WEEKS
1-6
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
|
Hurdle
Drills
|
2*20
|
Warm-Up
Superset
|
|
Chin
Ups
|
2*10
(or to failure)
|
|
Dips
|
2*10
(or to failure)
|
|
Clean
Deadlifts
|
3*10
(increase 10 lbs each set)
|
|
|
Standing
B/B Press
|
3*10
(increase 10 lbs each set)
|
|
|
Bent-Over
Rows
|
3*10
(increase 10 lbs each set)
|
|
|
Torso
Rotations
|
2*15
(each direction)
|
With
medicine ball
|
|
Vertical
Jumps
|
2*15
|
|
|
Abdominals
- Reverse Crunches (50)
|
|
|
DAY
2
|
Hurdle
Drills
|
2*20
|
Warm-Up
Superset
|
|
Pull
Ups
|
2*10
(or to failure)
|
|
Dips
|
2*10
(or to failure)
|
|
Squats
|
3*10
at 70%
|
|
|
Bench
Press
|
3*10
at 70%
|
|
|
B/B
Curls
|
3*10
(increase 10 lbs each set)
|
|
|
Twisting
Wood Choppers
|
2*15
(each direction)
|
With
medicine ball
|
|
Long
Jumps
|
2*15
|
|
|
Abdominals
- Chinnies (50)
|
|
|
DAY
3
|
Hurdle
Drills
|
2*20
|
Warm-Up
Superset
|
|
D/B
Stair Walkers
|
2
sets of 5 climbs (up and down)
|
|
Chin
Ups
|
2*10
(or to failure)
|
|
Dips
|
2*10
(or to failure)
|
|
Front
Squats
|
3*10
at 40%
|
|
|
Clean
Grip Pulls
|
3*10
(increase 10 lbs each set)
|
|
|
D/B
Press
|
3*10
(increase 5 lbs each set)
|
|
|
Close
Grip Bench Press
|
3*10
at 50%
|
|
|
Seated
Hip Rotations
|
2
sets of 30 rotations
|
With
medicine ball
|
|
Abdominals
- Vertical Raises (50)
|
|
|
|
