Phase 2: Week 7 - Power & Strength

Day 1 - Plyometrics | Lower Body Strength

Dynamic Warm Up

Plyometrics

1. Linear Pogos | Single Leg Linear Pogo Jumps - 1 x 10 yards each

2. Single Leg Linear Hops - 2 x 10 yards each side

3. Single Leg Double Broad Jump - 4 x 1 each leg (land 2 feet)

4. Single Leg Broad to 90 - 4 x 1 each leg

5. Half Kneeling Box Jump - 4 x 1 each leg

6. Approach Single Leg Box Jump - 4 x 1 each leg

Strength

1.A. Trap Bar Deadlift - 5 x 4

1.B. Lateral Monster Walk - 5 x 5 yards [HIP CIRCLE BAND]

Auxiliary

1. Bulgarian Split Squat to Foam - 3 x 6 each leg (dead stop on foam)

2. Single Leg RDL - 3 x 6 each leg

3. Band Single Leg Hamstring Curl - 3 x 12 each leg [GREEN BAND]

Trunk

1. Ab Wheel - 3 x 20
Phase 2: Week 7 - Power & Strength
Day 2 - Power | Upper Body
Dynamic Warm Up

Power

1. Med Ball Broad Toss - 8 x 1

2. Med Ball Soccer Toss - 8 x 1

3. Med Ball Single Arm Pass - 4 x 1 each side

4. Med Ball Rotational Toss - 4 x 1 each side

5. Med Ball Slam - 4 x 1

6. Med Ball Side Slam - 4 x 1 each side

Strength

1.A. Bench Press - 5 x 4 [1|5|X]

1.B. Seated External Rotations - 5 x 10

Auxiliary

1. Cable Pulldowns - 3 x 8

2. Landmine Press - 3 x 8 each arm

3. Incline Rear Delt Raise with External Rotation - 3 x 8

4. DB Rolling Tricep Extension - 3 x 8

Trunk

1. Seated Twists - 3 x 20 each side

Phase 2: Week 7 - Power & Strength
Day 3 - SAQ | Lower Body
Dynamic Warm Up

Speed Agility Quickness

1. Lateral Pogos | Single Leg Lateral Pogos - 1 x 10 yards each

2. Lateral Power Shuffle | Crossover Run - 1 x 20 yards each direction

3. Ascending/Descending Lateral Shuffle - 2 x 1 each

4. Lateral Shuffle to Ball Drop - 8 x 1

5. Half Circle Run - 2 x 1 each direction

Strength

1.A. Banded Back Squat - 5 x 4 [1|5|X]

1.B. Band TKE’s - 5 x 5 [PURPLE BAND]

Auxiliary

1. Elevated DB Reverse Lunge - 3 x 8 each leg

2. KB Swing - 3 x 8

3. BB Hip Thrust - 3 x 8

Trunk

1. Side Plank Hip Lifts - 3 x 20 each side

Phase 2: Week 7 - Power & Strength
Day 4 - Plyos | Upper Body
Dynamic Warm Up

Plyometrics

1. Weighted Pogo Jumps - 2 x 10 seconds

2. Weighted Squat Jumps - 2 x 10 seconds

3. Weighted Alternating Lunge Jump - 2 x 10 seconds

4. Seated Box Jump - 8 x 1

5. Approach Box Jump - 8 x 1

Strength

1.A. Overhead Floor Press - 5 x 4

1.B. Prone Blackburns - 5 x 8

Auxiliary

1. Single Arm Row - 3 x 8 each arm

2. DB Alternating Bench Press - 3 x 8 each

3. Band Snatch - 3 x 20 [BLACK BAND]

4. Incline Hammer Curl - 3 x 8

Trunk

1. Sprinter Sit Ups - 3 x 20