Bronze Level Athletic Performance Barbell-Only 5-Day Program

[memb_contact fields=”FirstName”]!

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

[memb_has_any_tag tagid=”Week34, Week35, Week36, Week37″]

Week 34

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
Clean from Hip + Clean – 80% 6×1+1 (working up on last two)
Back Squat – 10RM, then -10% for 2×10
Unilateral RDLs with Landmine – 3×8 ea leg 8RPE
Pistol Squats or Step Ups – 3x5ea leg 7-9RPE ***Every Rep must be controlled and preferably Barefoot

Day 2

Strength
Bench Press – 5RM, then -10% for 2×5
Push Press –5RM, then -10% for 2×5
1a. Incline Closegrip Bench Press – 5RM, then -10% for 3×5
1b. Dips – 4x submaximal (use weight if over 10 reps)
1c. Rows (DB, KB, or Bands) – 4×10

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

Strength
Clean (60 seconds rest) – 85% 6×2 working up on last two if possible no misses
Dynamic Clean Pulls (use minibands if possible) – Work Up to a 1RM (-.5m/s or prescribed), then 10×1 at this weight

***if you don’t have a velocity monitor, then don’t worry about the suggestions.

(60-90 sec/sets) Drop weight if velocity drops more than .2m/s

DB Bulgarian Split Squats – 4x6ea leg 8-9RPE with a completely vertical spine
DB, BB, or Farmers Unilateral Carries – 3x25yd ea arm working to a maximum

Day 4

OFF

Day 5

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
Clean Complex Max Effort **No Misses allowed – Clean 3RM no misses
Bench Press – 85% 5×3 working up on last two sets if possible but no misses
Power Jerk – 5RM no misses and then -10% for 2×5
1a. Pull-Ups or Inverted Rows – 3x submaximal (use weight if more than 10 Reps) ***submaximal means that you stop before missing.
1b. KB, BB, or DB Upright Rows eccentric slower than concentric – 3×10

Day 6

1a. Front Squat – 85% 4×3 working up on last two sets if possible but no misses
1b. Prisoner Squat Jumps w Knee to Chest – 4x3 ***The goal for the Prisoner Squat Jumps is maximal height and minimal ground contact time. Your effort dictates the difficulty.
RDLs – 8RM 9.5RPE, then -10% for 2×8
Suitcase Deadlift from 4″ Deficit eccentric slower than concentric – 3x6ea arm 7-9RPE (Build to highest load yet)
2a. Leg Curls (TRX, Cable, or Bands) – 5×10 eccentric slower than concentric
2b. Goblet Squat Isometric pauses at Parallel on the way up Holding a Kettlebell or Plate – 5×30 sec working up to a near maximum

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week33, Week34, Week35, Week36″]

Week 33

Day 1

Strength
Clean from Hip + Clean – 70% 6×1+1
Back Squat – 10RM no misses
Unilateral RDLs with Landmine – 3×8 ea leg 8RPE
Pistol Squats or Step Ups – 3x5ea leg 7-8RPE

Day 2

Strength
Bench Press – 90% of 5RM for 3×5
Push Press –90% of 5RM for 3×5
1a. Incline Closegrip Bench Press – 90% of 5RM for 3×5
1b. Dips – 3x submaximal (use weight if over 10 reps)
1c. Rows (DB, KB, or Bands) – 3×10

Day 3

Speed Work

Strength
Clean (60 seconds rest) – 70% 6×2
Dynamic Clean Pulls (use minibands if possible) – Work Up to a 2RM (-.5m/s or prescribed), then -10% for 4×2

***if you don’t have a velocity monitor, then don’t worry about the suggestions.

(60-90 sec/sets) Drop weight if velocity drops more than .2m/s

DB Bulgarian Split Squats – 3x8ea leg 8RPE with a completely vertical spine
DB, BB, or Farmers Unilateral Carries – 3x25yd ea arm start where you ended last week and stay there

Day 4

OFF

Day 5

Strength
Clean Complex Max Effort **No Misses allowed – Clean + Hang above Knee + Front Squat Max 9RPE
Bench Press – 70% 4×5
Power Jerk – 5RM no misses
1a. Pull-Ups or Inverted Rows – 3x submaximal (use weight if more than 10 Reps) ***submaximal means that you stop before missing.
1b. KB, BB, or DB Upright Rows eccentric slower than concentric – 3×10

Day 6

1a. Front Squat – 70% 4×4
1b. Prisoner Squat Jumps w Knee to Chest – 4×4 ***The goal for the Prisoner Squat Jumps is maximal height and minimal ground contact time. Your effort dictates the difficulty.
RDLs – 90% of 8RM for 3×8
Suitcase Deadlift from 4″ Deficit eccentric slower than concentric – 3x6ea arm 7-9RPE stay 10lb lighter than last week
2a. Leg Curls (TRX, Cable, or Bands) – 3×10 eccentric slower than concentric
2b. Goblet Squat Isometric pauses at Parallel on the way up Holding a Kettlebell or Plate – 3×30 sec working up to a near maximum

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week32, Week33, Week34, Week35″]

Week 32

Day 1

Strength
Clean from Hip + Clean – 75% 8×1+1 (working up on last two)
Back Squat – 10RM(9RPE), then -10% for 2×10
Unilateral RDLs with Landmine – 3×8 ea leg 8RPE
Pistol Squats or Step Ups – 3x5ea leg 7-9RPE ***Every Rep must be controlled and preferably Barefoot

Day 2

Strength
Bench Press – 5RM 9.5RPE, then -10% for 2×5
Push Press –5RM 9.5RPE, then -10% for 2×5
1a. Incline Closegrip Bench Press – 5RM 9.5RPE, then -15% for 3×5 last set is 5+ 1 RIR
1b. Dips – 4x submaximal (use weight if over 10 reps)
1c. Rows (DB, KB, or Bands) – 4×10

Day 3

Speed Work

Strength
Clean (60 seconds rest) – 80% 7×2 working up on last two if possible absolutely no misses
Dynamic Clean Pulls (use minibands if possible) – 3RM with perfect technique 9RPE, then -10% for 4×3 (-.4m/s of prescribed)

***if you don’t have a velocity monitor, then don’t worry about the suggestions.

(60-90 sec/sets) Drop weight if velocity drops more than .2m/s

DB Bulgarian Split Squats – 4x8ea leg 8RPE with a completely vertical spine
DB, BB, or Farmers Unilateral Carries –3x25yd ea arm Starting where you ended last week & try to work up

Day 4

OFF

Day 5

Strength
Clean Complex Max Effort **No Misses allowed – Clean Pull + Hang Clean from Hip + Clean + Hang Clean above Knee + Front Squat Max
Bench Press – 80% 5×4
Power Jerk – 5RM 9RPE, then -10% for 2×5
1a. Pull-Ups or Inverted Rows – 3x submaximal (use weight if more than 10 Reps) ***submaximal means that you stop before missing.
1b. KB, BB, or DB Upright Rows eccentric slower than concentric – 3×10

Day 6

1a. Front Squat – 80% 5×3
1b. Prisoner Squat Jumps w Knee to Chest – 5×3 ***The goal for the Prisoner Squat Jumps is maximal height and minimal ground contact time. Your effort dictates the difficulty.
RDLs – 8RM 9RPE, then -10% for 2×8
Suitcase Deadlift from 4″ Deficit eccentric slower than concentric – 3x6ea arm 7-9RPE (beat last week)
2a. Leg Curls (TRX, Cable, or Bands) – 5×10 eccentric slower than concentric
2b. Goblet Squat Isometric pauses at Parallel on the way up Holding a Kettlebell or Plate – 5×30 sec working up to a near maximum

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week31, Week32, Week33, Week34″]

Week 31

Day 1

Strength
Clean from Hip + Clean – 70% 8×1+1
Back Squat – 10RM (8RPE), then -10% for 2×10
Unilateral RDLs with Landmine – 3×8 ea leg 8RPE
Pistol Squats or Step Ups – 3x5ea leg 7-8RPE ***Every Rep must be controlled and preferably Barefoot

Day 2

Strength
Bench Press – 5RM 9RPE, then -10% for 2×5
Push Press –5RM 9RPE, then -10% for 2×5
1a. Incline Closegrip Bench Press – 5RM 9RPE, then -15% for 2×5 last set is 5+ 1 RIR
1b. Dips – 3x submaximal (use weight if over 10 reps)
1c. Rows (DB, KB, or Bands) – 3×10

Day 3

Speed Work

Strength
Clean (60 seconds rest) – 75% 7×2
Dynamic Clean Pulls (use minibands if possible) – 3RM with perfect technique 8RPE, then -10% for 4×3 (-.3m/s of prescribed)

***if you don’t have a velocity monitor, then don’t worry about the suggestions.

(60-90 sec/sets) Drop weight if velocity drops more than .2m/s

DB Bulgarian Split Squats – 4x8ea leg 8RPE with a completely vertical spine
DB, BB, or Farmers Unilateral Carries –3x25yd ea arm working to a 9RPE

Day 4

OFF

Day 5

Strength
Clean Complex Max Effort **No Misses allowed – Clean Pull + Clean + Hang Clean above Knee + Front Squat Max 9RPE
Bench Press – 75% 5×5
Power Jerk – 5RM 8RPE, then -10% for 2×5
1a. Pull-Ups or Inverted Rows – 3x submaximal (use weight if more than 10 Reps) ***submaximal means that you stop before missing.
1b. KB, BB, or DB Upright Rows eccentric slower than concentric – 3×10

Day 6

1a. Front Squat – 75% 5×4
1b. Prisoner Squat Jumps w Knee to Chest – 5×4 ***The goal for the Prisoner Squat Jumps is maximal height and minimal ground contact time. Your effort dictates the difficulty.
RDLs – 8RM 8RPE, then -10% for 2×8
Suitcase Deadlift from 4″ Deficit eccentric slower than concentric – 3x6ea arm 7-9RPE
2a. Leg Curls (TRX, Cable, or Bands) – 5×10 eccentric slower than concentric
2b. Goblet Squat Isometric pauses at Parallel on the way up Holding a Kettlebell or Plate – 5×30 sec working up to a near maximum

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week30, Week31, Week32, Week33″]

Week 30

Day 1

Speed Work
Jump Rope 2 x 60 seconds
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
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
Hang Clean from Hip + Hang Clean from Below Knee – 1+1RM 9RPE,then -10% for 2×1+1
Front Squat – 3RM (1st rep paused 3 seconds) 8RPE, then -10% for 2×3 with Weighted Broad Jumps – 3×3
Deadlits Velocity Based – 70% straight weight 8×3 with 60-90sec rest >.75 m/s
Reverse Hypers or Band Pull-Throughs – 3×40 seconds

Day 2

Strength
Hang Power Snatch from Hip + Hand Power Snatch from Below Knee – 1+1RM 9RPE no misses, then -10% for 2×1+1
Bench Press – 3RM (1st rep paused 3 seconds) 8RPE, then -10% for 2×3
BB Rows Paused 2 sec on sternum – 3×10 superset Weighted Push-ups – 3×5 superset Dynamic Explosive Push-ups – 3×5
Bradford Presses – 4×5 (front to back to front =1)
Overhead Barbell Carry – 3×20 yards

Day 3 (Power Development)

Speed Work

Jump Rope 2 x 60 sec
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline Position Work
Cat Camel/ 10
Hip Flexor Stretch
A-Skip/2
A-Skip to sprint 10yards/2
B-Skip/2
B-Skip to Sprint 10yards/2
Build up Sprints 40yardsx3 rest 30 seconds
(On Knee Med Ball Chest Pall for Distnace x 3 (Go Heavy) (use hips) rest 45 sec superset with Work on 10yd Starts) x 3

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

Strength
1. Back Squat – 5RM 9RPE
then
2a. Back Squat – 53% of 1RM for 5×3 no pauses fast as possible
2b. DB or Plate Squat Jumps – 20% of Squat for 5×3
2c. Unweighted Squat Jumps -5×3
2d. Assisted Jumps if have Bands and hook ups – 5×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 4×8 each side 9RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Speed Work
Jump Rope 2 Minutes
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Squat & Reach 5 ea side
OH Lunge/10 each
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to sprint 10 yards/2
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 with KB Ice Skaters 4×6 paused 2 sec per leg working to a 9 RPE

Strength
1. Bench Press – 90% of Day 2’s 3RM for 5×3
2a. KB/DB/BB Push Press – 5RM 9RPE, then -10% for 4×5
2b. Pull-Ups – 4x submaximal
3a. Seated Overhead Press – 4×5 starting at RPE7 ending at RPE9
3b. Plate Front Raises + Plate Lateral Raises – 3×10+10
4. Barbell Curls – 3×10

Day 5 (Max Effort Day)

1. Clean from Blocks (from floor if no blocks) – 3RM 9RPE
2a. Front Squats – 90% of Day 1’s 3RM for 5×3
2b. Skater Jumps – 5x5e leg
3a. BB or DB Lunges – 4x5ea leg starting at a 7RPE ending at a 9RPE
3b. BB Unilateral RDLs – 4x5ea leg starting at a 7RPE ending at a 9RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. Standing Calf Raises (Performed barefoot) – 3×20 7-9RPE (load with a DB or Plate)***eccentric on calf raises is slower than concentric

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week29, Week30, Week31, Week32″]

Week 29

Day 1

Speed Work
Jumping Jacks 2 x 60 seconds
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Fire Hydrant/10 each
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
Hang Clean from Hip + Hang Clean from Below Knee – 1+1RM 8RPE,then -10% for 2×1+1
Front Squat – 3RM (1st rep paused 3 seconds) 7RPE, then -10% for 2×3 with Weighted Broad Jumps – 3×3
Deadlits Velocity Based – 65% straight weight 8×3 with 60-90sec rest >.75 m/s
Reverse Hypers or Band Pull-Throughs – 3×30 seconds

Day 2

Strength
Hang Power Snatch from Hip + Hand Power Snatch from Below Knee – 1+1RM 8RPE no misses, then -10% for 2×1+1
Bench Press – 3RM (1st rep paused 3 seconds) 7RPE, then -10% for 2×3
BB Rows Paused 2 sec on sternum – 3×10 superset Weighted Push-ups – 3×5 superset Dynamic Explosive Push-ups – 3×5
Bradford Presses – 3×5 (front to back to front =1)
Overhead Barbell Carry – 3×20 yards

Day 3 (Power Development)

Speed Work
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10yards/2
B-Skip/2
B-Skip to Sprint 10yards/2
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
1. Back Squat – 5RM 8RPE
then
2a. Back Squat – 50% of 1RM for 5×3 no pauses fast as possible
2b. DB or Plate Squat Jumps – 15% of Squat for 5×3
2c. Unweighted Squat Jumps -5×3
2d. Assisted Jumps if have Bands and hook ups – 5×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 3×8 each side 8RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Speed Work
Jump Rope 2 Minutes
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Squat & Reach 5 ea side
PVC Pipe OH Lunge/10 each
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
Broad Jump with 20lb vest and 3 sec pause in the athletic position 2×3, then no vest 2×3 superset with KB Ice Skaters 4×6 working to a 9RPE
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
1. Bench Press – 90% of Day 2’s 3RM for 5×3
2a. KB/DB/BB Push Press – 5RM 9RPE, then -10% for 4×5
2b. Pull-Ups – 3x submaximal
3a. Seated Overhead Press – 3×5 starting at RPE7 ending at RPE8
3b. Plate Front Raises + Plate Lateral Raises – 3×10+10
4. Barbell Curls – 3×10

Day 5 (Max Effort Day)

1. Clean from Blocks (from floor if no blocks) – 3RM 8RPE
2a. Front Squats – 90% of Day 1’s 3RM for 5×3
2b. Skater Jumps – 5x5e leg
3a. BB or DB Lunges – 4x5ea leg starting at a 7RPE ending at a 8RPE
3b. BB Unilateral RDLs – 4x5ea leg starting at a 7RPE ending at a 8RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 8RPE (***Hips remain in extension the entire time.)
4b. Standing Calf Raises (Performed barefoot) – 3×20 7-8RPE (load with a DB or Plate)***eccentric on calf raises is slower than concentric

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week28, Week29, Week30, Week31″]

Week 28

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) – 3RM 9RPE, then -10% for 2×3
Tempo Front Squat (5 sec eccent, 2 sec pause bottom, explosive concentric) – 3RM 9RPE, then -10% for 3×3 superset with Hurdle Hops to Box Jump – 4x3ea leg + 1
Clean Grip Deadlift Eccentric Slower than Concentric – 3RM 9RPE, then -10% for 2×3
Staggered Carry (Overhead + Farmer) – 3x20yd 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)
Sled Drag (Back Pack, Rock, or other Item) 10 yards Heavy as possible, Release, and sprint 15 yards x 5
Rest 3-4 minutes

Strength
Bench Press (pause 1 seconds on chest each rep) with feet up – 5RM 9RPE, then -10% for 2×5
Seated Strict Press – 5RM 9RPE, then -10% for 2×5
Dips or Bench Dips – 5x submaximal (add weight if 10 or more)
Pullups/Chin-Ups (supinated grip and varied widths) – 5x submaximal (add weight if 10 or more)

Day 3

Hang P. Clean (Hang Clean Pull for a Regression) – 3RM 9RPE, then -10% for 2×3
Rear Leg Elevated Split Squats (slower eccentric) – 4×8 each leg superset with Broad Jump – 4×3 *focus on distance and landing chest up and in whole foot
Weighted Stair or Box Step Ups (control eccentric all the way down to ground) – 5x5ea leg starting at a 7RPE ending at a 9RPE
Weighted Jumps + Unweighted Jumps – 5×3+3

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

Strength
Bench Press – 5×5 at 83% (last set 5+ with 1 RIR)
Close Grip Bench Press – 5×5 starting at RPE7 ending at RPE9 superset with Weighted Push-ups 4×5 superset with Unweighted Explosive Push-ups 5×5
Bentover Rows – 4×8 superset with Hang Muscle Snatch – 4×5
Snatch Grip Barbell Hang High Pulls – 5×5

Day 5

Back Squat (1st rep paused 1 second) – 5RM 9RPE, then -10% for 2×5 no pauses
Front Foot Elevated Reverse Lunges – 5x8ea leg starting at a 7RPE ending at a 9RPE superset with Landmine Single Leg RDLs – 5x8ea leg starting at a 7RPE ending at a 9RPE
Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE ***Hips remain in extension the entire time* superset with Standing Calf Raises (Performed barefoot) – 3×10 7-9RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week27, Week28, Week29, Week30″]

Week 27

Day 1

Strength
Hang Power Snatch (Hang Snatch Pulls for a Regression) – 90% of last week’s 3RM for 3×3
Tempo Front Squat (5 sec eccent, 2 sec pause bottom, explosive concentric) – 90% of last week’s 3RM for 3×3 superset with Hurdle Hops to Box Jump – 3x3ea leg + 1
Clean Grip Deadlift Eccentric Slower than Concentric – 90% of last week’s 3RM for 2×3
Staggered Carry (Overhead + Farmer) – 3x20yd ea arm (starting at 7RPE ending at 9RPE)

Day 2

6 sets (Focus on step count)
Sled Drag (Back Pack, Rock, or other Item) 10 yards Heavy as possible, Release, and sprint 15 yards x 5
Rest 3-4 minutes

Strength
Bench Press (pause 2 seconds on chest each rep) with feet up – 90% of last week’s 5RM for 3×5
Seated Strict Press – 90% of last week’s 5RM for 3×5
Dips or Bench Dips – 3x submaximal (add weight if 10 or more)
Pullups/Chin-Ups (supinated grip and varied widths) – 3x submaximal (add weight if 10 or more)

Day 3

Hang P. Clean (Hang Clean Pull for a Regression) – 90% of last week’s 3RM for 3×3
Rear Leg Elevated Split Squats (slower eccentric) – 3×8 each leg superset with Broad Jump – 3×3 *focus on distance and landing chest up and in whole foot
Weighted Stair or Box Step Ups (control eccentric all the way down to ground) – 3x5ea leg starting at a 7RPE ending at a 8RPE
Weighted Jumps + Unweighted Jumps – 3×3+3

Day 4

Ice Skaters with Plate (focus is maximum distance and change of direction) – 3x10ea side **(Use a Plate that allows for minimal ground contact time)(Add 5lb from Last Week)
20 yard Hill Sprints x 4 with complete recovery

Strength
Bench Press – 3×5 at 80%
Close Grip Bench Press – 3×5 starting at RPE7 ending at RPE8 superset with Weighted Push-ups 3×5 superset with Unweighted Explosive Push-ups 3×5
Bentover Rows – 3×8 superset with Hang Muscle Snatch – 3×5
Snatch Grip Barbell Hang High Pulls – 3×5

Day 5

Back Squat (1st 2 reps paused 3 seconds) – 90% of last week’s 5RM for 3×5 no pauses
Front Foot Elevated Reverse Lunges – 3x8ea leg starting at a 7RPE ending at a 8RPE superset with Landmine Single Leg RDLs – 3x8ea leg starting at a 7RPE ending at a 8RPE
Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE ***Hips remain in extension the entire time* superset with Standing Calf Raises (Performed barefoot) – 3×10 7-9RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week26, Week27, Week28, Week29″]

Week 26

Day 1

Strength
Hang Power Snatch (Hang Snatch Pulls for a Regression) – 3RM 8RPE, then -10% for 2×3
Tempo Front Squat (5 sec eccent, 2 sec pause bottom, explosive concentric) – 3RM 8RPE, then -10% for 3×3 superset with Hurdle Hops to Box Jump – 4x3ea leg + 1
Clean Grip Deadlift Eccentric Slower than Concentric – 3RM (1st rep paused 2 seconds at knee) 8RPE, then -10% for 2×3
Staggered Carry (Overhead + Farmer) – 3x20yd ea arm (starting at 7RPE ending at 9RPE)

Day 2

6 sets (Focus on step count)
Sled Drag (Back Pack, Rock, or other Item) 10 yards Heavy as possible, Release, and sprint 15 yards x 5
Rest 3-4 minutes

Strength
Bench Press (pause 2 seconds on chest each rep) with feet up – 5RM 8RPE, then -10% for 2×5
Seated Strict Press – 5RM 8RPE, then -10% for 2×5
Dips or Bench Dips – 4x submaximal (add weight if 10 or more)
Pullups/Chin-Ups (supinated grip and varied widths) – 4x submaximal (add weight if 10 or more)

Day 3

Hang P. Clean (Hang Clean Pull for a Regression) – 3RM 8RPE, then -10% for 2×3
Rear Leg Elevated Split Squats (slower eccentric) – 4×8 each leg superset with Broad Jump – 4×3 *focus on distance and landing chest up and in whole foot
Weighted Stair or Box Step Ups (control eccentric all the way down to ground) – 4x5ea leg starting at a 7RPE ending at a 8RPE
Weighted Jumps + Unweighted Jumps – 5×3+3

Day 4

Strength
Bench Press – 5×5 at 78% (last set 5+ with 1 RIR)
Close Grip Bench Press – 4×5 starting at RPE7 ending at RPE8 superset with Weighted Push-ups 4×5 superset with Unweighted Explosive Push-ups 4×5
Bentover Rows – 3×8 superset with Hang Muscle Snatch – 3×5
Snatch Grip Barbell Hang High Pulls – 4×5

Day 5

Back Squat (1st 2 reps paused 3 seconds) – 5RM 8RPE, then -10% for 2×5 no pauses
Front Foot Elevated Reverse Lunges – 4x8ea leg starting at a 7RPE ending at a 8RPE superset with Landmine Single Leg RDLs – 4x8ea leg starting at a 7RPE ending at a 8RPE
Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE ***Hips remain in extension the entire time* superset with Standing Calf Raises (Performed barefoot) – 3×10 7-9RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week25, Week26, Week27, Week28″]

Week 25

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) – 3RM 7RPE, then -10% for 2×3
Tempo Front Squat (5 sec eccent, 2 sec pause bottom, explosive concentric) – 3RM 7RPE, then -10% for 2×3 superset with Hurdle Hops to Box Jump – 3x3ea leg + 1
Clean Grip Deadlift Eccentric Slower than Concentric – 3RM (1st rep paused 2 seconds at knee) 7RPE, then -10% for 2×3
Staggered Carry (Overhead + Farmer) – 3x20yd ea arm (starting at 7RPE ending at 8RPE)

Day 2

Speed, Maximal Speed, and Contrast
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)
Sled Drag (Back Pack, Rock, or other Item) 10 yards Heavy as possible, Release, and sprint 15 yards x 4
Rest 3-4 minutes

Strength
Bench Press (pause 2 seconds on chest each rep) with feet up – 5RM 7RPE, then -10% for 2×5
Seated Strict Press – 5RM 7RPE, then -10% for 2×5
Dips or Bench Dips – 3x submaximal (add weight if 10 or more)
Pullups/Chin-Ups (supinated grip and varied widths) – 3x submaximal (add weight if 10 or more)

Day 3

Hang P. Clean (Hang Clean Pull for a Regression) – 3RM 7RPE, then -10% for 2×3
Rear Leg Elevated Split Squats (slower eccentric) – 3×8 each leg superset with Broad Jump – 3×3 *focus on distance and landing chest up and in whole foot
Weighted Stair or Box Step Ups (control eccentric all the way down to ground) – 3x5ea leg starting at a 7RPE ending at a 8RPE
Weighted Jumps + Unweighted Jumps – 5×3+3

Day 4

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

Strength
Bench Press – 5×5 at 75% (last set 5+ with 1 RIR)
Close Grip Bench Press – 3×5 starting at RPE7 ending at RPE8 superset with Weighted Push-ups 3×5 superset with Unweighted Explosive Push-ups 3×5
Bentover Rows – 3×8 superset with Hang Muscle Snatch – 3×5
Snatch Grip Barbell Hang High Pulls – 3×5

Day 5

Back Squat (1st 2 reps paused 3 seconds) – 5RM 7RPE, then -10% for 2×5 no pauses
Front Foot Elevated Reverse Lunges – 3x8ea leg starting at a 7RPE ending at a 8RPE superset with Landmine Single Leg RDLs – 3x8ea leg starting at a 7RPE ending at a 8RPE
Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE ***Hips remain in extension the entire time* superset with Standing Calf Raises (Performed barefoot) – 3×10 7-9RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week24, Week25, Week26, Week27″]

Week 24

Day 1

Speed Work
Jump Rope Unilateral 3 x 1 minute per leg
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Fire Hydrant/10 each
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
Hang Clean from Knee+Push Press – 1+1RM 9RPE, then -10% for 2×1+1
Front Squat with 3 second eccentric each rep – 3RM 9.5RPE, then -10% for 2×3 superset with Single Leg Hops + Broad Jump – 3×3+1 ea leg
Deadlits (eccentric slower than concentric) – 5RM 9RPE

Day 2

Strength
Behind the Neck Snatch Grip Push Press + OH Squat – 3+3RM 9RPE, then -10% for 2×3+3
Bench Press – 3RM (paused 1 seconds on chest each rep) 9RPE, then -10% for 2×3
Closegrip Floor Presses – 3RM 9RPE, then -15% for 2×3 last set is 3+ leave 1RIR
Plate Upright Front Raise Rows – 4×10
BB Front Rack Carry – 4x20yd ending with a 9RPE

Day 3 (Power Development)

Speed Work

Jump Rope Unilateral 3 x 1 minute per leg
Frankensteins 2 x 10ea leg
Knee to Chest 2 x 10ea leg
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Cat Camel/ 10
Hip Flexor Stretch
Lunges 10ea leg
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Build up Sprints 40yards x 2
(On Knee Med Ball Chest Pall for Distnace x 3 (Go Heavy) (use hips) rest 45 sec ss Work on 10yd Starts) x 3
Heavy 10 yd Sled Push x 2

Rest 90-120 seconds

Test 40yd dash x 2-3

Strength
1. Front Squat – 1RM 9RPE
then
2a. Front Squat – 80% of Above Squat 7×1 no pauses fast as possible
2b. DB or Plate Squat Jumps – 25% of Squat for 7×3
2c. Unweighted Squat Jumps – 7×3
2d. Assisted Jumps if have Bands and hook ups – 7×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 3×5 each side 9RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Speed Work
Jump Rope 2 Minutes
Frankensteins 2 x 10ea leg
Knee to Chest 2 x 10ea leg
Walking Quad Stretch 2 x 10ea leg
Quadruped Thoracic Extension+Rotation x 10 ea side
Squat & Reach 5 ea side
PVC OH Lunge/10 each
Hip Flexor Stretch
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
1. Bench Press – 90% of Day 2’s 3RM for 6×3
2a. Seated Unsupported BB Strict Press – 4×10
2b. Strict Pull-Ups – 4x submaximal
3a. Hang Barbell Muscle Snatch – 3×8
3b. Bent Over Barbell Rows – 3×10
4. Overhead Snatch Grip Carries – 3×20 yards forward and 20 yards backward

Day 5 (Max Effort Day)

1. Hang Power Clean – 2RM 9RPE
2a. Front Squats – 90% of Day 1’s 3RM for 6×3
2b. Plate Ice Skater Jumps – 6x5e leg
3a. BB Step Ups slower eccentric- 4x5ea leg starting at a 7RPE ending at a 9RPE
3b. BB RDLs – 4×8 starting at a 7RPE ending at a 9RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. Standing 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=”Week23, Week24, Week25, Week26″]

Week 23

Day 1

Speed Work
Jump Rope Unilateral 3 x 1 minute per leg
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Fire Hydrant/10 each
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
Hang Clean from Knee+Push Press – 90% of last week’s 2+2RM for 3×2+2
Front Squat with 3 second eccentric each rep – 90% of last week’s 3RM for 3×3 superset with Single Leg Hops + Broad Jump – 3×3+1 ea leg
Deadlits (eccentric slower than concentric) – 90% of last week’s 5RM for 2×5 no pauses

Day 2

Strength
Behind the Neck Snatch Grip Push Press + OH Squat – 90% of last week’s for 2×5+5
Bench Press – 90% of last week’s 3RM for 3×3
Closegrip Floor Presses – 85% of last week’s 4RM for 3×4 last set is 4+ leave 1RIR
Plate Upright Front Raise Rows – 3×10
BB Front Rack Carry – 3x20yd ending with a 7RPE

Day 3 (Power Development)

Speed Work

Jump Rope Unilateral 3 x 1 minute per leg
Frankensteins 2 x 10ea leg
Knee to Chest 2 x 10ea leg
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Cat Camel/ 10
Hip Flexor Stretch
Lunges 10ea leg
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Build up Sprints 40yards x 2
(On Knee Med Ball Chest Pall for Distance x 3 (Go Heavy) (use hips) rest 45 sec ss 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 between sets

Strength
1. Front Squat – 1RM 8RPE
then
2a. Front Squat – 75% of Above Squat 5×1 no pauses fast as possible
2b. DB or Plate Squat Jumps – 15% of Squat for 5×3
2c. Unweighted Squat Jumps – 5×3
2d. Assisted Jumps if have Bands and hook ups – 5×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 3×5 each side 8RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Speed Work

Jump Rope 2 Minutes
Frankensteins 2 x 10ea leg
Knee to Chest 2 x 10ea leg
Walking Quad Stretch 2 x 10ea leg
Quadruped Thoracic Extension+Rotation x 10 ea side
Squat & Reach 5 ea side
PVC OH Lunge/10 each
Hip Flexor Stretch
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
1. Bench Press – Day 2’s weight for 4×3
2a. Seated Unsupported BB Strict Press – 3×10
2b. Strict Pull-Ups – 3x submaximal
3a. Hang Barbell Muscle Snatch – 3×8
3b. Bent Over Barbell Rows – 3×10
4. Overhead Snatch Grip Carries – 3×20 yards forward and 20 yards backward

Day 5 (Max Effort Day)

1. Hang Power Clean – 90% of last week’s 3RM for 2×3
2a. Front Squats – Day 1’s weight for 4×3
2b. Plate Ice Skater Jumps – 4x5e leg
3a. BB Step Ups slower eccentric- 4x5ea leg starting at a 7RPE ending at a 8RPE
3b. BB RDLs – 3×8 starting at a 7RPE ending at a 8RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. Standing Calf Raises (Performed barefoot) – 3×10 ea leg 7-8 RPE (load with a DB or Plate)***eccentric on calf raises is slower than concentric

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week22, Week23, Week24, Week25″]

Week 22

Day 1

Speed Work
Jump Rope Unilateral 3 x 1 minute per leg
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
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
Hang Clean from Knee+Push Press – 2+2RM 9RPE, then -10% for 2×2+2
Front Squat with 3 second eccentric each rep – 3RM 9RPE, then -10% for 3×3 superset with Single Leg Hops + Broad Jump – 4×3+1 ea leg
Deadlits (eccentric slower than concentric) – 5RM (1st 2 reps paused 2 seconds at knee) 9RPE, then -10% for 2×5 no pauses

Day 2

Strength
Behind the Neck Snatch Grip Push Press + OH Squat – 5+5RM 9RPE, then -10% for 2×5+5
Bench Press – 3RM (paused 2 seconds on chest each rep) 9RPE, then -10% for 3×3
Closegrip Floor Presses – 4RM 9RPE, then -15% for 2×4 last set is 4+ leave 1RIR
Plate Upright Front Raise Rows – 4×10
BB Front Rack Carry – 4x20yd ending with a 9RPE

Day 3 (Power Development)

Speed Work

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

Strength
1. Front Squat – 1RM Paused 1 sec 9RPE
then
2a. Front Squat – 75% of Above Squat 7×1 no pauses fast as possible
2b. DB or Plate Squat Jumps – 20% of Squat for 7×3
2c. Unweighted Squat Jumps – 7×3
2d. Assisted Jumps if have Bands and hook ups – 7×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 3×5 each side 9RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Speed Work

Jump Rope 2 Minutes
Frankensteins 2 x 10ea leg
Knee to Chest 2 x 10ea leg
Walking Quad Stretch 2 x 10ea leg
Quadruped Thoracic Extension+Rotation x 10 ea side
Squat & Reach 5 ea side
PVC OH Lunge/10 each
Hip Flexor Stretch
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
1. Bench Press – 90% of Day 2’s 3RM for 6×3
2a. Seated Unsupported BB Strict Press – 3×10
2b. Strict Pull-Ups – 3x submaximal
3a. Hang Barbell Muscle Snatch – 3×8
3b. Bent Over Barbell Rows – 3×10
4. Overhead Snatch Grip Carries – 3×20 yards forward and 20 yards backward

Day 5 (Max Effort Day)

1. Hang Power Clean – 3RM 8RPE
2a. Front Squats – 90% of Day 1’s 3RM for 6×3
2b. Plate Ice Skater Jumps – 6x5e leg
3a. BB Step Ups slower eccentric- 4x5ea leg starting at a 7RPE ending at a 8RPE
3b. BB RDLs – 3×8 starting at a 7RPE ending at a 8RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. Standing 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=”Week21, Week22, Week23, Week24″]

Week 21

Day 1

Speed Work
Jump Rope Unilateral 3 x 1 minute per leg
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
Half Kneeling to sprint 15 yds x 5
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
Hang Clean from Knee+Push Press – 2+2RM 8RPE, then -10% for 2×2+2
Front Squat with 3 second eccentric each rep – 3RM 8RPE, then -10% for 3×3 superset with Single Leg Hops + Broad Jump – 4×3+1 ea leg
Deadlits (eccentric slower than concentric) – 5RM (1st 2 reps paused 2 seconds at knee) 8RPE, then -10% for 2×5 no pauses

Day 2

Strength
Behind the Neck Snatch Grip Push Press + OH Squat – 5+5RM 8RPE, then -10% for 2×5+5
Bench Press – 3RM (paused 2 seconds on chest each rep) 8RPE, then -10% for 3×3
Closegrip Floor Presses – 4RM 8RPE, then -15% for 2×4 last set is 4+ leave 1RIR
Plate Upright Front Raise Rows – 3×10
BB Front Rack Carry – 4x20yd ending with a 8RPE

Day 3 (Power Development)

Speed Work
Jump Rope Unilateral 3 x 1 minute per leg
Frankensteins 2 x 10ea leg
Knee to Chest 2 x 10ea leg
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Cat Camel/ 10
Hip Flexor Stretch
Lunges 10ea leg
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 between sets

Strength
1. Front Squat – 1RM Paused 1 sec 8RPE
then
2a. Front Squat – 75% of Above Squat 6×1 no pauses fast as possible
2b. DB or Plate Squat Jumps – 15% of Squat for 6×3
2c. Unweighted Squat Jumps – 6×3
2d. Assisted Jumps if have Bands and hook ups – 6×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 3×5 each side 8RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Speed Work
Frankensteins 2 x 10ea leg
Knee to Chest 2 x 10ea leg
Walking Quad Stretch 2 x 10ea leg
Quadruped Thoracic Extension+Rotation x 10 ea side
Squat & Reach 5 ea side
PVC OH Lunge/10 each
Hip Flexor Stretch
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
1. Bench Press – 90% of Day 2’s 3RM for 6×3
2a. Seated Unsupported BB Strict Press – 4×10
2b. Strict Pull-Ups – 4x submaximal
3a. Hang Barbell Muscle Snatch – 4×8
3b. Bent Over Barbell Rows – 4×10
4. Overhead Snatch Grip Carries – 3×20 yards forward and 20 yards backward

Day 5 (Max Effort Day)

1. Hang Power Clean – 3RM 9RPE
2a. Front Squats – 90% of Day 1’s 3RM for 6×3
2b. Plate Ice Skater Jumps – 6x5e leg
3a. BB Step Ups slower eccentric- 4x5ea leg starting at a 7RPE ending at a 9RPE
3b. BB RDLs – 3×8 starting at a 7RPE ending at a 9RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. Standing 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=”Week20, Week21, Week22, Week23″]

Week 20

Day 1

Speed Work
Jump Rope 2 minutes
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
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 Meb Ball Throw to Double Broad Jump with 15/25lb med ball 3 sets

Strength
Hang Clean from Knee *preferably blocks – 3RM 9RPE
Front Squat – 3RM(1st rep paused 3 seconds) 9RPE, then -10% for 3×3 no pauses superset with Single Leg Hop + Broad Jump – 4x3ea + 2
Deadlits Velocity Based – 73% straight weight 7×2 with 60-90sec rest >.75 m/s
Reverse Hypers or Band Pull-Throughs – 3×50 seconds

Day 2

Strength
Hang Power Snatch from Knee *preferably blocks – 3RM 9RPE
Bench Press – 5RM(paused 2 seconds on chest each rep) 9RPE, then -10% for 2×5 no pauses
BB Upright Rows – 4×5
Nosebreakers+Pullovers+CG Presses – 4×10+10+10
Staggered Carry Walk (OH + Farmer) – 4×25 yards each arm

Day 3 (Power Development)

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 10yards/2
B-Skip/2
B-Skip to Sprint 10yards/2
Build up Sprints 40yards x 3
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
1. Back Squat – 5RM 9RPE
then
2a. Back Squat – 60% of best squat 7×2 no pauses fast as possible
2b. DB or Plate Squat Jumps – 25% of Squat for 7×3
2c. Unweighted Squat Jumps -7×3
2d. Assisted Jumps if have Bands and hook ups – 7×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Lateral Lunges- 3×8 each side 8RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s) superset Banded Leg Curls – 3×10

Day 4

Speed Work

Jump Rope 2 Minutes
Runner Holds/6 each
Abduction/Adduction/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
OH Lunge/10 each
Cat Camel/ 10
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to sprint 10 yards/2
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 backbedal 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
1. Bench Press – 90% of Day 2’s 5RM for 5×5
2a. KB/DB/BB Strict Press – 3RM 9RPE, then -10% for 2×3
2b. Pull-Ups – 5x submaximal
3a. Seated Arnold Presses- 5×10
3b. Tri-Delts – 5×10
4. Fat Bar Curls – 3×10

Day 5 (Max Effort Day)

1. Power Clean from Blocks (from floor if no blocks) – 1RM 9RPE
2a. Front Squats – 90% of Day 1’s 3RM for 5×3
2b. Skater Plyo Jumps w/weight – 5x5e leg
3a. Reverse Lunges – 4x8ea leg
3b. BB Good Mornings – 4×5 starting at a 7RPE ending at a 9RPE
4a. Single Leg Glute Bridges – 3×8 each leg
4b. Standing Calf Raises (Performed barefoot) – 3×15 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=”Week19, Week20, Week21, Week22″]

Week 19

Day 1

Speed Work

Jump Rope 2 minutes
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
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
Hang Clean from Knee *preferably blocks – 90% of last week’s 3RM for 3×3
Front Squat – 90% of last week’s 3RM for 3×3 no pauses superset with Single Leg Hop + Broad Jump – 3x3ea + 2
Deadlits Velocity Based – 65% straight weight 5×3 with 60-90sec rest >.75 m/s
Reverse Hypers or Band Pull-Throughs – 3×30 seconds

Day 2

Strength
Hang Power Snatch from Knee *preferably blocks – 90% of last week’s 3RM for 2×3
Bench Press – 90% of last week’s 5RM for 3×5
BB Upright Rows – 3×5
Nosebreakers+Pullovers+CG Presses – 3×10+10+10
Staggered Carry Walk (OH + Farmer) – 3×25 yards each arm

Day 3 (Power Development)

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 10yards/2
B-Skip/2
B-Skip to Sprint 10yards/2
Build up Sprints 40yards x 3
Work on 10yd Starts x 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

1. Back Squat – 5RM 8RPE
then
2a. Back Squat – 50% of best squat 5×2 no pauses fast as possible
2b. DB or Plate Squat Jumps – 15% of Squat for 5×3
2c. Unweighted Squat Jumps -5×3
2d. Assisted Jumps if have Bands and hook ups – 5×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Lateral Lunges- 3×8 each side 8RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s) superset Banded Leg Curls – 3×10

Day 4

Speed Work
Jump Rope 2 Minutes
Abduction/Adduction/6 each
Standing Oblique/6 each
Squat & Reach 5 ea side
OH Lunge/10 each
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
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
1. Bench Press – Day 2’s weight for 3×5
2a. KB/DB/BB Strict Press – 90% of last week’s 3RM for 3×3
2b. Pull-Ups – 3x submaximal
3a. Seated Arnold Presses- 3×10
3b. Tri-Delts – 3×10
4. Fat Bar Curls – 3×10

Day 5 (Max Effort Day)

1. Power Clean from Blocks (from floor if no blocks) – 80% of last week’s 2RM for 2×2
2a. Front Squats – Day 1’s weight for 3×3
2b. Skater Plyo Jumps w/weight – 3x5e leg
3a. Reverse Lunges – 3x8ea leg
3b. BB Good Mornings – 3×5 starting at a 7RPE ending at a 8RPE
4a. Single Leg Glute Bridges – 3×8 each leg
4b. Standing Calf Raises (Performed barefoot) – 3×15 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=”Week18, Week19, Week20, Week21″]

Week 18

Day 1

Strength
Hang Clean from Knee *preferably blocks – 3RM 8RPE,then -10% for 2×3
Front Squat – 3RM(1st rep paused 3 seconds) 8RPE, then -10% for 3×3 no pauses superset with Single Leg Hop + Broad Jump – 4x3ea + 2
Deadlits Velocity Based – 68% straight weight 6×3 with 60-90sec rest >.75 m/s
Reverse Hypers or Band Pull-Throughs – 3×45 seconds

Day 2

Strength
Hang Power Snatch from Knee *preferably blocks – 3RM 8RPE, then -10% for 3
Bench Press – 5RM(paused 2 seconds on chest each rep) 8RPE, then -10% for 3×5 no pauses
BB Upright Rows – 4×5
Nosebreakers+Pullovers+CG Presses – 4×10+10+10
Staggered Carry Walk (OH + Farmer) – 4×25 yards each arm

Day 3 (Power Development)

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
1. Back Squat – 5RM 8RPE
then
2a. Back Squat – 55% of best squat 6×2 no pauses fast as possible
2b. DB or Plate Squat Jumps – 20% of Squat for 6×3
2c. Unweighted Squat Jumps -6×3
2d. Assisted Jumps if have Bands and hook ups – 6×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Lateral Lunges- 3×8 each side 8RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s) superset Banded Leg Curls – 3×10

Day 4

Strength
1. Bench Press – 90% of Day 2’s 5RM for 5×5
2a. KB/DB/BB Strict Press – 3RM 8RPE, then -10% for 3×3
2b. Pull-Ups – 4x submaximal
3a. Seated Arnold Presses- 4×10
3b. Tri-Delts – 4×10
4. Fat Bar Curls – 3×10

Day 5 (Max Effort Day)

1. Power Clean from Blocks (from floor if no blocks) – 2RM 9RPE
2a. Front Squats – 90% of Day 1’s 3RM for 5×3
2b. Skater Plyo Jumps w/weight – 5x5e leg
3a. Reverse Lunges – 4x8ea leg
3b. BB Good Mornings – 4×5 starting at a 7RPE ending at a 9RPE
4a. Single Leg Glute Bridges – 3×8 each leg
4b. Standing Calf Raises (Performed barefoot) – 3×15 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=”Week17, Week18, Week19, Week20″]

Week 17

Day 1

Strength
Hang Clean from Knee *preferably blocks – 3RM 7RPE,then -10% for 2×3
Front Squat – 3RM(1st rep paused 3 seconds) 7RPE, then -10% for 2×3 no pauses with Single Leg Hop + Broad Jump – 3x3ea + 2
Deadlits Velocity Based – 65% straight weight 6×3 with 60-90sec rest >.75 m/s
Reverse Hypers or Band Pull-Throughs – 3×45 seconds

Day 2

Strength
Hang Power Snatch from Knee *preferably blocks – 3RM 7RPE, then -10% for 3
Bench Press – 5RM(paused 2 seconds on chest each rep) 7RPE, then -10% for 2×5 no pauses
BB Upright Rows – 4×5
Nosebreakers+Pullovers+CG Presses – 4×10+10+10
Staggered Carry Walk (OH + Farmer) – 4×25 yards each arm

Day 3 (Power Development)

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
1. Back Squat – 5RM 7RPE
then
2a. Back Squat – 50% of best squat 6×2 no pauses fast as possible
2b. DB or Plate Squat Jumps – 15% of Squat for 6×3
2c. Unweighted Squat Jumps -6×3
2d. Assisted Jumps if have Bands and hook ups – 6×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Lateral Lunges- 3×8 each side 8RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s) superset Banded Leg Curls – 3×10

Day 4

Strength
1. Bench Press – 90% of Day 2’s 5RM for 5×5
2a. KB/DB/BB Strict Press – 3RM 7RPE, then -10% for 3×3
2b. Pull-Ups – 3x submaximal
3a. Seated Arnold Presses- 3×10
3b. Tri-Delts – 3×10
4. Fat Bar Curls – 3×10

Day 5 (Max Effort Day)

1. Power Clean from Blocks (from floor if no blocks) – 2RM 8RPE
2a. Front Squats – 90% of Day 1’s 3RM for 5×3
2b. Skater Plyo Jumps w/weight – 5x5e leg
3a. Reverse Lunges – 4x8ea leg
3b. BB Good Mornings – 4×5 starting at a 7RPE ending at a 8RPE
4a. Single Leg Glute Bridges – 3×8 each leg
4b. Standing Calf Raises (Performed barefoot) – 3×15 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=”Week16, Week17, Week18, Week19″]

Week 16

Day 1

Strength
Hang Power Snatch (Hang Snatch Pulls for a Regression) – 3RM 9RPE, then -10% for 2×3
Tempo Front Squat (5 sec eccent, 2 sec pause bottom, explosive concentric) – 3RM 9.5RPE, then -10% for 2×3 superset with Depth Jumps to Box Jump – 3×3 at 80% Height
Snatch Grip Deadlift Eccentric Slower than Concentric – 3RM 9.5RPE, then -10% for 3
Unilateral Farmers Walk – 3x20yd ea arm (starting at 7RPE ending at 9RPE)

Day 2

6 sets (Focus on step count)
Sled Drag (Back Pack, Rock, or other Item) 10 yards Heavy as possible, Release, and sprint 15 yards x 5
Rest 3-4 minutes

Strength
Closegrip Bench Press (pause 2 seconds on chest each rep) – 5RM 9.5RPE, then -10% for 5
Strict Press – 5RM 9.5RPE
Dips or Bench Dips – 5 x submaximal use weight if getting more than 10 reps or 5 x 10 reps with Backpack for Load
Pullups/Chin-Ups (supinated grip and varied widths) – 5 x submaximal use weight if getting more than 10 reps

Day 3

Hang P. Clean (Hang Clean Pull for a Regression) – 3RM 9RPE, then -10% for 2×3
Split Squats both feet on the ground (slower eccentric) – 4×8 each leg superset with Prisoner Jump Squats – 4×5
Weighted Stair or Box Step Ups – 3x8ea leg starting at a 7RPE ending at a 9RPE

Day 4

Strength
Bench Press – 5×3 at 83%
Push Press – 3RM 9.5RPE
Bentover Rows – 4×8 superset with Hang Muscle Snatch – 4×5
Snatch Grip Barbell Hang High Pulls – 4×5

Day 5

Back Squat – 5RM 9RPE
Reverse Lunges – 4x8ea leg starting at a 7RPE ending at a 9RPE superset with BB RDLs – 4×8 starting at a 7RPE ending at a 9RPE
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 7-9RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week15, Week16, Week17, Week18″]

Week 15

Day 1

Strength
Hang Power Snatch (Hang Snatch Pulls for a Regression) – 90% of last week’s 3RM for 2×3
Tempo Front Squat (5 sec eccent, 2 sec pause bottom, explosive concentric) – 90% of last week’s 3RM for 3×3 superset with Depth Jumps to Box Jump – 3×3 at 80% Height
Snatch Grip Deadlift Eccentric Slower than Concentric – 90% of last week’s 3RM for 2×3
Unilateral Farmers Walk – 3x20yd ea arm (starting at 7RPE ending at 8RPE)

Day 2

6 sets (Focus on step count)
Sled Drag (Back Pack, Rock, or other Item) 10 yards Heavy as possible, Release, and sprint 15 yards x 5
Rest 3-4 minutes

Strength
Closegrip Bench Press (pause 2 seconds on chest each rep) – 90% of last week’s 5RM for 2×5
Strict Press – 90% of last week’s 5RM for 3×5
Dips or Bench Dips – 3 x submaximal use weight if getting more than 10 reps or 3 x 10 reps with Backpack for Load
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) – 90% of last week’s 3RM for 2×3
Split Squats both feet on the ground (slower eccentric) – 3×8 each leg superset with Prisoner Jump Squats – 3×5
Weighted Stair or Box Step Ups – 3x8ea leg starting at a 7RPE ending at a 8RPE

Day 4

Strength
Bench Press – 3×5 at 80%
Push Press – 90% of last week’s 3RM for 3×3
Bentover Rows – 3×8 superset with Hang Muscle Snatch – 3×5
Snatch Grip Barbell Hang High Pulls – 3×5

Day 5

Back Squat (1st rep paused 5 seconds) – 90% of last week’s 5RM for 2×5 no pauses
Reverse Lunges – 3x8ea leg starting at a 7RPE ending at a 8RPE superset with BB RDLs – 3×8 starting at a 7RPE ending at a 8RPE
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 7-9RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week14, Week15, Week16, Week17″]

Week 14

Day 1

Strength
Hang Power Snatch (Hang Snatch Pulls for a Regression) – 3RM 8RPE, then -10% for 2×3
Tempo Front Squat (5 sec eccent, 2 sec pause bottom, explosive concentric) – 3RM 9RPE, then -10% for 3×3 superset with Depth Jumps to Box Jump – 4×3 at 80% Height
Snatch Grip Deadlift Eccentric Slower than Concentric – 3RM 9RPE, then -10% for 2×3
Unilateral Farmers Walk – 3x20yd ea arm (starting at 7RPE ending at 8RPE)

Day 2

6 sets (Focus on step count)
Sled Drag (Back Pack, Rock, or other Item) 10 yards Heavy as possible, Release, and sprint 15 yards x 5
Rest 3-4 minutes

Strength
Closegrip Bench Press (pause 2 seconds on chest each rep) – 5RM 9RPE, then -10% for 2×5
Strict Press – 5RM 9RPE, then -10% for 2×5
Dips or Bench Dips – 5 x submaximal use weight if getting more than 10 reps or 5 x 10 reps with Backpack for Load
Pullups/Chin-Ups (supinated grip and varied widths) – 5 x submaximal use weight if getting more than 10 reps

Day 3

Hang P. Clean (Hang Clean Pull for a Regression) – 3RM 8RPE, then -10% for 2×3
Split Squats both feet on the ground (slower eccentric) – 4×8 each leg superset with Prisoner Jump Squats – 4×5
Weighted Stair or Box Step Ups – 3x8ea leg starting at a 7RPE ending at a 9RPE

Day 4

Strength
Bench Press – 5×5 at 78%
Push Press – 3RM 9RPE, then -10% for 2×3
Bentover Rows – 3×8 superset with Hang Muscle Snatch – 3×5
Snatch Grip Barbell Hang High Pulls – 3×5

Day 5

Back Squat (1st rep paused 5 seconds) – 5RM 9RPE, then -10% for 2×5 no pauses
Reverse Lunges – 3x8ea leg starting at a 7RPE ending at a 9RPE superset with BB RDLs – 3×8 starting at a 7RPE ending at a 9RPE
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 7-9RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week13, Week14, Week15, Week16″]

Week 13

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) – 3RM 7RPE, then -10% for 2×3
Tempo Front Squat (5 sec eccent, 2 sec pause bottom, explosive concentric) – 3RM 8RPE, then -10% for 2×3 superset with Depth Jumps to Box Jump – 3×3 at 80% Height
Snatch Grip Deadlift Eccentric Slower than Concentric – 3RM 8RPE, then -10% for 2×3
Unilateral Farmers Walk – 3x20yd ea arm (starting at 7RPE ending at 8RPE)

Day 2

6 sets (Focus on step count)
Sled Drag (Back Pack, Rock, or other Item) 10 yards Heavy as possible, Release, and sprint 15 yards x 4
Rest 3-4 minutes

Strength
Closegrip Bench Press (pause 2 seconds on chest each rep) – 5RM 8RPE, then -10% for 2×5
Strict Press – 5RM 8RPE, then -10% for 2×5
Dips or Bench Dips – 4 x submaximal use weight if getting more than 10 reps or 4 x 10 reps with Backpack for Load
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) – 3RM 7RPE, then -10% for 2×3
Split Squats both feet on the ground (slower eccentric) – 3×8 each leg superset with Prisoner Jump Squats – 3×5
Weighted Stair or Box Step Ups – 3x8ea leg starting at a 7RPE ending at a 9RPE

Day 4

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

Strength
Bench Press – 5×5 at 75%
Push Press – 3RM 8RPE, then -10% for 2×3
Bentover Rows – 3×8 superset with Hang Muscle Snatch – 3×5
Snatch Grip Barbell Hang High Pulls – 3×5

Day 5

Back Squat (1st rep paused 5 seconds) – 5RM 8RPE, then -10% for 2×5 no pauses
Reverse Lunges – 3x8ea leg starting at a 7RPE ending at a 8RPE superset with BB RDLs – 3×8 starting at a 7RPE ending at a 8RPE
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 7-9RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week12, Week13, Week14, Week15″]

Week 12

Day 1

Strength
Hang Clean from Hip+Knee – 1+1RM 9 RPE, then -15% for 2×2+2
Front Squat – 3RM no misses, then -10% for 3×3 superset with Russian Hops – 4x3ea leg max height
Deadlits (eccentric slower than concentric) – 5RM 9.5 RPE, then -10% for 2×5

Day 2

Strength
Hang P. Snatch + OH Squat – 1+1RM 9 RPE, then -15% for 2×2+2
Bench Press – 3RM no misses, then -10% for 3×3
Closegrip Floor Presses – 6RM, then -15% for 2×6 last set is 6+
Plate Batwing Rows – 4×8 pausing on chest 2 sec ea ending with an 9.5RPE
BB Zercher Carry – 4x25yd ending with a 9.5RPE

Day 3 (Power Development)

Rest 90-120 seconds

Test 40yd dash x 2-3

Strength
1. Front Squat – 1RM 9RPE
then
2a. Front Squat – 75% of Above Squat 7×1 fast as possible
2b. DB or Plate Squat Jumps – 15% of Squat for 7×3
2c. Unweighted Squat Jumps – 7×3
2d. Assisted Jumps if have Bands and hook ups – 7×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 3×5 each side 9RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Speed Work
Jump Rope 2 Minutes
Frankensteins 2 x 10ea leg
Knee to Chest 2 x 10ea leg
Walking Quad Stretch 2 x 10ea leg
Quadruped Thoracic Extension+Rotation x 10 ea side
Squat & Reach 5 ea side
PVC OH Lunge/10 each
Hip Flexor Stretch
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
1. Bench Press – 90% of Day 2’s 3RM for 6×3
2a. Barbell Z Press – 5RM, then -10% for 3×5
2b. Pull-Ups – 4x submaximal
3a. Hang Barbell Muscle Snatch – 3×8
3b. Plate Lateral Raises – 3×10
4. Fat Bar Curls – 3×10

Day 5 (Max Effort Day)

1. Clean – 1RM 9RPE
2a. Front Squats – 90% of Day 1’s 3RM for 6×3
2b. Plate Ice Skater Jumps – 5x5e leg
3a. BB foot in front step ups- 4x5ea leg starting at a 7RPE ending at a 9RPE
3b. BB RDLs – 4×8 starting at a 7RPE ending at a 9RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. 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=”Week11, Week12, Week13, Week14″]

Week 11

Day 1

Speed Work
Jump Rope Unilateral 3 x 1 minute per leg
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Fire Hydrant/10 each
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
Hang Clean from Hip+Knee – 2+2RM 8RPE
Front Squat – 90% of 3RM for 3×3 superset with Russian Hops – 3x3ea leg max height
Deadlits (eccentric slower than concentric) – 90% of 5RM for 3×5

Day 2

Strength
Hang P. Snatch + OH Squat – 2+2RM 8RPE
Bench Press – 3RM at 9RPE
Closegrip Floor Presses – 90% of 6RM for 3×6
Plate Batwing Rows – 3×8 pausing on chest 2 sec ea ending with an 8RPE
BB Zercher Carry – 3x25yd ending with a 9RPE

Day 3 (Power Development)

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

Strength
1. Front Squat – 1RM Paused 3 secs 8RPE
then
2a. Front Squat – 65% of Above Squat 6×1 no pauses fast as possible
2b. DB or Plate Squat Jumps – 15% of Squat for 6×3
2c. Unweighted Squat Jumps – 6×3
2d. Assisted Jumps if have Bands and hook ups – 6×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 3×5 each side 9RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Speed Work
Jump Rope 2 Minutes
Frankensteins 2 x 10ea leg
Knee to Chest 2 x 10ea leg
Walking Quad Stretch 2 x 10ea leg
Quadruped Thoracic Extension+Rotation x 10 ea side
Squat & Reach 5 ea side
PVC OH Lunge/10 each
Hip Flexor Stretch
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
1. Bench Press – 90% of Day 2’s 3RM for 5×3
2a. Barbell Z Press – 90% of 5RM for 3×5
2b. Pull-Ups – 3x submaximal
3a. Hang Barbell Muscle Snatch – 3×8
3b. Plate Lateral Raises – 3×10
4. Fat Bar Curls – 3×10

Day 5 (Max Effort Day)

1. Clean – 2RM 9RPE
2a. Front Squats – 90% of best 3RM for 3×3
2b. Plate Ice Skater Jumps – 3x5e leg
3a. BB foot in front step ups- 4x5ea leg starting at a 7RPE ending at a 9RPE
3b. BB RDLs – 4×8 starting at a 7RPE ending at a 9RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. 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=”Week10, Week11, Week12, Week13″]

Week 10

Day 1

Speed Work
Jump Rope Unilateral 3 x 1 minute per leg
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
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
Hang Clean from Hip+Knee – 2+2RM 9.5RPE, then -10% for 2×2+2
Front Squat – 3RM 9.5RPE, then -10% for 3×3 superset with Russian Hops – 4x3ea leg max height
Deadlits (eccentric slower than concentric) – 5RM 8RPE, then -10% for 2×5

Day 2

Strength
Hang P. Snatch + OH Squat – 2+2RM 9.5RPE, then -10% for 2×2+2
Bench Press – 3RM 9.5RPE, then -10% for 3×3
Closegrip Floor Presses – 6RM, then -15% for 2×6 last set is 6+ leave 1RIR
Plate Batwing Rows – 4×8 pausing on chest 2 sec ea ending with a 9.5RPE
BB Zercher Carry – 4x25yd ending with a 9.5RPE

Day 3 (Power Development)

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

Strength
1. Front Squat – 1RM Paused 1 sec 9RPE
then
2a. Front Squat – 75% of Above Squat 7×1 no pauses fast as possible
2b. DB or Plate Squat Jumps – 15% of Squat for 7×3
2c. Unweighted Squat Jumps – 7×3
2d. Assisted Jumps if have Bands and hook ups – 7×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 3×5 each side 9RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Strength
1. Bench Press – 90% of Day 2’s 3RM for 6×3
2a. Barbell Z Press – 5RM 9.5RPE, then -10% for 4×5
2b. Pull-Ups – 5x submaximal
3a. Hang Barbell Muscle Snatch – 3×8
3b. Plate Lateral Raises – 3×10
4. Fat Bar Curls – 3×10

Day 5 (Max Effort Day)

1. Clean – 3RM 9.5RPE
2a. Front Squats – 90% of Day 1’s 3RM for 6×3
2b. Plate Ice Skater Jumps – 6x5e leg
3a. BB foot in front step ups- 4x5ea leg starting at a 7RPE ending at a 9RPE
3b. BB RDLs – 4×8 starting at a 7RPE ending at a 9RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. 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=”Week9, Week10, Week11, Week12″]

Week 9

Day 1

[Speed Work
Jump Rope Unilateral 3 x 1 minute per leg
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Fire Hydrant/10 each
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
Half Kneeling to sprint 15 yds x 5
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
Hang Clean from Hip+Knee – 2+2RM 9RPE, then -10% for 2×2+2
Front Squat – 3RM 9RPE, then -10% for 3×3 superset with Russian Hops – 4x3ea leg max height
Deadlits (eccentric slower than concentric) – 5RM 8RPE, then -10% for 2×5

Day 2

Strength
Hang P. Snatch + OH Squat – 2+2RM 9RPE, then -10% for 2×2+2
Bench Press – 3RM 9RPE, then -10% for 3×3
Closegrip Floor Presses – 6RM, then -15% for 2×6 last set is 6+ leave 1RIR
Plate Batwing Rows – 4×8 pausing on chest 2 sec ea ending with a 9RPE
BB Zercher Carry – 4x25yd ending with a 9 RPE

Day 3 (Power Development)

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

Day 4

Strength
1. Bench Press – 90% of Day 2’s 3RM for 6×3
2a. Barbell Z Press – 5RM 9RPE, then -10% for 4×5
2b. Pull-Ups – 5x submaximal
3a. Hang Barbell Muscle Snatch – 3×8
3b. Plate Lateral Raises – 3×10
4. Fat Bar Curls – 3×10

Day 5 (Max Effort Day)

1. Clean – 3RM 9RPE
2a. Front Squats – 90% of Day 1’s 3RM for 6×3
2b. Plate Ice Skater Jumps – 6x5e leg
3a. BB foot in front step ups- 4x5ea leg starting at a 7RPE ending at a 9RPE
3b. BB RDLs – 4×8 starting at a 7RPE ending at a 9RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. 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=”Week8, Week9, Week10, Week11″]

Week 8

Day 1

Strength
Hang Clean from Hip – 3RM, then -10% for 2×3
Front Squat – 5RM, then -10% for 2×5 superset with Prisoner Squat Jumps bringing knees to chest – 3×5
Deadlits Velocity Based – 75% straight weight 10×1 with 60-90sec rest >.75 m/s
Reverse Hypers or Band Pull-Throughs – 3×55 seconds

Day 2

Strength
Hang P. Snatch from Hip – 1RM (9RPE), then -20% for 3
Bench Press – 5RM, then -10% for 2×5
BB Rows Paused 2 sec on sternum – 4×5
Nosebreakers+Pullovers+CG Presses – 4×10+10+10
Unilateral Farmers Walk – 4×25 yards each arm

Day 3 (Power Development)

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 10yards/2
B-Skip/2
B-Skip to Sprint 10yards/2
Build up Sprints 40yards x 3
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
1. Back Squat – 1RM Paused 1 sec 9RPE
then
2a. Back Squat – 80% of Above Squat 6×1 no pauses fast as possible
2b. DB or Plate Squat Jumps – 25% of Squat for 6×3
2c. Unweighted Squat Jumps – 6×3
2d. Assisted Jumps if have Bands and hook ups – 6×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 3×8 each side 8RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Speed Work
Jump Rope 2 Minutes
Runner Holds/6 each
Abduction/Adduction/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
OH Lunge/10 each
Cat Camel/ 10
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to sprint 10 yards/2
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 backbedal 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
1. Bench Press – 90% of Day 2’s 5RM for 5×5
2a. KB/DB/BB Push Press – 5RM, then -10% for 3×5
2b. Pull-Ups – 4x submaximal
3a. Seated DB Clean & Press – 3×10
3b. Plate Front Raises – 3×10
4. Fat Bar Curls – 3×10

Day 5 (Max Effort Day)

1. Clean from Blocks (from floor if no blocks) – 1RM
2a. Front Squats – 90% of Day 1’s 5RM for 5×5
2b. Crossover Jumps – 5x5e leg
3a. BB or DB Lunges – 4x5ea leg starting at a 7RPE ending at a 9RPE
3b. BB Unilateral RDLs – 4x5ea leg starting at a 7RPE ending at a 9RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. 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=”Week7, Week8, Week9, Week10″]

Week 7

Day 1

Speed Work
Jump Rope 2 minutes
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
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
Hang Clean from Hip – 90% of 3RM for 3×3
Front Squat – 5RM 9.5RPE superset with Prisoner Squat Jumps bringing knees to chest – 3×5
Deadlits Velocity Based – 65% straight weight 6×2 with 60-90sec rest >.75 m/s
Reverse Hypers or Band Pull-Throughs – 3×40 seconds

Day 2

Strength
Hang P. Snatch from Hip – 90% of 3RM for 2×3
Bench Press – 5RM 9.5RPE
BB Rows Paused 2 sec on sternum – 4×5
Nosebreakers+Pullovers+CG Presses – 3×10+10+10
Unilateral Farmers Walk – 4×25 yards each arm

Day 3 (Power Development)

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
1. Back Squat – 1RM Paused 5 sec 8RPE
then
2a. Back Squat – 70% of Above Squat 5×1 no pauses fast as possible
2b. DB or Plate Squat Jumps – 15% of Squat for 5×3
2c. Unweighted Squat Jumps – 5×3
2d. Assisted Jumps if have Bands and hook ups – 5×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 3×8 each side 8RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Strength
1. Bench Press – 90% of Day 2’s 5RM for 5×5
2a. KB/DB/BB Push Press – 90% of 5RM for 5×5
2b. Pull-Ups – 5x submaximal
3a. Seated DB Clean & Press – 3×10
3b. Plate Front Raises – 3×10
4. Fat Bar Curls – 3×10

Day 5 (Max Effort Day)

1. Clean from Blocks (from floor if no blocks) – 2RM 9.5RPE
2a. Front Squats – 90% of Day 1’s 5RM for 5×5
2b. Crossover Jumps – 5x5e leg
3a. BB or DB Lunges – 3x5ea leg starting at a 7RPE ending at a 8RPE
3b. BB Unilateral RDLs – 3x5ea leg starting at a 7RPE ending at a 8RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. 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=”Week6, Week7, Week8, Week9″]

Week 6

Day 1

Strength
Hang Clean from Hip – 3RM 9.5RPE, then -10% for 2×3
Front Squat – 5RM 9RPE, then -10% for 2×5 superset with Prisoner Squat Jumps bringing knees to chest – 3×5
Deadlits Velocity Based – 70% straight weight 8×2 with 60-90sec rest >.75 m/s
Reverse Hypers or Band Pull-Throughs – 3×50 seconds

Day 2

Strength
Hang P. Snatch from Hip – 3RM 9RPE, then -10% for 3
Bench Press – 5RM 9RPE, then -10% for 2×5
BB Rows Paused 2 sec on sternum – 4×5
Nosebreakers+Pullovers+CG Presses – 4×10+10+10
Unilateral Farmers Walk – 4×25 yards each arm

Day 3 (Power Development)

Speed Work
Jump Rope 2 x 60 sec
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline Position Work
Cat Camel/ 10
Hip Flexor Stretch
A-Skip/2
A-Skip to sprint 10yards/2
B-Skip/2
B-Skip to Sprint 10yards/2
Build up Sprints 40yardsx3 rest 30 seconds
(On Knee Med Ball Chest Pall for Distnace x 3 (Go Heavy) (use hips) rest 45 sec superset with Work on 10yd Starts) x 3

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

Strength
1. Back Squat – 1RM Paused 3 sec 9RPE
then
2a. Back Squat – 75% of Above Squat 6×1 no pauses fast as possible
2b. DB or Plate Squat Jumps – 20% of Squat for 6×3
2c. Unweighted Squat Jumps -6×3
2d. Assisted Jumps if have Bands and hook ups – 6×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 3×8 each side 8RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Strength
1. Bench Press – 90% of Day 2’s 5RM for 5×5
2a. KB/DB/BB Push Press – 5RM 9.5RPE, then -10% for 3×5
2b. Pull-Ups – 4x submaximal
3a. Seated DB Clean & Press – 3×10
3b. Plate Front Raises – 3×10
4. Fat Bar Curls – 3×10

Day 5 (Max Effort Day)

1. Clean from Blocks (from floor if no blocks) – 3RM 9.5RPE
2a. Front Squats – 90% of Day 1’s 5RM for 5×5
2b. Crossover Jumps – 5x5e leg
3a. BB or DB Lunges – 4x5ea leg starting at a 7RPE ending at a 9RPE
3b. BB Unilateral RDLs – 4x5ea leg starting at a 7RPE ending at a 9RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. 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=”Week5, Week6, Week7, Week8″]

Week 5

Day 1

Strength
Hang Clean from Hip – 3RM 9RPE,then -10% for 2×3
Front Squat – 5RM 9RPE, then -10% for 2×5 with Prisoner Squat Jumps bringing knees to chest – 3×5
Deadlits Velocity Based – 65% straight weight 8×2 with 60-90sec rest >.75 m/s
Reverse Hypers or Band Pull-Throughs – 3×45 seconds

Day 2

Strength
Hang P. Snatch from Hip – 3RM 8RPE no misses, then -10% for 3
Bench Press – 5RM 9RPE, then -10% for 2×5
BB Rows Paused 2 sec on sternum – 4×5
Nosebreakers+Pullovers+CG Presses – 4×10+10+10
Unilateral Farmers Walk – 4×25 yards each arm

Day 3 (Power Development)

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
1. Back Squat – 1RM Paused 3 sec 8 RPE
then
2a. Back Squat – 75% of Above Squat 5×1 no pauses fast as possible
2b. DB or Plate Squat Jumps – 15% of Squat for 5×3
2c. Unweighted Squat Jumps -5×3
2d. Assisted Jumps if have Bands and hook ups – 5×3 (use green band if weigh over 200lb, purple if under 200lb)
3. Cossack’s Squats (Lunges) – 3×8 each side 8RPE (https://www.youtube.com/watch?v=SNEHrRPfdvI&t=200s)

Day 4

Strength
1. Bench Press – 90% of Day 2’s 5RM for 5×5
2a. KB/DB/BB Push Press – 5RM 9RPE, then -10% for 4×5
2b. Pull-Ups – 5x submaximal
3a. Seated DB Clean & Press – 3×10
3b. Plate Front Raises – 3×10
4. Fat Bar Curls – 3×10

Day 5 (Max Effort Day)

1. Clean from Blocks (from floor if no blocks) – 3RM 9RPE
2a. Front Squats – 90% of Day 1’s 5RM for 5×5
2b. Crossover Jumps – 5x5e leg
3a. BB or DB Lunges – 4x5ea leg starting at a 7RPE ending at a 9RPE
3b. BB Unilateral RDLs – 4x5ea leg starting at a 7RPE ending at a 9RPE
4a. Carpet Slider or TRX Leg Curls – 3×10 staying around a 9RPE (***Hips remain in extension the entire time.)
4b. 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=”Week4, Week5, Week6, Week7″]

Week 4

Day 1

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 with Seated Jumps – 3×5 at 85% height
Snatch Grip Deadlift Eccentric Slower than Concentric – 5RM 9.5RPE,then -10% for 2×5
BB Unilateral Farmers Walk – 3x35yd ea arm (starting at 7RPE ending at 9RPE)

Day 2

6 sets (Focus on step count)
Sled Drag (Back Pack, Rock, or other Item) 10 yards Heavy as possible, Release, 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 or Bench Dips – 4 x submaximal use weight if getting more than 10 reps or 4 x 10 reps with Backpack for Load
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 Rear Leg Elevated Split Squats (5 sec eccentric) – 1RM ea leg, then -20% for 3×3 ea leg
3. Side Lunges – 3x8ea leg starting at a 7RPE ending at a 9.5RPE

Day 4

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 3×5 superset with Seated Jumps – 3×5 at 75% Height
Snatch Grip Deadlift Eccentric Slower than Concentric – 90% of 5RM for 3×5
BB Unilateral Farmers Walk – 3x25yd ea arm (starting at 7RPE ending at 8RPE)

Day 2

6 sets (Focus on step count)
Sled Drag (Back Pack, Rock, or other Item) 10 yards Heavy as possible, Release, 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 or Bench Dips – 3 x submaximal use weight if getting more than 10 reps or 4 x 10 reps with Backpack for Load
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 Rear Leg Elevated Split Squats (5 sec eccentric) – 90% of 3RM for 3x3ea leg
3. 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 Jumps – 3×5 at 83% Height
Snatch Grip Deadlift Eccentric Slower than Concentric – 5RM 9RPE,then -10% for 2×5
BB Unilateral Farmers Walk – 3x30yd ea arm (starting at 7RPE ending at 9RPE)

Day 2

6 sets (Focus on step count)
Sled Drag (Back Pack, Rock, or other Item) 10 yards Heavy as possible, Release, 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 or Bench Dips – 4 x submaximal use weight if getting more than 10 reps or 4 x 10 reps with Backpack for Load
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 Rear Leg Elevated Split Squats (5 sec eccentric) – 3RM ea leg, then -10% for 2×3
3. Side Lunges – 3x8ea leg starting at a 7RPE ending at a 9RPE

Day 4

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
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1, Week2, Week3, Week4″]

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 with Seated Jumps – 3×5 at 80% Height
Snatch Grip Deadlift Eccentric Slower than Concentric – 5RM 8RPE, then -10% for 2×5
BB Unilateral Farmers Walk – 3x30yd ea arm (starting at 7RPE ending at 8RPE)

Day 2

6 sets (Focus on step count)
Sled Drag (Back Pack, Rock, or other Item) 10 yards Heavy as possible, Release, and sprint 15 yards x 4
Rest 3-4 minutes

Strength
Closegrip Bench Press – 10RM 8RPE, then -10% for 2×10
BB Push Press – 10RM 8RPE, then -10% for 2×10
Dips or Bench Dips – 4 x submaximal use weight if getting more than 10 reps or 4 x 10 reps with Backpack for Load
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 Rear Leg Elevated Split Squats (5 sec eccentric) – 3RMea leg 9.5RPE, then -10% for 2×3
Side Lunges – 3x8ea leg starting at a 7RPE ending at a 9RPE

Day 4

Ice Skaters with Plate (focus is maximum distance and change of direction) – 4x10ea side **(Use a Plate 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 Plate 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 7-9RPE (load with a DB or Plate) ***eccentric on calf raises is slower than concentric

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