Sports Domination 2 (Dominic Stone)

Science Behind the Plan: "Sports domination requires both general athletic ability and sport-specific skills," says Dominic. This specialized plan develops the specific movement competencies, energy system development, and skill transfer needed for complete sports performance. The program implements a hybrid approach blending general athletic capabilities with specialized sport-specific training elements.

6-Week Program: Week 1-2: Sports Foundation

  • Day 1: $&*+= (chest, shoulder, arm, abs, legs) - Multi-directional power

  • 6 reps × 3 sets per exercise + 3 sets of skill transfer work (30 seconds)

  • Day 2: x:-{> (back, traps, forearm, glutes, overall) - Structural strength

  • 6 reps × 3 sets per exercise with sport position emphasis

  • Day 3: [];|> (quads, hamstrings, obliques, hip, overall) - Sport-specific power

  • 8 reps × 3 sets per exercise with game situation simulation

  • Total volume per week: =480 reps (including skill transfer work)

Week 3-4: Sports Development

  • Day 1: $&*+= (chest, shoulder, arm, abs, legs) - Multi-directional power

  • 5 reps × 4 sets per exercise + 4 sets of sport-specific drills (45 seconds)

  • Day 2: x:-{> (back, traps, forearm, glutes, overall) - Structural strength

  • 5 reps × 4 sets per exercise with increased positional demands

  • Day 3: [];|> (quads, hamstrings, obliques, hip, overall) - Sport-specific power

  • 6 reps × 4 sets per exercise with competitive elements

  • Total volume per week: =496 reps (including sport-specific drills)

Week 5-6: Sports Mastery

  • Day 1: $&*+=+ (chest, shoulder, arm, abs, legs, abs) - Multi-directional power

  • 4 reps × 5 sets per exercise + 5 sets of game-speed training (30 seconds)

  • Day 2: x:-{>; (back, traps, forearm, glutes, overall, obliques) - Structural strength

  • 4 reps × 5 sets per exercise with elite sport positions

  • Day 3: [];|> (quads, hamstrings, obliques, hip, overall) - Sport-specific power

  • 5 reps × 5 sets per exercise with championship performance patterns

  • Total volume per week: =505 reps (including game-speed training)