Field Dominator 5 (Dominic Stone)

Science Behind the Plan: "Field domination requires specific strength qualities that directly translate to sport performance," explains Dominic. This advanced plan develops the unique combination of position-specific strength, functional power, and sport-specific conditioning needed for complete field dominance. The program implements strategic exercises targeting all athletic performance qualities while building sport-ready capabilities.

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

• Day 1: &$=+> (shoulder, chest, legs, abs, overall) - Positional strength

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

• Day 2: x*:-; (back, arm, traps, forearm, obliques) - Movement strength

• 6 reps × 3 sets per exercise with field movement patterns

• Day 3: [{|]> (quads, glutes, hip, hamstrings, overall) - Field power

• 8 reps × 3 sets per exercise with sport-specific movement

• Total volume per week: =465 reps

Week 3-4: Field Development

• Day 1: &$=+> (shoulder, chest, legs, abs, overall) - Positional strength

• 4 reps × 4 sets per exercise with increased position complexity

• Day 2: x*:-; (back, arm, traps, forearm, obliques) - Movement strength

• 5 reps × 4 sets per exercise with game-situation movements

• Day 3: [{|]> (quads, glutes, hip, hamstrings, overall) - Field power

• 6 reps × 4 sets per exercise with position-specific power

• Total volume per week: =480 reps

Week 5-6: Field Mastery

• Day 1: &$=+>+ (shoulder, chest, legs, abs, overall, abs) - Positional strength

• 3 reps × 5 sets per exercise with elite position training

• Day 2: x*:-;> (back, arm, traps, forearm, obliques, overall) - Movement strength

• 4 reps × 5 sets per exercise with competitive movement demands

• Day 3: [{|]> (quads, glutes, hip, hamstrings, overall) - Field power

• 5 reps × 5 sets per exercise with championship-level field integration

• Total volume per week: =485 reps