Football Training Supplement

by
Chad Wesley Smith

The$Juggernaut$Method:$Football$Training$Manual
The$Juggernaut$Method$and$5/3/1$are$two$of$the$most$popular$
training$programs$being$used$in$gyms$across$the$world$today.$
Combining$elements$of$these$two$systems$into$a$high/low$sequencing$
system$and$the$sprint$training$ideas$of$Charlie$Francis$is$a$phenomenal$
way$to$build$powerful,$athletic,$wellBconditioned$football$players.$
In$the$following$manual$we$will$outline$a$16$week$program$
designed$to$prepare$football$players$for$the$beginning$of$their$Spring$
Practice$Drills.$This$program$will$be$divided$into$4$phases,$organized$
around$the$Juggernaut$Methods$4$Wave$system.$
From$a$bioenergetic$standpoint,$each$phase$will$have$a$different$
goal$regarding$the$running$work.$We$will$focus$two$phases$towards$
Alactic$capacity$and$two$towards$Alactic$Power,$while$there$will$be$
elements$of$aerobic$capacity$development$within$each$phase.$Due$to$the$
rather$large$volume$of$sprints,$jumps,$medicine$ball$throws,$and$
explosive$pushups$this$program$will$have$the$athlete$performing,$the$
lifting$will$be$kept$submaximal$for$the$majority$of$it,$utilizing$only$the$
minimum$prescribed$reps$of$The$Juggernaut$Method$and$5/3/1$for$
many$of$the$training$sessions$and$relying$upon$the$explosive$work$to$
yield$strength$gains.$
Before$beginning$this$program$I$would$encourage$you$to$in$
addition$to$testing$your$1rm$in$the$squat,$bench,$military$and$deadlift,$
also$measure$your$40$yard$dash,$standing$long$jump$and$standing$triple$
jump.$
This$program$would$be$focused$towards$the$development$of$a$big$
skill$player$(linebacker,$tight$end,$fullback,$strong$safetyBdepending$on$
system),$who$plays$within$or$against$a$noBhuddle$spread$offense.$The$
type$of$offense$is$pertinent$to$work/rest$periods$during$alactic$capacity$
drills;$if$an$athlete$plays$in$a$normal$pro$style$offense,$rest$periods$
would$be$extended.$The$exercise$selection$would$not$be$altered$if$
dealing$with$another$position,$except$quarterbacks,$who$require$special$
attention$due$to$the$nature$of$throwing.$This$program$assumes$a$
relatively$high$level$of$general$physical$preparedness,$such$as$that$of$an$
athlete$who$has$been$a$part$of$an$organized$training$program$for$2+$
years.$
Before$we$get$into$the$program$a$few$key$aspects$of$the$training$
need$to$be$examined...

WarmupsBThough$I$dont$list$warmups$within$the$program,$they$are$essential$
to$perform.$We$basically$have$4$different$warmups$that$we$use$often$with$our$
athletes.$General$Warmup,$which$entails$a$series$of$low$amplitude$
abdominals$and$joint$mobility$circles,$designed$to$raise$the$athletes$core$
temperature$in$a$low$cost$manner$(a$way$that$isnt$going$to$tire$them$out$for$
the$session)$and$improve$range$of$motion$in$all$the$joints$that$will$play$a$role$
in$that$days$training.$Power/Speed$Warmup,$which$is$designed$to$prepare$
the$athletes$body$for$the$stresses$of$maximal$speed$sprinting$and$jumping,$
while$also$improving$their$running$mechanics$through$a$series$of$drills.$
Medball$Mobility$Circuit,$which$will$improve$the$athletes$mechanics$in$the$
various$throws$by$executing$the$various$motions$of$the$throws$at$a$low$
intensity;$the$medball$mobility$circuit$also$is$a$great$builder$of$strength$and$
mobility$through$the$shoulder$girdle.$Positional$Power$Speed$warmups$
include$two$portions,$a$series$of$single$leg$jumps$and$hops$to$improve$the$
single$leg$strength$necessary$when$making$any$change$of$direction,$as$well$as$
individual$position$drills$(Get$offs,$backpedals,$W$cut,$scrape,$etc)$performed$
in$a$smooth,$rhythmic$manner$at$submaximal$intensity$(75%).$We$perform$the$
general$warmup$nearly$every$day,$Power/Speed$Warmup$before$any$sprint$
training$sessions,$Medball$Mobility$before$any$session$that$includes$medicine$
ball$throws$and$the$Positional$Power$Speed$warmup$prior$to$tempo$run$
sessions.$As$you$develop$a$sense$of$what$you$need$to$be$ready$to$perform$your$
best$during$a$session,$these$warmups$can$be$modi[ied/reduced/increased$
based$on$your$particular$needs.$

General$Warmup
$
>Low$Amplitude$Abdominals$3x10$of$each,$In$and$Outs,$Moving$Side$
$
Plank,$McGill$Situps,$Moving$Front$Plank
$
BJoint$Circles$x10$of$each,$Neck,$Shoulders,$Arms$(Small),$Arms$(Big),$
$
PNF$Arm$Pattern,$Hip,$Hurdlers$against$wall
Medball$Mobility$Circuit
$
B10$reps$of$each,$Halos,$Straight$Arm$Raise,$Pullovers,$Glute$Bridge,$
$
Standing$Arm$Chop,$Squats,$Full$Swings,$Diagonal$Swings,$Overhead$
$
Reverse$Lunges,$Around$the$Worlds
Power/Speed$Warmup
$
B3x10$yards$of$each,$Ankling,$Butt$Kicks,$A$Skips,$High$Knees,$Rolling$
$
Hops,$walk$back$between$reps,$static$stretch$as$needed$between$drills
$
B2$to$3x30B50$yards$buildups,$70B80%$intensity$runs,$PNF$Stretching$as$
$
needed$between$reps
$
B2$to$3x20B40$yards$fast/easys,$burst$out$at$90%$for$5B10$yds$then$
$
maintain$speed$in$relaxed$state
Positional$Power/Speed$Warmup
$
B3$each$leg/direction$of$kneeling$single$leg$hops
$
B3x10$yards$of$Double$Leg$Zig$Zag$Hops
$
B2x10$yards$of$Single$Leg$Zig$Zag$Hops
$
B5$to$10$minutes$of$positional$drills$at$smooth,$relaxed$pace
$

SprintsBWhether$performing$sprints$with$the$sled$or$without,$whenever$they$
are$listed$with$full$recovery,$it$is$critical$that$those$guidelines$are$adhered$to.$
Maximum$speed$development$requires$maximum$quality$of$repetition.$A$
simple$guide$for$rest$periods$is$to$rest$for$30$seconds$minimum$for$every$10$
yards$of$work$being$performed.$So$if$$you$are$doing$a$30$yard$sprint,$a$90$
second$rest$should$be$taken$between$repetitions.$Two$to$5$minutes$rest$
should$be$taken$between$sets.$When$dealing$with$a$particularly$fast$athlete,$
longer$rests$should$be$observed$because$their$higher$outputs$are$more$taxing$
to$their$systems.$The$same$is$true$of$athletes$at$the$other$end$of$the$spectrum,$
athletes$with$low$GPP$levels$will$also$require$longer$rests,$to$achieve$complete$
rest$from$an$aerobic$standpoint.$During$the$3s$Wave,$the$athlete$is$instructed$
to$perform$two$special$sprint$variations;$Positional$Start$Sprints$and$Prowler$
Push$+$Sprint.$Positional$Start$Sprints$are$done$from$your$positional$stance$(3$
point,$2$point,$angled,$backpedal,$etc)$and$should$begin$with$a$1B2$second$
positional$move.$For$example$a$linebacker,$could$shuf[le$for$a$few$steps$before$
breaking$downhill$into$their$sprint.$Prowler$Push$+$Sprint,$is$a$3B5$yard$
Prowler$Push$and$then$peel$off$into$a$sprint$for$the$remaining$distance.$A$note$
of$weight$selection$for$sled$sprints$and$Prowler$pushes;$the$faster$the$athlete$
is$the$more$weight$on$the$sled$they$can$handle$because$they$are$producing$
more$relative$force,$with$that$being$said$it$would$be$very$rare$to$have$an$
athlete$with$the$output$capabilities$to$not$be$negatively$affected$(from$a$
mechanical$or$speed$standpoint)$by$using$more$than$50$pounds$on$the$sled$
for$the$purposes$of$these$drills.$When$selecting$a$weight$on$the$Prowler,$use$a$
weight$that$the$athlete$can$move$explosively$and$keep$in$mind$these$drills$are$
being$utilized$for$maximal$speed$development,$not$strength.$
The$program$below$is$written$for$a$Big$Skill$player$(QuarterbackBdepeding$on$
scheme,$Linebacker,$Tight$End,$Fullback,$Strong$SafetyBdepending$on$scheme)$
but$the$sprint$distances$for$Down$Line$and$Small$Skill$(Running$Back,$Wide$
Receiver,$Corner$Back,$Free$Safety)$can$be$easily$adjusted$as$follows

Sled$Sprints
$
LineB10/15/20$yds
$
Big$SkilB10/20/20$yds
$
Small$SkillB10/20/30$yds
Sprints
$
LineB20$yds
$
Big$SkillB30$yds
$
Small$SkillB40$yds
Positional$Start$Sprints
$
LineB10$to$20$yds
$
Big$SkillB15$to$25$yds
$
Small$SkillB25$to$35$yds
Prowler$Push$+$Sprint
$
LineB5$yards$+$10$yards
$
Big$SkillB5$yards$+$15$yards
$
Small$SkillB5$yards$+$20$yards
Tempo$Runs/Pushups/AbsBTempo$runs$are$the$best$way$to$develop$the$
athletes$aerobic$capacity.$The$aerobic$capacity$is$the$athletes$ability$to$
recover$quickly$between$intensive$bouts$of$alactic$work,$in$simpler$terms$it$is$
how$well$the$athlete$will$recover$between$plays.$Tempo$runs$are$performed$at$
60B75%$of$maximal$speed$and$serve$two$purposes,$to$develop$the$aerobic$
capacity$and$to$increase$blood$[low$which$promotes$recovery.$It$is$critical$to$
stay$within$the$prescribed$speed$range,$as$faster$than$this$range$(75B90%$is$
too$slow$to$develop$maximum$speed)$and$will$also$be$too$stressful$to$promote$
recovery.$Slower$than$this$range$(Less$than$60%)$is$too$slow$to$elicit$the$
necessary$heart$rates$to$develop$aerobic$capacity.$When$performing$a$tempo$
run$workout,$you$will$run$the$prescribed$distance$(ie.$80$yards)$and$
immediately$upon$[inishing$perform$either$10$pushups$or$20B30$reps$of$
abdominal$work.$Once$these$calisthenics$are$done,$rest$20B45$seconds$after$
short$reps$(80$yards)$and$45B90$seconds$after$long$reps$(160$yards),$before$
performing$the$next$rep.$Tempo$run$sessions$could$also$be$performed$in$the$
pool,$instead$of$running$for$distance$though,$run$for$time$in$place$in$the$
shallow$end.$Perform$high$knees$for$30B40$seconds,$hop$out$and$perform$your$
calisthenic.
A$tempo$run$session$should$having$you$huf[ing$and$puf[ing$while$performing$
it,$but$nearly$immediately$upon$completion$you$should$feel$refreshed.$

Once$the$athletes$aerobic$capacity$begins$to$improve$those$rest$periods$can$
be$shortened$(we$have$athletes$who$can$effectively$perform$tempo$sessions$
with$10B20$seconds$of$rest$between$reps).$$It$is$critical$when$performing$
tempo$work$to$maintain$the$same$pace$throughout$the$entire$session,$so$if$
your$[irst$80$yard$run$is$done$in$12$seconds,$your$[inal$80$yard$run$needs$to$be$
done$in$12B13$seconds,$take$the$appropriate$rest$periods$to$allow$this$to$
happen.$Between$sets,$take$2B3$minutes$rest,$but$continue$walking$to$promote$
blood$[low$and$speed$recovery.$The$5s$and$3s$Waves$call$for$Positional$
Tempos.$Positional$tempos$are$still$done$at$60B75%$intensity,$but$now$the$
movements$are$split$up$between$forward$running,$backward$running,$
backpedalling,$lateral$shuf[ling$and$sideways$running.$Vary$the$movements$
you$use$and$transition$from$one$to$the$next$every$20$yards$or$so.$
As$with$the$sprints,$the$different$positional$groups$will$require$different$
distances$for$their$tempo$runs.$Down$Line$players$should$run$60$and$120$yard$
reps,$while$Small$Skill$should$utilize$100$and$200$yards.$
Explosive$Medball$ThrowsBExplosive$medball$throws,$like$sprints,$need$to$
be$performed$with$full$recovery$and$maximum$intensity.$All$of$the$throws$will$
develop$the$athletes$rate$of$force$development$and$total$body$power.$Pick$a$
ball$weight$that$will$allow$you$to$throw$10B15$yards,$once$you$have$adequate$
technique.$Resting$15B30$seconds$between$throws,$should$be$suf[icient$for$
recovery.$
During$the$3s$Wave,$the$athletes$will$begin$to$only$perform$the$throws$with$
the$highest$dynamic$correspondence$to$their$positional$maneuvers.$$Line$
players$should$perform$only$Diving$and$Scoop$variations,$while$Small$Skill$
players$can$perform$Diving$and$Overhead$Backwards.$
Demonstrations$of$Explosive$Medicine$Ball$Throws

JumpsBWhenever$jumping$is$being$prescribed$in$this$manual,$whether$it$is$up$
hill/stairs,$on$[lat$land$or$over$hurdles,$it$is$essential$that$ground$contact$time$
is$minimized$so$that$the$jumps$are$as$reactive$as$possible.$To$ensure$quality$in$
the$jump$training$take$at$least$1$minute$between$sets.$
During$the$5s$Wave$when$the$Big$Skil$players$are$performing$triple$response$
jumps$for$distance$(ie.$4x3$jumps),$Linemen$should$continue$to$perform$
double$response$jumps$(ie.$4x2)$and$Small$Skill$players$will$go$to$quadruple$
response$(ie.$4x4).$Linemen$do$not$need$to$perform$hurdle$hops$during$the$3s$
wave,$they$can$continue$to$respond$double$response$jumps$for$distance,$or$if$
they$are$suf[iciently$skilled$they$can$begin$performing$triple$response$jumps.$
Small$Skill$players$can$perform$sets$of$5$consecutive$hurdle$hops.$
Explosive$PushupsBPushups$onto$the$box,$Drop$Pushups$and$Rebound$
Pushups$are$all$great$builders$of$explosive$upper$body$power$and$reactive/
elastic$abilities.$Box$height$used$will$vary$between$athletes$but$should$fall$in$
the$range$of$6$to$24.$Make$sure$that$the$abs$and$hips$are$[lexed$throughout$
the$movement,$to$minimize$any$movement$of$the$hips/butt.
Extensive$Medball$ThrowsBExtensive$throws$are$used$to$develop$aerobic$
capacity,$as$well$as$building$elastic/reactive$abilities.$These$throws$should$be$
done$in$a$rebound$fashion$while$standing$close$to$a$wall.$Perform$20$Overhead$
Forward,$20$Chest$Passes,$20$Rotational$(10$each$side),$20$Scoop,$and$20$Shot$
(10$each$hand)$to$complete$a$set$of$100$throws,$then$take$a$short$rest$or$
perform$abdominal$work,$before$beginning$the$next$round.$Repeat$til$the$days$
throws$are$complete.$
Assistance$WorkBThe$assistance$work$is$designed$to$strengthen$key$areas$of$
the$football$players$anatomy.$Neck$training$is$key$to$ensure$health$through$the$
season.$Neck$training$alone$though$is$not$enough$to$protect$to$body$from$the$
possible$injuries$due$to$high$volumes$of$tackling,$your$shoulders$and$upper$
back$all$work$together$to$protect$you.$The$options$for$movements$here$are$
numerous,$check$out$the$Juggernaut$YouTube$page$to$see$examples$of$
different$Neck,$Trap,$Shoulder$and$Arm$assistance$work.$When$training$the$
low$back/hamstrings,$you$want$to$focus$your$training$around$hip$extensions$
exercises,$over$knee$[lexion$exercises,$to$avoid$overstressing$the$hamstrings$
with$the$high$volume$of$running$you$will$be$performing.$Check$out$this$video$
from$Juggernaut$Program$Director,$James$Smith,$on$hamstring$training$for$
maximum$speed$development.$

10s$Wave/Alactic$Capacity
Week$1
$
Day$1
$
$
Sprints$with$sledB6x10/20/20yds,$Full$Recovery
$
$
Jumps$Up$Hill$or$StairsB4x2
$
$
Pushups$onto$BoxB4x2
BenchBJuggernaut$Method,$10s$Wave,$Accumulation$Week,$Take$
the$[inal$set$2B3$reps$shy$of$failure
Military$PressB5/3/1,$5s$Week,$Minimum$prescribed$reps
Row/PullupsB5x10
Assistance$WorkB$2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
AbsB150$Total$Reps
$
$

$
$
$

Day$2
$
Explosive$Medball$Throws$x10$reps$of$each
Diving,$Overhead$Backwards$(OHB),$Overhead$Forwards$
(OHF),$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$80,$160$yds
$
$
Set$2:$80,$160,$160$yds
$
$
Set$3:$80,$160,$80$yds
SquatBJuggernaut$Method,$10s$Wave,$Accumulation$Week,$
Minimum$Prescribed$Reps
$
DeadliftB5/3/1,$5s$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x6$rounds

$
$
$

Day$3
$
Extensive$Medball$ThrowsB1000$Total$Reps
$
AbsB600$Total$Reps

$
$
$
$

$
$
$
$

Day$4
$
Sprints$with$sledB6x10/20/20yds,$Full$Recovery
$
Jumps$Up$Hill$or$StairsB4x2
$
Pushups$onto$BoxB4x2
Military$PressBJuggernaut$Method,$10s$Wave,$Accumulation$Week,$
Take$the$[inal$set$2B3$reps$shy$of$failure
BenchB5/3/1,$5s$Week,$Minimum$prescribed$reps
Row/PullupsB5x10
Assistance$WorkB$2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
AbsB150$Total$Reps

$
$

Day$5
$
Explosive$Medball$Throws$x10$reps$of$each
Diving,$Overhead$Backwards$(OHB),$Overhead$Forwards$
(OHF),$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$80,$160$yds
$
$
Set$2:$80,$160,$160$yds
$
$
Set$3:$80,$160,$80$yds
DeadliftBJuggernaut$Method,$10s$Wave,$Accumulation$Week,$
Minimum$Prescribed$Reps
$
SquatB5/3/1,$5s$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x6$rounds

$
$
$
$
$
$
$

Week$2
Day$1
$
$
Sprints$with$sledB8x10/20/20yds,$Full$Recovery
$
$
Jumps$Up$Hill$or$StairsB5x2
$
$
Pushups$onto$BoxB5x2
BenchBJuggernaut$Method,$10s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
Military$PressB5/3/1,$3s$Week,$Minimum$prescribed$reps
Row/PullupsB5x10
Assistance$WorkB$2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
AbsB200$Total$Reps

$
$

$
$
$

Day$2
$
Explosive$Medball$Throws$x8$reps$of$each
Diving,$Overhead$Backwards$(OHB),$Overhead$Forwards$
(OHF),$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$80,$160$yds
$
$
Set$2:$80,$160,$160$yds
$
$
Set$3:$80,$160,$80$yds
$
$
Set$4:$80,$160$yds
SquatBJuggernaut$Method,$10s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
$
DeadliftB5/3/1,$3s$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x8$rounds

$
$
$

Day$3
$
Extensive$Medball$ThrowsB1100$Total$Reps
$
AbsB700$Total$Reps

$
$
$
$

Day$4
$
Sprints$with$sledB8x10/20/20yds,$Full$Recovery
$
Jumps$Up$Hill$or$StairsB5x2
$
Pushups$onto$BoxB5x2
Military$PressBJuggernaut$Method,$10s$Wave,$Intensi[ication$
Week,$Minimum$prescribed$reps
BenchB5/3/1,$3s$Week,$Minimum$prescribed$reps
Row/PullupsB5x10
Assistance$WorkB$2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
AbsB200$Total$Reps

$
$
$
$
$

$
$
$
$
$
$
$
$
$
$

Day$5
$
Explosive$Medball$Throws$x8$reps$of$each
Diving,$Overhead$Backwards$(OHB),$Overhead$Forwards$
(OHF),$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$80,$160$yds
$
$
Set$2:$80,$160,$160$yds
$
$
Set$3:$80,$160,$80$yds
$
$
Set$4:$80,$160,$yds
DeadliftBJuggernaut$Method,$10s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
$
SquatB5/3/1,$3s$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x10$rounds

Week$3
Day$1
$
$
Sprints$with$sledB10x10/20/20yds,$Full$Recovery
$
$
Jumps$Up$Hill$or$StairsB6x2
$
$
Pushups$onto$BoxB6x2
BenchBJuggernaut$Method,$10s$Wave,$Realization$Week
Military$PressB5/3/1,$531$Week,$Minimum$prescribed$reps
Row/PullupsB5x10
Assistance$WorkB$2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
AbsB250$Total$Reps
$
$
$
$
$
$
$
$
$
$
$

Day$2
$
Explosive$Medball$Throws$x6$reps$of$each
Diving,$Overhead$Backwards$(OHB),$Overhead$Forwards$
(OHF),$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160$yds
$
$
Set$3:$80,$160,$160$yds
$
$
Set$4:$80,$160$yds
$
$
Set$5:$2x80$yds
SquatBJuggernaut$Method,$10s$Wave,$Realization$Week
$
DeadliftB5/3/1,$531$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x10$rounds

$
$
$

Day$3
$
Extensive$Medball$ThrowsB1200$Total$Reps
$
AbsB800$Total$Reps

$
$
$
$

Day$4
$
Sprints$with$sledB10x10/20/20yds,$Full$Recovery
$
Jumps$Up$Hill$or$StairsB6x2
$
Pushups$onto$BoxB6x2
Military$PressBJuggernaut$Method,$10s$Wave,$Realization$Week
BenchB5/3/1,$531$Week,$Minimum$prescribed$reps
Row/PullupsB5x10
Assistance$WorkB$2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
AbsB250$Total$Reps

$
$

Day$5
$
Explosive$Medball$Throws$x6$reps$of$each
Diving,$Overhead$Backwards$(OHB),$Overhead$Forwards$
(OHF),$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160$yds
$
$
Set$3:$80,$160,$160$yds
$
$
Set$4:$80,$160$yds
$
$
Set$5:$2x80$yds
DeadliftBJuggernaut$Method,$10s$Wave,$Realization$Week
$
SquatB5/3/1,$531$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x10$rounds

$
$
$
$
$
$
$
$
$

Week$4$(Deload)
Day$1
$
$
Sprints$with$sledB4x10/20/20yds,$Full$Recovery
$
$
Jumps$Up$Hill$or$StairsB3x2
$
$
Pushups$onto$BoxB3x2
BenchBJuggernaut$Method,$Deload
Military$PressBDeload
Row/PullupsB3x10
Assistance$WorkB$1$to$2$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
AbsB150$Total$Reps
$
$

$
$
$

Day$2
$
Explosive$Medball$Throws$x4$reps$of$each
Diving,$Overhead$Backwards$(OHB),$Overhead$Forwards$
(OHF),$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160$yds
$
$
Set$3:$80,$160,$160$yds
$
$
Set$4:$80,$160$yds
$
$
Set$5:$2x80$yds
SquatBDeload
$
DeadliftBDeload
$
Low$Back/HamstringsB1$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x4$rounds

$
$
$

Day$3
$
Extensive$Medball$ThrowsB800$Total$Reps
$
AbsB150$Total$Reps

$
$
$
$
$
$

$
$
$
$

Day$4
$
Sprints$with$sledB4x10/20/20yds,$Full$Recovery
$
Jumps$Up$Hill$or$StairsB3x2
$
Pushups$onto$BoxB3x2
Military$PressBDeload
BenchBDeload
Row/PullupsB3x10
Assistance$WorkB$1$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
AbsB150$Total$Reps

$
$

Day$5
$
Explosive$Medball$Throws$x4$reps$of$each
Diving,$Overhead$Backwards$(OHB),$Overhead$Forwards$
(OHF),$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160$yds
$
$
Set$3:$80,$160,$160$yds
$
$
Set$4:$80,$160$yds
$
$
Set$5:$2x80$yds
DeadliftBDeload
$
SquatBDeload
$
Low$Back/HamstringsB1$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x4$rounds

$
$
$
$
$
$
$
$
$

8s$Wave/Alactic$Power
Week$1
$
Day$1
$
$
Sprints$with$Sled$3x6x30$yds,$Full$Recovery
$
$
Jumps$on$Flat$LandB4x2
$
$
Drop$PushupsB4x2
BenchBJuggernaut$Method,$8s$Wave,$Accumulation$Week,$Take$
[inal$set$2B3$reps$short$of$failure
$
$
Military$PressB5/3/1,$5s$Week,$Minimum$Prescribed$Reps
$
$
Row/PullupsB5x8
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
$
$
AbsB350$Total$Reps

$
$
$
$
$
$
$
$
$
$
$
$

Day$2
$
Explosive$Medball$Throws$x6$reps$of$each
$
$
Diving,$OHB,$OHF,$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160,$80$yds
$
$
Set$3:$80,$160,$160,$80$yds
$
$
Set$4:$80,$160,$80$yds
$
$
Set$5:$2x80$yds
SquatBJuggernaut$Method,$8s$Wave,$Accumulation$Week,$Take$
[inal$set$2B3$reps$short$of$failure
$
DeadliftB5/3/1,$5s$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x10$rounds

$
$
$

Day$3
$
Extensive$Medball$ThrowsB1300$Total$Reps
$
AbsB900$Total$Reps

$
$
$
$

Day$4
$
Sprints$with$Sled$3x6x30$yds,$Full$Recovery
$
Jumps$on$Flat$LandB4x2
$
Drop$PushupsB4x2
MilitaryBJuggernaut$Method,$8s$Wave,$Accumulation$Week,$Take$
[inal$set$2B3$reps$short$of$failure
$
BenchB5/3/1,$5s$Week,$Minimum$Prescribed$Reps
$
Row/PullupsB5x8
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
$
AbsB350$Total$Reps

$
$
$
$
$

$
$
$
$
$
$
$
$
$
$
$
$

Day$5
$
Explosive$Medball$Throws$x6$reps$of$each
$
$
Diving,$OHB,$OHF,$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160,$80$yds
$
$
Set$3:$80,$160,$160,$80$yds
$
$
Set$4:$80,$160,$80$yds
$
$
Set$5:$2x80$yds
DeadliftBJuggernaut$Method,$8s$Wave,$Accumulation$Week,$Take$
[inal$set$2B3$reps$short$of$failure
$
SquatB5/3/1,$5s$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x10$rounds

Week$2
$
Day$1
$
$
Sprints$with$Sled$4x4x30$yds,$Full$Recovery
$
$
Jumps$on$Flat$LandB5x2
$
$
Drop$PushupsB5x2
BenchBJuggernaut$Method,$8s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
$
$
Military$PressB5/3/1,$3s$Week,$Minimum$Prescribed$Reps
$
$
Row/PullupsB5x8
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
$
$
AbsB400$Total$Reps
$
$
$
$
$
$
$
$
$
$
$
$

Day$2
$
Explosive$Medball$Throws$x5$reps$of$each
$
$
Diving,$OHB,$OHF,$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160,$80$yds
$
$
Set$3:$80,$160,$160,$80$yds
$
$
Set$4:$80,$160,$80$yds
$
$
Set$5:$2x80$yds
SquatBJuggernaut$Method,$8s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
$
DeadliftB5/3/1,$3s$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x12$rounds

$
$
$

Day$3
$
Extensive$Medball$ThrowsB1400$Total$Reps
$
AbsB1000$Total$Reps

$
$
$
$

Day$4
$
Sprints$with$Sled$4x4x30$yds,$Full$Recovery
$
Jumps$on$Flat$LandB5x2
$
Drop$PushupsB5x2
MilitaryBJuggernaut$Method,$8s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
$
BenchB5/3/1,$3s$Week,$Minimum$Prescribed$Reps
$
Row/PullupsB5x8
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
$
AbsB400$Total$Reps

$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$

Day$5
$
Explosive$Medball$Throws$x5$reps$of$each
$
$
Diving,$OHB,$OHF,$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160,$80$yds
$
$
Set$3:$80,$160,$160,$80$yds
$
$
Set$4:$80,$160,$80$yds
$
$
Set$5:$2x80$yds
DeadliftBJuggernaut$Method,$8s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps$
$
SquatB5/3/1,$3s$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x12$rounds

Week$3
$
Day$1
$
$
Sprints$with$Sled$5x3x30$yds,$Full$Recovery$
$
$
Jumps$on$Flat$LandB6x2
$
$
Drop$PushupsB6x2
BenchBJuggernaut$Method,$8s$Wave,$Realization$Week
$
$
Military$PressB5/3/1,$531$Week,$Minimum$Prescribed$Reps
$
$
Row/PullupsB5x8
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
$
$
AbsB450$Total$Reps
$
$
$
$
$
$
$
$
$
$
$
$

Day$2
$
Explosive$Medball$Throws$x4$reps$of$each
$
$
Diving,$OHB,$OHF,$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160,$80$yds
$
$
Set$3:$80,$160,$160,$80$yds
$
$
Set$4:$80,$160,$80$yds
$
$
Set$5:$2x80$yds
SquatBJuggernaut$Method,$8s$Wave,$Realization$Week
$
DeadliftB5/3/1,$531$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x14$rounds

$
$
$

Day$3
$
Extensive$Medball$ThrowsB1500$Total$Reps
$
AbsB1100$Total$Reps

$
$
$
$

Day$4
$
Sprints$with$Sled$5x3x30$yds,$Full$Recovery
$
Jumps$on$Flat$LandB6x2
$
Drop$PushupsB6x2
MilitaryBJuggernaut$Method,$8s$Wave,$Realization$Week
$
BenchB5/3/1,$531$Week,$Minimum$Prescribed$Reps
$
Row/PullupsB5x8
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
$
AbsB450$Total$Reps

$
$
$

$
$
$
$
$
$
$
$
$
$
$
$

Day$5
$
Explosive$Medball$Throws$x4$reps$of$each
$
$
Diving,$OHB,$OHF,$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160,$80$yds
$
$
Set$3:$80,$160,$160,$80$yds
$
$
Set$4:$80,$160,$80$yds
$
$
Set$5:$2x80$yds
DeadliftBJuggernaut$Method,$8s$Wave,$Realization$Week$
$
SquatB5/3/1,$531$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x14$rounds

Week$4$(Deload)
Day$1
$
$
Sprints$with$sledB3x3x30$yds,$Full$Recovery
$
$
Jumps$On$Flat$LandB3x2
$
$
Drop$PushupsB3x2
BenchB$Deload
Military$PressBDeload
Row/PullupsB3x8
Assistance$WorkB$1$to$2$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
AbsB150$Total$Reps
$
$
$
$
$
$
$
$
$
$
$

Day$2
$
Explosive$Medball$Throws$x3$reps$of$each
Diving,$Overhead$Backwards$(OHB),$Overhead$Forwards$
(OHF),$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160$yds
$
$
Set$3:$80,$160,$160$yds
$
$
Set$4:$80,$160$yds
$
$
Set$5:$2x80$yds
SquatBDeload
$
DeadliftBDeload
$
Low$Back/HamstringsB1$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x4$rounds

$
$
$

Day$3
$
Extensive$Medball$ThrowsB800$Total$Reps
$
AbsB150$Total$Reps

$
$
$
$

Day$4
$
Sprints$with$sledB3x3x30$yds,$full$recovery
$
Jumps$On$Flat$LandB3x2
$
Drop$PushupsB3x2
Military$PressBDeload
BenchBDeload
Row/PullupsB3x8
Assistance$WorkB$1$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
AbsB150$Total$Reps

$
$

Day$5
$
Explosive$Medball$Throws$x3$reps$of$each
Diving,$Overhead$Backwards$(OHB),$Overhead$Forwards$
(OHF),$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160$yds
$
$
Set$3:$80,$160,$160$yds
$
$
Set$4:$80,$160$yds
$
$
Set$5:$2x80$yds
DeadliftBDeload
$
SquatBDeload
$
Low$Back/HamstringsB1$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x4$rounds

$
$
$
$
$
$
$
$
$

5s$Wave/Alactic$Power
Week$1
$
Day$1
$
$
SprintsB3x6x30$yds,$full$recovery
$
$
Jumps$on$Flat$LandB4x3
SquatBJuggernaut$Method,$5s$Wave,$Accumulation$Week,$Take$
Final$Set$1$to$2$reps$short$of$failure
$
$
DeadliftB5/3/1,$5s$Week,$Minimum$Prescribed$Reps
$
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
$
AbsB500$Total$Reps
$
$
$
$
$
$
$
$
$
$

Day$2
$
Explosive$MB$Throws$x10$each
$
$
Diving,$OHB,$OHF
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Rebound$PushupsB4x2
BenchBJuggernaut$Method,$5s$Wave,$Accumulation$Week,$Take$
Final$Set$1$to$2$reps$short$of$Failure
$
Military$PressB5/3/1,$5s$Week,$Minimum$Prescribed$Reps
$
Row/PullupsB5x6
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$Arms
$
AbsB30$seconds$on/30$seconds$off$x12$rounds

$
$
$

Day$3
$
Extensive$ThrowsB1500$Total
$
AbsB1000$Total

$
$

$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$

Day$4
$
SprintsB3x6x30$yds,$full$recovery
$
Jumps$on$Flat$LandB4x3
DeadliftBJuggernaut$Method,$5s$Wave,$Accumulation$Week,$Take$
Final$Set$1$to$2$reps$short$of$failure
$
SquatB5/3/1,$5s$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB500$Total$Reps
Day$5
$
Explosive$MB$Throws$x10$each
$
$
Scoop,$Rotational,$Shot
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Rebound$PushupsB4x2
Military$PressBJuggernaut$Method,$5s$Wave,$Accumulation$Week,$
Take$Final$Set$1$to$2$reps$short$of$Failure
$
BenchB5/3/1,$5s$Week,$Minimum$Prescribed$Reps
$
Row/PullupsB5x6
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$Arms
$
AbsB30$seconds$on/30$seconds$off$x12$rounds

Week$2
$
Day$1
$
$
SprintsB4x4x30$yds,$full$recovery
$
$
Jumps$on$Flat$LandB5x3
SquatBJuggernaut$Method,$5s$Wave,$Intensifcation$Week,$
Minimum$Prescribed$Reps
$
$
DeadliftB5/3/1,$3s$Week,$Minimum$Prescribed$Reps
$
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
$
AbsB500$Total$Reps
$
$
$
$
$
$
$
$
$
$

Day$2
$
Explosive$MB$Throws$x8$each
$
$
Diving,$OHB,$OHF
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Rebound$PushupsB5x2
BenchBJuggernaut$Method,$5s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
$
Military$PressB5/3/1,$3s$Week,$Minimum$Prescribed$Reps
$
Row/PullupsB5x6
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$Arms
$
AbsB30$seconds$on/30$seconds$off$x12$rounds

$
$
$

Day$3
$
Extensive$ThrowsB1500$Total
$
AbsB1000$Total

$
$
$

Day$4
$
SprintsB4x4x30$yds,$full$recovery
$
Jumps$on$Flat$LandB5x3
DeadliftBJuggernaut$Method,$5s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
$
SquatB5/3/1,$3s$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB500$Total$Reps

$
$

$
$
$

$
$
$
$
$
$
$
$
$
$
$
$
$

Day$5
$
Explosive$MB$Throws$x8$each
$
$
Scoop,$Rotational,$Shot
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Rebound$PushupsB5x2
Military$PressBJuggernaut$Method,$5s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
$
BenchB5/3/1,$3s$Week,$Minimum$Prescribed$Reps
$
Row/PullupsB5x6
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$Arms
$
AbsB30$seconds$on/30$seconds$off$x12$rounds

Week$3
$
Day$1
$
$
SprintsB5x3x30$yds,$full$recovery
$
$
Jumps$on$Flat$LandB6x3
SquatBJuggernaut$Method,$5s$Wave,$Realization$Week
$
$
DeadliftB5/3/1,$531$Week,$Minimum$Prescribed$Reps
$
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
$
AbsB500$Total$Reps
$
$
$
$
$
$
$
$
$
$
$
$
$

Day$2
$
Explosive$MB$Throws$x6$each
$
$
Diving,$OHB,$OHF
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Rebound$PushupsB6x2
BenchBJuggernaut$Method,$5s$Wave,$Realization$Week
$
Military$PressB5/3/1,$531$Week,$Minimum$Prescribed$Reps
$
Row/PullupsB5x6
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$Arms
$
AbsB30$seconds$on/30$seconds$off$x12$rounds

$
$
$

Day$3
$
Extensive$ThrowsB1500$Total
$
AbsB1000$Total

$
$
$

Day$4
$
SprintsB5x3x30$yds,$full$recovery
$
Jumps$on$Flat$LandB6x3
DeadliftBJuggernaut$Method,$5s$Wave,$Realization$Week
$
SquatB5/3/1,$531$Week,$Minimum$Prescribed$Reps
$
Low$Back/HamstringsB2$to$3$sets$of$8$to$15$reps
$
AbsB500$Total$Reps

$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$

Day$5
$
Explosive$MB$Throws$x6$each
$
$
Scoop,$Rotational,$Shot
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Rebound$PushupsB6x2
Military$PressBJuggernaut$Method,$5s$Wave,$Realization$Week
$
BenchB5/3/1,$531$Week,$Minimum$Prescribed$Reps
$
Row/PullupsB5x6
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$Arms
$
AbsB30$seconds$on/30$seconds$off$x12$rounds

Week$4$(Deload)
Day$1
$
$
SprintsB3x3x30$yds,$Full$Recovery
$
$
Jumps$On$Flat$LandB3x2
$
$
Rebound$PushupsB3x2
BenchB$Deload
Military$PressBDeload
Row/PullupsB3x8
Assistance$WorkB$1$to$2$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
AbsB150$Total$Reps
$
$

$
$
$

Day$2
$
Explosive$Medball$Throws$x3$reps$of$each
Diving,$Overhead$Backwards$(OHB),$Overhead$Forwards$
(OHF),$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160$yds
$
$
Set$3:$80,$160,$160$yds
$
$
Set$4:$80,$160$yds
$
$
Set$5:$2x80$yds
SquatBDeload
$
DeadliftBDeload
$
Low$Back/HamstringsB1$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x4$rounds

$
$
$

Day$3
$
Extensive$Medball$ThrowsB800$Total$Reps
$
AbsB150$Total$Reps

$
$
$
$
$
$

$
$
$
$

Day$4
$
SprintsB3x3x30$yds,$full$recovery
$
Jumps$On$Flat$LandB3x2
$
Rebound$PushupsB3x2
Military$PressBDeload
BenchBDeload
Row/PullupsB3x8
Assistance$WorkB$1$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$and$Arms
AbsB150$Total$Reps

$
$

Day$5
$
Explosive$Medball$Throws$x3$reps$of$each
Diving,$Overhead$Backwards$(OHB),$Overhead$Forwards$
(OHF),$Scoop,$Rotational,$Shot
$
Tempo$Runs/Pushups/Abs
$
$
Set$1:$2x80$yds
$
$
Set$2:$80,$160$yds
$
$
Set$3:$80,$160,$160$yds
$
$
Set$4:$80,$160$yds
$
$
Set$5:$2x80$yds
DeadliftBDeload
$
SquatBDeload
$
Low$Back/HamstringsB1$to$3$sets$of$8$to$15$reps
$
AbsB30$seconds$on/30$seconds$off$x4$rounds

$
$
$
$
$
$
$
$
$

3s$Wave/Alactic$Capacity
Week$1$
Day$1
Positional$Start$SprintB3x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Prowler$Push$+$SprintB3x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
$
$
Hurdle$HopsB4x3
$
$
Explosive$Medball$Throws$x5$each
$
$
$
Diving,$OHB
$
$
Rebound$PushupsB4x2
SquatBJuggernaut$Method,$3s$Wave,$Accumulation$Week,$Take$
[inal$set$2B3$reps$short$of$failure
BenchBJuggernaut$Method,$3s$Wave,$Accumulation$Week,$Take$
[inal$set$2B3$reps$short$of$failure
Row/PullupsB5x5
AbsB500$Total$Reps
$
$
$
$
$
$
$
$
$

Day$2
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Extensive$ThrowsB800$Total
$
AbsB30$seconds$on/30$seconds$off$x14$rounds

$
$
$
$

Day$3
$
Explosive$Medball$Throws$x5$each
$
$
Diving,$OHB
$
Rebound$PushupsB4x2
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$Arms,$Low$Back/Hamstrings
AbsB500$Total$Reps

$
$
$
$
$
$
$
$
$

Day$4
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Extensive$ThrowsB800$Total
$
AbsB30$seconds$on/30$seconds$off$x14$rounds

Day$5

$
$
$
$

$
$
$
$

Positional$Start$SprintB3x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Prowler$Push$+$SprintB3x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Hurdle$HopsB4x3
Explosive$Medball$Throws$x5$each
$
Diving,$OHB
Rebound$PushupsB4x2
DeadliftBJuggernaut$Method,$3s$Wave,$Accumulation$Week,$Take$
[inal$set$2B3$reps$short$of$failure
MilitaryBJuggernaut$Method,$3s$Wave,$Accumulation$Week,$Take$
[inal$set$2B3$reps$short$of$failure
Row/PullupsB5x5
AbsB500$Total$Reps

Week$2
$
Day$1

Positional$Start$SprintB4x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Prowler$Push$+$SprintB4x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Hurdle$HopsB5x3
Explosive$Medball$Throws$x5$each
$
Diving,$OHB
Rebound$PushupsB5x2
SquatBJuggernaut$Method,$3s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
BenchBJuggernaut$Method,$3s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
Row/PullupsB5x5
AbsB500$Total$Reps

$
$
$
$

$
$
$
$

$
$
$
$
$
$
$
$
$

Day$2
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Extensive$ThrowsB800$Total
$
AbsB30$seconds$on/30$seconds$off$x14$rounds

$
$
$
$

Day$3
$
Explosive$Medball$Throws$x5$each
$
$
Diving,$OHB
$
Rebound$PushupsB5x2
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$Arms,$Low$Back/Hamstrings
AbsB500$Total$Reps

$
$
$
$
$
$
$
$
$

Day$4
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Extensive$ThrowsB800$Total
$
AbsB30$seconds$on/30$seconds$off$x14$rounds

Day$5

$
$
$
$

$
$
$
$

Positional$Start$SprintB4x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Prowler$Push$+$SprintB4x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Hurdle$HopsB5x3
Explosive$Medball$Throws$x5$each
$
Diving,$OHB
Rebound$PushupsB5x2
DeadliftBJuggernaut$Method,$3s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
MilitaryBJuggernaut$Method,$3s$Wave,$Intensi[ication$Week,$
Minimum$Prescribed$Reps
Row/PullupsB5x5
AbsB500$Total$Reps

Week$3
$
Day$1

Positional$Start$SprintB5x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Prowler$Push$+$SprintB5x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Hurdle$HopsB6x3
Explosive$Medball$Throws$x5$each
$
Diving,$OHB
Rebound$PushupsB6x2
SquatBJuggernaut$Method,$3s$Wave,$Realization$Week
BenchBJuggernaut$Method,$3s$Wave,$Realization$Week
Row/PullupsB5x5
AbsB500$Total$Reps

$
$
$
$

$
$
$
$

$
$
$
$
$
$
$
$
$

Day$2
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Extensive$ThrowsB800$Total
$
AbsB30$seconds$on/30$seconds$off$x14$rounds

$
$
$
$

Day$3
$
Explosive$Medball$Throws$x5$each
$
$
Diving,$OHB
$
Rebound$PushupsB6x2
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$Arms,$Low$Back/Hamstrings
AbsB500$Total$Reps

$
$
$
$
$
$
$
$
$

Day$4
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Extensive$ThrowsB800$Total
$
AbsB30$seconds$on/30$seconds$off$x14$rounds

Day$5

$
$
$
$

$
$
$
$

Positional$Start$SprintB5x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Prowler$Push$+$SprintB5x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Hurdle$HopsB6x3
Explosive$Medball$Throws$x5$each
$
Diving,$OHB
Rebound$PushupsB6x2
DeadliftBJuggernaut$Method,$3s$Wave,$Realization$Week
MilitaryBJuggernaut$Method,$3s$Wave,$Realization$Week
Row/PullupsB5x5
AbsB500$Total$Reps

Week$4$(Deload,$week$prior$to$start$of$Spring$Ball)
$
Day$1
Positional$Start$SprintB3x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Prowler$Push$+$SprintB3x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
$
$
Hurdle$HopsB3x3
$
$
Explosive$Medball$Throws$x5$each
$
$
$
Diving,$OHB
$
$
Rebound$PushupsB3x2
SquatBDeload
BenchBDeload
Row/PullupsB3x5
AbsB150$Total$Reps

$
$
$
$
$
$
$
$
$

Day$2
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Extensive$ThrowsB500$Total
$
AbsB30$seconds$on/30$seconds$off$x8$rounds

$
$
$
$

Day$3
$
Explosive$Medball$Throws$x5$each
$
$
Diving,$OHB
$
Rebound$PushupsB3x2
Assistance$WorkB2$to$3$sets$of$8$to$15$reps$for$Neck,$Shoulders,$
Traps,$Arms,$Low$Back/Hamstrings
AbsB150$Total$Reps

$
$
$
$
$
$
$
$
$

Day$4
$
Positional$Tempo$Runs/Pushups/Abs
$
$
Set$1:$3x80
$
$
Set$2:$80,$80,$160,$80
$
$
Set$3:$80,$160,$160,$80
$
$
Set$4:$80,$160,$80,$80
$
$
Set$5:$3x80
$
Extensive$ThrowsB500$Total
$
AbsB30$seconds$on/30$seconds$off$x8$rounds

Day$5

$
$
$
$

$
$
$
$

Positional$Start$SprintB2x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Prowler$Push$+$SprintB2x5x15B25$yds,$15B20$seconds$between$
reps,$2B3$minutes$between$sets
Hurdle$HopsB3x3
Explosive$Medball$Throws$x5$each
$
Diving,$OHB
Rebound$PushupsB3x2
DeadliftBDeload
MilitaryBDeload
Row/PullupsB3x5
AbsB150$Total$Reps