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WEEKS
1-6
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
|
Incline
Bench Press
|
4*8
at 50% (explosive press)
|
Superset
|
|
Medicine
Ball Chest Press
|
4*8
|
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Push
Ups
|
4*8
|
|
Squats
|
4*8
at 50%
|
Superset
|
|
D/B
Step-Ups
|
4*8
(per leg)
|
|
High
Knees
|
20
seconds (technique)
|
| Clean
Grip Pulls |
4*8 |
Superset
|
| Medicine
Ball Overhead Lunges |
4*8
(per leg) |
| Vertical
Jumps |
4*8
(soft landing) |
Abdominals - Russian Twists
DAY
2
|
D/B
Press
|
4*8
at 50% (explosive press)
|
Superset
|
|
Plate
Press
|
4*8
|
|
Chin
Ups
|
4*8
|
|
Front
Squats
|
4*8
at 25%
|
Superset
|
|
Med
Ball Step Ups
|
4*8
(per leg)
|
|
Tuck
Jumps
|
20
seconds (technique)
|
| Snatch
Squats |
4*8 |
Superset
|
| High
Pulls |
4*8 |
| Leg
Strides |
4*8
(per leg) |
Go out to track: Complete 1 set of skips for 50 yards emphasizing
high knees. Complete 10 20 yd sprints with a :30 rest period between
sprints. Complete 10 10 yd sprints with a :15 rest period between
sprints
Abdominals
- Vertical Raises
DAY 3
|
Bench
Press
|
4*8
at 60% (explosive press)
|
Superset
|
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Medicine
Ball Chest Press
|
4*8
|
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Triangle
Push Ups
|
4*8
|
|
Trap
Bar Deadlifts
|
4*8
at 50%
|
Superset
|
|
Stiff
Leg Deadlifts
|
4*8
|
|
Bag
Jumps
|
20
seconds (technique)
|
| Snatch
Grip Pulls |
4*8 |
Superset
|
| Medicine
Ball Lunges |
4*8
(per leg) |
| Quick
Steps |
20
seconds (technique) |
Go to track: Set 2 lines 25 yards apart and complete a 200 yard
shuttle run (4 complete trips)
Abdominals
- Swiss Ball Crunches
WEEKS
7-14
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
| Incline
Bench Press |
5*5
at 75% (explosive press)
|
Superset
|
|
Plate
Press
|
5*15
|
|
Dips
|
5*5
(with weight as needed)
|
|
Squats
|
5*5
at 75%
|
Superset
|
|
B/B
Step-Ups
|
5*8
(per leg) at 50% body weight
|
|
Hyperextensions
|
5*15
|
| Clean
Grip Power Shrugs |
5*5 |
Superset
|
| B/B
Curls |
5*15 |
| Pull
Ups |
5*5
(with weight as needed) |
Speed
Warm-Up: 2*20 yds of carioca, backpedal, butt kicks, frog hops
Speed
Session #1: Run 10 40 yard sprints walking back to start after each;
at completion take a 5 minute break and complete 10 20 yard sprints
walking back to start after each
DAY
2
|
D/B
Press
|
5*5
(explosive press)
|
Superset
|
|
Push
Ups
|
5*15
|
|
Chin
Ups
|
5*5
(with weight as needed)
|
|
Front
Squats
|
5*5
at 50%
|
Superset
|
|
Sissy
Squats
|
5*8
(with weight as needed)
|
|
Tuck
Jumps
|
20
seconds (technique)
|
| Deadlifts |
5*5
at 75% |
Superset
|
| High
Pulls |
5*5 |
| Crunches |
5*25 |
Speed
Warm-Up: 2*20 yds of shuffle, backpedals, high knee skips, high
knee / quick feet
Speed
Session #2: Run 10 100 yard sprints walking back to start after
each
DAY
3
|
Bench
Press
|
5*5
at 85%
|
Superset
|
|
Medicine
Ball Chest Press
|
5*15
|
|
Triangle
Push Ups
|
5*15
|
|
Jump
Squats
|
5*5
at 20%
|
Superset
|
|
Stiff
Leg Deadlifts
|
5*5
|
|
Bent
Over Rows
|
5*5
|
| Clean
Grip Pulls |
5*5 |
Superset
|
| B/B
Step Up Lunges |
5*5
(per leg) at 50% body weight |
| Russian
Twists |
5*25 |
Speed
Warm-Up: 2*20 yds of carioca, short hops / backward hops, butt kickers,
prime time skips
Speed
Session #3: Complete 10 start-up drills in sand, 10 high knee skips
up stadium steps and 10 20 yard pro agility drills
PRE-SEASON
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
|
Power
Clean to Front Squat
|
5*5
(Set 1:50%; Set 2:60%; Set 3:65%; Set 4:70%; Set 5:75%) Percentages
based on Bench Press 1 RM
|
|
Incline
Bench Press
|
5*5
(Set 1:50%; Set 2:60%; Set 3:65%; Set 4:70%; Set 5:75%) Percentages
based on Bench Press 1 RM
|
|
Weighted
Dips
|
5*5
(increase 5 lbs each set)
|
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Weighted
Pull Ups
|
5*5
(increase 5 lbs each set)
|
|
Hyperextensions
|
5*15
|
WORK
DRILL
1.
10 yard sprint; 5 yard shuffle left; 40 yard sprint; 10 yard diagonal
right; 10 yard diagonal left; 10 yard back peddle; 30 yard sprint;
25 yard sprint; 5 yard shuffle right; 40 yard sprint.
2. 20 yard sprint; 10 yard back peddle; 10 yard diagonal right;
10 yard shuffle left; 40 yard sprint; 20; yard diagonal left; 15
yard shuffle right; 40 yard sprint; 25 yard sprint; 10 yard back
peddle.
3. 10 yard back peddle; 10 yard sprint; 10 yard shuffle left; 25
yard sprint; 20 yard diagonal left; 20 yard diagonal right; 40 yard
sprint; 10 yard back peddle; 15 yard diagonal right; 10 yard back
peddle; 15 yard diagonal left; 40 yard sprint; 25 yard sprint.
4. Repeat Set 1
5. Repeat Set 2
DAY
2
|
Power
Snatch to Overhead Squat
|
5*5
(increase 5 lbs each set)
|
|
Close
Grip Bench Press
|
5*5
(Set 1:50%; Set 2:60%; Set 3:65%; Set 4:70%; Set 5:75%) Percentages
based on Bench Press 1 RM
|
|
Weighted
Chin Ups
|
5*5
(increase 5 lbs each set)
|
|
Jump
Squats
|
3*12
(increase 10 lbs each set)
|
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Box
Jumps
|
4*8
to 30" box
|
Speed
Warm-Up: 2*20 yds of carioca, backpedal, butt kicks, frog hops
Speed
Session: Run 10 100 yard sprints walking back to start after each
DAY
3
|
Squats
5*5
|
(Set
1:60%; Set 2:70%; Set 3:75%; Set 4:80%; Set 5:85%)
|
|
Bench
Press
|
5*5
(Set 1:60%; Set 2:70%; Set 3:75%; Set 4:80%; Set 5:85%)
|
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D/B
Lunges to D/B Jumps
|
5*8
(each leg)
|
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Alternating
D/B Hammer Curls
|
3*12
(increase 5 lbs each set)
|
|
Hyperextensions
|
5*15
|
Speed
Warm-Up: 2*20 yds of carioca, short hops / backward hops, butt kickers,
prime time skips
Speed
Session #3: Complete 10 start-up drills in sand, 10 high knee skips
up stadium steps and 10 20 yard pro agility drills
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