Reload,
Recharge,
EEK 4
and Recover
“Deload Week”
Schedule Breakdown
& Training Outline
Maximizing Your Performance
Through Recovery!
The Key to Success is Rest! Training hard is rarely the missing piece for progress. The
PEP Sports Training Program implements standardized recovery weeks throughout the
training phases that are strategically planned to aid in recovery, the vital component that
most athletes neglect. Intense exercise causes tons of stress: joint & ligament stress,
muscular damage, neural fatigue, and hormone disruption are all factors that must be
taken into account when training at a high level. Your body and muscles need time to
rest, recover, repair and adapt to the stressors you place upon it during your training
sessions. Rest, therefore, is a crucial part of your development as an athlete.
How Do We Maximize
Recovery? We Deload!
The PEP Sports Performance Training Program has developed a Deload protocol
designed to prevent overtraining. Overtraining will cause metabolic fatigue, negatively
affecting training and making it difficult to improve fitness and performance. It is
necessary to create stress and feel fatigue symptoms in a training program for
adaptation. To create that stress and overcome it is in the end how we become stronger.
Qualities of overtraining include excessive volume, fast progressive overload, and
insufficient recovery between workouts. In any type of periodization, a “plateau” or “halt”
in progress will occur. More is not always better in this case, and any increase in training
volume or continuing to try and create overload may be detrimental to your progress and,
potentially, your health.
Our deload period allows you the opportunity to focus on weaker muscle groups,
imbalances and other deficiencies that may be stopping you from improving! This is
also a great time to clean up form and technique because going to the next phase. With
lighter loads and lower volume, you can focus more on the weak points of your training
and or lifts. So we have strategically put together a deload phase that looks to improve
your overall performance and fitness gains. An appropriately planned deload is one of
the best ways to overcome a setback, break through a plateau, and get you to your goals
efficiently and effectively.
If done correctly, you should return from a deload week with a properly adapted, well-
rested, stronger and more focused body—which equates to new PR’s and new levels of
stimuli that will Take Your Game to the Next Level
PEP SPORTS PERFORMANCE TRAINING PROGRAM
How To Deload:
• Training similar movement patterns is imperative to preserving
the neuromuscular pathways of training without breaking down the body.
• Do your normal routine and normal volume (sets & reps) but reduce the weight
you use to about 50-60% of what you normally work out with for each exercise.
• Use the same weight as you normally would, but drop your number
of total volume (sets & reps) to 50-60% of your normal volume.
(Note that you should stick to an 8+rep scheme here.)
• Use light weight and focus on refining your form and technique
PEP SPORTS PERFORMANCE TRAINING PROGRAM
Reload,
Recharge,
EEK 4
and Recover
“Deload Week”
Schedule Breakdown
& Training Outline
DAY 1 Full Body Workout Schedule:
PREP Week Athletic Development • Workout Length: 1 Hour
“Form/Focus” • Focus on Form • Pre-Core Activation/Mobility Warm-Up 15 Minutes
& Technique • Full Body Training 45 Minutes
CLICK • Activate &
FOR DAY 1 Strengthen Pre Core Activation Development Benefits
Minor Muscles Activating your core prior to training stimulates those deep
intrinsic muscles to engage and stabilize increasing your ability
to control the loads/weights during exercise! This will greatly
increase your speed and explosive power output reducing your
chances of injury!
Deload Training Guidelines:
During this deload phase we focus on form and technique! This
is a Great time to clean up form and technique on your main
compound lifts! We also do a Circuit Series training to keep the
workouts intense (20-30 minutes long) but just enough to get
a great stimulus and not overwork the nervous system! These
workouts have been strategically put together to improve your
overall performance and fitness gains!
Lower Body Training Guidelines: (Squat Emphasis)
• Complete in block order (super sets, tri-sets, complexes)
• A1-A2 follow the exact (sets & reps) with 4 minutes rest
between sets!
• Only 50-60% used during deload week
How to Complete Circuit Series Training:
• Start with Complex 1 (B1) then rest for 1 minute,
then move to Complex 2 (B2)
• Make sure to rest 30 seconds between contrast exercises
• Click on exercises for video demonstration and execution
PEP SPORTS PERFORMANCE TRAINING PROGRAM
DAY 2 Full Body Workout Schedule:
PREP Week Athletic Development 1. Workout Length: 1 Hour
“Form/Focus” • Focus on Form & 2. Pre-Core Activation/Mobility Warm-Up 15 Minutes
Technique 3. Full Body Training 45 Minutes
CLICK • Activate &
FOR DAY 2 Strengthen Pre Core Activation Development Benefits
Minor Muscles Activating your core prior to training stimulates those deep
intrinsic muscles to engage and stabilize increasing your ability
to control the loads/weights during exercise! This will greatly
increase your speed and explosive power output reducing your
chances of injury!
Deload Training Guidelines:
During this deload phase we focus on form and technique! This
is a Great time to clean up form and technique on your main
compound lifts! We also do Circuit Series training to keep the
workouts intense (20-30 minutes long) but just enough to get
a great stimulus and not overwork the nervous system! These
workouts have been strategically put together to improve your
overall performance and fitness gains!
Upper Body Training Guidelines: (Bench Press Emphasis)
• Introducing new exercise to get ready for week 5
• Complete in block order (super sets, tri-sets, complexes)
• A1-A2 follow the exact (sets & reps) with 4 minutes rest
between sets!
• Only 50-60% used during deload week
How to Complete Circuit Series Training:
• Start with Complex 1 (B1) then rest for 1 minute,
then move to Complex 2 (B2)
• Make sure to rest 30 seconds between contrast exercises
• Click on exercises for video demonstration and execution
PEP SPORTS PERFORMANCE TRAINING PROGRAM
DAY 3 Full Body Workout Schedule:
PREP Week Athletic Development • Workout Length: 1 Hour
“Form/Focus” • Focus on Form & • Pre-Core Activation/Mobility Warm-Up 15 Minutes
Technique • Full Body Training 45 Minutes
CLICK • Activate &
FOR DAY 3 Strengthen Pre Core Activation Development Benefits
Minor Muscles Activating your core prior to training stimulates those deep
intrinsic muscles to engage and stabilize increasing your ability
to control the loads/weights during exercise! This will greatly
increase your speed and explosive power output reducing your
chances of injury!
Deload Training Guidelines:
During this deload phase we focus on form and technique! This
is a Great time to clean up form and technique on your main
compound lifts! We also do Circuit Series training to keep the
workouts intense (20-30 minutes long) but just enough to get
a great stimulus and not overwork the nervous system! These
workouts have been strategically put together to improve your
overall performance and fitness gains!
Lower Body Training Guidelines: (Split Squat Emphasis)
• Complete in block order (super sets, tri-sets, complexes)
• A1-A2 follow the exact (sets & reps) with 4 minutes rest
between sets!
• Only 50-60% used during deload week
How to Complete Circuit Series Training:
• Start with Complex 1 (B1) then rest for 1 minute,
then move to Complex 2 (B2)
• Make sure to rest 30 seconds between contrast exercises
• Click on exercises for video demonstration and execution
PEP SPORTS PERFORMANCE TRAINING PROGRAM
Saturday REST Performance Benefits
& Sunday Full Recovery Exercising places a tremendous amount of strain on the body!
When you exercise, you tear muscle fibers, which the body
must repair in order to make you stronger! In order to do this,
your body must have time to recover! The body does not grow
stronger or build endurance while your exercising! It’s the
period after your workout when your body makes all of these
changes! If you want to see any performance benefits, its “vital”
to give your body time to repair itself or your performance will
not improve! In fact, your performance will likely suffer and
plateau, leading to injuries!
PEP SPORTS PERFORMANCE TRAINING PROGRAM
DAY 1 Reload, Recharge,
and Recover “Deload Week” < Back to Schedule
Exercise Activation Coaching Performance
Order Development Sets Reps Points Benefits
A1 Barbell Lower 1 Until • Make sure you take your • Breaks down muscle
Body Smash Satis- time and get into all the adhesions (lumps &
fied tight places knots) to reduce tension
Click For Demo and restore muscle length
to help reduce injuries
A2 1. Band Assisted 1 1-2 min • Relax and let the • Opens up the hips
Wall Squat 6-10x band do the work • Allows for more range of
Stretch each • Make sure to breath motion which can help
2. Knee Fall Ins side and let go of any tension with reducing injuries
3. Tactical Frog 15x
Click For Demo
A3 Box Elevated 1 20x • Make sure the band • Increases range
Band Resisted Per is under the ankle bone of motion in ankle
Ankle Distraction Side • Don’t let heel or any part • Increases mobility in
of foot off the box ankle which can help
Click For Demo with reducing injures
A4 Band Resisted 1 3-5x • Take deep breath in • Strengthens deep core
Wall Dead Bug Per (by-pass lunges) and transverse abdominals
Side fill up belly and back with • Improves diaphragmatic
Click For Demo as much air as possible breathing, learning to
(should take 5 seconds) synergistically breath
• Exhale out as leg extends out & brace with load
(should take 5 seconds)
PEP SPORTS PERFORMANCE TRAINING PROGRAM
A5 Mini Band 1 10x • Keep tension against the • Activates Glute Muscles
Quarter Squat Right band at all times • Stabilizes the hips
Abduction 10x • Brace core bring leg inside and low back
Left the body with control • Improves your ability
Click For Demo 20x to generate power to run
Both faster and jump higher
A6 Mini Band Table Top 1 10x • Keep feet in dorsiflexion • Increases hip flexor
& Hip Flexion Per • Don’t allow the hips to drop strength & resilience
Side or rotate as you bridge • Core and hip stability
Click For Demo
A7 Kettlebell 1 1min • Make sure elbows don’t • Opens up the hips
or Dumbbell drop lower then the knees • Increases range
Squat Protocol • Make sure your in a of motion in ankle
comfortable position • Allows for more range
Click For Demo with no pain of motion which can help
with reducing injuries
A8 Kettlebell 1 6-10 • Keep chest up and • Opens up the hips
or Dumbbell Per don’t round back • Allows for more range
Cossack Squat Side • Sit hips back and try and of motion which can help
keep the heel on the ground with reducing injuries
Click For Demo • Rotate opposite foot/toe
to the sky
PEP SPORTS PERFORMANCE TRAINING PROGRAM
Exercise Deload
Block Workout Coaching Performance
Order Week 4 Sets Reps Points Benefits
A1 Back Squat 3-4 5x • 5 Second lowering/ • Develop lower body
Exercise Choice or (50- eccentric strength and power
Front Squat 60%) • Brace core-control • Increase power
or the lowering production =
Safety Bar Squat • Blast up from jump higher
bottom position
Click For Demo
A2 Tuck Jump 4 5x • Quick ground • Increase ground
or contact reaction
Hurdle Jump • Explode off the ground • Increase fast twitch
• Be aggressive/ muscle fibers
Click For Demo push ground away • Increase power
production
B1 COMPLEX 1 2-3
8x DB Deadlift
Do Complex 1 (B1) Rest 30 Secs
then rest for 1 min, 8x DB Acceleration
and move to (B2) Jumps
Complex 2
Click For Demo
B2 COMPLEX 2 2-3
10x RDL to
Do Complex 2 (B2) Bent Over Rows
then rest for 1 min, Rest 30 Secs
and move to (B3) 10x RDL to Snatch
Complex 3
Click For Demo
PEP SPORTS PERFORMANCE TRAINING PROGRAM
B3 COMPLEX 3 2-3
6x Per Side
Do Complex 3 (B3) SL Step Ups
then rest for 1 min, Rest 30 Secs
and move to (B4) 6x Per Side
Complex 4 SL Box Jumps
Click For Demo
41 COMPLEX 4 2-3
Do Complex 4 (B4) 6x Per Side-
then rest for 1 min, Side Lunge
and move to (B5) Rest 30 Secs
Complex 5 6x Per Side
Skater Jumps
Click For Demo
B5 COMPLEX 5 2-3
Do Complex 5 (B5) 6x Per Side
then rest for 2-3 mins Elevated Hip
and repeat B1-B5 1-2 Thrust + DB Press
more times Rest 30 Seconds
Between Exercise
Elevated Decline Knee
Tuck Push-Ups
Click For Demo
PEP SPORTS PERFORMANCE TRAINING PROGRAM
DAY 2 Reload, Recharge,
and Recover “Deload Week” < Back to Schedule
Exercise Activation Coaching Performance
Order Development Sets Reps Points Benefits
A1 Upper Body 1 Until • Make sure you take your • Breaks down muscle
Med Ball Satis- time and get into all adhesions (lumps &
Smash fied the tight places! knots) to reduce tension
and restore muscle length
Click For Demo to help reduce injuries
A2 Band Resisted 1 2 min • Take deep breath in • Strengthens deep core
Wall Dead Bug 6-10x (by-pass lunges) and transverse abdominals
each fill up belly and back with • Improves diaphragmatic
Click For Demo side as much air as possible breathing, learning to
15x (should take 5 seconds) synergistically breath
• Exhale out as leg extends out & brace with load
(should take 5 seconds)
A3 Mini Band 1 3-4x • Don’t over extend • Increases shoulder
Shoulder Per • Keep ribcage lock mobility
Flexion Side down to pelvis • Increases shoulder
• Keep tension on strength
Click For Demo the bands are all times
A4 Mini Band 1 3-5x • Keep tension on band • Develops tremendous
Push-Up Per • Keep core engaged, ribcage upper body strength
Around Side down, hips tucked under • Helps integrate the core
the World • Hands aligned with and upper body
shoulders
Click For Demo
PEP SPORTS PERFORMANCE TRAINING PROGRAM
A5 Mini Band 1 10x • Maintain tension • Develop lower body
Quarter Squat Right against bands strength and power
Abduction 10x • Keep core engaged • Increase power
Left • Keep big toe production =
Click For Demo 20x on the ground jump higher
Both
A6 Mini Band 1 10x • Keep core engaged • Reduces hamstring
Quadruped Per • Don’t let hips dip pulls, strains
Fire Hydrant Side from either side • Increases hip control
• Don’t let hips or
Click For Demo low back sag
• Drive palms
through ground
A7 Mini Band 1 10x • Don’t allow the hips • Improves core stability &
Plank Side Per to drop or rotate takes stress off the back
Abduction Side • Ensure that the lower • Improves & stabilizes
back doesn’t arch hips and torso
Click For Demo • Squeeze the glutes • Strengthens deep core
transverse abdominals
A8 Bottom Up 1 6-10 • Hold kettlebell in • Increases wrist and
Kettlebell Press Per middle of handle forearm strength
Side • Squeeze handle tight and • Increases grip strength
Click For Demo don’t break wrist (make
sure it is straight)
PEP SPORTS PERFORMANCE TRAINING PROGRAM
Exercise Deload
Block Workout Coaching Performance
Order Week 4 Sets Reps Points Benefits
A1 Barbell Bench 3-4 5x • 5 Second lowering/ • Increases
Exercise Choice Press (Brand (50- eccentric functional strength
New Exercise 60%) • Be reactive/ • Increases force
Add In, focus fast concentric production
on form) • Try and break the bar
• Total body tension
Click For Demo
A2 Med Ball 3-4 6x • Be explosive • Increases force
Explosive • Fully lock out arms production
Chest Pass • Increase
reactive ability
Click For Demo
B1 COMPLEX 1 2-3
• 1 minute total 1. Kettlebell
• 15 Seconds per Swings
exercise switching 2. Scapula
back and forth for Push-Ups
the whole minute
Click For Demo
B2 COMPLEX 2 2-3
• 1 minute total 1. Kettlebell High
• 15 Seconds per Pull Swing
exercise switching 2. Single Arm
back and forth for Push-Ups
the whole minute
Click For Demo
PEP SPORTS PERFORMANCE TRAINING PROGRAM
B3 COMPLEX 3 2-3
• 1 minute total 1. Kettlebell
• 15 Seconds per POP UP to Squat
exercise switching 2. Dive Bomber
back and forth for Push-Ups
the whole minute
Click For Demo
B4 COMPLEX 4 2-3
• 1 minute total 1. Kettlebell Reverse
• 15 Seconds per ISO Lunge Row
exercise switching 2. Wide Stance
back and forth for Push-Ups
the whole minute
Click For Demo
B5 COMPLEX 5 2-3
• 1 minute total 1. Kettlebell Jump
• 15 Seconds per 2. Kettlebell Close
exercise switching Grip Push-Ups
back and forth for
the whole minute Click For Demo
PEP SPORTS PERFORMANCE TRAINING PROGRAM
DAY 3 Reload, Recharge,
and Recover “Deload Week < Back to Schedule
Exercise Activation Coaching Performance
Order Development Sets Reps Points Benefits
A1 Barbell Lower 1 Until • Make sure you take your • Breaks down muscle
Body Smash Satis- time and get into all the Adhesions (lumps &
fied tight places! knots) to reduce tension
Click For Demo and restore muscle length
to help reduce injuries
A2 1. Band Assisted 1 1-2 min • Relax and Let the • Opens up the hips
Wall Squat 6-10x band do the work • Allows for more range
Stretch each • Make sure to breath of motion which can help
2. Knee Fall Ins side and let go of any tension with reducing injuries
3. Tactical Frog 15x
Click For Demo
A3 Box Elevated 1 20x • Make sure the band • Increases range
Band Resisted Per is under the ankle bone of motion in ankle
Ankle Distraction Side • Don’t let heel or any part • Increases mobility in
of foot off the box ankle which can help
Click For Demo with reducing injures
A4 Band Resisted 1 3-5x • Take Deep breath In • Strengthens Deep Core
Wall Dead Bug Per (By-Pass Lunges) and Transverse Abdominals
Side Fill Up Belly and Back with • Improves Diaphragmatic
Click For Demo as much air as possible Breathing, Learning to
(should take 5 Seconds) Synergistically Breath
• Exhale Out as Leg Extends & Brace with Load
Out (Should take 5 Seconds)
PEP SPORTS PERFORMANCE TRAINING PROGRAM
A5 Mini Band 3 15 • Lift Top Leg Up and • Stabilizes the hips
Internal & Per Rotate at the Hip and low back
External Side • Maintain hip & core control • Improving your ability to
Rotation throughout the movement generate power to run
faster and jump higher
Click For Demo
A6 Mini Band 3 10 • Keep Feet in dorsiflexion • Increases hip flexor
Hip Flexion Per • Don’t round the back, strength & resilience
& Extension Side Keep chest up • Core and hip stability
• Use opposite arm
Click For Demo up to plant leg
A7 Kettlebell 1 1min • Make elbows don’t drop • Opens up the hips
or Dumbbell lower then the knees • Increases range of
Squat Protocol • Make sure your in a • motion in ankle
comfortable position • Allows for more range of
Click For Demo with no pain motion which can help
with reducing injuries
A8 Kettlebell 1 6-10 • Keep chest up • Opens up the hips
or Dumbbell Per and don’t round back • Allows for more range
Cossack Squat Side • Sit hips back and try and of motion which can help
keep the heel on the ground with reducing injuries
Click For Demo • Rotate opposite foot
toe to the sky
PEP SPORTS PERFORMANCE TRAINING PROGRAM
Exercise Deload
Block Workout Coaching Performance
Order Week 4 Sets Reps Points Benefits
A1 Barbell Split 3-4 5x • Fast and • Increases
Exercise Choice Squat Or Safety (50- reactive tempo functional strength
• NO Eccentrics Bar Squat 60%) • Be reactive/ • Increases force
• Fast and Reactive fast concentric production
Click For Demo • Try and break the bar
• Total body tension
A2 Split Stance 3-4 6x • Quick ground • Increase
Alternating contact ground reaction
Jumps • Explode off • Increase fast twitch
the ground muscle fibers
Click For Demo • Be aggressive & • Increase power
push ground away production
B1 COMPLEX 1 1x Total
• 20x Air Squat
Complete Complex • 20x Alternating Front
1 (B1) then rest 1.5 Lunges
mins and then do (B2) • 20x Alternating
Complex 2 Split Stance Jumps
• 50x Side to Side
Quick Hops
Click For Demo
PEP SPORTS PERFORMANCE TRAINING PROGRAM
B2 COMPLEX 2 1x Total
• 20x Narrow
Complete Complex Stance Air Squats
2 (B2) then rest 1.5 • 10x Front Lunge
mins and then do (B3) to Reverse Lunge
Complex 3 • 10x Alternating
Split Jumps
• 30x per leg:
1 Foot Single
Leg Quick Hops
Click For Demo
B3 COMPLEX 3 1x Total
• 20x Wide Stance
Complete Complex Air Squats
3 (B3) then rest 1.5 • 30 second
mins and then do (B4) Squat Hold
Complex 4 • 5x Knee
Tuck Jumps
Click For Demo
B4 COMPLEX 4 1x Total
• 1 Minute
Complete Squat Hold
Complex 4 (B1) once • 20x Air Squats
and then you are • 5x Knee
FINSIHED Tuck Jumps
Click For Demo
PEP SPORTS PERFORMANCE TRAINING PROGRAM
