Coaches are always looking for a great Wednesday program when doing a 3 day M-W-F split.
I love Wednesday! Monday and Friday are for most a high load day with moderate volume. Wednesday is a great day to hit plyos, single joint work and iso-lateral work for me. Which brings me too the “TRAP SHOP”. I learned this fun protocol in the early 2000’s at Bowling Green State University.
This protocol directly hits the shoulders, traps and neck. If done with great technique and intensity you can really deliver on gains and keeping your shoulders protected and strong!
Option 1
START WITH SHRUGS AND SUPER SET WITH A SINGLE JOINT SHOULDER EXERCISE
BACK NECK (EXTENSION) X 10
SHRUG X 10
SIDE DELT X 10
SHRUG X 10
FRONT DELT X 10
SHRUG X 10
REAR DELT X 10
SHRUG X 10
BAND UPRIGHT ROW X 10
SHRUG X 10
FRONT NECK (FLEXION) X 10
OPTION 2
4 WAY NECK (EXTENSION-LATERAL RT-LATERAL LT-FLEXION) X 10 EACH WAY
SHRUG X 15
3 WAY DELT
SIDE DELT X 15
FRONT DELT X 15
REAR DELT X 15
(THEN TAKE A MINUTE OFF AND REPEAT THE 3 WAY DELT X 12, REPEAT AFTER A MINUTE OF X 10.
WEIGHT MATTERS BUT YOU WANT VERY STRICT CONTROLED REPS THAT YOU CAN PAUSE AT THE TOP AND COMPLETE WITHOUT USING MOTMENTUM OR SWINGING OF THE WEIGHT.)
THE FINISH UP WITH ONE MORE SET OF SHRUGS X 15
Completing a protocol like this once a week will get your shoulders strong and primed for contact sports