|
WEEKS
1-8
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
|
Hang
Cleans
|
3*10
(increase weight 10 lbs each set)
|
|
Power
Squats
|
3*10 (increase weight 10 lbs each set)
|
|
Incline Bench Press
|
3*10
(increase weight 10 lbs each set)
|
|
Weighted
Dips
|
3*10
(increase weight 5 lbs each set)
|
|
D/B
Press
|
3*10
(increase weight 5 lbs each set)
|
|
Pull Ups
|
2
sets to failure
|
|
D/B
Curls
|
3*10
(increase weight 5 lbs each set)
|
|
Vertical
Jumps
|
3*10
(stick the landings with little noise and immediately repeat)
|
| Leg
Hops |
3*10 (stick the landings with little noise and immediately repeat) |
Core
Exercise Group: Complete 1*20 reverse crunches, 1*20 twisting crunches,
1*20 back extensions and 1*20 ball crunches
DAY
2
|
High
Pulls
|
3*10
(increase weight 10 lbs each set)
|
|
Squats
|
3*10
(increase weight 10 lbs each set)
|
|
D/B
Bench Press
|
3*10
(increase weight 10 lbs each set)
|
|
D/B
Reverse Flies
|
3*10
(increase weight 5 lbs each set)
|
|
Medicine
Ball Walking Lunges
|
2
walks
|
|
Seated
Rows
|
3*10
(increase weight 10 lbs each set)
|
|
Skull
Crushers
|
3*10
(increase weight 10 lbs each set)
|
|
Front
Pulldowns
|
3*10
(increase weight 10 lbs each set)
|
| Backwards
Long Jumps (for distance) |
3*10
(stick the landings with little noise and immediately repeat)
|
| Skips |
3*10 |
| Abdominals |
Vertical
Raises (25) |
DAY
3
|
B/B
Shrugs
|
3*10
(increase weight 10 lbs each set)
|
|
Deadlifts
|
3*10
(increase weight 10 lbs each set)
|
|
Bench
Press
|
3*10
(increase weight 10 lbs each set)
|
|
Reverse
Grip Pulldowns
|
3*10
(increase weight 10 lbs each set)
|
|
Side
Lunges
|
2*15
|
|
D/B
Press
|
3*10
(increase weight 5 lbs each set)
|
|
Chin
Ups
|
2 sets to failure
|
|
D/B
Hammer Curls
|
3*10
(increase weight 5 lbs each set)
|
| Tuck
Jumps |
3*10
(stick the landings with little noise and immediately repeat) |
| Bounds |
3*10 |
Core
Exercise Group: Complete 1*20 reverse crunches, 1*20 twisting crunches,
1*20 back extensions and 1*20 ball crunches
WEEKS
9-16
1)
Utilize the 1-2-3-4 stretching routine.
2) Add medicine ball weight to the core exercise group.
DAY
1
|
Power
Cleans
|
4*5
(increase weight 10 lbs each set)
|
|
Power
Squats
|
4*8
(increase weight 10 lbs each set)
|
|
Incline
Bench Press
|
4*8
(increase weight 10 lbs each set)
|
|
Weighted
Dips
|
2*fail
(increase weight 5 lbs each set)
|
|
Single
Arm D/B Press
|
2*8
(increase weight 5 lbs each set)
|
|
Weighted
Pull Ups
|
2*fail
(increase weight 5 lbs each set)
|
|
D/B
Curls
|
2*8
(increase weight 5 lbs each set)
|
|
Vertical
Tuck Jumps
|
3*8
(stick the landings with little noise and immediately repeat)
|
| Single
Leg Hops |
(for
height) (each leg) 3*8 (stick the landings with little noise
and immediately repeat) |
Core
Exercise Group: Complete 1*20 reverse crunches, 1*20 twisting crunches,
1*20 back extensions and 1*20 ball crunches
DAY
2
|
High
Pulls
|
4*5
(increase weight 10 lbs each set)
|
|
Power
Squats
|
4*8
(increase weight 10 lbs each set)
|
|
Standing
Presses
|
4*8
(increase weight 10 lbs each set)
|
|
D/B
Reverse Flies
|
2*8
(increase weight 5 lbs each set)
|
|
D/B
Lunges
|
2*8
(each leg) Heavy !!
|
|
Seated
Rows
|
2*8
(increase weight 10 lbs each set)
|
|
Skull
Crushers
|
2*8
(increase weight 10 lbs each set)
|
|
Front
Pulldowns
|
2*8
(increase weight 10 lbs each set)
|
| Backwards
Jumps |
3*8
(stick the landings with little noise and immediately repeat) |
| Power
Skips |
3*8
|
Core
Exercise Group: Complete 1*20 reverse crunches, 1*20 twisting crunches,
1*20 back extensions and 1*20 ball crunches
DAY
3
|
B/B
Power Shrugs
|
4*8
(increase weight 10 lbs each set)
|
|
Deadlifts
|
4*8
(increase weight 10 lbs each set)
|
|
Bench
Press
|
4*8
(increase weight 10 lbs each set)
|
|
Reverse
Grip Pulldowns
|
2*8
(increase weight 10 lbs each set)
|
|
Side
Lunges
|
2*8
(each leg) Heavy !!
|
|
D/B
Press
|
2*8
(increase weight 5 lbs each set)
|
|
Chin
Ups
|
2
sets to failure
|
|
D/B
Hammer Curls
|
2*8
(increase weight 5 lbs each set)
|
| Rim
Jumps |
3*10 |
| Bounds |
3*10
|
Core
Exercise Group: Complete 1*20 reverse crunches, 1*20 twisting crunches,
1*20 back extensions and 1*20 ball crunches
WEEKS
16-25
1)
Utilize the 1-2-3-4 stretching routine.
2) Add medicine ball weight to the core exercise group.
DAY
1
|
Cleans
|
3*5
at 75%
|
|
Power
Squats
|
3*5
at 80%
|
|
D/B
Incline Press
|
4*8
(increase weight 5 lbs each set)
|
|
D/B
Rows
|
4*8
(increase weight 5 lbs each set)
|
|
D/B
Press
|
4*8
(increase weight 5 lbs each set)
|
|
Pull
Ups
|
3
sets to failure
|
|
D/B
Curls
|
4*8
(increase weight 5 lbs each set)
|
|
Progression
Box Jumps
|
Step
off the 12" box to ground, rapidly jumping to 24" box; step
off 24" box, rapidly jumping to 30" box (repeat 10 times)
|
| Single
Leg Hops |
3*25
(each leg) |
Core
Exercise Group: Complete 1*20 reverse crunches, 1*20 twisting crunches,
1*20 back extensions, 1*20 ball crunches, 1 set of 30 seconds of
butt kickers and 1 set of 30 seconds of high knees
DAY
2
|
Split
Jerks
|
3*5
at 75% (use same weight as cleans)
|
|
Front
Squats
|
3*5
at 40% of max squat weight
|
|
Side
Step Lunges
|
3*15
(each leg) at 50% body weight
|
|
D/B
Bench Press
|
4*8
(increase weight 5 lbs each set)
|
|
Low
Rows
|
4*8
(increase weight 10 lbs each set)
|
|
Dips
|
3
sets to failure
|
|
Chin
Ups
|
3
sets to failure
|
|
B/B
Curls
|
4*8
(increase weight 10 lbs each set)
|
| Depth
Jumps |
Step
off the 24" box to ground, rapidly jumping vertically into air
(repeat 10 times); complete 3 sets |
| Side
Hops |
3*25
(each leg) |
Core
Exercise Group: Complete 1*20 reverse crunches, 1*20 twisting crunches,
1*20 back extensions, 1*20 ball crunches, 1 set of 30 seconds of
carioca and 1 set of 30 seconds of high knees
DAY
3
|
B/B
Power Shrugs
|
3*5
at 110% of max clean
|
|
Step
Lunges
|
3*15
(each leg) at 50% body weight
|
|
D/B
Incline Press
|
4*8
(increase weight 5 lbs each set)
|
|
Front
Pulldowns
|
4*8
(increase weight 10 lbs each set)
|
|
B/B
Curls
|
4*8
(increase weight 10 lbs each set)
|
|
Approach
Jumps
|
In
a controlled motion, begin leaning forward (like falling forward),
step forward and jump up using both legs, with maximal effort,
landing on both feet. Complete 3 sets of 8.
|
|
Tuck
Jumps
|
Begin
jumping in place with the least amount of time spent on the
floor as possible. Focus on driving the upper leg parallel
to the ground with heels brought up to glutes. Complete 3
sets of 8.
|
|
20
yard agility drill
|
Complete
3 sets
|
Core
Exercise Group: Complete 1*20 reverse crunches, 1*20 twisting crunches,
1*20 back extensions, 1*20 ball crunches, 1 set of 30 seconds of
shuffles and 1 set of 30 seconds of butt kickers
|
