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Joseph Wunder

@wunderperformance

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followers

109

following

📈Human Performance
🏀Former Collegiate Athlete
📍Warminster, PA
⬇️DM to Start Training

POSTS STORIES REELS TAGGED

Lower Body Dynamic Effort

Rack Pull Below Knee 9x2 @0.8m/s

Adductors, Hamstrings, Calves taken in Takeover Sports Performance and Fitness by @wunderperformance

31

2

3 days ago

Upper Body Dynamic Effort

Close Grip Pin Press 9x2 @ 0.73m/s avg

Volume Accessories Afterwards taken in Takeover Sports Performance and Fitness by @wunderperformance

42

3

5 days ago

Lower Body Max Effort

4RM Box Squat - 300lbs

Looking to Strain on ME Days taken in Warminster, Pennsylvania by @wunderperformance

21

4

6 days ago

Lower Body Dynamic Effort

Rack Pull Below Knee 7x3 @ 0.8m/s taken in Takeover Sports Performance and Fitness by @wunderperformance

28

2

11 days ago

Upper Body Dynamic Effort

Pin Press 7x3 @ 0.7m/s

Fast taken in Takeover Sports Performance and Fitness by @wunderperformance

41

5

12 days ago

Lower Body Max Effort (ME)

Prep:
Continuous Broad Jump 3x2
Continuous CMJ 4x3

Main
Box Squat:
Build to 5RM
1xAMRAP @ 90% 5RM

Secondary
DB Split Squat:
3x6ea
NG Pull-Ups:
25 Reps w/added weight

Accessories
Hamstring Sliders:
2x10
Half Kneeling Rotations:
2x12ea taken in Takeover Sports Performance and Fitness by @wunderperformance

21

3

14 days ago

Final Week on This Block

Prep:
Approach Jumps:
8 Total Jumps

Hang Clean:
4x1
Weighted Seated Jumps:
4x1

Bench:
4x1 (0.33m/s)
1xAMRAP @ 88% of top set
DB Rows:
5x6

Dips:
2x8-10
Face Pulls:
2x13

Triceps:
2x12
Leg Raises
2x8 taken in Takeover Sports Performance and Fitness by @wunderperformance

53

5

19 days ago

Final Week on This Block

Prep:
Skips for Height 3x4ea

Sprints:
10x10yds

Box Broad Jumps:
10 total jumps

Front Squat:
4x3 (0.46m/s avg)

Pull-ups:
3x8,6,5 w/ 15lbs
Hamstring Sliders:
2x10

Arms + Core:
2x12 Curls
2x8 Roll-Outs taken in Takeover Sports Performance and Fitness by @wunderperformance

28

3

21 days ago

Sprints + Squats

Prep:
Horizontal and Vertical Bounds
1x5 each

Sprints:
5yd Lead + 10yd Fly
7x (105yd total)

Pogos:
3x10 (avg RSI 2.9)

Front Squat:
4x2 w/ 1RIR (0.44 - 0.52m/s)

Pull-Ups:
3x6,5,4 w/25lbs
Triceps:
2x12
Calf Raises:
2x10,9 taken in Warminster, Pennsylvania by @wunderperformance

3

5

24 days ago

Jumps + Upper Body

Seated Hurdle Hop -> Directional Broad Jump:
4 each way

Approach Jumps:
6x1 each plant

Hang Clean:
2x1 (1.0m/s)

Bench:
4x4 (avg 0.34m/s)
1xAMRAP @ 80% of top set
DB Row:
5x5

Dips:
2x8
Side Bends
2x12 taken in Hatboro, Pennsylvania by @wunderperformance

3

4

a month ago

Acceleration + Lower Body

Sprint Prep:
Sled Marches 2x10yds
Skips for Height 2x3 ea

Sprints:
10x10yds

Bounds 3x5

Front Squat:
4x4 2RIR (last rep >0.53m/s)

NG Pull Ups:
3x8-10
RDL:
2x6 2RIR

#StrengthCoach #StrengthTraining #SportsPerformance #PhysicalPreparation #AthleticDevelopment taken in Warminster, Pennsylvania by @wunderperformance

3

7

a month ago

Upper Saturdays

Med Ball Throws:
3x3 Slams
3x3 Chest Pass

Bench:
4x3 w 1RIR (>0.30 m/s)

Horizontal Row:
3x10
SA Half-Kneeling OH Press:
3x6 ea

Core:
2xfailure
Triceps:
2xfailure

#StrengthAndConditioning #SportsPerformance #BasketballTraining #AthleteDevelopment #StrengthTraining taken in Warminster, Pennsylvania by @wunderperformance

3

2

a month ago