full extension of
the arm). Return to the starting position by doing the
opposite movement. Repeat. Keep your back
straight, your head up and your abs tight.
- Start by holding the landmine in front of your chest
in a low position on wide supports. Go down on one
side and the other keeping this low position between
the two flexions. Keep the back straight, the abdos
contracted and the head straight.
Week Sets rep. recovery
- Start standing, knees slightly bent and back
straight. Hold a dumbbell in each hand next to you in
a neutral grip. Lift the loads on each side to shoulder
height and then lower the loads back to the side.
Next, lift the loads in front of your shoulders. Keep
your elbows slightly bent and the abs tight. Repeat
the sequence.

1 4 6-6 01:00
Week Sets rep. recovery Week Sets rep. recovery

1 4 6-6 01:00 1 3 15 00:45

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4A - Toe Raises No Support 4B - Face Pull On Cable

- Stand up tall and look ahead. The feet are - Standing (or sitting), back straight, head up and
shoulder-width apart. Come back onto your heels, legs slightly apart. Hold the cable (or elastic) at
raising the front foot off the floor. Lower the feet to the shoulder height, arms straight. 1) Pull your shoulders
ground. Keep head up. back while bringing the shoulder blades toward
each other. 2) Pull the cable by initiating the
movement with elbows while keeping your elbows at
Week Sets rep. recovery
shoulder height and 90°, rotate the shoulders.
1 3 20 00:45 Return to the starting position.

Week Sets rep. recovery

1 3 15 00:45

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 Coach sameh in season program by Coach Sameh

in season program D 4

coach sameh

1 - Run on Spot Elastic Back Tension 2 - 2 Legs Hamstring Run Elast 3 - Burpees Without Jumps

- Standing, put an elastic band, tied behind you, - Lie on your back, place your arms on each side for - Keep back straight, abs tight and hips straight -
around your waist. Run on the spot by raising the more support. Place your ankles on a strong elastic Head up and above the feet
knees at about the height of the hips. Keep your band. Alternately and dynamically make quick "kick"
head upright. movements while keeping the body tight and legs
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straight.
1 3 00:20 00:30
Week Sets Duration recovery
Week Sets Duration recovery
1 3 00:30 00:45
1 3 00:30 00:45

4 - MW Cone Drill 5 - 5-10-5 Drill 6 - 4 Cones Sprint-Shuffle Drill

- Move quickly between the cones while moving the - Place three cones 5 yards of distance between 1. Four cones are set up 5 yards apart as shown. 2.
arms and staying near the cones - Raise your knees each cone - Starting from the center, facing the cone, Start at cone #1, sprint to cone #3, shuffle slide to
when running sprint to a cone - Place the outside foot to the center cone #2, drop-step and sprint to cone #4, and shuffle
of the cone still facing the cone, back at the other slide back to cone #1. 3. Emphasis is placed on
end and return to finish at the middle maintaining low body position and a quick transition
Week Sets Duration recovery
between stages.
1 3 00:30 00:45
Week Sets Duration recovery
Week Phases Duration recovery
1 3 00:30 00:45
1 3 00:30 00:45

7 - Lateral High Knees Over Hurdles 8 - Line Hops 9 - Treadmills

- Do high knees over hurdles moving sideways - Standing, feet close together, make small quick
runner style. Keep your abs tight, back straight and jumps on each side of a line. Keep your head up
Week Phases Duration recovery
head up. and work on the front part of your feet.
1 10 00:30 00:30
Week Sets Duration recovery Week Sets Duration recovery

1 3 00:30 00:45 1 3 00:30 00:45

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