Phase 1: Week 1 - Accumulation

Day 1 - Plyometrics - Strength - Hypertrophy

Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Lateral Pogo Jumps - 2 x 10 yards each direction [VIDEO]

3. Line Hops - 2 x 10 seconds [VIDEO]

4. Lateral Line Hops - 2 x 10 seconds [VIDEO]

5. Lateral Squat Jumps - 2 x 10 yards each direction [VIDEO]

Strength

1.A. Bench Press - 3 x 10 [VIDEO]

1.B. Band Pull Aparts - 3 x 15 [VIDEO]

Build

1. Incline DB Neutral Press - 3 x 12 [VIDEO]

2. Barbell Row - 3 x 12 [VIDEO]

3. Overhead Press - 3 x 12 [VIDEO]

4.A. Cable Tricep Extension - 3 x 12 [VIDEO]

4.B. Hammer Curls - 3 x 12 [VIDEO]

Trunk

1. Plank - 2 x 60 seconds [VIDEO]

Conditioning

1. Jump Rope - 500 Skips

Phase 1: Week 1 - Accumulation
Day 2 - Speed - Strength - Hypertrophy
Dynamic Warm Up

Speed - Acceleration - Linear COD

1. 2 point Starts - 4 x 1 (10 yard sprint, 10 yard decelerate) [VIDEO]

2. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) [VIDEO]

Strength

1.A. Trap Bar Deadlift (low handle) - 3 x 10 [VIDEO]

1.B. Monster Walk - 3 x 10 yards (forward and back) [VIDEO]

Build

1. Dumbbell Step Ups - 3 x 10 each leg [VIDEO]

2. Hamstring Curls - 3 x 12 [VIDEO]

3. Calf Raise - 3 x 12 [VIDEO]

Trunk

1. Side Plank - 2 x 30 seconds each side [VIDEO]

Conditioning

1. 300 Yard Shuttle - 1 x 1 (turn at 25 yards)

Phase 1: Week 1 - Accumulation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Squat Jumps - 2 x 10 seconds [VIDEO]

3. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO]

4. Power Bounds - 4 x 20 yards (2 height | 2 distance) [VIDEO]

Strength

1.A. Floor Press - 3 x 10 [VIDEO]

1.B. Facepulls - 3 x 12 [VIDEO]

Build

1. Dumbbell Bench Press - 3 x 12 [VIDEO]

2. Pull Ups - 3 x Max [VIDEO]

3. Lateral Raises - 3 x 12 [VIDEO]

4.A. Barbell Curls - 3 x 12 [VIDEO]

4.B. Reverse Grip Tricep Extension - 3 x 12 [VIDEO]

Trunk

1. Prone Cobra - 2 x 60 seconds each side [VIDEO]

Conditioning

1. Jump Rope - 500 Skips

Phase 1: Week 1 - Accumulation
Day 4 - Speed - Absolute Strength - Hypertrophy
Dynamic Warm Up

Speed - Max Velocity - Lateral COD

1. High Knee Run - 4 x 10 yards [VIDEO]

2. Butt Kick Run - 4 x 10 yards [VIDEO]

3. Carioca Quick Step - 4 x 20 yards each direction [VIDEO]

4. Crossover Run - 4 x 20 yards each direction [VIDEO]

5. Lateral Shuffle - 4 x 10 yards each direction [VIDEO]

Strength

1.A. Front Squat - 3 x 10 [VIDEO]

1.B. Hip Thrusts - 3 x 10 [VIDEO]

Build

1. Walking Lunge - 3 x 10 each leg [VIDEO]

2. RDL - 3 x 12 [VIDEO]

3. Weighted Toe Raises - 3 x 12 [VIDEO]

Trunk

1. Plank - 1 x 60 [VIDEO]

2. Side Plank - 1 x 60 seconds each side [VIDEO]

3. Prone Cobra - 1 x 60 seconds each side [VIDEO]

Conditioning

1. 300 Yard Shuttle - 1 x 1 (turn at 50 yards)

Phase 1: Week 2 - Accumulation
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Lateral Pogo Jumps - 2 x 10 yards each direction [VIDEO]

3. Line Hops - 2 x 10 seconds [VIDEO]

4. Lateral Line Hops - 2 x 10 seconds [VIDEO]

5. Lateral Squat Jumps - 2 x 10 yards each direction [VIDEO]

Strength

1.A. Bench Press - 3 x 8 [VIDEO]

1.B. Band Pull Aparts - 3 x 15 [VIDEO]

Build

1. Incline DB Neutral Press - 3 x 12 [VIDEO]

2. Barbell Row - 3 x 12 [VIDEO]

3. Overhead Press - 3 x 12 [VIDEO]

4.A. Cable Tricep Extension - 3 x 12 [VIDEO]

4.B. Hammer Curls - 3 x 12 [VIDEO]

Trunk

1. Plank - 2 x 60 seconds [VIDEO]

Conditioning

1. Jump Rope - 500 Skips

Phase 1: Week 2 - Accumulation
Day 2 - Speed - Strength - Hypertrophy
Dynamic Warm Up

Speed - Acceleration - Linear COD

1. 2 point Starts - 4 x 1 (10 yard sprint, 10 yard decelerate) [VIDEO]

2. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) [VIDEO]

Strength

1.A. Trap Bar Deadlift (low handle) - 3 x 8 [VIDEO]

1.B. Monster Walk - 3 x 10 yards (forward and back) [VIDEO]

Build

1. Dumbbell Step Ups - 3 x 10 each leg [VIDEO]

2. Hamstring Curls - 3 x 12 [VIDEO]

3. Calf Raise - 3 x 12 [VIDEO]

Trunk

1. Side Plank - 2 x 30 seconds each side [VIDEO]

Conditioning

1. 300 Yard Shuttle - 1 x 1 (turn at 25 yards)

Phase 1: Week 2 - Accumulation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Squat Jumps - 2 x 10 seconds [VIDEO]

3. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO]

4. Power Bounds - 4 x 20 yards (2 height | 2 distance) [VIDEO]

Strength

1.A. Floor Press - 3 x 8 [VIDEO]

1.B. Facepulls - 3 x 12 [VIDEO]

Build

1. Dumbbell Bench Press - 3 x 12 [VIDEO]

2. Pull Ups - 3 x Max [VIDEO]

3. Lateral Raises - 3 x 12 [VIDEO]

4.A. Barbell Curls - 3 x 12 [VIDEO]

4.B. Reverse Grip Tricep Extension - 3 x 12 [VIDEO]

Trunk

1. Prone Cobra - 2 x 60 seconds each side [VIDEO]

Conditioning

1. Jump Rope - 500 Skips

Phase 1: Week 2 - Accumulation
Day 4 - Speed - Absolute Strength - Hypertrophy
Dynamic Warm Up

Speed - Max Velocity - Lateral COD

1. High Knee Run - 4 x 10 yards [VIDEO]

2. Butt Kick Run - 4 x 10 yards [VIDEO]

3. Carioca Quick Step - 4 x 20 yards each direction [VIDEO]

4. Crossover Run - 4 x 20 yards each direction [VIDEO]

5. Lateral Shuffle - 4 x 10 yards each direction [VIDEO]

Strength

1.A. Front Squat - 3 x 8 [VIDEO]

1.B. Hip Thrusts - 3 x 10 [VIDEO]

Build

1. Walking Lunge - 3 x 10 each leg [VIDEO]

2. RDL - 3 x 12 [VIDEO]

3. Weighted Toe Raises - 3 x 12 [VIDEO]

Trunk

1. Plank - 1 x 60 [VIDEO]

2. Side Plank - 1 x 60 seconds each side [VIDEO]

3. Prone Cobra - 1 x 60 seconds each side [VIDEO]

Conditioning

1. 300 Yard Shuttle - 1 x 1 (turn at 50 yards)

Phase 1: Week 3 - Accumulation
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Lateral Pogo Jumps - 2 x 10 yards each direction [VIDEO]

3. Line Hops - 2 x 10 seconds [VIDEO]

4. Lateral Line Hops - 2 x 10 seconds [VIDEO]

5. Lateral Squat Jumps - 2 x 10 yards each direction [VIDEO]

Strength

1.A. Bench Press - 4 x 6 [VIDEO]

1.B. Band Pull Aparts - 4 x 15 [VIDEO]

Build

1. Incline DB Neutral Press - 3 x 12 [VIDEO]

2. Barbell Row - 3 x 12 [VIDEO]

3. Overhead Press - 3 x 12 [VIDEO]

4.A. Cable Tricep Extension - 3 x 12 [VIDEO]

4.B. Hammer Curls - 3 x 12 [VIDEO]

Trunk

1. Plank - 2 x 60 seconds [VIDEO]

Conditioning

1. Jump Rope - 500 Skips

Phase 1: Week 3 - Accumulation
Day 2 - Speed - Strength - Hypertrophy
Dynamic Warm Up

Speed - Acceleration - Linear COD

1. 2 point Starts - 4 x 1 (10 yard sprint, 10 yard decelerate) [VIDEO]

2. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) [VIDEO]

Strength

1.A. Trap Bar Deadlift (low handle) - 4 x 6 [VIDEO]

1.B. Monster Walk - 4 x 10 yards (forward and back) [VIDEO]

Build

1. Dumbbell Step Ups - 3 x 10 each leg [VIDEO]

2. Hamstring Curls - 3 x 12 [VIDEO]

3. Calf Raise - 3 x 12 [VIDEO]

Trunk

1. Side Plank - 2 x 30 seconds each side [VIDEO]

Conditioning

1. 300 Yard Shuttle - 1 x 1 (turn at 25 yards)

Phase 1: Week 3 - Accumulation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Squat Jumps - 2 x 10 seconds [VIDEO]

3. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO]

4. Power Bounds - 4 x 20 yards (2 height | 2 distance) [VIDEO]

Strength

1.A. Floor Press - 4 x 6 [VIDEO]

1.B. Facepulls - 4 x 12 [VIDEO]

Build

1. Dumbbell Bench Press - 3 x 12 [VIDEO]

2. Pull Ups - 3 x Max [VIDEO]

3. Lateral Raises - 3 x 12 [VIDEO]

4.A. Barbell Curls - 3 x 12 [VIDEO]

4.B. Reverse Grip Tricep Extension - 3 x 12 [VIDEO]

Trunk

1. Prone Cobra - 2 x 60 seconds each side [VIDEO]

Conditioning

1. Jump Rope - 500 Skips

Phase 1: Week 3 - Accumulation
Day 4 - Speed - Absolute Strength - Hypertrophy
Dynamic Warm Up

Speed - Max Velocity - Lateral COD

1. High Knee Run - 4 x 10 yards [VIDEO]

2. Butt Kick Run - 4 x 10 yards [VIDEO]

3. Carioca Quick Step - 4 x 20 yards each direction [VIDEO]

4. Crossover Run - 4 x 20 yards each direction [VIDEO]

5. Lateral Shuffle - 4 x 10 yards each direction [VIDEO]

Strength

1.A. Front Squat - 4 x 6 [VIDEO]

1.B. Hip Thrusts - 4 x 10 [VIDEO]

Build

1. Walking Lunge - 3 x 10 each leg [VIDEO]

2. RDL - 3 x 12 [VIDEO]

3. Weighted Toe Raises - 3 x 12 [VIDEO]

Trunk

1. Plank - 1 x 60 [VIDEO]

2. Side Plank - 1 x 60 seconds each side [VIDEO]

3. Prone Cobra - 1 x 60 seconds each side [VIDEO]

Conditioning

1. 300 Yard Shuttle - 1 x 1 (turn at 50 yards)

Phase 1: Week 4 - Deload
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Lateral Pogo Jumps - 2 x 10 yards each direction [VIDEO]

3. Line Hops - 2 x 10 seconds [VIDEO]

4. Lateral Line Hops - 2 x 10 seconds [VIDEO]

5. Lateral Squat Jumps - 2 x 10 yards each direction [VIDEO]

Strength

1.A. Bench Press - 5 x 5 @50% [VIDEO]

1.B. Band Pull Aparts - 5 x 15 [VIDEO]

Build

1. Incline DB Neutral Press - 3 x 12 [VIDEO]

2. Barbell Row - 3 x 12 [VIDEO]

3. Overhead Press - 3 x 12 [VIDEO]

4.A. Cable Tricep Extension - 3 x 12 [VIDEO]

4.B. Hammer Curls - 3 x 12 [VIDEO]

Trunk

1. Plank - 2 x 60 seconds [VIDEO]

Conditioning

1. Jump Rope - 500 Skips

Phase 1: Week 4 - Deload
Day 2 - Speed - Strength - Hypertrophy
Dynamic Warm Up

Speed - Acceleration - Linear COD

1. 2 point Starts - 4 x 1 (10 yard sprint, 10 yard decelerate) [VIDEO]

2. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) [VIDEO]

Strength

1.A. Trap Bar Deadlift (low handle) - 5 x 5 @50% [VIDEO]

1.B. Monster Walk - 5 x 10 yards (forward and back) [VIDEO]

Build

1. Dumbbell Step Ups - 3 x 10 each leg [VIDEO]

2. Hamstring Curls - 3 x 12 [VIDEO]

3. Calf Raise - 3 x 12 [VIDEO]

Trunk

1. Side Plank - 2 x 30 seconds each side [VIDEO]

Conditioning

1. 300 Yard Shuttle - 1 x 1 (turn at 25 yards)

Phase 1: Week 4 - Deload
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Squat Jumps - 2 x 10 seconds [VIDEO]

3. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO]

4. Power Bounds - 4 x 20 yards (2 height | 2 distance) [VIDEO]

Strength

1.A. Floor Press - 5 x 5 @50% [VIDEO]

1.B. Facepulls - 5 x 12 [VIDEO]

Build

1. Dumbbell Bench Press - 3 x 12 [VIDEO]

2. Pull Ups - 3 x Max [VIDEO]

3. Lateral Raises - 3 x 12 [VIDEO]

4.A. Barbell Curls - 3 x 12 [VIDEO]

4.B. Reverse Grip Tricep Extension - 3 x 12 [VIDEO]

Trunk

1. Prone Cobra - 2 x 60 seconds each side [VIDEO]

Conditioning

1. Jump Rope - 500 Skips

Phase 1: Week 4 - Deload
Day 4 - Speed - Absolute Strength - Hypertrophy
Dynamic Warm Up

Speed - Max Velocity - Lateral COD

1. High Knee Run - 4 x 10 yards [VIDEO]

2. Butt Kick Run - 4 x 10 yards [VIDEO]

3. Carioca Quick Step - 4 x 20 yards each direction [VIDEO]

4. Crossover Run - 4 x 20 yards each direction [VIDEO]

5. Lateral Shuffle - 4 x 10 yards each direction [VIDEO]

Strength

1.A. Front Squat - 5 x 5 @50% [VIDEO]

1.B. Hip Thrusts - 5 x 10 [VIDEO]

Build

1. Walking Lunge - 3 x 10 each leg [VIDEO]

2. RDL - 3 x 12 [VIDEO]

3. Weighted Toe Raises - 3 x 12 [VIDEO]

Trunk

1. Plank - 1 x 60 [VIDEO]

2. Side Plank - 1 x 60 seconds each side [VIDEO]

3. Prone Cobra - 1 x 60 seconds each side [VIDEO]

Conditioning

1. 300 Yard Shuttle - 1 x 1 (turn at 50 yards)

Phase 2: Week 5 - Transmutation
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Unilateral Force

1. Single Leg Pogo Jump - 2 x 10 yards each leg [VIDEO]

2. Single Leg Lateral Line Hops - 2 x 10 seconds each leg [VIDEO]

3. Single Leg Broad (land 2) - 8 x 1 each leg [VIDEO]

4. Single Leg Lateral Broad (land 2 forward) - 8 x 1 each leg [VIDEO]

5. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO]

Strength

1.A. Bench Press - 4 x 8 [VIDEO]

1.B. Band Facepull - 4 x 10 [VIDEO]

Build

1.A. Incline DB Neutral Press - 3 x 8 [VIDEO]

1.B. Incline Chest Supported DB Rows - 3 x 8 [VIDEO]

2.A. Front Plate Raise - 3 x 8 [VIDEO]

2.B. Cable Facepulls - 3 x 8 [VIDEO]

3. Hammer Curls - 3 x 12 [VIDEO]

Trunk

1. Plank - 2 x 60 seconds [VIDEO]

Phase 2: Week 5 - Transmutation
Day 2 - Acceleration - Strength - Hypertrophy
Dynamic Warm Up

Acceleration

1. Half Kneeling Arm Pump - 4 x 5 seconds [VIDEO]

2. Wall Starts - 4 x 5 seconds [VIDEO]

3. 2 point Starts - 10 x 1 (10 yard sprint, 10 yard decelerate) [VIDEO]

4. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) VIDEO]

Strength

1.A. Back Squat - 4 x 8 [VIDEO]

1.B. Lateral Monster Walks - 4 x 5 yards [VIDEO]

Build

1. DB Reverse Lunge - 3 x 8 each leg [VIDEO]

2. RDL - 3 x 8 [VIDEO]

3. Buddy Hamstring Curl - 3 x 5 [5|X|X] [VIDEO]

4. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk

1. Band Static Trunk Stability Circuit - 1 x 30 seconds 8 directions [VIDEO]

Phase 2: Week 5 - Transmutation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Bilateral Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Lateral Line Hops - 2 x 10 seconds [VIDEO]

3. Squat Jumps - 2 x 10 seconds [VIDEO]

4. Lunge Jumps - 2 x 10 seconds [VIDEO]

5. Skater Jumps - 4 x 4 each side [VIDEO]

6. Box Jump - 8 x 1 [VIDEO]

Strength

1.A. DB Bench Press - 4 x 8 [VIDEO]

1.B. Prone Blackburns - 4 x 10 [VIDEO]

Build

1. Low Cable Row - 3 x 8 [VIDEO]

2. Band Push Up - 3 x 8 [VIDEO]

3. Chin Ups - 3 x Max [VIDEO]

4. Lateral Raise - 3 x 8 [VIDEO]

5. Rope Tricep Extension - 3 x 8 [VIDEO]

Trunk

1. Palloff Press - 3 x 5 each side [VIDEO]

Phase 2: Week 5 - Transmutation
Day 4 - Max Velocity - Strength - Hypertrophy
Dynamic Warm Up

Max Velocity

1. Power Skips - 4 x 10 yards (2 height | 2 distance) [VIDEO]

2. High Knee Run - 2 x 10 yards [VIDEO]

3. Butt Kick Run - 2 x 10 yards [VIDEO]

4. Straight Leg Bounds - 2 x 20 yards [VIDEO]

5. Lateral Short Shuttle - 4 x 1 each direction [VIDEO]

6. Pro Shuttle - 4 x 1 each direction [VIDEO]

Strength

1.A. Trap Bar Deadlift (low handle) - 4 x 8 [VIDEO]

1.B. Monster Walks - 4 x 10 yards [VIDEO]

Build

1. Bulgarian Split Squat - 3 x 8 [2|1|X] [VIDEO]

2. Goodmornings - 3 x 8 [VIDEO]

3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk

1. Band Dynamic Trunk stability Circuit - 1 x 20 yards each direction [VIDEO]

Phase 2: Week 6 - Transmutation
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Unilateral Force

1. Single Leg Pogo Jump - 2 x 10 yards each leg [VIDEO]

2. Single Leg Lateral Line Hops - 2 x 10 seconds each leg [VIDEO]

3. Single Leg Broad (land 2) - 8 x 1 each leg [VIDEO]

4. Single Leg Lateral Broad (land 2 forward) - 8 x 1 each leg [VIDEO]

5. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO]

Strength

1.A. Bench Press - 4 x 6 [VIDEO]

1.B. Band Facepull - 4 x 10 [VIDEO]

Build

1.A. Incline DB Neutral Press - 3 x 8 [VIDEO]

1.B. Incline Chest Supported DB Rows - 3 x 8 [VIDEO]

2.A. Front Plate Raise - 3 x 8 [VIDEO]

2.B. Cable Facepulls - 3 x 8 [VIDEO]

3. Hammer Curls - 3 x 12 [VIDEO]

Trunk

1. Plank - 2 x 60 seconds [VIDEO]

Phase 2: Week 6 - Transmutation
Day 2 - Acceleration - Strength - Hypertrophy
Dynamic Warm Up

Acceleration

1. Half Kneeling Arm Pump - 4 x 5 seconds [VIDEO]

2. Wall Starts - 4 x 5 seconds [VIDEO]

3. 2 point Starts - 10 x 1 (10 yard sprint, 10 yard decelerate) [VIDEO]

4. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) VIDEO]

Strength

1.A. Back Squat - 4 x 6 [VIDEO]

1.B. Lateral Monster Walks - 4 x 5 yards [VIDEO]

Build

1. DB Reverse Lunge - 3 x 8 each leg [VIDEO]

2. RDL - 3 x 8 [VIDEO]

3. Buddy Hamstring Curl - 3 x 5 [5|X|X] [VIDEO]

4. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk

1. Band Static Trunk Stability Circuit - 1 x 30 seconds 8 directions [VIDEO]

Phase 2: Week 6 - Transmutation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Bilateral Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Lateral Line Hops - 2 x 10 seconds [VIDEO]

3. Squat Jumps - 2 x 10 seconds [VIDEO]

4. Lunge Jumps - 2 x 10 seconds [VIDEO]

5. Skater Jumps - 4 x 4 each side [VIDEO]

6. Box Jump - 8 x 1 [VIDEO]

Strength

1.A. DB Bench Press - 4 x 6 [VIDEO]

1.B. Prone Blackburns - 4 x 10 [VIDEO]

Build

1. Low Cable Row - 3 x 8 [VIDEO]

2. Band Push Up - 3 x 8 [VIDEO]

3. Chin Ups - 3 x Max [VIDEO]

4. Lateral Raise - 3 x 8 [VIDEO]

5. Rope Tricep Extension - 3 x 8 [VIDEO]

Trunk

1. Palloff Press - 3 x 5 each side [VIDEO]

Phase 2: Week 6 - Transmutation
Day 4 - Max Velocity - Strength - Hypertrophy
Dynamic Warm Up

Max Velocity

1. Power Skips - 4 x 10 yards (2 height | 2 distance) [VIDEO]

2. High Knee Run - 2 x 10 yards [VIDEO]

3. Butt Kick Run - 2 x 10 yards [VIDEO]

4. Straight Leg Bounds - 2 x 20 yards [VIDEO]

5. Lateral Short Shuttle - 4 x 1 each direction [VIDEO]

6. Pro Shuttle - 4 x 1 each direction [VIDEO]

Strength

1.A. Trap Bar Deadlift (low handle) - 4 x 6 [VIDEO]

1.B. Monster Walks - 4 x 10 yards [VIDEO]

Build

1. Bulgarian Split Squat - 3 x 8 [2|1|X] [VIDEO]

2. Goodmornings - 3 x 8 [VIDEO]

3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk

1. Band Dynamic Trunk Stability Circuit - 1 x 20 yards each direction [VIDEO]

Phase 2: Week 7 - Transmutation
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Unilateral Force

1. Single Leg Pogo Jump - 2 x 10 yards each leg [VIDEO]

2. Single Leg Lateral Line Hops - 2 x 10 seconds each leg [VIDEO]

3. Single Leg Broad (land 2) - 8 x 1 each leg [VIDEO]

4. Single Leg Lateral Broad (land 2 forward) - 8 x 1 each leg [VIDEO]

5. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO]

Strength

1.A. Bench Press - 5 x 4 [VIDEO]

1.B. Band Facepull - 5 x 10 [VIDEO]

Build

1.A. Incline DB Neutral Press - 3 x 8 [VIDEO]

1.B. Incline Chest Supported DB Rows - 3 x 8 [VIDEO]

2.A. Front Plate Raise - 3 x 8 [VIDEO]

2.B. Cable Facepulls - 3 x 8 [VIDEO]

3. Hammer Curls - 3 x 12 [VIDEO]

Trunk

1. Plank - 2 x 60 seconds [VIDEO]

Phase 2: Week 7 - Transmutation
Day 2 - Acceleration - Strength - Hypertrophy
Dynamic Warm Up

Acceleration

1. Half Kneeling Arm Pump - 4 x 5 seconds [VIDEO]

2. Wall Starts - 4 x 5 seconds [VIDEO]

3. 2 point Starts - 10 x 1 (10 yard sprint, 10 yard decelerate) [VIDEO]

4. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) VIDEO]

Strength

1.A. Back Squat - 5 x 4 [VIDEO]

1.B. Lateral Monster Walks - 5 x 5 yards [VIDEO]

Build

1. DB Reverse Lunge - 3 x 8 each leg [VIDEO]

2. RDL - 3 x 8 [VIDEO]

3. Buddy Hamstring Curl - 3 x 5 [5|X|X] [VIDEO]

4. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk

1. Band Static Trunk Stability Circuit - 1 x 30 seconds 8 directions [VIDEO]

Phase 2: Week 7 - Transmutation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Bilateral Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Lateral Line Hops - 2 x 10 seconds [VIDEO]

3. Squat Jumps - 2 x 10 seconds [VIDEO]

4. Lunge Jumps - 2 x 10 seconds [VIDEO]

5. Skater Jumps - 4 x 4 each side [VIDEO]

6. Box Jump - 8 x 1 [VIDEO]

Strength

1.A. DB Bench Press - 5 x 4 [VIDEO]

1.B. Prone Blackburns - 5 x 10 [VIDEO]

Build

1. Low Cable Row - 3 x 8 [VIDEO]

2. Band Push Up - 3 x 8 [VIDEO]

3. Chin Ups - 3 x Max [VIDEO]

4. Lateral Raise - 3 x 8 [VIDEO]

5. Rope Tricep Extension - 3 x 8 [VIDEO]

Trunk

1. Palloff Press - 3 x 5 each side [VIDEO]

Phase 2: Week 7 - Transmutation
Day 4 - Max Velocity - Strength - Hypertrophy
Dynamic Warm Up

Max Velocity

1. Power Skips - 4 x 10 yards (2 height | 2 distance) [VIDEO]

2. High Knee Run - 2 x 10 yards [VIDEO]

3. Butt Kick Run - 2 x 10 yards [VIDEO]

4. Straight Leg Bounds - 2 x 20 yards [VIDEO]

5. Lateral Short Shuttle - 4 x 1 each direction [VIDEO]

6. Pro Shuttle - 4 x 1 each direction [VIDEO]

Strength

1.A. Trap Bar Deadlift (low handle) - 5 x 4 [VIDEO]

1.B. Monster Walks - 5 x 10 yards [VIDEO]

Build

1. Bulgarian Split Squat - 3 x 8 [2|1|X] [VIDEO]

2. Goodmornings - 3 x 8 [VIDEO]

3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk

1. Band Dynamic Trunk Stability Circuit - 1 x 20 yards each direction [VIDEO]

Phase 2: Week 8 - Deload
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Unilateral Force

1. Single Leg Pogo Jump - 2 x 10 yards each leg [VIDEO]

2. Single Leg Lateral Line Hops - 2 x 10 seconds each leg [VIDEO]

3. Single Leg Broad (land 2) - 8 x 1 each leg [VIDEO]

4. Single Leg Lateral Broad (land 2 forward) - 8 x 1 each leg [VIDEO]

5. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO]

Strength

1.A. Bench Press - 5 x 5 @50% [VIDEO]

1.B. Band Facepull - 5 x 10 [VIDEO]

Build

1.A. Incline DB Neutral Press - 3 x 8 [VIDEO]

1.B. Incline Chest Supported DB Rows - 3 x 8 [VIDEO]

2.A. Front Plate Raise - 3 x 8 [VIDEO]

2.B. Cable Facepulls - 3 x 8 [VIDEO]

3. Hammer Curls - 3 x 12 [VIDEO]

Trunk

1. Plank - 2 x 60 seconds [VIDEO]

Phase 2: Week 8 - Deload
Day 2 - Acceleration - Strength - Hypertrophy
Dynamic Warm Up

Acceleration

1. Half Kneeling Arm Pump - 4 x 5 seconds [VIDEO]

2. Wall Starts - 4 x 5 seconds [VIDEO]

3. 2 point Starts - 10 x 1 (10 yard sprint, 10 yard decelerate) [VIDEO]

4. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) VIDEO]

Strength

1.A. Back Squat - 5 x 5 @50% [VIDEO]

1.B. Lateral Monster Walks - 5 x 5 yards [VIDEO]

Build

1. DB Reverse Lunge - 3 x 8 each leg [VIDEO]

2. RDL - 3 x 8 [VIDEO]

3. Buddy Hamstring Curl - 3 x 5 [5|X|X] [VIDEO]

4. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk

1. Band Static Trunk Stability Circuit - 1 x 30 seconds 8 directions [VIDEO]

Phase 2: Week 8 - Deload
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Bilateral Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Lateral Line Hops - 2 x 10 seconds [VIDEO]

3. Squat Jumps - 2 x 10 seconds [VIDEO]

4. Lunge Jumps - 2 x 10 seconds [VIDEO]

5. Skater Jumps - 4 x 4 each side [VIDEO]

6. Box Jump - 8 x 1 [VIDEO]

Strength

1.A. DB Bench Press - 5 x 5 @50% [VIDEO]

1.B. Prone Blackburns - 5 x 10 [VIDEO]

Build

1. Low Cable Row - 3 x 8 [VIDEO]

2. Band Push Up - 3 x 8 [VIDEO]

3. Chin Ups - 3 x Max [VIDEO]

4. Lateral Raise - 3 x 8 [VIDEO]

5. Rope Tricep Extension - 3 x 8 [VIDEO]

Trunk

1. Palloff Press - 3 x 5 each side [VIDEO]

Phase 2: Week 8 - Deload
Day 4 - Max Velocity - Strength - Hypertrophy
Dynamic Warm Up

Max Velocity

1. Power Skips - 4 x 10 yards (2 height | 2 distance) [VIDEO]

2. High Knee Run - 2 x 10 yards [VIDEO]

3. Butt Kick Run - 2 x 10 yards [VIDEO]

4. Straight Leg Bounds - 2 x 20 yards [VIDEO]

5. Lateral Short Shuttle - 4 x 1 each direction [VIDEO]

6. Pro Shuttle - 4 x 1 each direction [VIDEO]

Strength

1.A. Trap Bar Deadlift (low handle) - 5 x 5 @50% [VIDEO]

1.B. Monster Walks - 5 x 10 yards [VIDEO]

Build

1. Bulgarian Split Squat - 3 x 8 [2|1|X] [VIDEO]

2. Goodmornings - 3 x 8 [VIDEO]

3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk

1. Band Dynamic Trunk stability Circuit - 1 x 20 yards each direction [VIDEO]

Phase 3: Week 9 - Realization
Day 1 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Unilateral Dynamic Stability

1. SL Tuck Jump - 4 x 1 each leg [2|2|X] (land 2 feet) [VIDEO]

2. SL Broad Jump - 4 x 1 each leg [2|2|X] (land 2 feet) [VIDEO]

3. SL Lateral Broad (land 2 forward) - 4 x 1 each leg [VIDEO]

4. SL Box Jumps - 4 x 1 each [2|2|X] (low box/focused landing) [VIDEO]

5. Ascending Skater Jumps - 4 x 10 yards each side [VIDEO]

Strength

1.A. Bench Press - 5 x 4 [VIDEO]

1.B. Band Pull Aparts - 5 x 10 [VIDEO]

Build

1.A. DB Neutral Press - 3 x 8 [VIDEO]

1.B. Bent Over DB Rows - 3 x 8 [VIDEO]

2.A. Lateral Raise - 3 x 8 [VIDEO]

2.B. Band Scarecrows - 3 x 8 [VIDEO]

3. Barbell Curls - 3 x 8 [VIDEO]

Trunk

1. Stir the Pot - 3 x 10 each direction [VIDEO]

Phase 3: Week 9 - Realization
Day 2 - Acceleration - Strength
Dynamic Warm Up

Acceleration
1. Half Kneeling Arm Pump - 2 x 5 seconds [VIDEO]

2. Ground Starts - 4 x 10 yards [VIDEO]

3. Lateral Ground Starts - 4 x 10 yards [VIDEO]

4. 2 point Starts - 4 x 10 yards [VIDEO]

5. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) [VIDEO]

Strength
1.A. Back Squat - 5 x 4 [VIDEO]

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg [VIDEO]

Build
1. Elevated DB Reverse Lunge - 3 x 6 each leg [VIDEO]

2. KB Swing - 3 x 10 [VIDEO]

3. SL Hamstring Curl - 3 x 8 each leg [VIDEO]

4. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk
1. Seated Dead Bug - 5 x 5 each side [VIDEO]
Phase 3: Week 9 - Realization
Day 3 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Foundation

1. Weighted Pogo Jumps - 2 x 10 seconds (5 lbs or less) [VIDEO]

2. Weighted Squat Jumps - 2 x 10 seconds (5 lbs or less) [VIDEO]

3. Weighted Alternating Lunge Jumps - 2 x 10 seconds (5 lbs or less) [VIDEO]

4. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO]

5. Power Bounds - 4 x 20 yards (2 height | 2 distance) [VIDEO]

Strength

1.A. Floor Press - 5 x 4 [VIDEO]

1.B. Incline ITY’s - 5 x 3 each way [VIDEO]

Build

1.A. Close Grip Pulldowns - 3 x 8 [VIDEO]

1.B. Floor Overhead DB Press - 3 x 8 [VIDEO]

2. Dump the Buckets - 3 x 8 [VIDEO]

3. Cable Tricep Extension - 3 x 12 [VIDEO]

Trunk

1. Pallof Press w Rotation - 3 x 10 each side [VIDEO]

Phase 3: Week 9 - Realization
Day 4 - Max Velocity - Lateral COD - Strength
Dynamic Warm Up

Max Velocity - Lateral COD

1. Power Skips - 4 x 10 yards (2 height | 2 distance) [VIDEO]

2. High Knee Run - 2 x 10 yards | Butt Kick Run - 2 x 10 yards [VIDEO - VIDEO]

3. Straight Leg Bounds - 2 x 20 yards [VIDEO]

4. Pro Shuttle - 2 x 1 each direction [VIDEO]

5. Short Shuttle - 2 x 1 each direction [VIDEO]

6. Lateral Short Shuttle - 2 x 1 each direction [VIDEO]

Strength
1.A. Trap Bar Deadlift - 5 x 4 [VIDEO]

1.B. Lateral Monster Walks - 5 x 5 yards down and back [VIDEO]

Build
1.A. BB Step Ups - 3 x 6 each leg [VIDEO]

1.B. Decel Step Ups - 3 x 4 each leg [VIDEO]

2. Band Goodmornings - 3 x 10 [1|2|X] [VIDEO]

3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk
1. Sprinter Sit Ups - 3 x 20 [VIDEO]
Phase 3: Week 10 - Realization
Day 1 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Unilateral Dynamic Stability

1. SL Tuck Jump - 4 x 1 each leg [2|2|X] (land 2 feet) [VIDEO]

2. SL Broad Jump - 4 x 1 each leg [2|2|X] (land 2 feet) [VIDEO]

3. SL Lateral Broad (land 2 forward) - 4 x 1 each leg [VIDEO]

4. SL Box Jumps - 4 x 1 each [2|2|X] (low box/focused landing) [VIDEO]

5. Ascending Skater Jumps - 4 x 10 yards each side [VIDEO]

Strength

1.A. Bench Press - 5 x 3 [VIDEO]

1.B. Band Pull Aparts - 5 x 10 [VIDEO]

Build

1.A. DB Neutral Press - 3 x 8 [VIDEO]

1.B. Bent Over DB Rows - 3 x 8 [VIDEO]

2.A. Lateral Raise - 3 x 8 [VIDEO]

2.B. Band Scarecrows - 3 x 8 [VIDEO]

3. Barbell Curls - 3 x 8 [VIDEO]

Trunk

1. Stir the Pot - 3 x 10 each direction [VIDEO]

Phase 3: Week 10 - Realization
Day 2 - Acceleration - Strength
Dynamic Warm Up

Acceleration
1. Half Kneeling Arm Pump - 2 x 5 seconds [VIDEO]

2. Ground Starts - 4 x 10 yards [VIDEO]

3. Lateral Ground Starts - 4 x 10 yards [VIDEO]

4. 2 point Starts - 4 x 10 yards [VIDEO]

5. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) [VIDEO]

Strength
1.A. Back Squat - 5 x 3 [VIDEO]

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg [VIDEO]

Build
1. Elevated DB Reverse Lunge - 3 x 6 each leg [VIDEO]

2. KB Swing - 3 x 10 [VIDEO]

3. SL Hamstring Curl - 3 x 8 each leg [VIDEO]

4. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk
1. Seated Dead Bug - 5 x 5 each side [VIDEO]
Phase 3: Week 10 - Realization
Day 3 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Foundation

1. Weighted Pogo Jumps - 2 x 10 seconds (5 lbs or less) [VIDEO]

2. Weighted Squat Jumps - 2 x 10 seconds (5 lbs or less) [VIDEO]

3. Weighted Alternating Lunge Jumps - 2 x 10 seconds (5 lbs or less) [VIDEO]

4. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO]

5. Power Bounds - 4 x 20 yards (2 height | 2 distance) [VIDEO]

Strength

1.A. Floor Press - 5 x 3 [VIDEO]

1.B. Incline ITY’s - 5 x 3 each way [VIDEO]

Build

1.A. Close Grip Pulldowns - 3 x 8 [VIDEO]

1.B. Floor Overhead DB Press - 3 x 8 [VIDEO]

2. Dump the Buckets - 3 x 8 [VIDEO]

3. Cable Tricep Extension - 3 x 12 [VIDEO]

Trunk

1. Pallof Press w Rotation - 3 x 10 each side [VIDEO]

Phase 3: Week 10 - Realization
Day 4 - Max Velocity - Lateral COD - Strength
Dynamic Warm Up

Max Velocity - Lateral COD

1. Power Skips - 4 x 10 yards (2 height | 2 distance) [VIDEO]

2. High Knee Run - 2 x 10 yards | Butt Kick Run - 2 x 10 yards [VIDEO - VIDEO]

3. Straight Leg Bounds - 2 x 20 yards [VIDEO]

4. Pro Shuttle - 2 x 1 each direction [VIDEO]

5. Short Shuttle - 2 x 1 each direction [VIDEO]

6. Lateral Short Shuttle - 2 x 1 each direction [VIDEO]

Strength
1.A. Trap Bar Deadlift - 5 x 3 [VIDEO]

1.B. Lateral Monster Walks - 5 x 5 yards down and back [VIDEO]

Build
1.A. BB Step Ups - 3 x 6 each leg [VIDEO]

1.B. Decel Step Ups - 3 x 4 each leg [VIDEO]

2. Band Goodmornings - 3 x 10 [1|2|X] [VIDEO]

3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk
1. Sprinter Sit Ups - 3 x 20 [VIDEO]
Phase 3: Week 11 - Realization
Day 1 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Unilateral Dynamic Stability

1. SL Tuck Jump - 4 x 1 each leg [2|2|X] (land 2 feet) [VIDEO]

2. SL Broad Jump - 4 x 1 each leg [2|2|X] (land 2 feet) [VIDEO]

3. SL Lateral Broad (land 2 forward) - 4 x 1 each leg [VIDEO]

4. SL Box Jumps - 4 x 1 each [2|2|X] (low box/focused landing) [VIDEO]

5. Ascending Skater Jumps - 4 x 10 yards each side [VIDEO]

Strength

1.A. Bench Press - 5 x 2 [VIDEO]

1.B. Band Pull Aparts - 5 x 10 [VIDEO]

Build

1.A. DB Neutral Press - 3 x 8 [VIDEO]

1.B. Bent Over DB Rows - 3 x 8 [VIDEO]

2.A. Lateral Raise - 3 x 8 [VIDEO]

2.B. Band Scarecrows - 3 x 8 [VIDEO]

3. Barbell Curls - 3 x 8 [VIDEO]

Trunk

1. Stir the Pot - 3 x 10 each direction [VIDEO]

Phase 3: Week 11 - Realization
Day 2 - Acceleration - Strength
Dynamic Warm Up

Acceleration
1. Half Kneeling Arm Pump - 2 x 5 seconds [VIDEO]

2. Ground Starts - 4 x 10 yards [VIDEO]

3. Lateral Ground Starts - 4 x 10 yards [VIDEO]

4. 2 point Starts - 4 x 10 yards [VIDEO]

5. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) [VIDEO]

Strength
1.A. Back Squat - 5 x 2 [VIDEO]

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg [VIDEO]

Build
1. Elevated DB Reverse Lunge - 3 x 6 each leg [VIDEO]

2. KB Swing - 3 x 10 [VIDEO]

3. SL Hamstring Curl - 3 x 8 each leg [VIDEO]

4. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk
1. Seated Dead Bug - 5 x 5 each side [VIDEO]
Phase 3: Week 11 - Realization
Day 3 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Foundation

1. Weighted Pogo Jumps - 2 x 10 seconds (5 lbs or less) [VIDEO]

2. Weighted Squat Jumps - 2 x 10 seconds (5 lbs or less) [VIDEO]

3. Weighted Alternating Lunge Jumps - 2 x 10 seconds (5 lbs or less) [VIDEO]

4. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO]

5. Power Bounds - 4 x 20 yards (2 height | 2 distance) [VIDEO]

Strength

1.A. Floor Press - 5 x 2 [VIDEO]

1.B. Incline ITY’s - 5 x 3 each way [VIDEO]

Build

1.A. Close Grip Pulldowns - 3 x 8 [VIDEO]

1.B. Floor Overhead DB Press - 3 x 8 [VIDEO]

2. Dump the Buckets - 3 x 8 [VIDEO]

3. Cable Tricep Extension - 3 x 12 [VIDEO]

Trunk

1. Pallof Press w Rotation - 3 x 10 each side [VIDEO]

Phase 3: Week 11 - Realization
Day 4 - Max Velocity - Lateral COD - Strength
Dynamic Warm Up

Max Velocity - Lateral COD

1. Power Skips - 4 x 10 yards (2 height | 2 distance) [VIDEO]

2. High Knee Run - 2 x 10 yards | Butt Kick Run - 2 x 10 yards [VIDEO - VIDEO]

3. Straight Leg Bounds - 2 x 20 yards [VIDEO]

4. Pro Shuttle - 2 x 1 each direction [VIDEO]

5. Short Shuttle - 2 x 1 each direction [VIDEO]

6. Lateral Short Shuttle - 2 x 1 each direction [VIDEO]

Strength
1.A. Trap Bar Deadlift - 5 x 2 [VIDEO]

1.B. Lateral Monster Walks - 5 x 5 yards down and back [VIDEO]

Build
1.A. BB Step Ups - 3 x 6 each leg [VIDEO]

1.B. Decel Step Ups - 3 x 4 each leg [VIDEO]

2. Band Goodmornings - 3 x 10 [1|2|X] [VIDEO]

3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk
1. Sprinter Sit Ups - 3 x 20 [VIDEO]
Phase 3: Week 12 - Deload
Day 1 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Unilateral Dynamic Stability

1. SL Tuck Jump - 4 x 1 each leg [2|2|X] (land 2 feet) [VIDEO]

2. SL Broad Jump - 4 x 1 each leg [2|2|X] (land 2 feet) [VIDEO]

3. SL Lateral Broad (land 2 forward) - 4 x 1 each leg [VIDEO]

4. SL Box Jumps - 4 x 1 each [2|2|X] (low box/focused landing) [VIDEO]

5. Ascending Skater Jumps - 4 x 10 yards each side [VIDEO]

Strength

1.A. Bench Press - 5 x 5 @50% [VIDEO]

1.B. Band Pull Aparts - 5 x 10 [VIDEO]

Build

1.A. DB Neutral Press - 3 x 8 [VIDEO]

1.B. Bent Over DB Rows - 3 x 8 [VIDEO]

2.A. Lateral Raise - 3 x 8 [VIDEO]

2.B. Band Scarecrows - 3 x 8 [VIDEO]

3. Barbell Curls - 3 x 8 [VIDEO]

Trunk

1. Stir the Pot - 3 x 10 each direction [VIDEO]

Phase 3: Week 12 - Deload
Day 2 - Acceleration - Strength
Dynamic Warm Up

Acceleration
1. Half Kneeling Arm Pump - 2 x 5 seconds [VIDEO]

2. Ground Starts - 4 x 10 yards [VIDEO]

3. Lateral Ground Starts - 4 x 10 yards [VIDEO]

4. 2 point Starts - 4 x 10 yards [VIDEO]

5. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) [VIDEO]

Strength
1.A. Back Squat - 5 x 5 @50% [VIDEO]

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg [VIDEO]

Build
1. Elevated DB Reverse Lunge - 3 x 6 each leg [VIDEO]

2. KB Swing - 3 x 10 [VIDEO]

3. SL Hamstring Curl - 3 x 8 each leg [VIDEO]

4. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk
1. Seated Dead Bug - 5 x 5 each side [VIDEO]
Phase 3: Week 12 - Deload
Day 3 - Plyometrics - Strength
Dynamic Warm Up

Plyometrics - Foundation

1. Weighted Pogo Jumps - 2 x 10 seconds (5 lbs or less) [VIDEO]

2. Weighted Squat Jumps - 2 x 10 seconds (5 lbs or less) [VIDEO]

3. Weighted Alternating Lunge Jumps - 2 x 10 seconds (5 lbs or less) [VIDEO]

4. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO]

5. Power Bounds - 4 x 20 yards (2 height | 2 distance) [VIDEO]

Strength

1.A. Floor Press - 5 x 5 @50% [VIDEO]

1.B. Incline ITY’s - 5 x 3 each way [VIDEO]

Build

1.A. Close Grip Pulldowns - 3 x 8 [VIDEO]

1.B. Floor Overhead DB Press - 3 x 8 [VIDEO]

2. Dump the Buckets - 3 x 8 [VIDEO]

3. Cable Tricep Extension - 3 x 12 [VIDEO]

Trunk

1. Pallof Press w Rotation - 3 x 10 each side [VIDEO]

Phase 3: Week 12 - Deload
Day 4 - Max Velocity - Lateral COD - Strength
Dynamic Warm Up

Max Velocity - Lateral COD

1. Power Skips - 4 x 10 yards (2 height | 2 distance) [VIDEO]

2. High Knee Run - 2 x 10 yards | Butt Kick Run - 2 x 10 yards [VIDEO - VIDEO]

3. Straight Leg Bounds - 2 x 20 yards [VIDEO]

4. Pro Shuttle - 2 x 1 each direction [VIDEO]

5. Short Shuttle - 2 x 1 each direction [VIDEO]

6. Lateral Short Shuttle - 2 x 1 each direction [VIDEO]

Strength
1.A. Trap Bar Deadlift - 5 x 5 @50% [VIDEO]

1.B. Lateral Monster Walks - 5 x 5 yards down and back [VIDEO]

Build
1.A. BB Step Ups - 3 x 6 each leg [VIDEO]

1.B. Decel Step Ups - 3 x 4 each leg [VIDEO]

2. Band Goodmornings - 3 x 10 [1|2|X] [VIDEO]

3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk
1. Sprinter Sit Ups - 3 x 20 [VIDEO]