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ATG For Hockey and Soccer

Question:

Amazing list Ben. Anything on hockey and soccer?


Answer:

Niclas soccer I would say speed and kicking! Hockey is on the updated list:

Freak Checklist by Sport

Sprint

 1. Bodyweight x 20 cable reverse squat

 2. DOUBLE bodyweight RDL x 10 strict

 3. 150% Front Squat

Vertical Jump

 1. Squat 200% PLUS Chains 100%

 2. Poliquin Step Up 100% 6”+ x 15 reps

Horizontal Jump

 1. Tib Bar 25%+ x 15 strict reps!

 2. Nordic two legs up, 1 leg down

Throw

 1. 45 degree Incline DB half bodyweight each hand x 6 reps strict, FULL range

 2. External and Powell 15% x 8 with 4 second eccentrics!!

Serve

 1. Pullover 50% BW x 10

 2. Trap-3 15% x 8 with 4 second eccentrics!!!!!

Rotation

 1. QL 50% x 10!!!!!

Football/Rugby

 1. Chin 170%

 2. ATG Dip 175%

 3. Neck Press 100%

 4. Back Extension 75% x 10

Skating

 1. 100% BW Seated GM x 10 abs to bench!

 2. 100% BW ATG Split Squat x 5 strict!

Kick

 1. Chase absolute perfection MSL Nordic x 5

 2. Negative-accentuated Garhammer Raise x 12 reps

Punch

 1. 45-degree Incline DB half bodyweight x 6 full range!

 2. Rotator 15% BW x 8 strict!

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