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PRE_SZN | Elite Athlete Training

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Shoulder pain when benching? Try this simple band hack.

One of the biggest reasons athletes feel shoulder pain on bench press is unstable shoulder positioning.

Wrap a small resistance band around your wrists before you press.

Gently push out against the band as you lower the bar.

This forces your shoulders into a more stable, external rotation, reducing stress on the joint and keeping your chest + triceps doing the work.

✅ Less shoulder pain
✅ More stable pressing
✅ Long-term joint health

It’s simple, effective, and keeps you benching pain free.

Save this and try on your next bench session.

Follow @pre_szn for more pro-level training insights. by @pre_szn

5k

57

a year ago

Here is how @quadecooper builds his flexibility and mobility. 5 stretches, 3 minutes each.

1️⃣ Couch stretch
2️⃣ Pigeon Stretch
3️⃣ Hamstring
4️⃣ Calf
5️⃣ Adductor

This isn’t a quick fix routine. This takes time, patience and consistency.

Want to train like a pro athlete? 5 day free trail at the link in bio. by @pre_szn

14k

115

a year ago

Tight hips? Sitting all day? Want to get faster?
Don’t just stretch, load them.
Your hip flexors don’t need more foam rolling, they need to be trained through long ranges of motion.
Stronger, longer muscles = more flexibility + more power. Give this exercise a go and let us know how it goes.
Start targeting the areas you’ve been avoiding. taken in JPEC by @pre_szn

10k

68

a year ago

Most athletes waste their off-season.
They gain a bit of weight and tell themselves, “I’ll get fit in pre-season.”

Sound familiar?

The off-season is actually the most critical phase of the year.
It’s when you build muscle, develop real strength, and prepare your body to tolerate the demands of the season ahead.

Have a look at this 4 week accumulation block, from our OFF SZN program, designed to build muscle and strength onto an athletic frame.

Follow @pre_szn by @pre_szn

441

1

6 months ago

Don’t be the guy in a t-shirt at the pool party.

Or the athlete who looks soft under the jersey.

You train hard, you’re strong.

But your body composition doesn’t show it.

This is one of our favourite methods to use with athletes who need to re-comp. They need to build muscle and burn fat.

In January we drop our new body comp program, based of years of experience with professional athletes. Does that sound like what you need?

@pre_szn for more. by @pre_szn

572

13

7 months ago

Mechanical Drop Set.
Same load, new leverage, more reps.

When you change the mechanics, you can extend the set, and drive higher training volumes and higher stimulus.

Give this extended mechanical drop set a go for a solid upper body workload. Great option for size and strength training.

@pre_szn for more by @pre_szn

1k

8

7 months ago

Before “optimal” programming.

They asked one simple question:

“How much work can you tolerate?”

No sets. No prescribed rest. No stopping.
Just: Work. Volume. Density.

This isn’t comfortable training.

That’s why it works.
45 minutes, 4 times a week, You vs the clock. Record how much you do.
Beat your record every session.

In 4 weeks, you’ll be a different athlete.

Comfortable training builds comfortable athletes.

@pre_szn for more by @pre_szn

1k

4

8 months ago

Having trouble pressing overhead? Want to develop some power? A lot of people have limited range of motion overhead, through lifestyle and injuries.

Give the landmine press a go, as this range of motion is a lot more comfortable for most people, and easy to load.

Want to develop some speed and power in the upper body? Add a band to increase the difficulty and work on accelerating the bar away from you as hard as you can.

@pre_szn for more by @pre_szn

2k

5

8 months ago

Over 30? We’ve seen the stats. You’re busted, sore and broken.

We going to rebuild starting from the ground up.

Achilles and calf

If you’re feeling like you want to move like you used to, reduce pain and increase output, then follow this program.

@pre_szn for more by @pre_szn

510

1

8 months ago

One of @quadecooper personal favourites you’ll find in his own program.
Landmine RDL. If you do it right, get ready for some muscle soreness
Run this for 4–6 weeks and tell me you don’t feel it.
@pre_szn for more by @pre_szn

2k

7

8 months ago

Time to build some work rate

After a good warm up stride out some 50’s

Look for 1:1 work to rest ratio, if it takes you 10 seconds, rest for another 10.

Then into 100s broken up into 50m out and back. These are tough, aim for 20 on 20 off

Next is 45m sprints, however we will really cook the legs with 15 - turn - 15 - turn - 15. Do these as fast as possible, leave every 30 seconds.

To finish with a favourite: 90 second repeats. Start the clock, run 150m as fast as possible, rest until the clock gets to 90s start the next run of 100m as fast as possible, once that 90s is up, run 50m as fast as possible. Once that 90 is up? Repeat 4 more times.

Follow @pre_szn for more by @pre_szn

417

0

8 months ago

You’re strong.

But are you explosive?

There’s a difference.

force × velocity = power.

That’s what wins.

This program breaks down the power development protocol we use with professional athletes in different times of the year.

Feeling slow? Heavy on your feet? Save this program and give it a go.

Follow @pre_szn for more by @pre_szn

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1

8 months ago