Bronze Level Athletic Performance 5-Day Program

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Here’s the current week of your athletic performance program.
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

[memb_has_any_tag tagid=”Week16, Week17, Week18, Week19″]

Week 16

Day 1

Speed Work
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10 yards/2
Unilateral Broad Jumps x 3 ea leg (stick ea landing) x 2 sets
B-Skip/2
B-Skip to Sprint 10 Yards/2
Triple Broad Jump for distance x 2
2 Russian Hops and sprint 15 yards x 3 (focus on short contact time especially on last rep before sprinting)
Hill Sprints 10yd x 5 total recovery between reps

Strength
A) Block Clean – 2RM @ -.2m/s average from assigned peak velocity
B) SS Bar Dynamic Squats (Speed Strength) – 40% Bar Weight + 30% Bands 5×3 w 60 sec rest, then 2RM at 1.0 m/s or faster
C) Unilateral Farmers Walk – 3x35yd ea arm

Day 2

Strength
A1) Power Snatch – 2RM @ -.15m/s average from assigned peak velocity
A2) Farmer Carry – 5x20yd @ 75% bodyweight each hand
B) Dynamic Bench Press (Speed Strength) – 40% Bar Weight + 30% Bands 5×3 w 60 sec rest, then 2RM at 1.0 m/s or faster
C1) Split Stance Landmine Push Presses – 4x5ea side (2 sec hold at extension) starting around 7RPE and ending at 9RPE
C2) Pull-Ups – 4x submaximal

Day 3

Speed Work

Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Build up Sprints 40yards x 2
Work on 10yd Starts x 3

6 sets (Focus on step count)
Heavy as Possible Prowler Push 10 yards
Rest 60 sec
Then 20 Yards Sprint

Rest 3-4 minutes between sets

Strength
A1) Hang Power Cleans – 6×1 at 80% work up on last 2
A2) Trap Bar Deadlift Jumps -20% 6×3
B1) Front Squat – 3RM @ .6 m/s or faster
B2) Seated 85% Box Jumps to Depth Jump and Touch Max Height – 3×3

Day 4

Speed Work

Jump Rope 2 Minutes
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Squat & Reach 5 ea side
OH Lunge/10 each
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2

Ice Skaters 3 ea leg with a 50lb/70lb Kettlebell (advanced 70lb/90lb) x 6 sets with as fast as possible ground contact times superset with
Cone Zig Zag Drill ( 7 cones placed 5 yards from one another in a zig zag): All sprints x 2, sprint to backpedal x 2, shuffle to sprint x 2,

Strength
A1) Bench Press – 5RM at .6 m/s or faster, then -10% for 2×5 (last set is 5+ stopping when below .6 m/s)
A2) Kettlebell Batwing Rows with a 1-2 sec pause at full Contraction – 3×8
B1) Axle Bar Closegrip Floor Presses – 5×8 (start at 7RPE and ending with 9.5RPE)
B2) Axle Bar Curls – 5×8 (start at 7RPE and ending with 9.5RPE)
C1) Weighted Push-ups – 5×3
C2) Unweighted Explosive Push-ups – 5×3

Day 5

Strength
Deadlift w Band w 5 sec eccentric – Start with (30% bar weight + 30% Belt Squat and Purple Bands based on Deadlift) 7×3
Goblet Cossack Lunges – 3x8ea leg starting at a 7RPE ending at a 9RPE superset with Deadbugs – 3x8ea side
Reverse Hypers or Band Pull-Throughs – 3×50 sec superset with Back Extensions- 3×8
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week15, Week16, Week17, Week18″]

Week 15

Day 1

Strength
A) Block Clean – 5×3 all sets @ -.2 m/s average from assigned peak velocity
B) SS Bar Dynamic Squats (Speed Strength) – 30% Bar Weight + 30% Bands 7×3 w 60 sec rest stay at 1.0 m/s or faster
C) Unilateral Farmers Walk – 3x30yd ea arm

Day 2

Strength
A1) Power Snatch – 5 sets of 3 @ -.15 m/s average from assigned peak velocity, use more weight than last week as speed and form allows
A2) Farmer Carry – 5x20yd @ 75% bodyweight each hand
B) Dynamic Bench Press (Speed Strength) – 30% Bar Weight + 30% Bands 7×3 w 60 sec rest stay at 1.0 m/s or faster
C1) Split Stance Landmine Push Presses – 4x5ea side (2 sec hold at extension) starting around 7RPE and ending at 9RPE
C2) Pull-Ups – 4x submaximal

Day 3

Speed Work

6 sets (Focus on step count)
Heavy as Possible Prowler Push 10 yards
Rest 60 sec
Then 20 Yards Sprint

Rest 3-4 minutes between sets

Strength
A1) Hang Power Cleans – 5×2 at 70%
A2) Trap Bar Deadlift Jumps -30% 5×3
B1) Front Squat – 70% 4×3, then a 3RM @.6 m/s or faster
B2) Seated 85% Box Jumps to Depth Jump and Touch Max Height – 4×3

Day 4

Speed Work

Strength
A1) Bench Press – 5×5 all at .75 m/s
A2) Kettlebell Batwing Rows with a 1-2 sec pause at full Contraction – 5×8
B1) Axle Bar Closegrip Floor Presses – 3×8 (start at 7RPE and ending with 8RPE)
B2) Axle Bar Curls – 3×8 (start at 7RPE and ending with 8RPE)
C1) Weighted Push-ups – 5×3
C2) Unweighted Explosive Push-ups – 5×3

Day 5

Strength
Deadlift w Band w 5 sec eccentric – Start with (40% bar weight + 30% Belt Squat and Purple Bands based on Deadlift)7 x 3 and work Up but stay above .5 m/s
Goblet Cossack Lunges – 3x8ea leg starting at a 7RPE ending at a 9RPE superset with Deadbugs – 3x8ea side
Reverse Hypers or Band Pull-Throughs – 3×30 sec superset with Back Extensions- 3×8
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week14, Week15, Week16, Week17″]

Week 14

Day 1

Strength
A) Block Clean – 5 sets of 3 @ -.2 m/s average from assigned peak velocity
B) SS Bar Dynamic Squats (Speed Strength) – 35% Bar Weight + 30% Bands 6×3 w 60 sec rest, then 3RM at 1.0 m/s or faster
C) Unilateral Farmers Walk – 4x30yd ea arm

Day 2

Strength
A1) Power Snatch – 5 sets of 3 @ -.15 m/s average from assigned peak velocity, use more weight than last week as speed and form allows
A2) Farmer Carry – 5x20yd @ 75% bodyweight each hand
B) Dynamic Bench Press (Speed Strength) – 35% Bar Weight + 30% Bands 6×3 w 60 sec rest, then 3RM at 1.0 m/s or faster
C1) Split Stance Landmine Push Presses – 4x5ea side (2 sec hold at extension) starting around 7RPE and ending at 9RPE
C2) Pull-Ups – 4x submaximal

Day 3

Speed Work

6 sets (Focus on step count)
Heavy as Possible Prowler Push 10 yards
Rest 60 sec
Then 20 Yards Sprint

Rest 3-4 minutes between sets

Strength
A1) Hang Power Cleans – 6×2 at 78% work up on last 2
A2) Trap Bar Deadlift Jumps – 25% 6×3
B1) Front Squat – 65% 5×3, then a 3RM @.5 m/s or faster
B2) Seated 85% Box Jumps to Depth Jump and Touch Max Height – 5×3

Day 4

Speed Work

Strength
A1) Bench Press – 5×5 all at .75 m/s
A2) Kettlebell Batwing Rows with a 1-2 sec pause at full Contraction – 5×8
B1) Axle Bar Closegrip Floor Presses – 5×8 (start at 7RPE and ending with 9RPE)
B2) Axle Bar Curls – 5×8 (start at 7RPE and ending with 9RPE)
C1) Weighted Push-ups – 5×3
C2) Unweighted Explosive Push-ups – 5×3

Day 5

Strength
Deadlift w Band w 5 sec eccentric – Start with (40% bar weight + 30% Bands) 7 x 3 and work Up on last three sets but stay above .6 m/s
Goblet Cossack Lunges – 4x8ea leg starting at a 7RPE ending at a 9RPE superset with Deadbugs – 3x8ea side
Reverse Hypers or Band Pull-Throughs – 3×45 sec superset with Back Extensions- 3×8
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week13, Week14, Week15, Week16″]

Week 13

Day 1

Speed Work
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
Bear Crawl 10 yards, forward roll, and sprint 15 yards x 2
2 Russian Hops and sprint 15 yards x 3 (focus on short contact time especially on last rep before sprinting)
Unilateral Broad Jumps x 3 ea leg (stick ea landing) x 3 sets

Strength
A) Block Clean – 4 sets of 3 @ -.2 m/s average from assigned peak velocity, 5th set max rep clean until velocity drops below -.3 m/s from assigned peak velocity
B) SS Bar Dynamic Squats (Speed Strength) – 30% Bar Weight + 30% Bands 6×3 w 60 sec rest, then 3RM at 1.0 m/s or faster
C) Unilateral Farmers Walk – 4x30yd ea arm

Day 2

Strength
A1) Power Snatch – 5 sets of 3 @ -.15 m/s average from assigned peak velocity
A2) Farmer Carry – 5x20yd @ 75% bodyweight each hand
B) Dynamic Bench Press (Speed Strength) – 30% Bar Weight + 30% Bands 6×3 w 60 sec rest, then 3RM at 1.0 m/s or faster
C1) Split Stance Landmine Push Presses – 3x5ea side (2 sec hold at extension) starting around 7RPE and ending at 8RPE
C2) Pull-Ups – 3x submaximal

Day 3

Speed Work

6 sets (Focus on step count)
Heavy as Possible Sled Drags 10 yards
Rest 60 sec
Then 20 Yards Sprint

Rest 3-4 minutes between sets

Strength
A1) Hang Power Cleans – 6×2 at 75% work up on last 2
A2) Trap Bar Deadlift Jumps – 20% 6×3
B1) Front Squat – 60% 5×3, then a 3RM @.5 m/s or faster
B2) Seated 85% Box Jumps to Depth Jump and Touch Max Height – 5×3

Day 4

Speed Work
Jump Rope 2 Minutes
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Squat & Reach 5 ea side
OH Lunge/10 each
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Forward Roll sprint 10 yards + backpedal 5 yds + sprint 10yd x 3 sets
Triple Broad Jump with 20lb weighted vest x 2, and then Triple Broad Jump no vest for x 2
Ice Skaters 3 ea leg with a 50lb/70lb Kettlebell (advanced 70lb/90lb) x 2 sets with as fast as possible ground contact times and then 2 sets (Pause ea rep 2 sec and explode)

Strength
A1) Bench Press – 4×5 all at .75 m/s, 5th set max reps until mean velocity drops below .4 m/s
A2) Kettlebell Batwing Rows with a 1-2 sec pause at full Contraction – 4×8
B1) Axle Bar Closegrip Floor Presses – 4×8 (start at 7RPE and ending with 8RPE)
B2) Axle Bar Curls – 4×8 (start at 7RPE and ending with 8RPE)
C1) Weighted Push-ups – 5×3
C2) Unweighted Explosive Push-ups – 5×3

Day 5

Strength
Deadlift w Band w 5 sec eccentric – Start with (35% bar weight + 30% Bands) 7 x 3 and work Up on last three sets but stay above .6 m/s
Goblet Cossack Lunges – 3x8ea leg starting at a 7RPE ending at a 8RPE superset with Deadbugs – 3x8ea side
Reverse Hypers or Band Pull-Throughs – 3×45 sec superset with Back Extensions- 3×8
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week12, Week13, Week14, Week15″]

Week 12

Day 1

Speed Work
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
On Belly get up and sprint 15 yards x 5
Triple Broad Jump for distance x 4 sets

Strength
Clean Max PAP Work up to 90% x 1 and then: Clean Pull then Clean – Pull 105% x 1,Clean 95% x 1, Pull 108% x 1, Clean 98% x 1, Pull 110% and PR Add 3% to week 10
Back Squat – 5×2 at 90% superset with Prisoner Squat Jump and Knee to Chest with 20lb weighted vest – 5×5
Bench PAP Work up to 85% 1×2 to Chest then – Max 1RM with Mini-Bands, 1RM no sling shot, then -15% AMRAP 1RIR
Trap Bar Jumps – 45% 6×3 superset with Vertimax Sprint – Alt. 3 sprints-3 lateral slides (alt. sides)

Day 2

Strength
Hang Power Snatch with 4 sec eccentric – 1RM
Bench Press -5×2 at 90%
Kettlebell Bat Wing Rows with 2 sec Pause at full contraction – 3×10
DB Triceps Extension – 8×8
Fat Bar Curls – 3×10
Unilateral Farmer Walk – 3x35yd ea arm

Day 3

Speed Work

Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Cat Camel/ 10
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Build up Sprints 40yards x 3
Work on 10yd Starts x 2
Heavy 10 yd Sled Push x 2

Rest 90-120 seconds

Test 40yd dash x 2-3

Strength
Hang Power Cleans – 7×1 at 80% work up on last 2-3 superset with (rest 30-60 seconds) BB Squat Jumps (Same Range of Motion as a Vertical Jump) – 30% of 1RM for 7×2 velocity must stay above 1.3 m/s 60-90 sec rest *Rest 2 minutes after complete set
SS Bar Back Squat Box Squats (add weight to the last two sets if the speed is there) – 63% Bar Weight + 20% Bands or Chains for 7×2 (60-90 sec between sets)goal .75m/s
superset with Seated Box Jumps w 20lb weighted vest to 40′ Box to Depth Jump for Height – 7×2

Day 4

Speed Work
Jump Rope 2 Minutes
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Squat & Reach 5 ea side
OH Lunge/10 each
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Pro Shuttle Drill (3 cones in a straight line placed 5 yards apart) start in the middle cone, sprint to the cone on the right, turn around and sprint to the far cone, and then through the start point x 3
Test Broad Jump

Strength
Velocity Bench Press – 65% Bar Weight + 20% Bands or Chains 4×4 w 60-90 sec rest at .75m/s superset with Depth Plyo Pushups – 4×5 focus is on height of pushup https://www.youtube.com/watch?v=kUycIu7qM4o
1a. Pull-Ups – 3 x submaximal
1b. Suitcase Deadlifts on Belt Squat from 4″ Deficit stay at 8-9RPE – 3x3ea side

Day 5

Strength
Back Squat – 5RM 9.5RPE
Goblet Cossack Lunges – 3x8ea leg starting at a 7RPE ending at a 9.5RPE superset with Deadbugs – 3x8ea side
Banded or Stability Ball Leg Curls – 3×10 ***Hips remain in extension the entire time* superset with KB/DB Single Leg Hip Bridges- 3x8ea side
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11, Week12, Week13, Week14″]

Week 11

Day 1

Speed Work
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
Med Ball Chest pass and sprint 15 yards x 4
Unilateral Broad Jumps x 3 ea leg (stick ea landing) x 3 sets
Bear Crawl 10 yards, forward roll, and sprint 15 yards x 4

Strength
Clean – 90% 2×1
Back Squat – 5×2 at 80% superset with Prisoner Squat Jump and Knee to Chest with 20lb weighted vest – 5×5
Bench PAP Work up to 85% 1×2 to Chest then – Max 3RM with Mini-Bands, 3RM no sling shot, then -15% AMRAP 1RIR
Trap Bar Jumps – 40% 6×3 superset with Vertimax Sprint – Alt. 3 sprints-3 lateral slides (alt. sides)

Day 2

Strength
Hang Power Snatch with 4 sec eccentric – 90% 2×3
Bench Press -5×2 at 80%
Kettlebell Bat Wing Rows with 2 sec Pause at full contraction – 3×10
DB Triceps Extension – 4×8
Fat Bar Curls – 3×10
Unilateral Farmer Walk – 3x30yd ea arm

Day 3

Speed Work
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Cat Camel/ 10
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Build up Sprints 40yards x 2
Work on 10yd Starts x 3

6 sets (Focus on step count)
Heavy as Possible Sled Drags 10 yards
Rest 30 sec
Then 15 Yards Sprint
Rest 3-4 minutes

Strength
Hang Power Cleans – 6×2 at 70% work up on last 2 superset with (rest 30-60 seconds) BB Squat Jumps (Same Range of Motion as a Vertical Jump) – 25% of 1RM for 6×3 velocity must stay above 1.3 m/s *Rest 2 minutes after complete set
SS Bar Back Squat Box Squats (add weight to the last two sets if the speed is there) – 50% Bar Weight + 20% Bands or Chains for 5×3 (60-90 sec between sets)goal .75m/s
superset with Seated Box Jumps w 20lb weighted vest to 40′ Box to Depth Jump for Height – 5×3

Day 4

Speed Work
Jump Rope 2 Minutes
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Squat & Reach 5 ea side
OH Lunge/10 each
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Two Forward Rolls, sprint 10 yards, bear crawl 10 yards, back pedal 10 yards x 4
Cone Zig Zag Drill ( 7 cones placed 5 yards from one another in a zig zag): All sprints x 2, sprint to backpedal x 2, shuffle to sprint x 2,
Ice Skaters 3 ea leg with a 50lb/70lb Kettlebell (advanced 70lb/90lb) x 3 sets (Pause ea rep 2 sec and explode)

Strength
Velocity Bench Press – 50% Bar Weight + 20% Bands or Chains 5×5 w 60-90 sec rest at .75m/s superset with Depth Plyo Pushups – 5×5 focus is on height of pushup https://www.youtube.com/watch?v=kUycIu7qM4o
1a. Pull-Ups – 3 x submaximal
1b. Suitcase Deadlifts on Belt Squat from 4″ Deficit stay at 8-9RPE – 3x3ea side

Day 5

Strength
Back Squat – 90% of 5RM for 2×5
Goblet Cossack Lunges – 3x8ea leg starting at a 7RPE ending at a 8RPE superset with Deadbugs – 3x8ea side
Banded or Stability Ball Leg Curls – 3×10 ***Hips remain in extension the entire time* superset with KB/DB Single Leg Hip Bridges- 3x8ea side
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10, Week11, Week12, Week13″]

Week 10

Day 1

Speed Work
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
Underhand Med Ball Toss Overhead and Sprint 10 yds x 4
Russian Hops x 4 and Sprint 20 yards x 4 sets
Work on 10yd Starts x 3
Unilateral Broad Jumps x 3 ea leg (stick ea landing) x 2 sets
Triple Broad Jump for Distance x 2

Strength
Clean Max PAP Work up to 90% x 1 and then: Clean Pull then Clean – Pull 105% x 1,Clean 95% x 1, Pull 108% x 1, Clean 98% x 1, Pull 110% and PR Add 3% to last week
Back Squat – 5×3 at 88% superset with Prisoner Squat Jump and Knee to Chest with 20lb weighted vest – 5×5
Bench PAP Work up to 85% 1×2 to Chest then – Max 1RM with Sling Shot, 1RM no sling shot, then -15% AMRAP 1RIR
Trap Bar Jumps – 40% 3×3 superset with Vertimax Sprint – Alt. 3 sprints-3 lateral slides (alt. sides)

Day 2

Strength
Hang Power Snatch with 4 sec eccentric – 3RM
Bench Press -5×3 at 88%
Kettlebell Bat Wing Rows with 2 sec Pause at full contraction – 3×10
DB Triceps Extension – 6×8
Fat Bar Curls – 3×10
Unilateral Farmer Walk – 4x30yd ea arm

Day 3

Speed Work
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Build up Sprints 40yards x 2
Work on 10yd Starts x 3

6 sets (Focus on step count)
Heavy as Possible Sled Drags 10 yards
Rest 30 sec
Then 15 Yards Sprint
Rest 3-4 minutes

Strength
Hang Power Cleans – 7×2 at 78% work up on last 2 superset with (rest 30-60 seconds) BB Squat Jumps (Same Range of Motion as a Vertical Jump) – 23% of 1RM for 7×3 velocity must stay above 1.3 m/s *Rest 2 minutes after complete set
SS Bar Back Squat Box Squats (add weight to the last two sets if the speed is there) – 58% Bar Weight + 20% Bands or Chains for 7×3 (60-90 sec between sets)goal .75m/s
superset with Seated Box Jumps w 20lb weighted vest to 40′ Box to Depth Jump for Height – 7×3

Day 4

Speed Work
Jump Rope 2 Minutes
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Squat & Reach 5 ea side
OH Lunge/10 each
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Two Forward Rolls, sprint 10 yards, bear crawl 10 yards, back pedal 10 yards x 4
Cone Zig Zag Drill ( 7 cones placed 5 yards from one another in a zig zag): All sprints x 2, sprint to backpedal x 2, shuffle to sprint x 2,
Ice Skaters 3 ea leg with a 50lb/70lb Kettlebell (advanced 70lb/90lb) x 3 sets (Pause ea rep 2 sec and explode)

Strength
Velocity Bench Press – 60% Bar Weight + 20% Bands or Chains 4×5 w 60-90 sec rest at .75m/s superset with Depth Plyo Pushups – 4×5 focus is on height of pushup https://www.youtube.com/watch?v=kUycIu7qM4o
1a. Pull-Ups – 4 x submaximal
1b. Suitcase Deadlifts on Belt Squat from 4″ Deficit stay at 8-9RPE – 4x3ea side

Day 5

Strength
Back Squat – 5RM 9RPE, then -10% for 5
Goblet Cossack Lunges – 3x8ea leg starting at a 7RPE ending at a 9RPE superset with Deadbugs – 3x8ea side
Banded or Stability Ball Leg Curls – 3×10 ***Hips remain in extension the entire time* superset with KB/DB Single Leg Hip Bridges- 3x8ea side
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9, Week10, Week11, Week12″]

Week 9

Day 1

Speed Work
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
On Belly get up and sprint 15 yards x 5
Triple Broad Jump for distance x 4 sets

Strength
Clean Max PAP Work up to 90% x 1 and then: Clean Pull then Clean – Pull 105% x 1,Clean 95% x 1, Pull 108% x 1, Clean 98% x 1, Pull 110% and PR
Back Squat – 5×3 at 85% superset with Prisoner Squat Jump and Knee to Chest with 20lb weighted vest – 5×5
Bench PAP Work up to 85% 1×2 to Chest then – Max 3RM with Sling Shot, 3RM no sling shot, then -15% AMRAP 1RIR
Trap Bar Jumps – 40% 6×3 superset with Vertimax Sprint – Alt. 3 sprints-3 lateral slides (alt. sides)

Day 2

Strength
Hang Power Snatch with 4 sec eccentric – 3RM 8-9RPE no misses
Bench Press -5×3 at 85%
Kettlebell Bat Wing Rows with 2 sec Pause at full contraction – 3×10
DB Triceps Extension – 6×8
Fat Bar Curls – 3×10
Unilateral Farmer Walk – 4x30yd ea arm

Day 3

6 sets (Focus on step count)
Heavy as Possible Sled Drags 10 yards
Rest 30 sec
Then 15 Yards Sprint
Rest 3-4 minutes

Strength
Hang Power Cleans – 7×2 at 75% work up on last 2-3 superset with (rest 30-60 seconds) BB Squat Jumps (Same Range of Motion as a Vertical Jump) – 20% of 1RM for 7×3 velocity must stay above 1.3 m/s *Rest 2 minutes after complete set
SS Bar Back Squat Box Squats (add weight to the last two sets if the speed is there) – 55% Bar Weight + 20% Bands or Chains for 6×3 (60-90 sec between sets)goal .75m/s
superset with Seated Box Jumps w 20lb weighted vest to 40′ Box to Depth Jump for Height – 6×3

Day 4

Speed Work
Jump Rope 2 Minutes
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Squat & Reach 5 ea side
OH Lunge/10 each
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Two Forward Rolls, sprint 10 yards, bear crawl 10 yards, back pedal 10 yards x 4
Pro Shuttle Drill (3 cones in a straight line placed 5 yards apart) start in the middle cone, sprint to the cone on the right, turn around and sprint to the far cone, and then through the start point x 5
Ice Skaters 3 ea leg with a 50lb/70lb Kettlebell (advanced 70lb/90lb) x 3 sets (The goal is having the shortest ground contact time)

Strength
Velocity Bench Press – 55% Bar Weight + 20% Bands or Chains 5×5 w 60-90 sec rest at .75m/s superset with Depth Plyo Pushups – 5×5 focus is on height of pushup https://www.youtube.com/watch?v=kUycIu7qM4o
1a. Pull-Ups – 4 x submaximal
1b. Suitcase Deadlifts on Belt Squat from 4″ Deficit stay at 8-9RPE – 4x3ea side

Day 5

Strength
Back Squat – 5RM 8RPE, then -10% for 5
Goblet Cossack Lunges – 3x8ea leg starting at a 7RPE ending at a 8RPE superset with Deadbugs – 3x8ea side
Banded or Stability Ball Leg Curls – 3×10 ***Hips remain in extension the entire time* superset with KB/DB Single Leg Hip Bridges- 3x8ea side
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8, Week9, Week10, Week11″]

Week 8

Day 1

Speed Work
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
Chest Pass med ball & sprint 10 yard x 3
3 Broad Jumps and sprint 10 yards x 3
Underhand Med Ball Throw to Double Broad Jump with 15/25lb med ball 3 sets

Strength
Clean Repetition Method – 75% 1×3, 80% 1×2, 83% 1×1, 85% 1×1, 78% 1×2, 83% 1×1, 88% 1×1, 90%1×1
Back Squat – 3×5 at 83% superset with Seated Box Jumps to 80% Box Height to Depth Jump for Height 3×3
Deadlits Velocity Based – 85% straight weight 10×1 with 60-90sec rest or 70% st weight & 20% Bands/Chains
Reverse Hypers or Band Pull-Throughs – 3x55sec

Day 2

Strength
Power Snatch from Blocks – 1RM (9 RPE)
Bench Press -3×5 at 83%
Barbell Rows Paused 2 sec on sternum – 4×5
Nosebreakers+Pullovers+CG Presses – 4×10+10+10
Fat Bar Curls – 3×10
Unilateral Farmer Walk – 4 x 25yd ea arm

Day 3

Speed Work
Getups/5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Cat Camel/10
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Build up Sprints 40yardsx3
Work on 10yd Starts x 3

6 sets (Focus on step count)
Heavy as Possible Sled Drags 10 yards
Rest 30 sec
Then 15 Yards Sprint
Rest 3-4 minutes

Strength
Clean from Blocks – 1RM
SS Bar Back Squat Box Squats (add weight to the last two sets if the speed is there) – 60% Bar Weight + 20% Bands or Chains for 7×2 (60-90 sec between sets)goal .8m/s
superset with Trap Bar Jumps – 30% of 1RM for 7×2 velocity must stay above 1.3 m/s 60-90 sec rest

Day 4

Speed Work
Jump Rope 2 Minutes
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
OH Lunge/10 each
Cat Camel/10
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to sprint 10yx2
Side Roll Left and Side Roll Right and Sprint 10 yards x 4
T-Drill- (Sprint 10 yards, sprint left 5 yards, back right 10 yards, left 5 yards, and back to beginning for a total of 40 yards)set up cones like a T x 3 with rest 2:1
Prowler Push 180lbs 10 yards, swim and sprint 10 yards and backpedal 5 yards and Sprint 10yd x 3
Ice Skaters 5 ea leg with a 35lb/50lb Kettlebell (advanced 50lb/70lb) x 3 sets (The goal is having the shortest ground contact time)

Strength
1a. Velocity Bench Press – 60% Bar Weight + 25% Bands or Chains 4 x 4 w 60-90 sec rest at .75m/s
1b. Pull-Ups – 4 x submaximal
2a. Seated DB Clean & Press – 3×10
2b. Plate Front Raises – 3×10

Day 5

Strength
Back Squat – 8RM 9.5RPE, then -10% for 8
Goblet Cossack Lunges – 3x8ea leg starting at a 7RPE ending at a 9.5RPE superset with Suitcase Unilateral 4″ Deficit Deadlifts – 3x8ea leg starting at a 7RPE ending at a 9.5RPE
Banded or Stability Ball Leg Curls – 3×10 ***Hips remain in extension the entire time* superset with KB/DB Hip Bridges- 3×10 7-9.5RPE
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7, Week8, Week9, Week10″]

Week 7

Day 1

Speed Work
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
Chest Pass med ball & sprint 10 yard x 3
Russian Hop x 4 and sprint 10 yards x 3
Unilateral Broad Jump 3 Jumps with a 1 sec stick/pause for 2×3 ea leg
Unilateral Broad Jump 3 Jumps for 2×3 ea leg

Strength
Clean Repetition Method – 60% 1×3, 70% 2×2, 77% 2×2, 83% 2×1, 85% 1×1
Back Squat – 5×5 at 75% superset with Seated Box Jumps to 80% Box Height to Depth Jump for Height 5×3
Deadlits Velocity Based – 70% straight weight 8×2 with 60-90sec rest or 55% st weight & 20% Bands/Chains
Reverse Hypers or Band Pull-Throughs – 3x40sec

Day 2

Strength
Power Snatch from Blocks – 90% for 2×3
Bench Press – 5×5 at 75%
Barbell Rows Paused 2 sec on sternum – 4×5
Nosebreakers+Pullovers+CG Presses – 3×10+10+10
Fat Bar Curls – 3×10
Unilateral Farmer Walk – 4 x 25yd ea arm

Day 3

6 sets (Focus on step count)
Heavy Prowler Push Low with minimum 150lbs for 10yds
Rest 30 sec
Then 15 Yards Sprint
Rest 3-4 minutes

Strength
Clean from Blocks – 90% for 2×3
SS Bar Back Squat Box Squats (add weight to the last two sets if the speed is there) – 45% Bar Weight + 20% Bands or Chains for 5×3 (60-90 sec between sets)goal .8m/s
superset with Trap Bar Jumps – 25% of 1RM for 5×3 velocity must stay above 1.3 m/s 60-90 sec rest

Day 4

Speed Work
Jump Rope 2 Minutes
Getups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Squat & Reach 5 ea side
OH Lunge/10 each
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to sprint 10yx2
Prowler Push 180lbs 10 yards, Back Pedal 10 yards, & forward sprint 10yd x 3
Forward Roll & sprint 10yd, shuffle 10yd, & shuffle 10yd & Backpedal 10yd x 3
Ice Skaters 5 ea leg with a 35lb/50lb Kettlebell (advanced 50lb/70lb) x 3 sets (The goal is having the shortest ground contact time)

Strength
1a. Velocity Bench Press – 45% Bar Weight + 25% Bands or Chains 5 x 5 w 60-90 sec rest at .75m/s
1b. Pull-Ups – 5 x submaximal
2a. Seated DB Clean & Press – 3×10
2b. Plate Front Raises – 3×10

Day 5

Strength
Back Squat – 90% of 8RM for 2×8
Goblet Cossack Lunges – 3x8ea leg starting at a 7RPE ending at a 8RPE superset with Suitcase Unilateral 4″ Deficit Deadlifts – 3x8ea leg starting at a 7RPE ending at a 8RPE
Banded or Stability Ball Leg Curls – 3×10 ***Hips remain in extension the entire time* superset with KB/DB Hip Bridges- 3×10 7RPE
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6, Week7, Week8, Week9″]

Week 6

Day 1

Speed Work
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
Drop and roll and then sprint 15 yards x 4 (roll different direction ea time)
Russian Hop x 2 and sprint 10 yards x 4

Strength
Clean Repetition Method – 73% 1×3, 78% 1×2, 83% 1×1, 75% 1×2, 80% 1×2, 85% 1×1, 88% 1×1
Back Squat – 6×4 at 80% superset with Seated Box Jumps to 80% Box Height to Depth Jump for Height 6×3
Deadlits Velocity Based – 80% straight weight 7×2 with 60-90sec rest or 66% st weight & 20% Bands/Chains
Reverse Hypers or Band Pull-Throughs – 3x50sec

Day 2

Strength
Power Snatch from Blocks – 3RM
Bench Press – 6×4 at 80%
Barbell Rows Paused 2 sec on sternum – 4×5
Nosebreakers+Pullovers+CG Presses – 4×10+10+10
Fat Bar Curls – 3×10
Unilateral Farmer Walk – 4 x 25yd ea arm

Day 3

Speed Work
Getups/5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Cat Camel/10
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Build up Sprints 40yardsx3 rest 30 seconds
(On Knee Med Ball Chest Pall for Distance x 3 (Go Heavy) (use hips) rest 45 sec superset Work on 10yd Starts) x 3

6 sets (Focus on step count)
Heavy Sled Pushes 20 yards then swim and Sprint 20 yards
Rest 3-4 minutes

Strength
Clean from Blocks – 3RM
SS Bar Back Squat Box Squats (add weight to the last two sets if the speed is there) – 55% Bar Weight + 20% Bands or Chains for 7×3 (60-90 sec between sets)goal .8m/s
superset with Trap Bar Jumps – 23% of 1RM for 7×3 velocity must stay above 1.3 m/s 60-90 sec rest

Day 4

Speed Work
Jump Rope 2 Minutes
Getups 5 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Squat & Reach 5 ea side
OH Lunge/10 each
Cat Camel/10
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to sprint 10yx2
Pushup and Sprint 10 yards x 3
Broad Jump with 20lb vest and 3 sec pause in the athletic position 2×3, then no vest 2×3 superset KB Ice Skaters 4 x 6 paused 2 sec per leg working to a 9 RPE

Strength
1a. Velocity Bench Press – 55% Bar Weight + 25% Bands or Chains 4×5 w 60-90 sec rest at .75m/s
1b. Pull-Ups – 4 x submaximal
2a. Seated DB Clean & Press – 3×10
2b. Plate Front Raises – 3×10

Day 5

Strength
Back Squat – 8RM 8RPE, then -10% for 2×8
Goblet Cossack Lunges – 3x8ea leg starting at a 7RPE ending at a 9RPE superset with Suitcase Unilateral 4″ Deficit Deadlifts – 3x8ea leg starting at a 7RPE ending at a 9RPE
Banded or Stability Ball Leg Curls – 3×10 ***Hips remain in extension the entire time* superset with KB/DB Hip Bridges- 3×10 7-9RPE
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5, Week6, Week7, Week8″]

Week 5

Day 1

Speed Work
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
Half Kneeling Sideways & Sprint 10 Yards x 4
Jump Back and Sprint 10 Yards x 4

Strength
Clean Repetition Method – 70% 1×3, 75% 1×2, 80% 1×1, 73% 1×2, 78% 1×1, 83% 1×1, 85% 1×1
Back Squat – 5×5 at 78% superset with Seated Box Jumps to 80% Box Height to Depth Jump for Height 5×3
Deadlits Velocity Based – 75% straight weight 8×2 with 60-90sec rest or 60% st weight & 20% Bands/Chains
Reverse Hypers or Band Pull-Throughs – 3x45sec

Day 2

Speed Work
A-Skips/2
B-Skips/2
On Knee Med Ball Chest Ball for Distance x 5 x 2 sets (use hips)

Strength
Power Snatch from Blocks – 3RM 8-9 RPE no misses
Bench Press – 5×5 at 78%
Barbell Rows Paused 2 sec on sternum – 4×5
Nosebreakers+Pullovers+CG Presses – 4×10+10+10
Fat Bar Curls – 3×10
Unilateral Farmer Walk – 4 x 25yd ea arm

Day 3

Speed Work
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Build up Sprints 40yardsx3 rest 90 seconds
Work on 10yd Starts x 4

6 sets (Focus on step count)
Heavy Sled Pushes (4 seconds for 10 yards) rest 30-60 seconds then
20 yard sprint
Rest 3-4 minutes

Strength
Clean from Blocks – 3RM
SS Bar Back Squat Box Squats (add weight to the last two sets if the speed is there) – 50% Bar Weight + 20% Bands or Chains for 6×3 (60-90 sec between sets)goal .8m/s
superset with Trap Bar Jumps – 20% of 1RM for 6×3 velocity must stay above 1.3 m/s 60-90 sec rest

Day 4

Speed Work
Jump Rope 2 Minutes
Getups 5 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Squat & Reach 5 ea side
OH Lunge/10 each
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to sprint 10yx2
Broad Jump with 20lb vest and 3 sec pause in the athletic position 2×3, then no vest 2×3 ss KB Ice Skaters 4 x 6 working to a 9 RPE
Unilateral Broad Jump 3 Jumps with a 1 sec stick/pause for 2×3 ea leg
Unilateral Broad Jump 3 Jumps for 2×3 ea leg

Strength
1a. Velocity Bench Press – 50% Bar Weight + 25% Bands or Chains 5×5 w 60-90 sec rest at .75m/s
1b. Pull-Ups – 5 x submaximal
2a. Seated DB Clean & Press – 3×10
2b. Plate Front Raises – 3×10

Day 5

Strength
Back Squat – 8RM 7RPE, then -10% for 2×8
Goblet Cossack Lunges – 3x8ea leg starting at a 7RPE ending at a 8RPE superset with Suitcase Unilateral 4″ Deficit Deadlifts – 3x8ea leg starting at a 7RPE ending at a 8RPE
Banded or Stability Ball Leg Curls – 3×10 ***Hips remain in extension the entire time* superset with KB/DB Hip Bridges- 3×10 7-8 RPE
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4, Week5, Week6, Week7″]

Week 4

Day 1

Speed Work Acceleration
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip 15 yards x 1
A-Skip 10 yards to sprint 10 yards x 1
B-Skip 15 yards x 1
B-Skip 10 yards to Sprint 10 yards x 1
Triple Broad Jump and sprint 10 yards x 4
Half Kneeling 15 yard Sprint x 4
Russian Hop Paused 2 sec in bottom x 2 ea leg and Sprint 15 yards x 2

Strength
Hang Power Snatch (Hang Snatch Pulls for a Regression) – 5RM 9RPE, then -10% for 2×5
Tempo Front Squat (5 sec eccent, 2 sec pause bottom, explosive concentric) – 5RM 9.5RPE, then -10% for 2×5 superset with Seated Box Jumps – 3×5 at 85% height
Snatch Grip Deadlift Eccentric Slower than Concentric – 5RM 9.5RPE, then -10% for 2×5
Unilateral Farmers Walk – 3x35yd ea arm (starting at 7RPE ending at 9RPE)

Day 2

Speed, Maximal Speed, and Contrast
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip 15 yards x 1
A-Skip 10 yards to sprint 10 yards x 1
B-Skip 15 yards x 1
B-Skip 10 yards to Sprint 10 yards x 1
Build up Sprints 40yards x 3 rest Complete Recovery

6 sets (Focus on step count)
Prowler Push 10 yards super heavy, swim and sprint 15 yards x 5
Rest 3-4 minutes

Strength
Closegrip Bench Press – 10RM 9.5RPE, then -10% for 2×10
DB or KB Push Press – 10RM 9.5RPE, then -10% for 2×10
Dips – 4 x submaximal use weight if getting more than 10 reps
Pullups/Chin-Ups (supinated grip and varied widths) – 4 x submaximal use weight if getting more than 10 reps

Day 3

Hang P. Clean (Hang Clean Pull for a Regression) – 80% 6×2 (60-90 sec rest Between Sets starting after Broad Jumps) superset with Broad Jumps – 6×3
Barbell or Safety Squat Bar Rear Leg Elevated Split Squats (5 sec eccentric) – 1RM ea leg, then -20% for 3x3ea leg
Side Lunges – 3x8ea leg starting at a 7RPE ending at a 9.5RPE

Day 4

Lateral Speed and Accumulation
Jump Rope 2 Minutes
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Squat & Reach 5 ea side
OH Lunge/10 each
A-Skip 15 yards
A-Skip 10 yards to sprint 10 yards
B-Skip 15 yards
B-Skip 10 yards to Sprint 10 yards

Ice Skaters with Kettlebell (focus is maximum distance and change of direction) – 3x10ea side **(Use a kettlebell that allows for minimal ground contact time)(Add 5lb from Last Week)
20 yard Hill Sprints x 8 with complete recovery

Strength
Wider than Normal Bench Press – 7×5 at 80%
Standing Strict Press – 5RM 9.5RPE, then -10% for 2×5
Bentover Rows – 10RM 9.5RPE, then -10% for 2×10
Pullups (pronated grip and varied widths) – 4 x submaximal use weight if getting more than 10 reps

Day 5

Back Squat – 10RM 9.5RPE, then -10% for 2×10
BB or DB Lunges – 3x8ea leg starting at a 7RPE ending at a 9.5RPE superset with BB Unilateral RDLs – 3x8ea leg starting at a 7RPE ending at a 9.5RPE ***On Unilateral RDLs either keep the off leg free & in extension, or press the foot of your off leg against a wall for support.
Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE ***Hips remain in extension the entire time* superset with Standing Unilateral Calf Raises (Performed barefoot) – 3×10 ea leg 7-9 RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3, Week4, Week5, Week6″]

Week 3

Day 1

Strength
Hang Power Snatch (Hang Snatch Pulls for a Regression) – 90% of 5RM for 3×5
Tempo Front Squat (5 sec eccent, 2 sec pause bottom, explosive concentric) – 90% of 5RM for 3 x 5 superset with Seated Box Jumps – 3×5 at 75% Height
Snatch Grip Deadlift Eccentric Slower than Concentric – 90% of 5RM for 3×5
Unilateral Farmers Walk – 3x25yd ea arm (starting at 7RPE ending at 8RPE)

Day 2

6 sets (Focus on step count)
Prowler Push 10 yards super heavy, swim and sprint 15 yards x 5
Rest 3-4 minutes

Strength
Closegrip Bench Press – 90% of 10RM for 3×10
DB or KB Push Press – 90% of 10RM for 3×10
Dips – 3 x submaximal use weight if getting more than 10 reps
Pullups/Chin-Ups (supinated grip and varied widths) – 3 x submaximal use weight if getting more than 10 reps

Day 3

Hang P. Clean (Hang Clean Pull for a Regression) – 73% 6×2 (60-90 sec rest Between Sets starting after Broad Jumps) superset with Broad Jumps – 6×3
Barbell or Safety Squat Bar Rear Leg Elevated Split Squats (5 sec eccentric) – 90% of 3RM for 3x3ea leg
Side Lunges – 3x8ea leg starting at a 7RPE ending at a 8RPE

Day 4

Strength
Wider than Normal Bench Press – 3×5 at 80%
Standing Strict Press – 90% of 5RM for 3×5
Bentover Rows – 90% of 10RM for 3×10
Pullups (pronated grip and varied widths) – 3 x submaximal use weight if getting more than 10 reps

Day 5

Back Squat – 90% of 10RM for 3×10
BB or DB Lunges – 3x8ea leg starting at a 7RPE ending at a 8RPE superset with BB Unilateral RDLs – 3x8ea leg starting at a 7RPE ending at a 8RPE ***On Unilateral RDLs either keep the off leg free & in extension, or press the foot of your off leg against a wall for support.
Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE ***Hips remain in extension the entire time* superset with Standing Unilateral Calf Raises (Performed barefoot) – 3×10 ea leg 7-9 RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2, Week3, Week4, Week5″]

Week 2

Day 1

Strength
Hang Power Snatch (Hang Snatch Pulls for a Regression) – 5RM 8RPE, then -10% for 2×5
Tempo Front Squat (5 sec eccent, 2 sec pause bottom, explosive concentric) – 5RM 9RPE,then -10% for 2×5 superset with Seated Box Jumps – 3×5 at 83% Height
Snatch Grip Deadlift Eccentric Slower than Concentric – 5RM 9RPE, then -10% for 2×5
Unilateral Farmers Walk – 3 x 30yd ea arm (starting at 7RPE ending at 9RPE)

Day 2

6 sets (Focus on step count)
Prowler Push 10 yards super heavy, swim and sprint 15 yards x 5
Rest 3-4 minutes

Strength
Closegrip Bench Press – 10RM 9RPE, then -10% for 2×10
DB or KB Push Press – 10RM 9RPE, then -10% for 2×10
Dips – 4 x submaximal use weight if getting more than 10 reps
Pullups/Chin-Ups (supinated grip and varied widths) – 4 x submaximal use weight if getting more than 10 reps

Day 3

Hang P. Clean (Hang Clean Pull for a Regression) – 78% 7×2 (60-90 sec rest Between Sets starting after Broad Jumps) superset with Broad Jumps – 7×3
Barbell or Safety Squat Bar Rear Leg Elevated Split Squats (5 sec eccentric) – 3RMea leg, then -10% for 2×3
Side Lunges – 3x8ea leg starting at a 7RPE ending at a 9RPE

Day 4

Ice Skaters with Kettlebell (focus is maximum distance and change of direction) – 4x10ea side **(Use a kettlebell that allows for minimal ground contact time)(Add 5lb from Last Week)
20 yard Hill Sprints x 6 with complete recovery

Strength
Wider than Normal Bench Press – 7×4 at 80%
Standing Strict Press – 5RM 9RPE, then -10% for 2×5
Bentover Rows – 10RM 9RPE, then -10% for 2×10
Pullups (pronated grip and varied widths) – 4 x submaximal use weight if getting more than 10 reps

Day 5

Back Squat – 10RM 9RPE, then -10% for 2×10
BB or DB Lunges – 3x8ea leg starting at a 7RPE ending at a 9RPE superset with BB Unilateral RDLs – 3x8ea leg starting at a 7RPE ending at a 9RPE ***On Unilateral RDLs either keep the off leg free & in extension, or press the foot of your off leg against a wall for support.
Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE ***Hips remain in extension the entire time* superset with Standing Unilateral Calf Raises (Performed barefoot) – 3×10 ea leg 7-9 RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric
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Week 1

Day 1

Speed Work Acceleration
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip 15 yards x 1
A-Skip 10 yards to sprint 10 yards x 1
B-Skip 15 yards x 1
B-Skip 10 yards to Sprint 10 yards x 1
Triple Broad Jump and sprint 10 yards x 3
Half Kneeling 15 yard Sprint x 3
Russian Hop Paused 2 sec in bottom x 1 ea leg and Sprint 15 yards x 2

Strength
Hang Power Snatch (Hang Snatch Pulls for a Regression) – 5RM 7RPE, then -10% for 2×5
Tempo Front Squat (5 sec eccent, 2 sec pause bottom, explosive concentric) – 5RM 8RPE, then -10% for 2×5 superset Seated Box Jumps – 3×5 at 80% Height
Snatch Grip Deadlift Eccentric Slower than Concentric – 5RM 8RPE, then -10% for 2×5
Unilateral Farmers Walk – 3 x 30yd ea arm (starting at 7RPE ending at 8RPE)

Day 2

Speed Maximal Speed and Contrast
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
A-Skip 15 yards x 1
A-Skip 10 yards to sprint 10 yards x 1
B-Skip 15 yards x 1
B-Skip 10 yards to Sprint 10 yards x 1
Build up Sprints 40yards x 2 rest Complete Recovery

6 sets (Focus on step count)
Prowler Push 10 yards super heavy, swim and sprint 15 yards x 4
Rest 3-4 minutes

Strength
Closegrip Bench Press – 10RM 8RPE, then -10% for 2×10
DB or KB Push Press – 10RM 8RPE, then -10% for 2×10
Dips – 4 x submaximal use weight if getting more than 10 reps
Pullups/Chin-Ups (supinated grip and varied widths) – 4 x submaximal use weight if getting more than 10 reps

Day 3

Hang P. Clean (Hang Clean Pull for a Regression) – 75% 8×2 (60-90 sec rest Between Sets starting after Broad Jumps) superset with Broad Jumps – 8×3
Barbell or Safety Squat Bar Rear Leg Elevated Split Squats (5 sec eccentric) – 3RMea leg (9.5 RPE), then -10% for 2×3
Side Lunges – 3x8ea leg starting at a 7 RPE ending at a 9 RPE

Day 4

Ice Skaters with Kettlebell (focus is maximum distance and change of direction) – 4x10ea side **(Use a kettlebell that allows for minimal ground contact time)
20 yard Hill Sprints x 5 with complete recovery

Strength
Wider than Normal Bench Press – 7×3 at 80%
Standing Strict Press – 5RM 8RPE, then -10% for 2×5
Bentover Rows – 10RM 8RPE, then -10% for 2×10
Pullups (pronated grip and varied widths) – 4 x submaximal use weight if getting more than 10 reps

Day 5

Back Squat – 10RM 8RPE, then -10% for 2×10
BB or DB Lunges – 3x8ea leg starting at a 7RPE ending at a 9RPE superset with BB Unilateral RDLs – 3x8ea leg starting at a 7RPE ending at a 9RPE ***On Unilateral RDLs either keep the off leg free & in extension, or press the foot of your off leg against a wall for support.
Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE ***Hips remain in extension the entire time* superset with Standing Unilateral Calf Raises (Performed barefoot) – 3×10 ea leg 7-9 RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric

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