BACK SQUAT TRAP BAR DEADLIFT DB BULGARIAN SPLIT SQUAT BARBELL HIP THRUST

450 660 150 405

Athlete name
CLOSE-GRIP BENCH PRESS 1-ARM DB ROW BARBELL PUSH-PRESS NEUTRAL-GRIP CHIN UP

315 150 205 300

VERTICAL JUMP PROTOCOL WEEK 1 & 2 INTRODUCE NEW STIMULUS STANDING REACH HEIGHT:
DAY 1 - LOWER BODY ECCENTRICS LOW-MEDIUM VOLUME/INTENSITY
STRENGTH FOCUS DYNAMIC WARM-UP
CNS WARM-UP/VERTICAL TEST/SQUAT WARM-UP
WU SKIP FOR HEIGHT 2 SETS 20 YARDS REST 45 SEC. COMPLETE
+ ACCELERATION SPRINT 2 SETS 20 YARDS REST 45 SEC.
+ SKIP FOR DISTANCE 2 SETS 20 YARDS REST 45 SEC.
WU ISOMETRIC SPLIT SQUAT PIN PULL AT BOTTOM 3 SETS 5 SECONDS/SIDE REST 45 SEC. INDIVIDUALLY
TEST STANDING VERTICAL JUMP ATTEMPT 1: Wk1: Wk2: ATTEMPT 2: Wk1: Wk2: ATT. 3: Wk1: Wk2:
TEST APPROACH VERTICAL JUMP ATTEMPT 1: Wk1: Wk2: ATTEMPT 2: Wk1: Wk2: ATT. 3: Wk1: Wk2:
WU BACK SQUAT 1 SET 5 REPS 135 180
+ BACK SQUAT 1 SET 3 REPS 225 270
+ BACK SQUAT 1 SET 1 REP 315 360
LOWER BODY STRENGTH WORKOUT
Load
Exercise Sets Reps Tempo 70% 75% Rest
1 BACK SQUAT 2 CLUSTERS (3, 3) 5sec ECCENTRIC 315 340 25s
BAND-RESISTED REST FOR 25-35s BETWEEN CLUSTERS SMALL MINI BANDS
+ DROP JUMP 2 4 Explosive OFF 12-18 INCH BOX 25s
+ DB JUMP w/ PAUSE 2 4 1sec ISO 10 DBs 15 DBs 25s
+ BAND ASSISTED JUMP w/ PAUSE 2 4 1sec ISO 25s
+ SINGLE-LEG TOES-UP SQUAT 2 10 EA. Normal 25s
+ ANKLE SHUFFLE 2 20 EA. Normal 2 MIN
2 BARBELL HIP THRUST 2 3 5sec ECCENTRIC 285 305 45s
+ DB BULGARIAN SPLIT SQUAT 2 3/SIDE 5sec ECCENTRIC 105 115 45s
3 DB GOBLET LATERAL LUNGE 2 5/SIDE Normal ENTER WEIGHT: 0 30s
+ X-BAND WALKS 2 5/SIDE Normal 30s
RECOV BACK EXTENSION HANG

DAY 2 - UPPER BODY ECCENTRICS

STRENGTH FOCUS DYNAMIC WARM-UP PLUS CORE 1
CNS WARM-UP/BENCH WARM-UP
WU MED BALL ROTATION SCOOP 2 SETS 3 REPS/SIDE REST 30 SEC. COMPLETE
+ MED BALL ROTATION SLAM 2 SETS 3 REPS/SIDE REST 30 SEC. AS A
+ ISOMETRIC BENCH PIN PRESS 2 SETS 5 SECONDS REST 30 SEC. CIRCUIT
WU CLOSE-GRIP BENCH PRESS 1 SET 5 REPS 95 125
+ CLOSE-GRIP BENCH PRESS 1 SET 3 REPS 160 190
+ CLOSE-GRIP BENCH PRESS 1 SET 1 REP 220 250
UPPER BODY STRENGTH WORKOUT
Load
Exercise Sets Reps Tempo 70% 75% Rest
1 CLOSE-GRIP BENCH PRESS 2 CLUSTERS (3, 3) 5sec ECCENTRIC 220 235 25s
BAND-RESISTED REST FOR 25-35s BETWEEN CLUSTERS SMALL MINI BANDS
+ MED BALL ROTATION PASS 2 5/SIDE Explosive 5 15 25s
+ BARBELL INVERTED ROW w/ PAUSE 2 10 1sec ISO 25s
+ BAND ASSISTED PUSH UP w/ PAUSE 2 5 1sec ISO 25s
+ ASSISTED POGO HOPS (BAND OR UNLOADED) 2 20 Explosive 25s
+ BENT OVER CUBAN PRESS 2 10 Normal 5 10 2 MIN
2 1-ARM DB ROW 2 3/SIDE 5sec ECCENTRIC 105 115 45s
+ DB INCLINE PRESS 2 3 5sec ECCENTRIC ENTER WEIGHT: 45s
3 NEUTRAL-GRIP CHIN UP 2 3 5sec ECCENTRIC 210 225 45s
+ BARBELL PUSH-PRESS 2 3 5sec ECCENTRIC 145 155 45s
PRACTICE DUNKING or EXPLOSIVE SPORT ACTION 10-15 MIN
RECOV LYING FOAM ROLLER STRETCH

DAY 3 - OFF or TEMPO INTERVALS

DAY 4 - LOWER BODY POWER

HIGH-VELOCITY STRENGTH FOCUS DYNAMIC WARM-UP
CNS WARM-UP/VERTICAL TEST/DEADLIFT WARM-UP
WU STANDING BOX JUMP 3 REPS START LOW, INCREASE UNTIL DIFFICULT COMPLETE
WU ISOMETRIC CALF RAISE AT BOTTOM 3 SETS 5 SECONDS REST 30 SEC. INDIVIDUALLY
TEST STANDING VERTICAL JUMP ATTEMPT 1: Wk1: Wk2: ATTEMPT 2: Wk1: Wk2: ATT. 3: Wk1: Wk2:
TEST APPROACH VERTICAL JUMP ATTEMPT 1: Wk1: Wk2: ATTEMPT 2: Wk1: Wk2: ATT. 3: Wk1: Wk2:
WU TRAP BAR DEADLIFT 1 SET 5 REPS 130 200 CONC-ONLY-DROP
+ TRAP BAR DEADLIFT 1 SET 5 REPS 265 330 CONC-ONLY-DROP
LOWER BODY POWER WORKOUT
Load
Exercise Sets Reps Tempo 55% 60% Rest
1 TRAP BAR DEADLIFT 4 5 CONC-ONLY-DROP 365 395 10s
+ COSSACK SQUAT 2 5/side Normal BODYWEIGHT 45s
+ HIP FLEXOR STRETCH 2 15s/side Normal 45s
2 DB BULGARIAN SPLIT SQUAT 4 3/side 2s ECC - EXPLOSIVE 85 90 10s
+ STABILITY BALL GROIN SQUEEZE 2 5 2 sec. ISO 45s
+ X-BAND WALKS 2 3/side (twice) Normal 45s
3 BARBELL HIP THRUST 2 5 CONC-ONLY-DROP 225 245 45s
4 Back Extension 2 20 Normal ENTER WEIGHT: 45s
RECOV INVERTED LOW BACK HANG

DAY 5 - UPPER BODY POWER

HIGH-VELOCITY STRENGTH FOCUS DYNAMIC WARM-UP PLUS CORE 1
CNS WARM-UP/PUSH-PULL WARM-UP
WU MED BALL SLAM 2 SETS 5 REPS REST 30 SEC. COMPLETE
+ MED BALL ROTATION PASS 2 SETS 5 REPS/SIDE REST 30 SEC. AS A
+ POGO HOP 2 SETS 20 REPS REST 30 SEC. CIRCUIT
WU CLOSE-GRIP BENCH PRESS 1 SET 5 REPS 65 95 CONC ONLY-DROP
+ 1-ARM DB ROW 1 SET 5 REPS/SIDE 30 45 CONC ONLY-DROP
+ CLOSE-GRIP BENCH PRESS 1 SET 5 REPS 125 160 CONC ONLY-DROP
+ 1-ARM DB ROW 1 SET 5 REPS/SIDE 60 75 CONC ONLY-DROP
UPPER BODY POWER WORKOUT
Load
Exercise Sets Reps Tempo 55% 60% Rest
1 CLOSE-GRIP BENCH PRESS 4 5 CONC ONLY-DROP 175 190 30s
+ 1-ARM DB ROW 4 5/side CONC ONLY-DROP 85 90 30s
2 BARBELL PUSH-PRESS 4 5 CONC ONLY-DROP 115 125 30s
+ NEUTRAL-GRIP CHIN UP 4 5 CONC ONLY-DROP 165 180 30s
3 1-ARM DB FARMERS WALK 2 20 YD. EA. Normal ENTER WEIGHT: 45s
PRACTICE DUNKING or EXPLOSIVE SPORTS ACTION 10-15 MIN
RECOV BELLY BREATHING

DAY 6 - OFF BEST STANDING VERT: Week 1 Week 2

BEST APPROACH VERT: Week 1 Week 2
DAY 7 - OFF or POTENTIATION
 BACK SQUAT TRAP BAR DEADLIFT DB BULGARIAN SPLIT SQUAT BARBELL HIP THRUST

450 660 150 405

Athlete name
CLOSE-GRIP BENCH PRESS 1-ARM DB ROW BARBELL PUSH-PRESS NEUTRAL-GRIP CHIN UP

315 150 205 300

VERTICAL JUMP PROTOCOL WEEK 3 & 4 TRAIN HARDER STANDING REACH HEIGHT: 0
DAY 1 - LOWER BODY ECCENTRICS INCREASE VOLUME/INTENSITY

STRENGTH FOCUS DYNAMIC WARM-UP

CNS WARM-UP/VERTICAL TEST/SQUAT WARM-UP
WU SKIP FOR HEIGHT 2 SETS 20 YARDS REST 45 SEC. COMPLETE
+ ACCELERATION SPRINT 2 SETS 20 YARDS REST 45 SEC.
+ SKIP FOR DISTANCE 2 SETS 20 YARDS REST 45 SEC.
WU ISOMETRIC SPLIT SQUAT PIN PULL AT TOP 3 SETS 5 SECONDS/SIDE REST 45 SEC. INDIVIDUALLY
TEST STANDING VERTICAL JUMP ATTEMPT 1: Wk3: Wk4: ATTEMPT 2: Wk3: Wk4: ATT. 3: Wk3: Wk4:
TEST APPROACH VERTICAL JUMP ATTEMPT 1: Wk3: Wk4: ATTEMPT 2: Wk3: Wk4: ATT. 3: Wk3: Wk4:
WU BACK SQUAT 1 SET 5 REPS 180 225
+ BACK SQUAT 1 SET 3 REPS 270 315
+ BACK SQUAT 1 SET 1 REP 360 405
LOWER BODY STRENGTH WORKOUT
Load
Exercise Sets Reps Tempo 80% 85% Rest
1 BACK SQUAT 3 CLUSTERS (2, 2) 5sec ECCENTRIC 360 385 25s
BAND-RESISTED REST FOR 25-35s BETWEEN CLUSTERS SMALL MINI BANDS
+ DROP JUMP 3 4 Explosive OFF 18-24 INCH BOX 25s
+ DB JUMP w/ PAUSE 3 4 1sec ISO 10 DBs 15 DBs 25s
+ BAND ASSISTED JUMP w/ PAUSE 3 4 1sec ISO 25s
+ SINGLE-LEG TOES-UP SQUAT 3 10 EA. Normal 25s
+ ANKLE SHUFFLE 3 20 EA. Normal 2 MIN
2 BARBELL HIP THRUST 3 3 5sec ECCENTRIC 325 345 45s
+ DB BULGARIAN SPLIT SQUAT 3 3/SIDE 5sec ECCENTRIC 120 130 45s
3 DB GOBLET LATERAL LUNGE 3 5/SIDE Normal 0 10 30s
+ X-BAND WALKS 3 5/SIDE Normal 30s
RECOV BACK EXTENSION HANG

DAY 2 - UPPER BODY ECCENTRICS

STRENGTH FOCUS DYNAMIC WARM-UP PLUS CORE 2
CNS WARM-UP/BENCH WARM-UP
WU MED BALL ROTATION SCOOP 2 SETS 3 REPS/SIDE REST 30 SEC. COMPLETE
+ MED BALL ROTATION SLAM 2 SETS 3 REPS/SIDE REST 30 SEC. AS A
+ ISOMETRIC BENCH PIN PRESS 2 SETS 5 SECONDS REST 30 SEC. CIRCUIT
WU CLOSE-GRIP BENCH PRESS 1 SET 5 REPS 125 160
+ CLOSE-GRIP BENCH PRESS 1 SET 3 REPS 190 220
+ CLOSE-GRIP BENCH PRESS 1 SET 1 REP 250 285
UPPER BODY STRENGTH WORKOUT
Load
Exercise Sets Reps Tempo 80% 85% Rest
1 CLOSE-GRIP BENCH PRESS 3 CLUSTERS (2, 2) 5sec ECCENTRIC 250 270 25s
BAND-RESISTED REST FOR 25-35s BETWEEN CLUSTERS SMALL MINI BANDS
+ MED BALL ROTATION PASS 3 5/SIDE Explosive 5 15 25s
+ BARBELL INVERTED ROW w/ PAUSE 3 10 1sec ISO 25s
+ BAND ASSISTED PUSH UP w/ PAUSE 3 5 1sec ISO 25s
+ ASSISTED POGO HOPS (BAND OR UNLOADED) 3 20 Explosive 25s
+ BENT OVER CUBAN PRESS 3 10 Normal 5 10 2 MIN
2 1-ARM DB ROW 3 3/SIDE 5sec ECCENTRIC 120 130 45s
+ DB INCLINE PRESS 3 3 5sec ECCENTRIC 0 10 45s
3 NEUTRAL-GRIP CHIN UP 3 3 5sec ECCENTRIC 240 255 45s
+ BARBELL PUSH-PRESS 3 3 5sec ECCENTRIC 165 175 45s
PRACTICE DUNKING or EXPLOSIVE SPORT ACTION 10-15 MIN
RECOV LYING FOAM ROLLER STRETCH

DAY 3 - OFF or TEMPO INTERVALS

DAY 4 - LOWER BODY POWER

HIGH-VELOCITY STRENGTH FOCUS DYNAMIC WARM-UP
CNS WARM-UP/VERTICAL TEST/DEADLIFT WARM-UP
WU APPROACH BOX JUMP 3 REPS START LOW, INCREASE UNTIL DIFFICULT COMPLETE
WU ISOMETRIC CALF RAISE AT TOP 3 SETS 5 SECONDS REST 30 SEC. INDIVIDUALLY
TEST STANDING VERTICAL JUMP ATTEMPT 1: Wk1: Wk2: ATTEMPT 2: Wk1: Wk2: ATT. 3: Wk1: Wk2:
TEST APPROACH VERTICAL JUMP ATTEMPT 1: Wk1: Wk2: ATTEMPT 2: Wk1: Wk2: ATT. 3: Wk1: Wk2:
WU TRAP BAR DEADLIFT 1 SET 5 REPS 165 230 CONC-ONLY-DROP
+ TRAP BAR DEADLIFT 1 SET 5 REPS 295 365 CONC-ONLY-DROP
LOWER BODY POWER WORKOUT
Load
Exercise Sets Reps Tempo 60% 65% Rest
1 TRAP BAR DEADLIFT 6 5 CONC-ONLY-DROP 395 430 10s
+ COSSACK SQUAT 2 5/side Normal BODYWEIGHT 45s
+ HIP FLEXOR STRETCH 2 15s/side Normal 45s
2 DB BULGARIAN SPLIT SQUAT 6 3/side CONC-ONLY-DROP 90 100 10s
+ STABILITY BALL GROIN SQUEEZE 2 5 2 sec. ISO 45s
+ X-BAND WALKS 2 3/side (twice) Normal 45s
3 BARBELL HIP THRUST 2 5 CONC-ONLY-DROP 245 265 45s
4 Back Extension 2 20 Normal 0 10 45s
RECOV INVERTED LOW BACK HANG

DAY 5 - UPPER BODY POWER

HIGH-VELOCITY STRENGTH FOCUS DYNAMIC WARM-UP PLUS CORE 2
CNS WARM-UP/PUSH-PULL WARM-UP
WU MED BALL ROTATION SLAM 2 SETS 5 REPS REST 30 SEC. COMPLETE
+ MED BALL ROTATION PASS 2 SETS 5 REPS/SIDE REST 30 SEC. AS A
+ POGO HOPS ANGLED 2 SETS 20 REPS REST 30 SEC. CIRCUIT
WU TRAP BAR ISOMETRIC PIN PULL AT BOTTOM 3 SETS 5 SECONDS REST 30 SEC. COMPLETE INDIVIDUALLY
WU CLOSE-GRIP BENCH PRESS 1 SET 5 REPS 80 110 CONC ONLY-DROP
+ 1-ARM DB ROW 1 SET 5 REPS/SIDE 40 55 CONC ONLY-DROP
+ CLOSE-GRIP BENCH PRESS 1 SET 5 REPS 140 175 CONC ONLY-DROP
+ 1-ARM DB ROW 1 SET 5 REPS/SIDE 70 85 CONC ONLY-DROP
UPPER BODY POWER WORKOUT
Load
Exercise Sets Reps Tempo 60% 65% Rest
1 CLOSE-GRIP BENCH PRESS 6 5 CONC ONLY-DROP 190 205 30s
+ 1-ARM DB ROW 6 5/side CONC ONLY-DROP 90 100 30s
2 BARBELL PUSH-PRESS 6 5 CONC ONLY-DROP 125 135 30s
+ NEUTRAL-GRIP CHIN UP 6 5 CONC ONLY-DROP 180 195 30s
3 1-ARM DB FARMERS WALK 2 20 YD. EA. Normal 0 10 45s
PRACTICE DUNKING or EXPLOSIVE SPORTS ACTION 10-15 MIN
RECOV BELLY BREATHING

DAY 6 - OFF BEST STANDING VERT: Week 3 Week 4

BEST APPROACH VERT: Week 3 Week 4
DAY 7 - OFF or POTENTIATION
 BACK SQUAT TRAP BAR DEADLIFT DB BULGARIAN SPLIT SQUAT BARBELL HIP THRUST

450 660 150 405

Athlete name
CLOSE-GRIP BENCH PRESS 1-ARM DB ROW BARBELL PUSH-PRESS NEUTRAL-GRIP CHIN UP

315 150 205 300

VERTICAL JUMP PROTOCOL WEEK 5 RECOVER TO OPTIMIZE PERFORMANCE STANDING REACH HEIGHT: 0
DAY 1 - LOWER BODY ECCENTRICS DECREASE VOLUME/INTENSITY

STRENGTH FOCUS DYNAMIC WARM-UP

CNS WARM-UP/VERTICAL TEST/SQUAT WARM-UP
WU SKIP FOR HEIGHT 1 SET 20 YARDS REST 45 SEC. COMPLETE
+ ACCELERATION SPRINT 1 SET 20 YARDS REST 45 SEC.
+ SKIP FOR DISTANCE 1 SET 20 YARDS REST 45 SEC.
WU ISOMETRIC SPLIT SQUAT PIN PULL AT TOP 2 SETS 5 SECONDS/SIDE REST 45 SEC. INDIVIDUALLY
TEST STANDING VERTICAL JUMP ATTEMPT 1: Wk3: Wk4: ATTEMPT 2: Wk3: Wk4: ATT. 3: Wk3: Wk4:
TEST APPROACH VERTICAL JUMP ATTEMPT 1: Wk3: Wk4: ATTEMPT 2: Wk3: Wk4: ATT. 3: Wk3: Wk4:
WU BACK SQUAT 1 SET 5 REPS 90 135
+ BACK SQUAT 1 SET 3 REPS 180 225
+ BACK SQUAT 1 SET 1 REP 270 315
LOWER BODY STRENGTH WORKOUT
Load
Exercise Sets Reps Tempo 50% 60% Rest
1 BACK SQUAT 1 CLUSTERS (5, 5) Explosive 225 270 25s
BAND-RESISTED REST FOR 25-35s BETWEEN CLUSTERS MEDIUM MINI BANDS
+ STANDING BOX JUMP 1 4 Explosive 25s
+ DB JUMP w/ PAUSE 1 4 1sec ISO 10 DBs 15 DBs 25s
+ BAND ASSISTED JUMP w/ PAUSE 1 4 1sec ISO 25s
+ SINGLE-LEG TOES-UP SQUAT 1 10 EA. Normal 25s
+ ANKLE SHUFFLE 1 20 EA. Normal 2 MIN
2 BARBELL HIP THRUST 1 3 5sec ECCENTRIC 205 245 45s
+ DB BULGARIAN SPLIT SQUAT 1 3/SIDE 5sec ECCENTRIC 75 90 45s
3 DB GOBLET LATERAL LUNGE 1 5/SIDE Normal -10 -20 30s
+ X-BAND WALKS 1 5/SIDE Normal 30s
RECOV BACK EXTENSION HANG

DAY 2 - UPPER BODY ECCENTRICS

STRENGTH FOCUS DYNAMIC WARM-UP PLUS CORE 3
CNS WARM-UP/BENCH WARM-UP
WU MED BALL ROTATION SCOOP 1 SET 3 REPS/SIDE REST 30 SEC. COMPLETE
+ MED BALL ROTATION SLAM 1 SET 3 REPS/SIDE REST 30 SEC. AS A
+ ISOMETRIC BENCH PIN PRESS 1 SET 5 SECONDS REST 30 SEC. CIRCUIT
WU CLOSE-GRIP BENCH PRESS 1 SET 5 REPS 65 95
+ CLOSE-GRIP BENCH PRESS 1 SET 3 REPS 125 160
+ CLOSE-GRIP BENCH PRESS 1 SET 1 REP 190 220
UPPER BODY STRENGTH WORKOUT
Load
Exercise Sets Reps Tempo 50% 60% Rest
1 CLOSE-GRIP BENCH PRESS 1 CLUSTERS (5, 5) Explosive 160 190 25s
BAND-RESISTED REST FOR 25-35s BETWEEN CLUSTERS SMALL MINI BANDS
+ MED BALL ROTATION PASS 1 5/SIDE Explosive 5 15 25s
+ BARBELL INVERTED ROW 1 10 Explosive 25s
+ BAND ASSISTED PUSH UP 1 5 Explosive 25s
+ ASSISTED POGO HOPS (BAND OR UNLOADED) 1 20 Explosive 25s
+ BENT OVER CUBAN PRESS 1 10 Normal 5 10 2 MIN
2 1-ARM DB ROW 1 3/SIDE 5sec ECCENTRIC 75 90 45s
+ DB INCLINE PRESS 1 3 5sec ECCENTRIC -10 -20 45s
3 NEUTRAL-GRIP CHIN UP 1 3 5sec ECCENTRIC 150 180 45s
+ BARBELL PUSH-PRESS 1 3 5sec ECCENTRIC 105 125 45s
PRACTICE DUNKING or EXPLOSIVE SPORT ACTION 10-15 MIN
RECOV LYING FOAM ROLLER STRETCH

DAY 3 - OFF or TEMPO INTERVALS

DAY 4 - LOWER BODY POWER

HIGH-VELOCITY STRENGHT FOCUS DYNAMIC WARM-UP
CNS WARM-UP/VERTICAL TEST/DEADLIFT WARM-UP
WU APPROACH BOX JUMP 1 REP START LOW, INCREASE UNTIL DIFFICULT COMPLETE
WU ISOMETRIC CALF RAISE AT TOP 2 SETS 5 SECONDS REST 30 SEC. INDIVIDUALLY
TEST STANDING VERTICAL JUMP ATTEMPT 1: Wk1: Wk2: ATTEMPT 2: Wk1: Wk2: ATT. 3: Wk1: Wk2:
TEST APPROACH VERTICAL JUMP ATTEMPT 1: Wk1: Wk2: ATTEMPT 2: Wk1: Wk2: ATT. 3: Wk1: Wk2:
WU TRAP BAR DEADLIFT 1 SET 5 REPS 130 200 CONC-ONLY-DROP
+ TRAP BAR DEADLIFT 1 SET 5 REPS 265 330 CONC-ONLY-DROP
LOWER BODY POWER WORKOUT
Load
Exercise Sets Reps Tempo 50% 60% Rest
1 TRAP BAR DEADLIFT 2 5 CONC-ONLY-DROP 330 395 10s
+ COSSACK SQUAT 1 5/side Normal BODYWEIGHT 45s
+ HIP FLEXOR STRETCH 1 15s/side Normal 45s
2 DB BULGARIAN SPLIT SQUAT 2 3/side CONC-ONLY-DROP 75 90 10s
+ STABILITY BALL GROIN SQUEEZE 1 5 2 sec. ISO 45s
+ X-BAND WALKS 1 3/side (twice) Normal 45s
3 BARBELL HIP THRUST 1 5 CONC-ONLY-DROP 205 245 45s
4 Back Extension 1 20 Normal -10 -20 45s
RECOV INVERTED LOW BACK HANG

DAY 5 - UPPER BODY POWER

HIGH-VELOCITY STRENGTH FOCUS DYNAMIC WARM-UP PLUS CORE 3
CNS WARM-UP/PUSH-PULL WARM-UP
WU MED BALL ROTATION SLAM 1 SET 5 REPS REST 30 SEC. COMPLETE
+ MED BALL ROTATION PASS 1 SET 5 REPS/SIDE REST 30 SEC. AS A
+ POGO HOPS ANGLED 1 SET 20 REPS REST 30 SEC. CIRCUIT
WU TRAP BAR ISOMETRIC PIN PULL AT TOP 2 SETS 5 SECONDS REST 30 SEC. COMPLETE INDIVIDUALLY
WU CLOSE-GRIP BENCH PRESS 1 SET 5 REPS 65 95 CONC ONLY-DROP
+ 1-ARM DB ROW 1 SET 5 REPS/SIDE 30 45 CONC ONLY-DROP
+ CLOSE-GRIP BENCH PRESS 1 SET 5 REPS 125 160 CONC ONLY-DROP
+ 1-ARM DB ROW 1 SET 5 REPS/SIDE 60 75 CONC ONLY-DROP
UPPER BODY POWER WORKOUT
Load
Exercise Sets Reps Tempo 50% 60% Rest
1 CLOSE-GRIP BENCH PRESS 2 5 CONC ONLY-DROP 160 190 30s
+ 1-ARM DB ROW 2 5/side CONC ONLY-DROP 75 90 30s
2 BARBELL PUSH-PRESS 2 5 CONC ONLY-DROP 105 125 30s
+ NEUTRAL-GRIP CHIN UP 2 5 CONC ONLY-DROP 150 180 30s
3 1-ARM DB FARMERS WALK 1 20 YD. EA. Normal -20 -30 45s
PRACTICE DUNKING or EXPLOSIVE SPORTS ACTION 10-15 MIN
RECOV BELLY BREATHING

DAY 6 - OFF BEST STANDING VERT: Week 5

BEST APPROACH VERT: Week 5
DAY 7 - OFF or POTENTIATION