Scribd
Upload
160 views48 pages

Beg - Speed .Updated

The document outlines a four-phase training program focused on accumulation and transmutation over several weeks, incorporating plyometrics, strength, and hypertrophy exercises. Each day includes a dynamic warm-up followed by specific exercises for speed, strength, and trunk stability. The program progressively increases intensity and complexity, culminating in a deload phase to allow recovery.

Uploaded by

gaigebrooks95
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
160 views48 pages

Beg - Speed .Updated

The document outlines a four-phase training program focused on accumulation and transmutation over several weeks, incorporating plyometrics, strength, and hypertrophy exercises. Each day includes a dynamic warm-up followed by specific exercises for speed, strength, and trunk stability. The program progressively increases intensity and complexity, culminating in a deload phase to allow recovery.

Uploaded by

gaigebrooks95
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 48

Phase 1: Week 1 - Accumulation

Day 1 - Plyometrics - Strength - Hypertrophy


Dynamic Warm Up

Plyometrics - Foundation
1. Pogo Jumps - 2 x 10 seconds

2. Squat Jumps - 2 x 10 seconds

3. Power Skips - 4 x 20 yards (2 height | 2 distance)

4. Power Bounds - 4 x 20 yards (2 height | 2 distance)

Strength
1.A. Bench Press - 3 x 10

1.B. Band Pull Aparts - 3 x 15 [RED BAND]

Build
1. Incline DB Neutral Press - 3 x 12

2. Barbell Row - 3 x 12

3. Overhead Press - 3 x 12

4.A. Cable Tricep Extension - 3 x 12

4.B. Hammer Curls - 3 x 12

Trunk

1. Plank - 2 x 60 seconds
Phase 1: Week 1 - Accumulation
Day 2 - Speed - Strength - Hypertrophy
Dynamic Warm Up

Speed - Acceleration

1. Ground Starts - 10 x 10 yards

2. 2 point Starts - 10 x 1 (10 yard sprint, 10 yard decelerate)

Strength

1.A. Trap Bar Deadlift (low handle) - 3 x 10

1.B. Monster Walk - 3 x 10 yards (forward and back) [HIP CIRCLE BAND]

Build

1. Dumbbell Step Ups - 3 x 12 each leg

2. Hamstring Curls - 3 x 12

3. Calf Raise - 3 x 12

Trunk

1. Side Plank - 2 x 30 seconds each side


Phase 1: Week 1 - Accumulation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation
1. Pogo Jumps - 2 x 10 seconds

2. Squat Jumps - 2 x 10 seconds

3. Power Skips - 4 x 20 yards (2 height | 2 distance)

4. Power Bounds - 4 x 20 yards (2 height | 2 distance)

Strength

1.A. Floor Press - 3 x 10

1.B. Facepulls - 3 x 12

Build

1. Dumbbell Bench Press - 3 x 12

2. Pull Ups - 3 x Max

3. Lateral Raises - 3 x 12

4.A. Barbell Curls - 3 x 12

4.B. Reverse Grip Tricep Extension - 3 x 12

Trunk

1. Prone Cobra - 2 x 60 seconds each side


Phase 1: Week 1 - Accumulation
Day 4 - Speed - Absolute Strength - Hypertrophy
Dynamic Warm Up

Speed - Max Velocity

1. High Knee Run - 4 x 10 yards

2. Butt Kick Run - 4 x 10 yards

3. Tempo 50’s - 8 x 1

Strength

1.A. Front Squat - 3 x 10

1.B. Glute Bridge with Abduction - 3 x 10

Build

1. Walking Lunge - 3 x 12 each leg

2. RDL - 3 x 12

3. Heel Walks - 3 x 20 yards

Trunk

1. Plank - 1 x 60 seconds

2. Side Plank - 1 x 30 seconds each side

3. Prone Cobra - 1 x 60 seconds each side


Phase 1: Week 2 - Accumulation
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation
1. Pogo Jumps - 2 x 10 seconds

2. Squat Jumps - 2 x 10 seconds

3. Power Skips - 4 x 20 yards (2 height | 2 distance)

4. Power Bounds - 4 x 20 yards (2 height | 2 distance)

Strength
1.A. Bench Press - 3 x 8

1.B. Band Pull Aparts - 3 x 15 [RED BAND]

Build
1. Incline DB Neutral Press - 3 x 10

2. Barbell Row - 3 x 10

3. Overhead Press - 3 x 10

4.A. Cable Tricep Extension - 3 x 10

4.B. Hammer Curls - 3 x 10

Trunk

1. Plank - 2 x 60 seconds
Phase 1: Week 2 - Accumulation
Day 2 - Speed - Strength - Hypertrophy
Dynamic Warm Up

Speed - Acceleration

1. Ground Starts - 10 x 10 yards

2. 2 point Starts - 10 x 1 (10 yard sprint, 10 yard decelerate)

Strength

1.A. Trap Bar Deadlift (low handle) - 3 x 8

1.B. Monster Walk - 3 x 10 yards (forward and back) [HIP CIRCLE BAND]

Build

1. Dumbbell Step Ups - 3 x 10 each leg

2. Hamstring Curls - 3 x 10

3. Calf Raise - 3 x 10

Trunk

1. Side Plank - 2 x 30 seconds each side


Phase 1: Week 2 - Accumulation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation
1. Pogo Jumps - 2 x 10 seconds

2. Squat Jumps - 2 x 10 seconds

3. Power Skips - 4 x 20 yards (2 height | 2 distance)

4. Power Bounds - 4 x 20 yards (2 height | 2 distance)

Strength

1.A. Floor Press - 3 x 8

1.B. Facepulls - 3 x 12

Build

1. Dumbbell Bench Press - 3 x 10

2. Pull Ups - 3 x Max

3. Lateral Raises - 3 x 10

4.A. Barbell Curls - 3 x 10

4.B. Reverse Grip Tricep Extension - 3 x 10

Trunk

1. Prone Cobra - 2 x 60 seconds each side


Phase 1: Week 2 - Accumulation
Day 4 - Speed - Absolute Strength - Hypertrophy
Dynamic Warm Up

Speed - Max Velocity

1. High Knee Run - 4 x 10 yards

2. Butt Kick Run - 4 x 10 yards

3. Tempo 50’s - 8 x 1

Strength

1.A. Front Squat - 3 x 8

1.B. Glute Bridge with Abduction - 3 x 10

Build

1. Walking Lunge - 3 x 10 each leg

2. RDL - 3 x 10

3. Heel Walks - 3 x 20 yards

Trunk

1. Plank - 1 x 60 seconds

2. Side Plank - 1 x 30 seconds each side

3. Prone Cobra - 1 x 60 seconds each side


Phase 1: Week 3 - Accumulation
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation
1. Pogo Jumps - 2 x 10 seconds

2. Squat Jumps - 2 x 10 seconds

3. Power Skips - 4 x 20 yards (2 height | 2 distance)

4. Power Bounds - 4 x 20 yards (2 height | 2 distance)

Strength
1.A. Bench Press - 4 x 6

1.B. Band Pull Aparts - 4 x 15 [RED BAND]

Build
1. Incline DB Neutral Press - 3 x 8

2. Barbell Row - 3 x 8

3. Overhead Press - 3 x 8

4.A. Cable Tricep Extension - 3 x 8

4.B. Hammer Curls - 3 x 8

Trunk

1. Plank - 2 x 60 seconds
Phase 1: Week 3 - Accumulation
Day 2 - Speed - Strength - Hypertrophy
Dynamic Warm Up

Speed - Acceleration

1. Ground Starts - 10 x 10 yards

2. 2 point Starts - 10 x 1 (10 yard sprint, 10 yard decelerate)

Strength

1.A. Trap Bar Deadlift (low handle) - 4 x 6

1.B. Monster Walk - 4 x 10 yards (forward and back) [HIP CIRCLE BAND]

Build

1. Dumbbell Step Ups - 3 x 8 each leg

2. Hamstring Curls - 3 x 8

3. Calf Raise - 3 x 8

Trunk

1. Side Plank - 2 x 30 seconds each side


Phase 1: Week 3 - Accumulation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation
1. Pogo Jumps - 2 x 10 seconds

2. Squat Jumps - 2 x 10 seconds

3. Power Skips - 4 x 20 yards (2 height | 2 distance)

4. Power Bounds - 4 x 20 yards (2 height | 2 distance)

Strength

1.A. Floor Press - 4 x 6

1.B. Facepulls - 4 x 12

Build

1. Dumbbell Bench Press - 3 x 8

2. Pull Ups - 3 x Max

3. Lateral Raises - 3 x 8

4.A. Barbell Curls - 3 x 8

4.B. Reverse Grip Tricep Extension - 3 x 8

Trunk

1. Prone Cobra - 2 x 60 seconds each side


Phase 1: Week 3 - Accumulation
Day 4 - Speed - Absolute Strength - Hypertrophy
Dynamic Warm Up

Speed - Max Velocity

1. High Knee Run - 4 x 10 yards

2. Butt Kick Run - 4 x 10 yards

3. Tempo 50’s - 8 x 1

Strength

1.A. Front Squat - 4 x 6

1.B. Glute Bridge with Abduction - 4 x 10

Build

1. Walking Lunge - 3 x 8 each leg

2. RDL - 3 x 8

3. Heel Walks - 3 x 20 yards

Trunk

1. Plank - 1 x 60 seconds

2. Side Plank - 1 x 30 seconds each side

3. Prone Cobra - 1 x 60 seconds each side


Phase 1: Week 4 - Deload
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation
1. Pogo Jumps - 2 x 10 seconds

2. Squat Jumps - 2 x 10 seconds

3. Power Skips - 4 x 20 yards (2 height | 2 distance)

4. Power Bounds - 4 x 20 yards (2 height | 2 distance)

Strength
1.A. Bench Press - 5 x 5 @50%

1.B. Band Pull Aparts - 5 x 15 [RED BAND]

Build
1. Incline DB Neutral Press - 3 x 8

2. Barbell Row - 3 x 8

3. Overhead Press - 3 x 8

4.A. Cable Tricep Extension - 3 x 8

4.B. Hammer Curls - 3 x 8

Trunk

1. Plank - 2 x 60 seconds
Phase 1: Week 4 - Deload
Day 2 - Speed - Strength - Hypertrophy
Dynamic Warm Up

Speed - Acceleration

1. Ground Starts - 10 x 10 yards

2. 2 point Starts - 10 x 1 (10 yard sprint, 10 yard decelerate)

Strength

1.A. Trap Bar Deadlift (low handle) - 5 x 5 @50%

1.B. Monster Walk - 5 x 10 yards (forward and back) [HIP CIRCLE BAND]

Build

1. Dumbbell Step Ups - 3 x 8 each leg

2. Hamstring Curls - 3 x 8

3. Calf Raise - 3 x 8

Trunk

1. Side Plank - 2 x 30 seconds each side


Phase 1: Week 4 - Deload
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation
1. Pogo Jumps - 2 x 10 seconds

2. Squat Jumps - 2 x 10 seconds

3. Power Skips - 4 x 20 yards (2 height | 2 distance)

4. Power Bounds - 4 x 20 yards (2 height | 2 distance)

Strength

1.A. Floor Press - 5 x 5 @50%

1.B. Facepulls - 5 x 12

Build

1. Dumbbell Bench Press - 3 x 8

2. Pull Ups - 3 x Max

3. Lateral Raises - 3 x 8

4.A. Barbell Curls - 3 x 8

4.B. Reverse Grip Tricep Extension - 3 x 8

Trunk

1. Prone Cobra - 2 x 60 seconds each side


Phase 1: Week 4 - Deload
Day 4 - Speed - Absolute Strength - Hypertrophy
Dynamic Warm Up

Speed - Max Velocity

1. High Knee Run - 4 x 10 yards

2. Butt Kick Run - 4 x 10 yards

3. Tempo 50’s - 8 x 1

Strength

1.A. Front Squat - 5 x 5 @50%

1.B. Glute Bridge with Abduction - 5 x 10

Build

1. Walking Lunge - 3 x 8 each leg

2. RDL - 3 x 8

3. Heel Walks - 3 x 20 yards

Trunk

1. Plank - 1 x 60 seconds

2. Side Plank - 1 x 30 seconds each side

3. Prone Cobra - 1 x 60 seconds each side


Phase 2: Week 5 - Transmutation
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Unilateral
1. Pogo Jumps - 2 x 10 seconds

2. Linear Pogo Jumps | Single Leg Linear Pogos - 1 x 10 yards each leg

3. Single Leg Broad Jump (land 2) - 2 x 4 each leg

4. Single Leg Box Jump (land 2) - 8 x 1 each leg

5. Sprinter Step Ups - 2 x 8 each leg

6. Power Skips - 4 x 20 yards (2 height | 2 distance)

Strength

1.A. Bench Press - 4 x 8

1.B. Band Facepull - 4 x 10 [PURPLE BAND]

Build

1.A. Incline DB Neutral Press - 3 x 8

1.B. Incline Chest Supported DB Rows - 3 x 8

2.A. Front Plate Raise - 3 x 8

2.B. Cable Facepulls - 3 x 8

3. Hammer Curls - 3 x 12

Trunk

1. Plank - 2 x 60 seconds
Phase 2: Week 5 - Transmutation
Day 2 - Acceleration - Strength - Hypertrophy
Dynamic Warm Up

Acceleration

1. Half Kneeling Arm Pump - 2 x 5 seconds

2. Wall Starts - 4 x 5 seconds

3. Falling Starts - 8 x 1

4. 2 point Starts - 8 x 10 yards

Strength

1.A. Back Squat - 4 x 8

1.B. Lateral Monster Walks - 4 x 5 yards [HIP CIRCLE BAND]

Build

1. DB Reverse Lunge - 3 x 8 each leg

2. RDL - 3 x 8

3. Nordic Hamstring Curl (Tempo) - 3 x 8

Trunk

1. Band Dynamic Trunk Stability Circuit - 1 x 20 yards each direction [GREEN BAND]
Phase 2: Week 5 - Transmutation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Bilateral Foundation

1. Pogo Jumps - 2 x 10 seconds

2. Squat Jumps | Alternating Lunge Jumps- 2 x 10 seconds each

3. Box Jump - 8 x 1

4. Power Bounds - 4 x 20 yards (2 height | 2 distance)

Strength

1.A. DB Bench Press - 4 x 8

1.B. Prone Blackburns - 4 x 10

Build

1. Low Cable Row - 3 x 8

2. Band Push Up - 3 x 8 [BLACK BAND]

3. Chin Ups - 3 x Max

4. Lateral Raise - 3 x 8

5. Rope Tricep Extension - 3 x 8

Trunk

1. Palloff Press - 3 x 5 each side


Phase 2: Week 5 - Transmutation
Day 4 - Max Velocity - Strength - Hypertrophy
Dynamic Warm Up

Max Velocity

1. Power Skips - 4 x 20 yards (2 height | 2 distance)

2. High Knee Run | Butt Kick Run - 2 x 10 yards each

3. A Skips | B Skips - 2 x 20 yards

4. Straight Leg Shuffle - 2 x 10 yards

5. Straight Leg Bounds - 2 x 20 yards

6. Tempo Runs - 4 x 30 yards

Strength

1.A. Trap Bar Deadlift - 4 x 8

1.B. Decel Step Ups - 4 x 5 each leg

Build

1. Bulgarian Split Squats - 3 x 8 each leg

2. Goodmornings - 3 x 12

3. Single Leg Hip Thrust - 3 x 8 each leg

Trunk

1. Plank Bird Dogs - 3 x 20


Phase 2: Week 6 - Transmutation
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Unilateral
1. Pogo Jumps - 2 x 10 seconds

2. Linear Pogo Jumps | Single Leg Linear Pogos - 1 x 10 yards each leg

3. Single Leg Broad Jump (land 2) - 2 x 4 each leg

4. Single Leg Box Jump (land 2) - 8 x 1 each leg

5. Sprinter Step Ups - 2 x 8 each leg

6. Power Skips - 4 x 20 yards (2 height | 2 distance)

Strength

1.A. Bench Press - 4 x 6

1.B. Band Facepull - 4 x 10 [PURPLE BAND]

Build

1.A. Incline DB Neutral Press - 3 x 8

1.B. Incline Chest Supported DB Rows - 3 x 8

2.A. Front Plate Raise - 3 x 8

2.B. Cable Facepulls - 3 x 8

3. Hammer Curls - 3 x 12

Trunk

1. Plank - 2 x 60 seconds
Phase 2: Week 6 - Transmutation
Day 2 - Acceleration - Strength - Hypertrophy
Dynamic Warm Up

Acceleration

1. Half Kneeling Arm Pump - 2 x 5 seconds

2. Wall Starts - 4 x 5 seconds

3. Falling Starts - 8 x 1

4. 2 point Starts - 8 x 10 yards

Strength

1.A. Back Squat - 4 x 6

1.B. Lateral Monster Walks - 4 x 5 yards [HIP CIRCLE BAND]

Build

1. DB Reverse Lunge - 3 x 8 each leg

2. RDL - 3 x 8

3. Nordic Hamstring Curl (Tempo) - 3 x 8

Trunk

1. Band Dynamic Trunk Stability Circuit - 1 x 20 yards each direction [GREEN BAND]
Phase 2: Week 6 - Transmutation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Bilateral Foundation

1. Pogo Jumps - 2 x 10 seconds

2. Squat Jumps | Alternating Lunge Jumps- 2 x 10 seconds each

3. Box Jump - 8 x 1

4. Power Bounds - 4 x 20 yards (2 height | 2 distance)

Strength

1.A. DB Bench Press - 4 x 6

1.B. Prone Blackburns - 4 x 10

Build

1. Low Cable Row - 3 x 8

2. Band Push Up - 3 x 8 [BLACK BAND]

3. Chin Ups - 3 x Max

4. Lateral Raise - 3 x 8

5. Rope Tricep Extension - 3 x 8

Trunk

1. Palloff Press - 3 x 5 each side


Phase 2: Week 6 - Transmutation
Day 4 - Max Velocity - Strength - Hypertrophy
Dynamic Warm Up

Max Velocity

1. Power Skips - 4 x 20 yards (2 height | 2 distance)

2. High Knee Run | Butt Kick Run - 2 x 10 yards each

3. A Skips | B Skips - 2 x 20 yards

4. Straight Leg Shuffle - 2 x 10 yards

5. Straight Leg Bounds - 2 x 20 yards

6. Tempo Runs - 4 x 30 yards

Strength

1.A. Trap Bar Deadlift - 4 x 6

1.B. Decel Step Ups - 4 x 5 each leg

Build

1. Bulgarian Split Squats - 3 x 8 each leg

2. Goodmornings - 3 x 12

3. Single Leg Hip Thrust - 3 x 8 each leg

Trunk

1. Plank Bird Dogs - 3 x 20


Phase 2: Week 7 - Transmutation
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Unilateral
1. Pogo Jumps - 2 x 10 seconds

2. Linear Pogo Jumps | Single Leg Linear Pogos - 1 x 10 yards each leg

3. Single Leg Broad Jump (land 2) - 2 x 4 each leg

4. Single Leg Box Jump (land 2) - 8 x 1 each leg

5. Sprinter Step Ups - 2 x 8 each leg

6. Power Skips - 4 x 20 yards (2 height | 2 distance)

Strength

1.A. Bench Press - 4 x 4

1.B. Band Facepull - 4 x 10 [PURPLE BAND]

Build

1.A. Incline DB Neutral Press - 3 x 8

1.B. Incline Chest Supported DB Rows - 3 x 8

2.A. Front Plate Raise - 3 x 8

2.B. Cable Facepulls - 3 x 8

3. Hammer Curls - 3 x 12

Trunk

1. Plank - 2 x 60 seconds
Phase 2: Week 7 - Transmutation
Day 2 - Acceleration - Strength - Hypertrophy
Dynamic Warm Up

Acceleration

1. Half Kneeling Arm Pump - 2 x 5 seconds

2. Wall Starts - 4 x 5 seconds

3. Falling Starts - 8 x 1

4. 2 point Starts - 8 x 10 yards

Strength

1.A. Back Squat - 4 x 4

1.B. Lateral Monster Walks - 4 x 5 yards [HIP CIRCLE BAND]

Build

1. DB Reverse Lunge - 3 x 8 each leg

2. RDL - 3 x 8

3. Nordic Hamstring Curl (Tempo) - 3 x 8

Trunk

1. Band Dynamic Trunk Stability Circuit - 1 x 20 yards each direction [GREEN BAND]
Phase 2: Week 7 - Transmutation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Bilateral Foundation

1. Pogo Jumps - 2 x 10 seconds

2. Squat Jumps | Alternating Lunge Jumps- 2 x 10 seconds each

3. Box Jump - 8 x 1

4. Power Bounds - 4 x 20 yards (2 height | 2 distance)

Strength

1.A. DB Bench Press - 4 x 4

1.B. Prone Blackburns - 4 x 10

Build

1. Low Cable Row - 3 x 8

2. Band Push Up - 3 x 8 [BLACK BAND]

3. Chin Ups - 3 x Max

4. Lateral Raise - 3 x 8

5. Rope Tricep Extension - 3 x 8

Trunk

1. Palloff Press - 3 x 5 each side


Phase 2: Week 7 - Transmutation
Day 4 - Max Velocity - Strength - Hypertrophy
Dynamic Warm Up

Max Velocity

1. Power Skips - 4 x 20 yards (2 height | 2 distance)

2. High Knee Run | Butt Kick Run - 2 x 10 yards each

3. A Skips | B Skips - 2 x 20 yards

4. Straight Leg Shuffle - 2 x 10 yards

5. Straight Leg Bounds - 2 x 20 yards

6. Tempo Runs - 4 x 30 yards

Strength

1.A. Trap Bar Deadlift - 4 x 4

1.B. Decel Step Ups - 4 x 5 each leg

Build

1. Bulgarian Split Squats - 3 x 8 each leg

2. Goodmornings - 3 x 12

3. Single Leg Hip Thrust - 3 x 8 each leg

Trunk

1. Plank Bird Dogs - 3 x 20


Phase 2: Week 8 - Deload
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Unilateral
1. Pogo Jumps - 2 x 10 seconds

2. Linear Pogo Jumps | Single Leg Linear Pogos - 1 x 10 yards each leg

3. Single Leg Broad Jump (land 2) - 2 x 4 each leg

4. Single Leg Box Jump (land 2) - 8 x 1 each leg

5. Sprinter Step Ups - 2 x 8 each leg

6. Power Skips - 4 x 20 yards (2 height | 2 distance)

Strength

1.A. Bench Press - 5 x 5 @50%

1.B. Band Facepull - 5 x 10 [PURPLE BAND]

Build

1.A. Incline DB Neutral Press - 3 x 8

1.B. Incline Chest Supported DB Rows - 3 x 8

2.A. Front Plate Raise - 3 x 8

2.B. Cable Facepulls - 3 x 8

3. Hammer Curls - 3 x 12

Trunk

1. Plank - 2 x 60 seconds
Phase 2: Week 8 - Deload
Day 2 - Acceleration - Strength - Hypertrophy
Dynamic Warm Up

Acceleration

1. Half Kneeling Arm Pump - 2 x 5 seconds

2. Wall Starts - 4 x 5 seconds

3. Falling Starts - 8 x 1

4. 2 point Starts - 8 x 10 yards

Strength

1.A. Back Squat - 5 x 5 @50%

1.B. Lateral Monster Walks - 5 x 5 yards [HIP CIRCLE BAND]

Build

1. DB Reverse Lunge - 3 x 8 each leg

2. RDL - 3 x 8

3. Nordic Hamstring Curl (Tempo) - 3 x 8

Trunk

1. Band Dynamic Trunk Stability Circuit - 1 x 20 yards each direction [GREEN BAND]
Phase 2: Week 8 - Deload
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Bilateral Foundation

1. Pogo Jumps - 2 x 10 seconds

2. Squat Jumps | Alternating Lunge Jumps- 2 x 10 seconds each

3. Box Jump - 8 x 1

4. Power Bounds - 4 x 20 yards (2 height | 2 distance)

Strength

1.A. DB Bench Press - 5 x 5 @50%

1.B. Prone Blackburns - 5 x 10

Build

1. Low Cable Row - 3 x 8

2. Band Push Up - 3 x 8 [BLACK BAND]

3. Chin Ups - 3 x Max

4. Lateral Raise - 3 x 8

5. Rope Tricep Extension - 3 x 8

Trunk

1. Palloff Press - 3 x 5 each side


Phase 2: Week 8 - Deload
Day 4 - Max Velocity - Strength - Hypertrophy
Dynamic Warm Up

Max Velocity

1. Power Skips - 4 x 20 yards (2 height | 2 distance)

2. High Knee Run | Butt Kick Run - 2 x 10 yards each

3. A Skips | B Skips - 2 x 20 yards

4. Straight Leg Shuffle - 2 x 10 yards

5. Straight Leg Bounds - 2 x 20 yards

6. Tempo Runs - 4 x 30 yards

Strength

1.A. Trap Bar Deadlift - 5 x 5 @50%

1.B. Decel Step Ups - 5 x 5 each leg

Build

1. Bulgarian Split Squats - 3 x 8 each leg

2. Goodmornings - 3 x 12

3. Single Leg Hip Thrust - 3 x 8 each leg

Trunk

1. Plank Bird Dogs - 3 x 20


Phase 3: Week 9 - Realization
Day 1 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Unilateral

1. Linear Pogo Jumps | Single Leg Linear Pogos - 1 x 10 yards each leg

2. Single Leg Broad Jump (land 2) - 2 x 4 each leg

3. Single Leg Box Jump (land 2) - 4 x 1 each leg

4. Single Leg Approach Box Jump - 4 x 1 each leg

5. Half Kneeling Box Jump - 4 x 1 each leg

Strength

1.A. Bench Press - 5 x 4

1.B. Band Pull Aparts - 5 x 10 [BLACK BAND]

Build

1.A. DB Neutral Press - 3 x 8

1.B. Bent Over DB Rows - 3 x 8

2.A. Lateral Raise - 3 x 8

2.B. Band Scarecrows - 3 x 8 [RED BAND]

3. Barbell Curls - 3 x 8

Trunk

1. Stir the Pot - 3 x 10 each direction


Phase 3: Week 9 - Realization
Day 2 - Acceleration - Strength
Dynamic Warm Up

Acceleration
1. Half Kneeling Arm Pump - 2 x 5 seconds

2. Ball Drops - Build to longest length (no more than 10 reps)

3. Falling Starts - 4 x 10 yards

4. Jump Back Starts - 4 x 10 yards

5. 2 point Starts - 8 x 10 yards

Strength
1.A. Box Squat - 5 x 4

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg

Build
1. Elevated DB Reverse Lunge - 3 x 6 each leg

2. KB Swing - 3 x 10

3. SL Hamstring Curl - 3 x 8 each leg

Trunk
1. Seated Dead Bug - 5 x 5 each side
Phase 3: Week 9 - Realization
Day 3 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Foundation

1. Weighted Pogo Jumps - 2 x 10 seconds (5 lbs or less)

2. Weighted Squat Jumps | Alt Lunge Jumps - 2 x 10 seconds (5 lbs or less)

3. Seated Box Jump - 8 x 1

4. Approach Box Jump - 4 x 1 each

5. Double Broad Jumps - 4 x 1

Strength

1.A. Close Grip Bench Press - 5 x 4

1.B. Incline ITY’s - 5 x 3 each way

Build

1.A. Close Grip Pulldowns - 3 x 8

1.B. Z Press - 3 x 8

2. Dump the Buckets - 3 x 8

3. Cable Tricep Extension - 3 x 12

Trunk

1. Side Plank Hip Lifts - 3 x 20 each side


Phase 3: Week 9 - Realization
Day 4 - Max Velocity - Strength
Dynamic Warm Up

Max Velocity
1. Power Skips - 4 x 10 yards (2 height | 2 distance)

2. High Knee Run | Butt Kick Run - 2 x 10 yards each

3. A Skips | B Skips - 2 x 20 yards

4. Single Leg High Knee - 4 x 10 yards each

5. Straight Leg Bounds | Alternating Bounds - 2 x 20 yards each

6. Step Over Runs - 4 x 10 yards

7. Build Ups - 4 x 40 yards

Strength
1.A. Trap Bar Deadlift - 5 x 4

1.B. Monster Walks - 5 x 5 yards (forward and reverse) [HIP CIRCLE BAND]

Build
1.A. DB Step Ups - 3 x 8 each leg

1.B. Iso Step Downs - 3 x 12 each leg

2.A. Band Goodmornings - 3 x 12 [GREEN BAND]

2.B. BB Hip Thrust - 3 x 12

Trunk
1. Hyperextensions - 3 x 20
Phase 3: Week 10 - Realization
Day 1 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Unilateral

1. Linear Pogo Jumps | Single Leg Linear Pogos - 1 x 10 yards each leg

2. Single Leg Broad Jump (land 2) - 2 x 4 each leg

3. Single Leg Box Jump (land 2) - 4 x 1 each leg

4. Single Leg Approach Box Jump - 4 x 1 each leg

5. Half Kneeling Box Jump - 4 x 1 each leg

Strength

1.A. Bench Press - 5 x 3

1.B. Band Pull Aparts - 5 x 10 [BLACK BAND]

Build

1.A. DB Neutral Press - 3 x 8

1.B. Bent Over DB Rows - 3 x 8

2.A. Lateral Raise - 3 x 8

2.B. Band Scarecrows - 3 x 8 [RED BAND]

3. Barbell Curls - 3 x 8

Trunk

1. Stir the Pot - 3 x 10 each direction


Phase 3: Week 10 - Realization
Day 2 - Acceleration - Strength
Dynamic Warm Up

Acceleration
1. Half Kneeling Arm Pump - 2 x 5 seconds

2. Ball Drops - Build to longest length (no more than 10 reps)

3. Falling Starts - 4 x 10 yards

4. Jump Back Starts - 4 x 10 yards

5. 2 point Starts - 8 x 10 yards

Strength
1.A. Box Squat - 5 x 3

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg

Build
1. Elevated DB Reverse Lunge - 3 x 6 each leg

2. KB Swing - 3 x 10

3. SL Hamstring Curl - 3 x 8 each leg

Trunk
1. Seated Dead Bug - 5 x 5 each side
Phase 3: Week 10 - Realization
Day 3 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Foundation

1. Weighted Pogo Jumps - 2 x 10 seconds (5 lbs or less)

2. Weighted Squat Jumps | Alt Lunge Jumps - 2 x 10 seconds (5 lbs or less)

3. Seated Box Jump - 8 x 1

4. Approach Box Jump - 4 x 1 each

5. Double Broad Jumps - 4 x 1

Strength

1.A. Close Grip Bench Press - 5 x 3

1.B. Incline ITY’s - 5 x 3 each way

Build

1.A. Close Grip Pulldowns - 3 x 8

1.B. Z Press - 3 x 8

2. Dump the Buckets - 3 x 8

3. Cable Tricep Extension - 3 x 12

Trunk

1. Side Plank Hip Lifts - 3 x 20 each side


Phase 3: Week 10 - Realization
Day 4 - Max Velocity - Strength
Dynamic Warm Up

Max Velocity
1. Power Skips - 4 x 10 yards (2 height | 2 distance)

2. High Knee Run | Butt Kick Run - 2 x 10 yards each

3. A Skips | B Skips - 2 x 20 yards

4. Single Leg High Knee - 4 x 10 yards each

5. Straight Leg Bounds | Alternating Bounds - 2 x 20 yards each

6. Step Over Runs - 4 x 10 yards

7. Build Ups - 4 x 40 yards

Strength
1.A. Trap Bar Deadlift - 5 x 3

1.B. Monster Walks - 5 x 5 yards (forward and reverse) [HIP CIRCLE BAND]

Build
1.A. DB Step Ups - 3 x 8 each leg

1.B. Iso Step Downs - 3 x 12 each leg

2.A. Band Goodmornings - 3 x 12 [GREEN BAND]

2.B. BB Hip Thrust - 3 x 12

Trunk
1. Hyperextensions - 3 x 20
Phase 3: Week 11 - Realization
Day 1 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Unilateral

1. Linear Pogo Jumps | Single Leg Linear Pogos - 1 x 10 yards each leg

2. Single Leg Broad Jump (land 2) - 2 x 4 each leg

3. Single Leg Box Jump (land 2) - 4 x 1 each leg

4. Single Leg Approach Box Jump - 4 x 1 each leg

5. Half Kneeling Box Jump - 4 x 1 each leg

Strength

1.A. Bench Press - 5 x 2

1.B. Band Pull Aparts - 5 x 10 [BLACK BAND]

Build

1.A. DB Neutral Press - 3 x 8

1.B. Bent Over DB Rows - 3 x 8

2.A. Lateral Raise - 3 x 8

2.B. Band Scarecrows - 3 x 8 [RED BAND]

3. Barbell Curls - 3 x 8

Trunk

1. Stir the Pot - 3 x 10 each direction


Phase 3: Week 11 - Realization
Day 2 - Acceleration - Strength
Dynamic Warm Up

Acceleration
1. Half Kneeling Arm Pump - 2 x 5 seconds

2. Ball Drops - Build to longest length (no more than 10 reps)

3. Falling Starts - 4 x 10 yards

4. Jump Back Starts - 4 x 10 yards

5. 2 point Starts - 8 x 10 yards

Strength
1.A. Box Squat - 5 x 2

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg

Build
1. Elevated DB Reverse Lunge - 3 x 6 each leg

2. KB Swing - 3 x 10

3. SL Hamstring Curl - 3 x 8 each leg

Trunk
1. Seated Dead Bug - 5 x 5 each side
Phase 3: Week 11 - Realization
Day 3 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Foundation

1. Weighted Pogo Jumps - 2 x 10 seconds (5 lbs or less)

2. Weighted Squat Jumps | Alt Lunge Jumps - 2 x 10 seconds (5 lbs or less)

3. Seated Box Jump - 8 x 1

4. Approach Box Jump - 4 x 1 each

5. Double Broad Jumps - 4 x 1

Strength

1.A. Close Grip Bench Press - 5 x 2

1.B. Incline ITY’s - 5 x 3 each way

Build

1.A. Close Grip Pulldowns - 3 x 8

1.B. Z Press - 3 x 8

2. Dump the Buckets - 3 x 8

3. Cable Tricep Extension - 3 x 12

Trunk

1. Side Plank Hip Lifts - 3 x 20 each side


Phase 3: Week 11 - Realization
Day 4 - Max Velocity - Strength
Dynamic Warm Up

Max Velocity
1. Power Skips - 4 x 10 yards (2 height | 2 distance)

2. High Knee Run | Butt Kick Run - 2 x 10 yards each

3. A Skips | B Skips - 2 x 20 yards

4. Single Leg High Knee - 4 x 10 yards each

5. Straight Leg Bounds | Alternating Bounds - 2 x 20 yards each

6. Step Over Runs - 4 x 10 yards

7. Build Ups - 4 x 40 yards

Strength
1.A. Trap Bar Deadlift - 5 x 2

1.B. Monster Walks - 5 x 5 yards (forward and reverse) [HIP CIRCLE BAND]

Build
1.A. DB Step Ups - 3 x 8 each leg

1.B. Iso Step Downs - 3 x 12 each leg

2.A. Band Goodmornings - 3 x 12 [GREEN BAND]

2.B. BB Hip Thrust - 3 x 12

Trunk
1. Hyperextensions - 3 x 20
Phase 3: Week 12 - Deload
Day 1 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Unilateral

1. Linear Pogo Jumps | Single Leg Linear Pogos - 1 x 10 yards each leg

2. Single Leg Broad Jump (land 2) - 2 x 4 each leg

3. Single Leg Box Jump (land 2) - 4 x 1 each leg

4. Single Leg Approach Box Jump - 4 x 1 each leg

5. Half Kneeling Box Jump - 4 x 1 each leg

Strength

1.A. Bench Press - 5 x 5 @50%

1.B. Band Pull Aparts - 5 x 10 [BLACK BAND]

Build

1.A. DB Neutral Press - 3 x 8

1.B. Bent Over DB Rows - 3 x 8

2.A. Lateral Raise - 3 x 8

2.B. Band Scarecrows - 3 x 8 [RED BAND]

3. Barbell Curls - 3 x 8

Trunk

1. Stir the Pot - 3 x 10 each direction


Phase 3: Week 12 - Deload
Day 2 - Acceleration - Strength
Dynamic Warm Up

Acceleration
1. Half Kneeling Arm Pump - 2 x 5 seconds

2. Ball Drops - Build to longest length (no more than 10 reps)

3. Falling Starts - 4 x 10 yards

4. Jump Back Starts - 4 x 10 yards

5. 2 point Starts - 8 x 10 yards

Strength
1.A. Box Squat - 5 x 5 @50%

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg

Build
1. Elevated DB Reverse Lunge - 3 x 6 each leg

2. KB Swing - 3 x 10

3. SL Hamstring Curl - 3 x 8 each leg

Trunk
1. Seated Dead Bug - 5 x 5 each side
Phase 3: Week 12 - Deload
Day 3 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Foundation

1. Weighted Pogo Jumps - 2 x 10 seconds (5 lbs or less)

2. Weighted Squat Jumps | Alt Lunge Jumps - 2 x 10 seconds (5 lbs or less)

3. Seated Box Jump - 8 x 1

4. Approach Box Jump - 4 x 1 each

5. Double Broad Jumps - 4 x 1

Strength

1.A. Close Grip Bench Press - 5 x 5 @50%

1.B. Incline ITY’s - 5 x 3 each way

Build

1.A. Close Grip Pulldowns - 3 x 8

1.B. Z Press - 3 x 8

2. Dump the Buckets - 3 x 8

3. Cable Tricep Extension - 3 x 12

Trunk

1. Side Plank Hip Lifts - 3 x 20 each side


Phase 3: Week 12 - Deload
Day 4 - Max Velocity - Strength
Dynamic Warm Up

Max Velocity
1. Power Skips - 4 x 10 yards (2 height | 2 distance)

2. High Knee Run | Butt Kick Run - 2 x 10 yards each

3. A Skips | B Skips - 2 x 20 yards

4. Single Leg High Knee - 4 x 10 yards each

5. Straight Leg Bounds | Alternating Bounds - 2 x 20 yards each

6. Step Over Runs - 4 x 10 yards

7. Build Ups - 4 x 40 yards

Strength
1.A. Trap Bar Deadlift - 5 x 5 @50%

1.B. Monster Walks - 5 x 5 yards (forward and reverse) [HIP CIRCLE BAND]

Build
1.A. DB Step Ups - 3 x 8 each leg

1.B. Iso Step Downs - 3 x 12 each leg

2.A. Band Goodmornings - 3 x 12 [GREEN BAND]

2.B. BB Hip Thrust - 3 x 12

Trunk
1. Hyperextensions - 3 x 20

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy