POST COMPETITIVE SPORTS PROGRAM
DESIGNED FOR EX-COLLEGIATE & PROFESSIONAL ATHLETES
BY JJ SANTAGATA; Certified Strength and Conditioning Coach, Head Hockey coach of Ames Minor Hockey JV/Varsity Hockey team
Post Competitive Sports Program(PCSP): This is a program I designed after finishing up my college hockey career and leaving my body completely torn apart, with aches and pains in my body and a ton of soft tissue damage done. There was no way in the world I would have been able to keep up my intensity post college. Luckily I turned to a fitness group called “MindPump Media” where they helped me find something way more suitable for my goals, body and lifestyle. I transitioned to full body workouts and was loving the flexibility, strength and overall full body health/function I was feeling. I went from doing a quarter squat to hitting a full depth squat in 4 months. Now I can sit in a squat for a 3-minutes plus! After doing full body movements for about 6 months, I transitioned in what I call athletically functional movements and it is what is comprised in PCSP. This program is designed for ex-athletes who still want to lift heavy, be functional, have good muscular endurance, build and keep strength, build lean muscle, enjoy life, lift intense and overall enjoy training once and for all again. This is the type of program where you can run for 3 months and if your friend text you and says “hey we need a 6th for volleyball today, are you in?” You’ll be to answer sure thing and not worry about waking up the next day not being able to walk, have a stiff back or regret playing sports.
What is it? A full body functionally athletic based 3-4 day a week program consisting of 1 hour workouts or less. A mix of agility, plyometrics, strength training, compound movements. Designed with a focus around five compound movements, while working on full body accessory movements.
Who’s it for? If you are an ex-collegiate athletes or ex-professional athlete between the ages of 21-31 this is perfect for you. Soccer, baseball, football, hockey, lacrosse, basketball, wrestling, softball, swimming, track and field, you name it. If you played a sport professionally or at the collegiate level this program is for you.
How long is it? 3 months until you are on your own and designing your own program, making your own workouts and training freely!
How much is it? $79 or three payments of (Payment 1) $27 (Payment 2) $27 (Payment 3) $25. BUT RIGHT NOW YOU ARE BEING GIVEN 2-WEEKS FOR FREE!
What does it come with? Completely personalized blueprint for your individualized goals, needs and wants in the gym and life. It is fully tailored to you and your favorite movements, exercises, how many days you want to lift, how long, etc. You’ll get to check in and ask me questions once a week for no cost. All you need to do is follow the plan I send you, check in with me and see results.
If you want to try this program continue to scroll down!
Week 1: 6-10 repetitions of 3-5 sets on compound movements with accessory and plyometric movements built in. 3-4x a week, build your own fourth workout.
CM= compound movement
AE= accessory movement
CE=core exercise
Warm up: Ankle resistance band stretch (wrap resistance band around your ankle above the balls of your feet, pull resistance band to you for 45 seconds, roll ankle counter and clockwise two times, push ankle out (like a calf raise) 15 times)
Cat cow stretch (15 times)
Kneeling hip flexor stretch (45 seconds two times on both legs)
Squat sit (as long as you can)
Ankle prying (sit in squat grab the squat rack and rock to the right and left, 10 times)
Pigeon stretch (45 seconds)
Day 1:
Exercise 1A: Front squat 4x6 (CM)
Exercise 1B: Push press 4x8 (CM)
Exercise 2A: Bulgarian split squat 3x15 (AE)
Exercise 2B: Half kneeling landmine press 3x10 (AE)
Exercise 3A: 1-arm dumbbell row 3x12 (hold at the top, all the way down to stretch out the latissimus dorsi hold at bottom for 3 seconds, pull up to top in 1 second) (AE)
Exercise 3B: Push up with rotation 3x8 (push up rotate right, push up rotate left (1 rep) (AE)
Exercise 4A: Tube walking 3x20 steps (AE)
Exercise 4B: 14-18 inch box jump, land on floor softly 3x10 (AE)
***Rest anywhere from 50 seconds to 1.5 minutes. Workout should not take you any longer than 55 minutes***)
Day 2:
Exercise 1A: Hex bar deadlift 4x8 (CM)
Exercise 1B: Stationary backward lunge 4x10 (AE)
Exercise 2A: Renegade row 3x12 (do not rock, keep your back flat, think as if you have a cone or something on your back and if it falls off the world ends) (AE)
Exercise 2B: Farmer carry (heavy) 3x40 yards (AE)
Exercise 3A: 8-12 inch 1 leg box jump into a normal 12-20 inch box jump 3x10 (AE)
Exercise 3B: 12-16 inch box jump into standing vertical jump 3x8 (box jump, land on the floor right into standing vertical jump) (AE)
Exercise 4A: Cable twist 3x12 (split stance, bring cable in the middle of chest and twist bringing cable over the knee that is standing up) (CE)
Exercise 4B: Kettlebell plank push 3x10 (bring kettlebell to the right of your body right above your right armpit, grab the kettlebell with your left hand and bring the kettlebell under your body, and out towards the left of your body) (CE)
(***Rest anywhere from 50 to 1.5 minutes. Workout should take you no longer than 55 minutes. Don’t know a movement please search it on google or email me or instagram message me***)
Day 3:
Exercise 1A: Deadlift into a half squat, push press 3x12 (with kettlebell or dumbbell) (CM)
Exercise 1B: Low cable 1-leg romanian deadlift 4x10 (AE)
Exercise 2A: Side lunge into a step up 3x10 (side lunge to the left, push off foot that steps out and bring it up about hip high. This happens in one motion as you push off the ground) (AE)
Exercise 3A: Floor press 4x8 (down 3 seconds up in 1) (AE)
Exercise 3B: Assisted pull or non-assisted pull up 3x8 (AE)
Exercise 4A: Slow climbers 3x20 (instead of the normal mountain climbers you just do it real slow, leg comes all the way up, all the way down before next leg begins) (CE)
Exercise 4B: V-touches 3x12 (CE)
Day 4:
From the first three days pick your favorite compound movement (CM), two accessory movements (AM) and one core exercise (CE) and that is your own workout!
SCROLL FOR WEEK TWO!!!!!
Week two: Compound movements 4-6 reps (heavy), plyometric day, accessory movements. Build your own fourth workout again.
Day 1:
Exercise 1A: Front squat 5x4
SUPER SET WITH
Exercise 1B: Kettlebell swing 4x10
Exercise 2A: Push press 5x4
SUPERSET WITH
Farmer Carry 3x40 yards
Exercise 3A: 1-leg romanian deadlift with kettlebell 4x10
SUPER SET WITH
Exercise 3B: Walking lunge 3x10 (10 steps one way 10 steps back)
Exercise 4A: Dead bugs 3x10
EXercise 4B: Side plank with rotation 3x10
Day 2:
Exercise 1A: Hex bar deadlift 5x4
Exercise 1B: Goblet squat 4x10
Exercise 2A: Kettlebell power cleans 4x6
Exercise 2B: Standing landmine press 3x12
Exercise 3B: Assisted dips or non assisted dips 3x8-10
Exercise 4A: Floor press 3x12
Day 3: Plyometric/Agility day
Exercise 1A: Calf raise into a jump 3x10
Exercise 1B: 12-18 inch box step up with dumbbell or kettlebell on shoulder of foot that steps up 3x10
Exercise 2A: Ice skaters 3x20
Exercise 2B: Skiers 3x20
Exercise 3A: 12-20 inch Box jump into landing softly on the floor 3x12
Exercise 3B: Tube walking 3x20
Exercise 4A: 1-leg broad jump 3x10
Exercise 4B: Sled pushes (OR heavy Suitcase carry) 3x
Exercise 5A: Kettlebell core workout 3x10
Exercise 5B: Slow climbers 3x20
Day 4: Build your own workout. Pick 2 compound movements, 2 accessory movements, and 1 agility/plyometric movement.