Written: Must Include 150 Words. Write about exercises your player does as part of training for the NSFL/DSFL Season. This could be any sort of exercise, anything from normal stuff to wacky training that seems like it would be a lose weight quick scheme on an infomercial.
Lavelle previously was running nsuns 5/3/1 , an adapter version of Jim Wendlers 5/3/1 program. However in the offseason after approaching the grand old age of 30 years old (pretty much deaths row for any cornerback in either the NSFL or NFL) , Lavelle realized he had to change things up and opted for an adapted version of Johnny Pain (John Sheaffer) created by reddit user Phrak.
The program consists of 3 days lifting, MON-WED-FRI and consists of OHP 3X5+, CHINUPS 3X5+ and SQUATS 3X5+. Wednesday consists of BB ROW 3X5+, BP 3X5+, DEADS 3X5+. Finally Friday consists of Monday repeated. After each lift you increase upperbody lifts by 1kg and lowerbody lifts by 2kg. If you go up above 20 reps total on any exercise you double the weight added, if you go below 15 reps you deload by 10%.
Lavelle has combined the adaption of the new program with foam rolling and various resistance band based stretches.
Lavelle previously was running nsuns 5/3/1 , an adapter version of Jim Wendlers 5/3/1 program. However in the offseason after approaching the grand old age of 30 years old (pretty much deaths row for any cornerback in either the NSFL or NFL) , Lavelle realized he had to change things up and opted for an adapted version of Johnny Pain (John Sheaffer) created by reddit user Phrak.
The program consists of 3 days lifting, MON-WED-FRI and consists of OHP 3X5+, CHINUPS 3X5+ and SQUATS 3X5+. Wednesday consists of BB ROW 3X5+, BP 3X5+, DEADS 3X5+. Finally Friday consists of Monday repeated. After each lift you increase upperbody lifts by 1kg and lowerbody lifts by 2kg. If you go up above 20 reps total on any exercise you double the weight added, if you go below 15 reps you deload by 10%.
Lavelle has combined the adaption of the new program with foam rolling and various resistance band based stretches.
