Frankie’s Explosive Wing Strength (Elite 5 day)

The five days

Every rep has a job. Log what you did.

Full rest between power and speed efforts. Open Log this move beside each drill. Save weight, reps, sets, distance, time or score 1 to 10 as the move needs. Film a clip and request a coach score when you are ready.

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D1

Day 1

Power + first step

Power

1 Warm A skips open hips 2 easy lean fall go

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2 Explosive First Step 6×5 m full rest

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3 Broad jump stick 4×3

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4 Single leg bound stick 3×3 each

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5 Med ball slam/scoop light 4×4

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6 Drop into sprint 4×8 m

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7 Core dead bug 3×8 each hollow 3×20 sec

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CueFall Punch Go

D2

Day 2

Strength A

Strength

1 Trap bar/hex deadlift or kettlebell deadlift 4×5

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2 Romanian deadlift light 3×6

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3 Goblet squat 3×6

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4 Split squat 3×6 each

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5 Elevated push up 4×6

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6 Hip bridge ISO 3×25 sec then march 2×6 each

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7 Band/towel row 4×8

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8 Calf raise 3×12

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9 Side plank 3×25 sec each

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CueSlow down Explode up

D3

Day 3

COD + armour core

Change of direction

1 5 10 5 ×6

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2 Lateral bound stick 4×4 each

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3 Cross over to sprint 6×10 m

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4 Mirror cut 6

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5 Pallof 3×10 each

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6 Bird dog 3×8 each

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7 Copenhagen short 2×20 sec each if ready

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8 Hollow rock 3×8

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CueQuiet plant Violent exit

D4

Day 4

Max speed + wing

Speed

1 Explosive First Step 5×5

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2 Flying 15 m ×5

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3 Winger touchline explode 6

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4 Decel cut go 6

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5 1 v 0 first touch leave 8

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6 Optional race 3×20 m

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CueFirst step owns the wing

D5

Day 5

Strength B + finishers

Strength

1 Front foot elevated split squat 3×6 each

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2 Single arm landmine press or seated DB shoulder to overhead 3×6 each or half kneeling band/light DB press

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3 Push up tempo 3×5 (3 sec down)

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4 Single leg bridge 3×8 each

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5 Farmer carry 4×25 m

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6 Wall arm drive 4×10 each

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7 Nordic lean assisted 2×3 if perfect else hip hinge 3×8

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8 Finish 5× max 10 m crouch exits

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CueStrong Sharp Left first

Rules block

Nine rules. No exceptions.

1
Log 1 to 10
Rate every session in the Train log.
2
Film one power set weekly
One clip a week. Compare it next week.
3
No ugly reps
Sloppy rep? Stop the set. Rest. Go again clean.
4
Light for perfect hinge and overhead
Every deadlift and press stays light enough to own the pattern. Perfect form first.
5
No maximal deadlifts
Never chase a heavy single. Leave the bar feeling easy.
6
No behind neck press
Press in front only. Landmine, seated DB or half kneeling band/light DB.
7
Sleep 10.5 h weekdays
Speed is built in bed as much as on the grass.
8
Fuel plate
Proper plate before and after. Empty tank, slow first step.
9
Wing first
Built for Frankie on the wing. Kids first, always.

Open the Train log Fuel plate

Prize path

Bronze then Silver then Gold then Elite.

Honest medals. You only earn what the numbers show. Full rules live on the Trophy cabinet.

Bronze

5 Train sessions logged

Silver

10 sessions. Average Train 6 or more

Gold

15 sessions. Average Train 7 or more. 10 Fuel logs

Elite

25 sessions. Average Train 8 or more. All 5 Elite days logged

Open Trophy cabinet Week to week progress

Frankie’s Explosive Wing Strength (Elite 5 day)

Every rep has a job. Log what you did.

Nine rules. No exceptions.

Log 1 to 10

Film one power set weekly

No ugly reps

Light for perfect hinge and overhead

No maximal deadlifts

No behind neck press

Sleep 10.5 h weekdays

Fuel plate

Wing first

Bronze then Silver then Gold then Elite.

Bronze

Silver

Gold

Elite

First step owns the wing.