Week 1 - Eccentric [High Force|Low Velocity]

Day 1
Dynamic Warm Up

Mobilization/Activation
1. Hip Flexor Stretch w/ Arm Reach - 2 x 25 seconds each side

2. Banded Hip Activation - 2 x 20 lateral, 20 reverse

Power
1. Pogo Jumps - 4 x 10

2. Box Jump - 8 x 1 (3|X|X)

4. Single Leg Vertical Jump - 6 x 1 ea. leg (3|X|X)

Strength
1. Back Squat - 5 x 4 (4|X|X)

2. Bulgarian Split Squat - 4 x 6 ea. leg (4|X|X)

3. Buddy Hamstring Curls - 5 x 3 (4|X|X)

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Core
1.A. Sprinter Sit Ups - 2 x 25

1.B. Hip Lifts - 2 x 25 ea. side

1.C. Pike Crunches - 2 x 25

Week 1 - Eccentric [High Force|Low Velocity]
Day 2
Dynamic Warm Up

Mobilization/Activation
1.A. Pec Minor Stretch - 2 x 25 seconds ea. side

1.B. Lat Stretch - 2 x 25 seconds ea. side

2. Wall Scap. Mobility - 5 x 5

Power
1. Power Skips - 10 x 1 (10 yards)

2. Explosive Band Push Ups - 5 x 5 (4|X|X)

3. 1 Arm DB Snatch - 3 x 3 ea arm

Strength
1. Overhead Press - 5 x 4 (4|X|X)

2.A. Inverted Row - 4 x 6 (4|X|X)

2.B. Push Ups - 4 x 8 (4|X|X)

3.A. EZ Bar Bicep Curl (2 close, 2 wide) - 4 x 8 (4|X|X)

3.B. Hanging Knee Raise - 4 x 8 (2|X|X)

Recovery
1. Foam Roll - Piriformis - 1 x 1 minute ea. side

2. Foam Roll - IT Band - 1 x 1 minute ea. side

3. Foam Roll - Hamstrings - 1 x 1 minute ea. side

Week 1 - Eccentric [High Force|Low Velocity]
Day 3
Dynamic Warm Up

Mobilization/Activation
1. 90/90 Stretch (front and back) - 2 x 15 seconds each way

2. Banded Hip Circle Squats - 2 x 20

Power
1. Squat Drops - 6 x 3 (20 sec. rest between sets)

3. Squat Jumps - 6 x 4 (4|X|X)

5. Lunge Jumps - 3 x 4 ea. leg (3|X|X)

Strength
1. Front Load Single Leg Box Squat - 5 x 4 ea. leg (4|X|X)

2. Romanian Deadlift - 4 x 6 (4|X|X)

3. Barbell Step Ups - 4 x 6 ea. leg (2|X|X)

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Core
1.A. Med Ball Sit Ups - 2 x 20

1.B. Med Ball Twists - 2 x 10 ea. side

Week 1 - Eccentric [High Force|Low Velocity]
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Band Dislocations - 2 x 20

1.B. Band Pull Aparts - 2 x 20

Power
1. Landmine Single Arm Jerk - 6 x 3 (3|X|X)

2. Med Ball Underhand Toss - 10 x 1 (2|X|X)

Strength
1. Bench Press - 5 x 4 (4|X|X)

2.A. Pull Up - 4 x 6-8 (4|X|X)

2.B. I,T,Y’s - 4 x 3 ea.

3.A. Wall Walks - 3 x 2

3.B. Tricep Rope Extension - 3 x 8 (3|X|X)

Core
1. Weighted Sit Ups (heavy) - 3 x 12 (2|X|X)

Recovery
1. Foam Roll - QLO - 1 x 20 sec. ea. side

2. Foam Roll - Hip Flexors - 1 x 20 sec. ea. side

3. Foam Roll - Quads - 1 x 20 sec. ea. side

4. Foam Roll - Adductors - 1 x 20 sec. ea. side