Phase 1: Week 1 - Structure

Day 1 - Plyometrics - Strength - Hypertrophy

Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds

2. Lateral Pogo Jumps - 2 x 10 yards each direction

3. Line Hops - 2 x 10 seconds

4. Lateral Line Hops - 2 x 10 seconds

5. Squat Jumps - 2 x 10 seconds

6. Box Jumps - 10 x 1

Strength

1.A. Bench Press - 3 x 10

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

Build

1. Barbell Row - 3 x 12

2. Overhead Press - 3 x 12

3.A. Cable Tricep Extension - 3 x 12

3.B. Hammer Curls - 3 x 12

Trunk

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

Speed

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

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

3. Straight Leg Shuffle | Straight Leg Bounds - 2 x 20 yards each

4. 2 point Starts - 4 x 10 yards

5. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards)

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 10 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 - Structure
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds

2. Lateral Pogo Jumps - 2 x 10 yards each direction

3. Line Hops - 2 x 10 seconds

4. Lateral Line Hops - 2 x 10 seconds

5. Alternating Lunge Jumps - 2 x 10 seconds

6. Ascending Skater Jumps - 4 x 10 yards each side

Strength

1.A. Overhead 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 - Structure
Day 4 - Speed - Absolute Strength - Hypertrophy
Dynamic Warm Up

Speed - Lateral COD

1. Lateral Power Shuffle - 2 x 20 yards each direction

2. Lateral Shuffle - 2 x 10 yards each direction

3. Carioca Quick Step - 2 x 10 yards each

4. Crossover Run - 2 x 10 yards each direction

5. Pro Shuttle - 4 x 1 each direction

Strength

1.A. Front Squat - 3 x 10

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

Build

1. Walking Lunge - 3 x 10 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 - Structure
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds

2. Lateral Pogo Jumps - 2 x 10 yards each direction

3. Line Hops - 2 x 10 seconds

4. Lateral Line Hops - 2 x 10 seconds

5. Squat Jumps - 2 x 10 seconds

6. Box Jumps - 10 x 1

Strength

1.A. Bench Press - 3 x 8

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

Build

1. Barbell Row - 3 x 12

2. Overhead Press - 3 x 12

3.A. Cable Tricep Extension - 3 x 12

3.B. Hammer Curls - 3 x 12

Trunk

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

Speed

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

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

3. Straight Leg Shuffle | Straight Leg Bounds - 2 x 20 yards each

4. 2 point Starts - 4 x 10 yards

5. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards)

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 12

3. Calf Raise - 3 x 12

Trunk

1. Side Plank - 2 x 30 seconds each side

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

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds

2. Lateral Pogo Jumps - 2 x 10 yards each direction

3. Line Hops - 2 x 10 seconds

4. Lateral Line Hops - 2 x 10 seconds

5. Alternating Lunge Jumps - 2 x 10 seconds

6. Ascending Skater Jumps - 4 x 10 yards each side

Strength

1.A. Overhead Press - 3 x 8

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 2 - Structure
Day 4 - Speed - Absolute Strength - Hypertrophy
Dynamic Warm Up

Speed - Lateral COD

1. Lateral Power Shuffle - 2 x 20 yards each direction

2. Lateral Shuffle - 2 x 10 yards each direction

3. Carioca Quick Step - 2 x 10 yards each

4. Crossover Run - 2 x 10 yards each direction

5. Pro Shuttle - 4 x 1 each direction

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 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 3 - Structure
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds

2. Lateral Pogo Jumps - 2 x 10 yards each direction

3. Line Hops - 2 x 10 seconds

4. Lateral Line Hops - 2 x 10 seconds

5. Squat Jumps - 2 x 10 seconds

6. Box Jumps - 10 x 1

Strength

1.A. Bench Press - 4 x 6

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

Build

1. Barbell Row - 3 x 12

2. Overhead Press - 3 x 12

3.A. Cable Tricep Extension - 3 x 12

3.B. Hammer Curls - 3 x 12

Trunk

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

Speed

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

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

3. Straight Leg Shuffle | Straight Leg Bounds - 2 x 20 yards each

4. 2 point Starts - 4 x 10 yards

5. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards)

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 10 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 3 - Structure
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds

2. Lateral Pogo Jumps - 2 x 10 yards each direction

3. Line Hops - 2 x 10 seconds

4. Lateral Line Hops - 2 x 10 seconds

5. Alternating Lunge Jumps - 2 x 10 seconds

6. Ascending Skater Jumps - 4 x 10 yards each side

Strength

1.A. Overhead Press - 4 x 6

1.B. Facepulls - 4 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 3 - Structure
Day 4 - Speed - Absolute Strength - Hypertrophy
Dynamic Warm Up

Speed - Lateral COD

1. Lateral Power Shuffle - 2 x 20 yards each direction

2. Lateral Shuffle - 2 x 10 yards each direction

3. Carioca Quick Step - 2 x 10 yards each

4. Crossover Run - 2 x 10 yards each direction

5. Pro Shuttle - 4 x 1 each direction

Strength

1.A. Front Squat - 4 x 6

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

Build

1. Walking Lunge - 3 x 10 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 4 - Deload
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds

2. Lateral Pogo Jumps - 2 x 10 yards each direction

3. Line Hops - 2 x 10 seconds

4. Lateral Line Hops - 2 x 10 seconds

5. Squat Jumps - 2 x 10 seconds

6. Box Jumps - 10 x 1

Strength

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

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

Build

1. Barbell Row - 3 x 12

2. Overhead Press - 3 x 12

3.A. Cable Tricep Extension - 3 x 12

3.B. Hammer Curls - 3 x 12

Trunk

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

Speed

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

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

3. Straight Leg Shuffle | Straight Leg Bounds - 2 x 20 yards each

4. 2 point Starts - 4 x 10 yards

5. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards)

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 10 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 4 - Deload
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds

2. Lateral Pogo Jumps - 2 x 10 yards each direction

3. Line Hops - 2 x 10 seconds

4. Lateral Line Hops - 2 x 10 seconds

5. Alternating Lunge Jumps - 2 x 10 seconds

6. Ascending Skater Jumps - 4 x 10 yards each side

Strength

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

1.B. Facepulls - 5 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 4 - Deload
Day 4 - Speed - Absolute Strength - Hypertrophy
Dynamic Warm Up

Speed - Lateral COD

1. Lateral Power Shuffle - 2 x 20 yards each direction

2. Lateral Shuffle - 2 x 10 yards each direction

3. Carioca Quick Step - 2 x 10 yards each

4. Crossover Run - 2 x 10 yards each direction

5. Pro Shuttle - 4 x 1 each direction

Strength

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

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

Build

1. Walking Lunge - 3 x 10 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 2: Week 5 - Strength
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics

1. Single Leg Pogo Jumps - 2 x 10 seconds each

2. Single Leg Forward Pogo Jumps - 2 x 10 yards

3. Single Leg Line Hops | Lateral Line Hops - 2 x 5 seconds each

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

5. Sprinter Step Ups - 2 x 8 each leg

6. Alternating Step Ups - 2 x 8 each leg

Strength

1.A. Bench Press - 4 x 8

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

Build

1. Incline Chest Supported DB Rows - 3 x 8

2. Floor Overhead DB Press - 3 x 8

3. Cable Facepulls - 3 x 8

4. Hammer Curls - 3 x 12

Trunk

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

Acceleration - Linear COD

1. Ground Starts - 4 x 10 yards

2. Lateral Ground Starts - 2 x 10 yards each direction

3. Half Kneeling Starts - 2 x 10 yards each side

4. Lateral Half Kneeling Starts - 2 x 10 yards each side

5. Quarter Arc Run - 2 x 1 each side

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 - Strength
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics

1. Pogo Jumps - 2 x 10 seconds | Linear Pogos - 2 x 10 yards

2. Squat Jumps | Low Squat Jumps | Lunge Jumps - 2 x 10 seconds

3. Snap Downs | Depth Drop - 4 x 1 each

5. Box Jumps - 4 x 1

6. Approach Box Jumps - 4 x 1

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 - Strength
Day 4 - Lateral COD - Strength - Hypertrophy
Dynamic Warm Up

Speed - Lateral COD

1. Carioca Quick Step - 2 x 10 yards each direction

2. Crossover Run - 2 x 10 yards each direction

3. Lateral Shuffle - 2 x 10 yards each direction

4. Lateral Short Shuttle - 2 x 1 each direction

5. Lateral Power Shuffle to Sprint - 2 x 1 each direction

6. Short Shuttle - 2 x 1 each direction

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 8

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

Trunk

1. Plank Bird Dogs - 3 x 20

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

Plyometrics

1. Single Leg Pogo Jumps - 2 x 10 seconds each

2. Single Leg Forward Pogo Jumps - 2 x 10 yards

3. Single Leg Line Hops | Lateral Line Hops - 2 x 5 seconds each

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

5. Sprinter Step Ups - 2 x 8 each leg

6. Alternating Step Ups - 2 x 8 each leg

Strength

1.A. Bench Press - 4 x 6

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

Build

1. Incline Chest Supported DB Rows - 3 x 8

2. Floor Overhead DB Press - 3 x 8

3. Cable Facepulls - 3 x 8

4. Hammer Curls - 3 x 12

Trunk

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

Acceleration - Linear COD

1. Ground Starts - 4 x 10 yards

2. Lateral Ground Starts - 2 x 10 yards each direction

3. Half Kneeling Starts - 2 x 10 yards each side

4. Lateral Half Kneeling Starts - 2 x 10 yards each side

5. Quarter Arc Run - 2 x 1 each side

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 - Strength
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics

1. Pogo Jumps - 2 x 10 seconds | Linear Pogos - 2 x 10 yards

2. Squat Jumps | Low Squat Jumps | Lunge Jumps - 2 x 10 seconds

3. Snap Downs | Depth Drop - 4 x 1 each

5. Box Jumps - 4 x 1

6. Approach Box Jumps - 4 x 1

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 - Strength
Day 4 - Lateral COD - Strength - Hypertrophy
Dynamic Warm Up

Speed - Lateral COD

1. Carioca Quick Step - 2 x 10 yards each direction

2. Crossover Run - 2 x 10 yards each direction

3. Lateral Shuffle - 2 x 10 yards each direction

4. Lateral Short Shuttle - 2 x 1 each direction

5. Lateral Power Shuffle to Sprint - 2 x 1 each direction

6. Short Shuttle - 2 x 1 each direction

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 8

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

Trunk

1. Plank Bird Dogs - 3 x 20

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

Plyometrics

1. Single Leg Pogo Jumps - 2 x 10 seconds each

2. Single Leg Forward Pogo Jumps - 2 x 10 yards

3. Single Leg Line Hops | Lateral Line Hops - 2 x 5 seconds each

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

5. Sprinter Step Ups - 2 x 8 each leg

6. Alternating Step Ups - 2 x 8 each leg

Strength

1.A. Bench Press - 5 x 4

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

Build

1. Incline Chest Supported DB Rows - 3 x 8

2. Floor Overhead DB Press - 3 x 8

3. Cable Facepulls - 3 x 8

4. Hammer Curls - 3 x 12

Trunk

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

Acceleration - Linear COD

1. Ground Starts - 4 x 10 yards

2. Lateral Ground Starts - 2 x 10 yards each direction

3. Half Kneeling Starts - 2 x 10 yards each side

4. Lateral Half Kneeling Starts - 2 x 10 yards each side

5. Quarter Arc Run - 2 x 1 each side

Strength

1.A. Back Squat - 5 x 4

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 7 - Strength
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics

1. Pogo Jumps - 2 x 10 seconds | Linear Pogos - 2 x 10 yards

2. Squat Jumps | Low Squat Jumps | Lunge Jumps - 2 x 10 seconds

3. Snap Downs | Depth Drop - 4 x 1 each

5. Box Jumps - 4 x 1

6. Approach Box Jumps - 4 x 1

Strength

1.A. DB Bench Press - 5 x 4

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 7 - Strength
Day 4 - Lateral COD - Strength - Hypertrophy
Dynamic Warm Up

Speed - Lateral COD

1. Carioca Quick Step - 2 x 10 yards each direction

2. Crossover Run - 2 x 10 yards each direction

3. Lateral Shuffle - 2 x 10 yards each direction

4. Lateral Short Shuttle - 2 x 1 each direction

5. Lateral Power Shuffle to Sprint - 2 x 1 each direction

6. Short Shuttle - 2 x 1 each direction

Strength

1.A. Trap Bar Deadlift - 5 x 4

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

Build

1. Bulgarian Split Squats - 3 x 8 each leg

2. Goodmornings - 3 x 8

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

1. Single Leg Pogo Jumps - 2 x 10 seconds each

2. Single Leg Forward Pogo Jumps - 2 x 10 yards

3. Single Leg Line Hops | Lateral Line Hops - 2 x 5 seconds each

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

5. Sprinter Step Ups - 2 x 8 each leg

6. Alternating Step Ups - 2 x 8 each leg

Strength

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

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

Build

1. Incline Chest Supported DB Rows - 3 x 8

2. Floor Overhead DB Press - 3 x 8

3. Cable Facepulls - 3 x 8

4. 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 - Linear COD

1. Ground Starts - 4 x 10 yards

2. Lateral Ground Starts - 2 x 10 yards each direction

3. Half Kneeling Starts - 2 x 10 yards each side

4. Lateral Half Kneeling Starts - 2 x 10 yards each side

5. Quarter Arc Run - 2 x 1 each side

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

1. Pogo Jumps - 2 x 10 seconds | Linear Pogos - 2 x 10 yards

2. Squat Jumps | Low Squat Jumps | Lunge Jumps - 2 x 10 seconds

3. Snap Downs | Depth Drop - 4 x 1 each

5. Box Jumps - 4 x 1

6. Approach Box Jumps - 4 x 1

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 - Lateral COD - Strength - Hypertrophy
Dynamic Warm Up

Speed - Lateral COD

1. Carioca Quick Step - 2 x 10 yards each direction

2. Crossover Run - 2 x 10 yards each direction

3. Lateral Shuffle - 2 x 10 yards each direction

4. Lateral Short Shuttle - 2 x 1 each direction

5. Lateral Power Shuffle to Sprint - 2 x 1 each direction

6. Short Shuttle - 2 x 1 each direction

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 8

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

Trunk

1. Plank Bird Dogs - 3 x 20

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

Plyometrics

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

2. Single Leg Linear Hops - 2 x 10 yards each side

3. Single Leg Double Broad Jump - 4 x 1 each leg (land 2 feet)

4. Single Leg Broad to 90 - 4 x 1 each leg

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

6. Approach Single Leg 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 - Power
Day 2 - Speed - Strength
Dynamic Warm Up

Speed
1. 2 point Starts - 4 x 1

2. Ball Drops - 10 x 1

3. Lateral Shuffle to Ball Drop - 10 x 1

4. Figure 8 Drill - 4 x 1 each direction

Strength
1.A. Back 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 - Power
Day 3 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics

1. Pogo Jumps | Squat Jumps - 2 x 10 seconds

2. Seated Box Jump - 10 x 1

3. Approach Box Jump - 10 x 1

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

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

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. Landmine Press - 3 x 8 each

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 - Power
Day 4 - Lateral COD - Strength
Dynamic Warm Up

Lateral COD
1. Lateral Pogos | Single Leg Lateral Pogos - 1 x 10 yards each

2. Lateral Power Shuffle | Crossover Run - 1 x 20 yards each direction

3. Ascending/Descending Lateral Shuffle - 2 x 1 each

4. Pro Shuttle - 2 x 1 each direction

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 - Power
Day 1 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics

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

2. Single Leg Linear Hops - 2 x 10 yards each side

3. Single Leg Double Broad Jump - 4 x 1 each leg (land 2 feet)

4. Single Leg Broad to 90 - 4 x 1 each leg

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

6. Approach Single Leg 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 - Power
Day 2 - Speed - Strength
Dynamic Warm Up

Speed
1. 2 point Starts - 4 x 1

2. Ball Drops - 10 x 1

3. Lateral Shuffle to Ball Drop - 10 x 1

4. Figure 8 Drill - 4 x 1 each direction

Strength
1.A. Back 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 - Power
Day 3 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics

1. Pogo Jumps | Squat Jumps - 2 x 10 seconds

2. Seated Box Jump - 10 x 1

3. Approach Box Jump - 10 x 1

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

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

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. Landmine Press - 3 x 8 each

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 - Power
Day 4 - Lateral COD - Strength
Dynamic Warm Up

Lateral COD
1. Lateral Pogos | Single Leg Lateral Pogos - 1 x 10 yards each

2. Lateral Power Shuffle | Crossover Run - 1 x 20 yards each direction

3. Ascending/Descending Lateral Shuffle - 2 x 1 each

4. Pro Shuttle - 2 x 1 each direction

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 - Power
Day 1 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics

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

2. Single Leg Linear Hops - 2 x 10 yards each side

3. Single Leg Double Broad Jump - 4 x 1 each leg (land 2 feet)

4. Single Leg Broad to 90 - 4 x 1 each leg

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

6. Approach Single Leg 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 - Power
Day 2 - Speed - Strength
Dynamic Warm Up

Speed
1. 2 point Starts - 4 x 1

2. Ball Drops - 10 x 1

3. Lateral Shuffle to Ball Drop - 10 x 1

4. Figure 8 Drill - 4 x 1 each direction

Strength
1.A. Back 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 - Power
Day 3 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics

1. Pogo Jumps | Squat Jumps - 2 x 10 seconds

2. Seated Box Jump - 10 x 1

3. Approach Box Jump - 10 x 1

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

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

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. Landmine Press - 3 x 8 each

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 - Power
Day 4 - Lateral COD - Strength
Dynamic Warm Up

Lateral COD
1. Lateral Pogos | Single Leg Lateral Pogos - 1 x 10 yards each

2. Lateral Power Shuffle | Crossover Run - 1 x 20 yards each direction

3. Ascending/Descending Lateral Shuffle - 2 x 1 each

4. Pro Shuttle - 2 x 1 each direction

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

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

2. Single Leg Linear Hops - 2 x 10 yards each side

3. Single Leg Double Broad Jump - 4 x 1 each leg (land 2 feet)

4. Single Leg Broad to 90 - 4 x 1 each leg

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

6. Approach Single Leg 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 - Speed - Strength
Dynamic Warm Up

Speed
1. 2 point Starts - 4 x 1

2. Ball Drops - 10 x 1

3. Lateral Shuffle to Ball Drop - 10 x 1

4. Figure 8 Drill - 4 x 1 each direction

Strength
1.A. Back 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

1. Pogo Jumps | Squat Jumps - 2 x 10 seconds

2. Seated Box Jump - 10 x 1

3. Approach Box Jump - 10 x 1

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

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

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. Landmine Press - 3 x 8 each

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 - Lateral COD - Strength
Dynamic Warm Up

Lateral COD
1. Lateral Pogos | Single Leg Lateral Pogos - 1 x 10 yards each

2. Lateral Power Shuffle | Crossover Run - 1 x 20 yards each direction

3. Ascending/Descending Lateral Shuffle - 2 x 1 each

4. Pro Shuttle - 2 x 1 each direction

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