Phase 1.

2: Week 4 - Accumulation
Day 1 - Plyometrics - Triphasic Strength - Hypertrophy
Dynamic Warm Up

Plyometrics - Unilateral Force Absorption

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

2. Single Leg Eccentric Tuck Jump (land 2) - 8 x 1 each leg [3|X|X] [VIDEO]

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

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

5. Single Leg Eccentric Box Jumps - 4 x 1 each leg [3|X|X] (focused landing on 1
leg) [VIDEO]

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

Strength

1.A. Eccentric Bench Press - 5 x 3 [4|1|X] [VIDEO]

1.B. Band Facepull with External Rotation - 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 1.2: Week 4 - Accumulation
Day 2 - Acceleration - Triphasic Strength - Hypertrophy
Dynamic Warm Up

Acceleration - Linear COD

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

2. Stance to Wall - 6 x 1 (from 2 point or 3 point) [VIDEO]

3. Wall Starts - 6 x 2 each side [VIDEO]

4. Lateral Wall Sprint - 6 x 2 each side [VIDEO]

5. 2 point Starts - 6 x 1 (10 yard sprint, 10 yard decelerate) [VIDEO]

6. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) VIDEO]

7. Y Cut Drill - 4 x 1 each direction [VIDEO]

Strength

1.A. Eccentric Back Squat - 5 x 3 [4|1|X] [VIDEO]

1.B. Banded TKE’s - 5 x 5 each leg [VIDEO]

Build

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

1.B. SL RDL - 3 x 8 each leg [VIDEO]

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

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

Trunk

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

Phase 1.2: Week 4 - Accumulation
Day 3 - Plyometrics - Absolute 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 - 4 x 1 [VIDEO]

7. Lateral Box Jump - 4 x 1 each direction [VIDEO]

Strength

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

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

Build

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

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

2.A. Rear Delt Raise - 3 x 8 [VIDEO]

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

3. Skull Crushers - 3 x 8 [VIDEO]

Trunk

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

Phase 1.2: Week 4 - Accumulation
Day 4 - Max Velocity - Absolute Strength - Hypertrophy
Dynamic Warm Up

Max Velocity - Lateral COD

1. High Knee Run - 2 x 10 yds | Lateral High Knee Run - 2 x 10 yds [VIDEO - VIDEO]

2. Butt Kick Run - 2 x 10 yds | Lateral Butt Kick Run - 2 x 10 yds [VIDEO - VIDEO]

3. A Skips - 2 x 10 yards | B Skips - 2 x 10 yards [VIDEO] - [VIDEO]

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

5. Build Ups - 4 x 1 (build up to top speed - 20 yards) [VIDEO]

6. Assisted/Resisted Crossover Run - 2 x 5 yards and back [VIDEO]

7. Assisted/Resisted Lateral Shuffle - 2 x 5 yards and back [VIDEO]

Strength

1.A. Trap Bar Deadlift (low handle) - 5 x 3 [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]