WEEK 7

SPECIFIC PHYSICAL PREPARATION - INTENSIFICATION 2 - WEEK 7

ATHLETIC PERFORMANCE PROGRAM 72

 MONDAY - STRENGTH WORK

ACTIVATION/PREPARATION
Hurdle jumps 3 x 5
Side to side hurdle jump (both legs/knee tuck) 3 x 5/side
Backward hurdle jumps 3 x 10
*You don’t have to use hurdles, just imagine having to jump over them.

A. Back squat B. Incline bench press

Sets 5 Tempo/Method 2010 Sets 5 Tempo/Method 3010
REPS 5-4-3-2-1 REST PERIOD 3-4 MIN REPS 5-4-3-2-1 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 3 5 4 3 2 1 REPS 5 5 3 5 4 3 2 1
RPE 5 6 7 8 8 8-9 8-9 8-9 RPE 5 6 7 8 8 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Only squat down to 90 degrees knee angle. Notes :

C. Push press High knees 2 x 10m (max frequency)

High knees 2 x 10m (long steps)
Sets 5 Tempo/Method Explosive
Heel to glutes 2 x 10m
REPS 5-4-3-2-1 REST PERIOD 3-4 MIN “A” Skip 2 x 10m
SET WARM-UP SETS 1 2 3 4 5 6
Flying 10m 3 sets
REPS 5 5 3 5 4 3 2 1
30m tempo (75-80%) 3 sets
RPE 5 6 7 8 8 8-9 8-9 8-9
WEIGHT

Notes :

ATHLETIC PERFORMANCE PROGRAM 73

 TUESDAY - CORE/CONDITIONING

ACTIVATION/PREPARATION

A1 and A2 are a superset.

A1. Cable crunches A2. Zercher carries

Sets 4 Tempo/Method 3030 Sets 4 Tempo/Method Walking
REPS 10-12 REST PERIOD MINIMAL REPS 40m REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10-12 10-12 10-12 10-12 REPS 20m 20m 40m 40m 40m 40m
RPE 8-9 8-9 8-9 8-9 RPE 6 7 8-9 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Notes : Avoid leaning back. Straight as upright as you can and contract the abs as if you were
going to get punched in the stomach.

A3. Knee tuck jump

Sets 4 Tempo/Method Explosive
REPS 10 REST PERIOD 2-3 MINUTES

SET WARM-UP SETS 1 2 3 4 5 6

REPS 10 10 10 10
RPE
WEIGHT

Notes : The focus is on bringing the knees to the chest as violently as possible

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ATHLETIC PERFORMANCE PROGRAM 74

 TUESDAY - CORE/CONDITIONING

ACTIVATION/PREPARATION

B1 - B4 are a circuit.

B1. Muscle snatch B2. Overhead walk

Sets 3 Tempo/Method Explosive Sets 4 Tempo/Method Walking
REPS 5 REST PERIOD MINIMAL REPS 20m REST PERIOD MNIMAL

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 5 REPS 20m 20m 40m 40m 40m
RPE 8 8 8 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : B1 - B4 use the same bar and weight Notes :

B3. Power snatch B4. Overhead walk

Sets 3 Tempo/Method Explosive Sets 4 Tempo/Method Walking
REPS 5 REST PERIOD MINIMAL REPS 20m REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 5 REPS 20m 20m 40m 40m 40m
RPE 8 8 8 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : B1 - B4 use the same bar and weight Notes :

ATHLETIC PERFORMANCE PROGRAM 75

 WEDNESDAY - EXPLOSIVE LIFTING

ACTIVATION/PREPARATION

Single leg dept landing (Same height as vertical jump). Land in a split squat position but the back leg doesn’t touch the floor. 3 x 5/leg
Vertical jump 3 x 5
A1 & A2 are a complex (rest between exercises)

A1. Power snatch/clean variation A2. Loaded jump squat

Sets 5 Tempo/Method Explosive Sets 5 Tempo/Method Explosive
REPS 2 REST PERIOD 90 SEC REPS 5 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 3 3 2 2 2 2 2 REPS 5 3 3 5 5 5 5 5
RPE 5 6 7 8 8 8-9 8-9 8-9 RPE 20% 20% 20% 20% 20%
WEIGHT WEIGHT

Notes : Pick the version you are more comfortable with. I favor lifts from the hang or blocks. Notes : Use 20% of your max squat
Power snatch is first option, power clean is second option, muscle snatch is third option, high pull
is fourth option.

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ATHLETIC PERFORMANCE PROGRAM 76

 WEDNESDAY - EXPLOSIVE LIFTING

ACTIVATION/PREPARATION

B1 & B2 are a complex (rest between exercises)

B1. Bosh clean level 1 B2. Sprint

Sets 4 Tempo/Method Explosive Sets 4 Tempo/Method Explosive
REPS 3/side REST PERIOD 90 SEC REPS 10m REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 3 3 2 2 2 2 2 REPS 10m 10m 10m 10m 10m 10m 10m
RPE 6 7 8 8 8-9 8-9 8-9 RPE 60% 80% 90% 90% 95% 95% 100%
WEIGHT WEIGHT

Notes : Notes : Flying 10m

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ATHLETIC PERFORMANCE PROGRAM 77

 FRIDAY - STRENGTH WORK

ACTIVATION/PREPARATION
Hurdle jumps 3 x 5
Side to side hurdle jump (both legs/knee tuck) 3 x 5/side
Backward hurdle jumps 3 x 10
*You don’t have to use hurdles, just imagine having to jump over them.

A. Front squat B. Bench press

Sets 5 Tempo/Method 2010 Sets 5 Tempo/Method 3010
REPS 5-4-3-2-1 REST PERIOD 3-4 MIN REPS 5-4-3-2-1 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 3 5 4 3 2 1 REPS 5 5 3 5 4 3 2 1
RPE 5 6 7 8 8 8-9 8-9 8-9 RPE 5 6 7 8 8 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Notes :

C. Push jerk behind neck High knees 2 x 10m (max frequency)

High knees 2 x 10m (long steps)
Sets 5 Tempo/Method Explosive
Heel to glutes 2 x 10m
REPS 5-4-3-2-1 REST PERIOD 3-4 MIN “A” Skip 2 x 10m
SET WARM-UP SETS 1 2 3 4 5 6
Flying 10m 3 sets
REPS 5 5 3 5 4 3 2 1
30m tempo (75-80%) 3 sets
RPE 5 6 7 8 8 8-9 8-9 8-9
WEIGHT

Notes :

ATHLETIC PERFORMANCE PROGRAM 78

 SATURDAY - CORE/CONDITIONING

ACTIVATION/PREPARATION

A1 and A2 are a superset.

A1. Cable crunches A2. Zercher carries

Sets 4 Tempo/Method 3030 Sets 4 Tempo/Method Walking
REPS 10-12 REST PERIOD MINIMAL REPS 40m REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10-12 10-12 10-12 10-12 REPS 20m 20m 40m 40m 40m 40m
RPE 8-9 8-9 8-9 8-9 RPE 6 7 8-9 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Notes : Avoid leaning back. Straight as upright as you can and contract the abs as if you were
going to get punched in the stomach.

A3. Knee tuck jump

Sets 4 Tempo/Method Explosive
REPS 10 REST PERIOD 2-3 MINUTES

SET WARM-UP SETS 1 2 3 4 5 6

REPS 10 10 10 10
RPE
WEIGHT

Notes : The focus is on bringing the knees to the chest as violently as possible

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ATHLETIC PERFORMANCE PROGRAM 79

 SATURDAY - CORE/CONDITIONING

ACTIVATION/PREPARATION

B1 - B4 are a circuit.

B1. Snatch deadlift B2. Deadlift walk

Sets 3 Tempo/Method Explosive Sets 4 Tempo/Method Walking
REPS 5 REST PERIOD MINIMAL REPS 20m REST PERIOD MNIMAL

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 5 REPS 20m 20m 40m 40m 40m
RPE 8 8 8 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : B1 - B4 use the same bar and weight, use around 60% of your deadlift Notes :

B3. Deadlift B4. Deadlift walk

Sets 3 Tempo/Method Explosive Sets 4 Tempo/Method Walking
REPS 5 REST PERIOD MINIMAL REPS 20m REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 5 REPS 20m 20m 40m 40m 40m
RPE 8 8 8 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : B1 - B4 use the same bar and weight Notes :

ATHLETIC PERFORMANCE PROGRAM 80

 WEEK 8
SPECIFIC PHYSICAL PREPARATION - INTENSIFICATION 2 - WEEK 8

ATHLETIC PERFORMANCE PROGRAM 81

 MONDAY - STRENGTH WORK

ACTIVATION/PREPARATION
Hurdle jumps 3 x 5
Side to side hurdle jump (both legs/knee tuck) 3 x 5/side
Backward hurdle jumps 3 x 10
*You don’t have to use hurdles, just imagine having to jump over them.

A. Back squat B. Incline bench press

Sets 5 Tempo/Method 2010 Sets 5 Tempo/Method 3010
REPS 5-4-3-2-1 REST PERIOD 3-4 MIN REPS 5-4-3-2-1 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 3 5 4 3 2 1 REPS 5 5 3 5 4 3 2 1
RPE 5 6 7 8 8 8-9 8-9 8-9 RPE 5 6 7 8 8 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Only squat down to 90 degrees knee angle. Notes :

C. Push press High knees 2 x 10m (max frequency)

High knees 2 x 10m (long steps)
Sets 5 Tempo/Method Explosive
Heel to glutes 2 x 10m
REPS 5-4-3-2-1 REST PERIOD 3-4 MIN “A” Skip 2 x 10m
SET WARM-UP SETS 1 2 3 4 5 6
Flying 10m 3 sets
REPS 5 5 3 5 4 3 2 1
30m tempo (75-80%) 3 sets
RPE 5 6 7 8 8 8-9 8-9 8-9
WEIGHT

Notes :

ATHLETIC PERFORMANCE PROGRAM 82

 TUESDAY - CORE/CONDITIONING

ACTIVATION/PREPARATION

A1 and A2 are a superset.

A1. Cable crunches A2. Zercher carries

Sets 4 Tempo/Method 3030 Sets 4 Tempo/Method Walking
REPS 10-12 REST PERIOD MINIMAL REPS 40m REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10-12 10-12 10-12 10-12 REPS 20m 20m 40m 40m 40m 40m
RPE 8-9 8-9 8-9 8-9 RPE 6 7 8-9 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Notes : Avoid leaning back. Straight as upright as you can and contract the abs as if you were
going to get punched in the stomach.

A3. Knee tuck jump

Sets 4 Tempo/Method Explosive
REPS 10 REST PERIOD 2-3 MINUTES

SET WARM-UP SETS 1 2 3 4 5 6

REPS 10 10 10 10
RPE
WEIGHT

Notes : The focus is on bringing the knees to the chest as violently as possible

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ATHLETIC PERFORMANCE PROGRAM 83

 TUESDAY - CORE/CONDITIONING

ACTIVATION/PREPARATION

B1 - B4 are a circuit.

B1. Muscle snatch B2. Overhead walk

Sets 3 Tempo/Method Explosive Sets 4 Tempo/Method Walking
REPS 5 REST PERIOD MINIMAL REPS 20m REST PERIOD MNIMAL

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 5 REPS 20m 20m 40m 40m 40m
RPE 8 8 8 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : B1 - B4 use the same bar and weight Notes :

B3. Power snatch B4. Overhead walk

Sets 3 Tempo/Method Explosive Sets 4 Tempo/Method Walking
REPS 5 REST PERIOD MINIMAL REPS 20m REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 5 REPS 20m 20m 40m 40m 40m
RPE 8 8 8 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : B1 - B4 use the same bar and weight Notes :

ATHLETIC PERFORMANCE PROGRAM 84

 WEDNESDAY - EXPLOSIVE LIFTING

ACTIVATION/PREPARATION

Single leg dept landing (Same height as vertical jump). Land in a split squat position but the back leg doesn’t touch the floor. 3 x 5/leg
Vertical jump 3 x 5
A1 & A2 are a complex (rest between exercises)

A1. Power snatch/clean variation A2. Loaded jump squat

Sets 5 Tempo/Method Explosive Sets 5 Tempo/Method Explosive
REPS 2 REST PERIOD 90 SEC REPS 5 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 3 3 2 2 2 2 2 REPS 5 3 3 5 5 5 5 5
RPE 5 6 7 8 8 8-9 8-9 8-9 RPE 20% 20% 20% 20% 20%
WEIGHT WEIGHT

Notes : Pick the version you are more comfortable with. I favor lifts from the hang or blocks. Notes : Use 20% of your max squat
Power snatch is first option, power clean is second option, muscle snatch is third option, high pull
is fourth option.

MORE ON NEXT PAGE...

ATHLETIC PERFORMANCE PROGRAM 85

 WEDNESDAY - EXPLOSIVE LIFTING

ACTIVATION/PREPARATION

B1 & B2 are a complex (rest between exercises)

B1. Bosh clean level 1 B2. Sprint

Sets 4 Tempo/Method Explosive Sets 4 Tempo/Method Explosive
REPS 3/side REST PERIOD 90 SEC REPS 10m REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 3 3 2 2 2 2 2 REPS 10m 10m 10m 10m 10m 10m 10m
RPE 6 7 8 8 8-9 8-9 8-9 RPE 60% 80% 90% 90% 95% 95% 100%
WEIGHT WEIGHT

Notes : Notes : Flying 10m

MORE ON NEXT PAGE...

ATHLETIC PERFORMANCE PROGRAM 86

 FRIDAY - STRENGTH WORK

ACTIVATION/PREPARATION
Hurdle jumps 3 x 5
Side to side hurdle jump (both legs/knee tuck) 3 x 5/side
Backward hurdle jumps 3 x 10
*You don’t have to use hurdles, just imagine having to jump over them.

A. Front squat B. Bench press

Sets 5 Tempo/Method 2010 Sets 5 Tempo/Method 3010
REPS 5-4-3-2-1 REST PERIOD 3-4 MIN REPS 5-4-3-2-1 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 3 5 4 3 2 1 REPS 5 5 3 5 4 3 2 1
RPE 5 6 7 8 8 8-9 8-9 8-9 RPE 5 6 7 8 8 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Notes :

C. Push jerk behind neck High knees 2 x 10m (max frequency)

High knees 2 x 10m (long steps)
Sets 5 Tempo/Method Explosive
Heel to glutes 2 x 10m
REPS 5-4-3-2-1 REST PERIOD 3-4 MIN “A” Skip 2 x 10m
SET WARM-UP SETS 1 2 3 4 5 6
Flying 10m 3 sets
REPS 5 5 3 5 4 3 2 1
30m tempo (75-80%) 3 sets
RPE 5 6 7 8 8 8-9 8-9 8-9
WEIGHT

Notes :

ATHLETIC PERFORMANCE PROGRAM 87

 SATURDAY - CORE/CONDITIONING

ACTIVATION/PREPARATION

A1 and A2 are a superset.

A1. Cable crunches A2. Zercher carries

Sets 4 Tempo/Method 3030 Sets 4 Tempo/Method Walking
REPS 10-12 REST PERIOD MINIMAL REPS 40m REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10-12 10-12 10-12 10-12 REPS 20m 20m 40m 40m 40m 40m
RPE 8-9 8-9 8-9 8-9 RPE 6 7 8-9 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Notes : Avoid leaning back. Straight as upright as you can and contract the abs as if you were
going to get punched in the stomach.

A3. Knee tuck jump

Sets 4 Tempo/Method Explosive
REPS 10 REST PERIOD 2-3 MINUTES

SET WARM-UP SETS 1 2 3 4 5 6

REPS 10 10 10 10
RPE
WEIGHT

Notes : The focus is on bringing the knees to the chest as violently as possible

MORE ON NEXT PAGE...

ATHLETIC PERFORMANCE PROGRAM 88

 SATURDAY - CORE/CONDITIONING

ACTIVATION/PREPARATION

B1 - B4 are a circuit.

B1. Snatch deadlift B2. Deadlift walk

Sets 3 Tempo/Method Explosive Sets 4 Tempo/Method Walking
REPS 5 REST PERIOD MINIMAL REPS 20m REST PERIOD MNIMAL

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 5 REPS 20m 20m 40m 40m 40m
RPE 8 8 8 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : B1 - B4 use the same bar and weight, use around 60% of your deadlift Notes :

B3. Deadlift B4. Deadlift walk

Sets 3 Tempo/Method Explosive Sets 4 Tempo/Method Walking
REPS 5 REST PERIOD MINIMAL REPS 20m REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 5 REPS 20m 20m 40m 40m 40m
RPE 8 8 8 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : B1 - B4 use the same bar and weight Notes :

ATHLETIC PERFORMANCE PROGRAM 89