MONDAY – COACH BRIEF
SUPERB STRENGTH — BENCH PRESS
Today we continue our 6-rep strength phase with Bench Press.
The focus is to build from the weights established in the previous weeks while maintaining strong pressing mechanics. Athletes should gradually increase the load across the five sets, but only as long as all six reps remain controlled and technically sound.
COACH FOCUS
Stable setup and strong position on the bench.
Consistent touch point and bar path.
Controlled eccentric.
Strong, aggressive press from the chest.
Avoid grinding early sets.
Build the weight progressively across the five sets.
Quality comes before load.
KEY MESSAGE
“Build the weight, but never sacrifice the quality of the six reps.”
SUPERB INTENSITY — DB FLOOR PRESS
Today is an upper-body conditioning session combining pressing, HSPU, Assault Bike and Double-Unders.
The biggest challenge will be managing pressing fatigue. Athletes should avoid going to failure early and instead find a sustainable rhythm that allows them to keep moving throughout all four rounds.
COACH FOCUS
Start controlled on the Floor Press.
Manage HSPU before reaching failure.
Use the Bike to maintain intensity without blowing up.
Keep Double-Unders relaxed and rhythmic.
Minimize transitions.
Encourage athletes to push the final round.
KEY MESSAGE
“Stay controlled early, keep moving and save your biggest push for the final round.”
