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Ota Volleyball

This document contains a 4-week training program with details of exercises for each day. The program focuses on structural integrity and includes dynamic warmups, mobilization/activation exercises, power exercises, strength exercises, and trunk/core exercises. Week 4 is a deload week with reduced weights and intensities. The program progresses over the 4 weeks by increasing sets and reps for most exercises while gradually reducing reps for lower body strength exercises like squats.

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FANTAZTIC FITNEZZ
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
4K views48 pages

Ota Volleyball

This document contains a 4-week training program with details of exercises for each day. The program focuses on structural integrity and includes dynamic warmups, mobilization/activation exercises, power exercises, strength exercises, and trunk/core exercises. Week 4 is a deload week with reduced weights and intensities. The program progresses over the 4 weeks by increasing sets and reps for most exercises while gradually reducing reps for lower body strength exercises like squats.

Uploaded by

FANTAZTIC FITNEZZ
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Month 1 | Week 1 - Structural Integrity

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. Squat Jumps - 4 x 10

3. Box Jump - 8 x 1

Strength
1. Back Squat - 4 x 10

2. Bulgarian Split Squat - 4 x 6 ea. leg

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

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. V Ups - 2 x 25

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

1.C. Pike Crunches - 2 x 25


Month 1 | Week 1 - Structural Integrity
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 Slides (Scap. Mobility) - 5 x 5

Power
1. Power Bounds - 6 x 1 (10 yards)

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

Strength
1. Overhead DB Floor Press - 4 x 10

2.A. Inverted Row - 3 x Max

2.B. Push Ups - 3 x Max

3.A. Scarecrows - 3 x 8

3.B. Hammer Curls - 3 x 8

3.C. Cable Tricep Extension - 3 x 8

Trunk
1. Plank - 2 x 60 seconds
Month 1 | Week 1 - Structural Integrity
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. Low Squat Jumps - 3 x 10 seconds

2. Depth Jumps - 6 x 1

3. Lunge Jumps - 3 x 4 ea. leg

Strength
1. Front Load Single Leg Box Squat - 4 x 5 each leg

2. Romanian Deadlift - 3 x 10

3. Barbell Step Ups - 4 x 6 ea.

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

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

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


Month 1 | Week 1 - Structural Integrity
Day 4
Dynamic Warm Up

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

1.B. Band Pull Aparts - 2 x 20

Power
1. Med Ball Backwards Toss - 8 x 1

2. Med Ball Chest Pass - 8 x 1

3. Med Ball Slam - 8 x 1

Strength
1. Bench Press - 4 x 10

2.A. Pull Up - 4 x Max

2.B. I,T,Y’s - 4 x 3 ea.

3.A. Front Plate Raise - 3 x 10

3.B. DB Rolling Tricep Extension - 3 x 10

3.C. Facepull - 3 x 10

Core
1. Suitcase Carry - 3 x 20 yards each side
Month 1 | Week 2 - Structural Integrity
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. Squat Jumps - 4 x 10

3. Box Jump - 8 x 1

Strength
1. Back Squat - 4 x 8

2. Bulgarian Split Squat - 4 x 6 ea. leg

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

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. V Ups - 2 x 25

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

1.C. Pike Crunches - 2 x 25


Month 1 | Week 2 - Structural Integrity
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 Slides (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)

Strength
1. Overhead DB Floor Press - 4 x 8

2.A. Inverted Row - 3 x Max

2.B. Push Ups - 3 x Max

3.A. Scarecrows - 3 x 8

3.B. Hammer Curls - 3 x 8

3.C. Cable Tricep Extension - 3 x 8

Trunk
1. Plank - 2 x 60 seconds
Month 1 | Week 2 - Structural Integrity
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. Low Squat Jumps - 3 x 10 seconds

2. Depth Jumps - 6 x 1

3. Lunge Jumps - 3 x 4 ea. leg

Strength
1. Front Load Single Leg Box Squat - 4 x 4 each leg

2. Romanian Deadlift - 3 x 10

3. Barbell Step Ups - 4 x 6 ea.

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

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

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


Month 1 | Week 2 - Structural Integrity
Day 4
Dynamic Warm Up

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

1.B. Band Pull Aparts - 2 x 20

Power
1. Med Ball Backwards Toss - 8 x 1

2. Med Ball Chest Pass - 8 x 1

3. Med Ball Slam - 8 x 1

Strength
1. Bench Press - 4 x 8

2.A. Pull Up - 4 x Max

2.B. I,T,Y’s - 4 x 3 ea.

3.A. Front Plate Raise - 3 x 10

3.B. DB Rolling Tricep Extension - 3 x 10

3.C. Facepull - 3 x 10

Core
1. Suitcase Carry - 3 x 20 yards each side
Month 1 | Week 3 - Structural Integrity
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. Squat Jumps - 4 x 10

3. Box Jump - 8 x 1

Strength
1. Back Squat - 4 x 6

2. Bulgarian Split Squat - 4 x 6 ea. leg

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

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. V Ups - 2 x 25

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

1.C. Pike Crunches - 2 x 25


Month 1 | Week 3 - Structural Integrity
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 Slides (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)

Strength
1. Overhead DB Floor Press - 4 x 6

2.A. Inverted Row - 3 x Max

2.B. Push Ups - 3 x Max

3.A. Scarecrows - 3 x 8

3.B. Hammer Curls - 3 x 8

3.C. Cable Tricep Extension - 3 x 8

Trunk
1. Plank - 2 x 60 seconds
Month 1 | Week 3 - Structural Integrity
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. Low Squat Jumps - 3 x 10 seconds

2. Depth Jumps - 6 x 1

3. Lunge Jumps - 3 x 4 ea. leg

Strength
1. Front Load Single Leg Box Squat - 4 x 3 each leg

2. Romanian Deadlift - 3 x 10

3. Barbell Step Ups - 4 x 6 ea.

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

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

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


Month 1 | Week 3 - Structural Integrity
Day 4
Dynamic Warm Up

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

1.B. Band Pull Aparts - 2 x 20

Power
1. Med Ball Backwards Toss - 8 x 1

2. Med Ball Chest Pass - 8 x 1

3. Med Ball Slam - 8 x 1

Strength
1. Bench Press - 4 x 6

2.A. Pull Up - 4 x Max

2.B. I,T,Y’s - 4 x 3 ea.

3.A. Front Plate Raise - 3 x 10

3.B. DB Rolling Tricep Extension - 3 x 10

3.C. Facepull - 3 x 10

Core
1. Suitcase Carry - 3 x 20 yards each side
Month 1 | Week 4 - Deload
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. Squat Jumps - 4 x 10

3. Box Jump - 8 x 1

Strength
1. Back Squat - 5 x 5 @50%

2. Bulgarian Split Squat - 4 x 6 ea. leg

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

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. V Ups - 2 x 25

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

1.C. Pike Crunches - 2 x 25


Month 1 | Week 4 - Deload
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 Slides (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)

Strength
1. Overhead DB Floor Press - 5 x 5 @50%

2.A. Inverted Row - 3 x Max

2.B. Push Ups - 3 x Max

3.A. Scarecrows - 3 x 8

3.B. Hammer Curls - 3 x 8

3.C. Cable Tricep Extension - 3 x 8

Trunk
1. Plank - 2 x 60 seconds
Month 1 | Week 4 - Deload
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. Low Squat Jumps - 3 x 10 seconds

2. Depth Jumps - 6 x 1

3. Lunge Jumps - 3 x 4 ea. leg

Strength
1. Front Load Single Leg Box Squat - 4 x 3 each leg

2. Romanian Deadlift - 3 x 10

3. Barbell Step Ups - 4 x 6 ea.

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

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

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


Month 1 | Week 4 - Deload
Day 4
Dynamic Warm Up

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

1.B. Band Pull Aparts - 2 x 20

Power
1. Med Ball Backwards Toss - 8 x 1

2. Med Ball Chest Pass - 8 x 1

3. Med Ball Slam - 8 x 1

Strength
1. Bench Press - 5 x 5 @50%

2.A. Pull Up - 4 x Max

2.B. I,T,Y’s - 4 x 3 ea.

3.A. Front Plate Raise - 3 x 10

3.B. DB Rolling Tricep Extension - 3 x 10

3.C. Facepull - 3 x 10

Core
1. Suitcase Carry - 3 x 20 yards each side
Month 2 | Week 5 - Strength & Power
Day 1
Dynamic Warm Up

Mobilization/Activation
1. Pigeon Pose - 2 x 25 seconds each side

2. Monster Walk - 2 x 20 yards

Power
1. Pogo Jumps - 2 x 10 seconds

2. Low Squat Jumps - 2 x 10 seconds

3. Squat Jumps - 2 x 10 seconds

4. Seated Box Jump - 8 x 1

Strength
1. Back Squat - 5 x 4

2. Walking Lunge - 4 x 6 ea. leg

3. Hamstring Curls - 4 x 12

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. Knee Ups - 2 x 25

1.B. Seated Russian Twists - 2 x 25 ea. side

1.C. Flutter Kicks - 2 x 25


Month 2 | Week 5 - Strength & Power
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. Incline ITY’s - 3 x 5 each

Power
1. Bilateral Bounds - 4 x 10 yards (2 for height | 2 for distance)

2. Lateral Plyo Push Ups - 3 x 10

Strength
1. Overhead Press - 5 x 4

2.A. Single Arm Row - 3 x 10 each arm

2.B. DB Neutral Grip Bench Press - 3 x 10

3.A. Lateral Raise - 3 x 10

3.B. Front Plate Raise - 3 x 10

3.C. Rolling Tricep Extensions - 3 x 10

Trunk
1. Plank Walk Outs - 3 x 20
Month 2 | Week 5 - Strength & Power
Day 3
Dynamic Warm Up

Mobilization/Activation
1. Groiners - 2 x 10 each side

2. Single Leg Glute Bridge - 2 x 10 each leg

Power
1. Decel Step Ups - 3 x 5 each leg

2. Sprinter Step Ups - 3 x 5 each leg

3. Skater Jumps - 3 x 10

4. Reactive Vertical Jump - 8 x 1

Strength
1. Trap Bar Deadlift - 5 x 4

2. Elevated Reverse Lunge - 4 x 8 each leg

3. KB Swing - 4 x 10

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. Weighted Plank - 2 x Max Time

1.B. Side Plank - 2 x 45 seconds each side


Month 2 | Week 5 - Strength & Power
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Y Cuffs - 2 x 20

1.B. Band Facepull to External Rotation - 2 x 20

Power
1. Med Ball Vertical Toss - 8 x 1

2. Med Ball Chest Pass - 8 x 1

3. Med Ball Soccer Toss - 8 x 1

Strength
1. Floor Bench Press - 5 x 4

2.A. Neutral Grip Pull Up - 4 x Max

2.B. Band Scarecrows - 4 x 10

3.A. Seated DB Overhead Press - 3 x 10

3.B. Dips - 3 x 10

3.C. Hammer Curls - 3 x 10

Core
1. Wheel Rollouts - 3 x 20
Month 2 | Week 6 - Strength & Power
Day 1
Dynamic Warm Up

Mobilization/Activation
1. Pigeon Pose - 2 x 25 seconds each side

2. Monster Walk - 2 x 20 yards

Power
1. Pogo Jumps - 2 x 10 seconds

2. Low Squat Jumps - 2 x 10 seconds

3. Squat Jumps - 2 x 10 seconds

4. Seated Box Jump - 8 x 1

Strength
1. Back Squat - 6 x 3

2. Walking Lunge - 4 x 6 ea. leg

3. Hamstring Curls - 4 x 12

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. Knee Ups - 2 x 25

1.B. Seated Russian Twists - 2 x 25 ea. side

1.C. Flutter Kicks - 2 x 25


Month 2 | Week 6 - Strength & Power
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. Incline ITY’s - 3 x 5 each

Power
1. Bilateral Bounds - 4 x 10 yards (2 for height | 2 for distance)

2. Lateral Plyo Push Ups - 3 x 10

Strength
1. Overhead Press - 6 x 3

2.A. Single Arm Row - 3 x 10 each arm

2.B. DB Neutral Grip Bench Press - 3 x 10

3.A. Lateral Raise - 3 x 10

3.B. Front Plate Raise - 3 x 10

3.C. Rolling Tricep Extensions - 3 x 10

Trunk
1. Plank Walk Outs - 3 x 20
Month 2 | Week 6 - Strength & Power
Day 3
Dynamic Warm Up

Mobilization/Activation
1. Groiners - 2 x 10 each side

2. Single Leg Glute Bridge - 2 x 10 each leg

Power
1. Decel Step Ups - 3 x 5 each leg

2. Sprinter Step Ups - 3 x 5 each leg

3. Skater Jumps - 3 x 10

4. Reactive Vertical Jump - 8 x 1

Strength
1. Trap Bar Deadlift - 6 x 3

2. Elevated Reverse Lunge - 4 x 8 each leg

3. KB Swing - 4 x 10

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. Weighted Plank - 2 x Max Time

1.B. Side Plank - 2 x 45 seconds each side


Month 2 | Week 6 - Strength & Power
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Y Cuffs - 2 x 20

1.B. Band Facepull to External Rotation - 2 x 20

Power
1. Med Ball Vertical Toss - 8 x 1

2. Med Ball Chest Pass - 8 x 1

3. Med Ball Soccer Toss - 8 x 1

Strength
1. Floor Bench Press - 6 x 3

2.A. Neutral Grip Pull Up - 4 x Max

2.B. Band Scarecrows - 4 x 10

3.A. Seated DB Overhead Press - 3 x 10

3.B. Dips - 3 x 10

3.C. Hammer Curls - 3 x 10

Core
1. Wheel Rollouts - 3 x 20
Month 2 | Week 7 - Strength & Power
Day 1
Dynamic Warm Up

Mobilization/Activation
1. Pigeon Pose - 2 x 25 seconds each side

2. Monster Walk - 2 x 20 yards

Power
1. Pogo Jumps - 2 x 10 seconds

2. Low Squat Jumps - 2 x 10 seconds

3. Squat Jumps - 2 x 10 seconds

4. Seated Box Jump - 8 x 1

Strength
1. Back Squat - 6 x 2

2. Walking Lunge - 4 x 6 ea. leg

3. Hamstring Curls - 4 x 12

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. Knee Ups - 2 x 25

1.B. Seated Russian Twists - 2 x 25 ea. side

1.C. Flutter Kicks - 2 x 25


Month 2 | Week 7 - Strength & Power
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. Incline ITY’s - 3 x 5 each

Power
1. Bilateral Bounds - 4 x 10 yards (2 for height | 2 for distance)

2. Lateral Plyo Push Ups - 3 x 10

Strength
1. Overhead Press - 6 x 2

2.A. Single Arm Row - 3 x 10 each arm

2.B. DB Neutral Grip Bench Press - 3 x 10

3.A. Lateral Raise - 3 x 10

3.B. Front Plate Raise - 3 x 10

3.C. Rolling Tricep Extensions - 3 x 10

Trunk
1. Plank Walk Outs - 3 x 20
Month 2 | Week 7 - Strength & Power
Day 3
Dynamic Warm Up

Mobilization/Activation
1. Groiners - 2 x 10 each side

2. Single Leg Glute Bridge - 2 x 10 each leg

Power
1. Decel Step Ups - 3 x 5 each leg

2. Sprinter Step Ups - 3 x 5 each leg

3. Skater Jumps - 3 x 10

4. Reactive Vertical Jumps - 8 x 1

Strength
1. Trap Bar Deadlift - 6 x 2

2. Elevated Reverse Lunge - 4 x 8 each leg

3. KB Swing - 4 x 10

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. Weighted Plank - 2 x Max Time

1.B. Side Plank - 2 x 45 seconds each side


Month 2 | Week 7 - Strength & Power
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Y Cuffs - 2 x 20

1.B. Band Facepull to External Rotation - 2 x 20

Power
1. Med Ball Vertical Toss - 8 x 1

2. Med Ball Chest Pass - 8 x 1

3. Med Ball Soccer Toss - 8 x 1

Strength
1. Floor Bench Press - 6 x 2

2.A. Neutral Grip Pull Up - 4 x Max

2.B. Band Scarecrows - 4 x 10

3.A. Seated DB Overhead Press - 3 x 10

3.B. Dips - 3 x 10

3.C. Hammer Curls - 3 x 10

Core
1. Wheel Rollouts - 3 x 20
Month 2 | Week 8 - Strength & Power
Day 1
Dynamic Warm Up

Mobilization/Activation
1. Pigeon Pose - 2 x 25 seconds each side

2. Monster Walk - 2 x 20 yards

Power
1. Pogo Jumps - 2 x 10 seconds

2. Low Squat Jumps - 2 x 10 seconds

3. Squat Jumps - 2 x 10 seconds

4. Seated Box Jump - 8 x 1

Strength
1. Back Squat - 5 x 5 @50%

2. Walking Lunge - 4 x 6 ea. leg

3. Hamstring Curls - 4 x 12

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. Knee Ups - 2 x 25

1.B. Seated Russian Twists - 2 x 25 ea. side

1.C. Flutter Kicks - 2 x 25


Month 2 | Week 8 - Strength & Power
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. Incline ITY’s - 3 x 5 each

Power
1. Bilateral Bounds - 4 x 10 yards (2 for height | 2 for distance)

2. Lateral Plyo Push Ups - 3 x 10

Strength
1. Overhead Press - 5 x 5 @50%

2.A. Single Arm Row - 3 x 10 each arm

2.B. DB Neutral Grip Bench Press - 3 x 10

3.A. Lateral Raise - 3 x 10

3.B. Front Plate Raise - 3 x 10

3.C. Rolling Tricep Extensions - 3 x 10

Trunk
1. Plank Walk Outs - 3 x 20
Month 2 | Week 8 - Strength & Power
Day 3
Dynamic Warm Up

Mobilization/Activation
1. Groiners - 2 x 10 each side

2. Single Leg Glute Bridge - 2 x 10 each leg

Power
1. Decel Step Ups - 3 x 5 each leg

2. Sprinter Step Ups - 3 x 5 each leg

3. Skater Jumps - 3 x 10

4. Reactive Vertical Jumps - 4 x 1

Strength
1. Trap Bar Deadlift - 5 x 5 @50%

2. Elevated Reverse Lunge - 4 x 8 each leg

3. KB Swing - 4 x 10

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. Weighted Plank - 2 x Max Time

1.B. Side Plank - 2 x 45 seconds each side


Month 2 | Week 8 - Strength & Power
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Y Cuffs - 2 x 20

1.B. Band Facepull to External Rotation - 2 x 20

Power
1. Med Ball Vertical Toss - 8 x 1

2. Med Ball Chest Pass - 8 x 1

3. Med Ball Soccer Toss - 8 x 1

Strength
1. Floor Bench Press - 5 x 5 @50%

2.A. Neutral Grip Pull Up - 4 x Max

2.B. Band Scarecrows - 4 x 10

3.A. Seated DB Overhead Press - 3 x 10

3.B. Dips - 3 x 10

3.C. Hammer Curls - 3 x 10

Core
1. Wheel Rollouts - 3 x 20
Month 3 | Week 9 - Speed & Power
Day 1
Dynamic Warm Up

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

2. Lateral Monster Walk - 2 x 20 yards

Power
1. Weighted Pogo Jumps - 2 x 10 seconds (light DB’s)

2. Weighted Low Squat Jumps - 2 x 10 seconds (light DB’s)

3. Weighted Squat Jumps - 2 x 10 seconds (light DB’s)

4. Rebound Box Jump - 8 x 1

Strength
1. Box Squat - 5 x 4

2. Bulgarian Split Squat - 4 x 6 ea. leg

3. Hamstring Curls - 4 x 12

4. Leg Extensions - 4 x 10

5.A. Plantar Flexion - 2 x 20

5.B. Dorsi Flexion - 2 x 20

Trunk
1.A. V Ups - 2 x 25

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

1.C. Supermans - 2 x 25
Month 3 | Week 9 - Speed & Power
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. Band Facepull - 3 x 10

Power
1. Power Skips - 4 x 10 yards (2 for height | 2 for distance)

2. Bilateral Bounds - 4 x 10 yards (2 for height | 2 for distance)

2. Plyo Push Ups - 3 x 10 seconds

Strength
1. Push Press - 5 x 4

2.A. Barbell Row - 3 x 10

2.B. Close Grip Bench Press - 3 x 10

3.A. Incline Rear Delt Raise - 3 x 10

3.B. High Band Row - 3 x 10 each arm

3.C. Band Tricep Extension - 3 x 10

Trunk
1. Stir the Pot - 3 x 20 each direction
Month 3 | Week 9 - Speed & Power
Day 3
Dynamic Warm Up

Mobilization/Activation
1. 90/90 Stretch - 2 x 30 seconds each side

2. Weighted Glute Bridge - 2 x 10

Power
1. Sprinter Step Ups - 3 x 8 each leg

2. Approach Box Jumps - 8 x 1

3. Reactive Skater Jumps - 3 x 5 each side

Strength
1. Trap Bar Deadlift - 5 x 4

2. BB Step Ups - 4 x 8 each leg

3. Band Goodmornings - 4 x 10

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. Weighted Sit Ups - 2 x Max Time

1.B. Seated Twists - 2 x 20 each side


Month 3 | Week 9 - Strength & Power
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Blackburns - 2 x 20

1.B. Plank Bird Dogs - 2 x 20

Power
1. Med Ball Vertical Toss - 8 x 1

2. Med Ball Chest Pass - 8 x 1

3. Med Ball Soccer Toss - 8 x 1

Strength
1. Bench Press - 5 x 4

2.A. Chin Ups - 4 x Max

2.B. Single Arm DB Overhead Press - 4 x 10 each arm

3.A. Skull Crushers - 3 x 10

3.B. Barbell Curl - 3 x 10

3.C. Front DB Raise - 3 x 10

Core
1. Hyperextensions - 3 x 20
Month 3 | Week 10 - Speed & Power
Day 1
Dynamic Warm Up

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

2. Lateral Monster Walk - 2 x 20 yards

Power
1. Weighted Pogo Jumps - 2 x 10 seconds (light DB’s)

2. Weighted Low Squat Jumps - 2 x 10 seconds (light DB’s)

3. Weighted Squat Jumps - 2 x 10 seconds (light DB’s)

4. Rebound Box Jump - 8 x 1

Strength
1. Box Squat - 6 x 3

2. Bulgarian Split Squat - 4 x 6 ea. leg

3. Hamstring Curls - 4 x 12

4. Leg Extensions - 4 x 10

5.A. Plantar Flexion - 2 x 20

5.B. Dorsi Flexion - 2 x 20

Trunk
1.A. V Ups - 2 x 25

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

1.C. Supermans - 2 x 25
Month 3 | Week 10 - Speed & Power
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. Band Facepull - 3 x 10

Power
1. Power Skips - 4 x 10 yards (2 for height | 2 for distance)

2. Bilateral Bounds - 4 x 10 yards (2 for height | 2 for distance)

2. Plyo Push Ups - 3 x 10 seconds

Strength
1. Push Press - 6 x 3

2.A. Barbell Row - 3 x 10

2.B. Close Grip Bench Press - 3 x 10

3.A. Incline Rear Delt Raise - 3 x 10

3.B. High Band Row - 3 x 10 each arm

3.C. Band Tricep Extension - 3 x 10

Trunk
1. Stir the Pot - 3 x 20 each direction
Month 3 | Week 10 - Speed & Power
Day 3
Dynamic Warm Up

Mobilization/Activation
1. 90/90 Stretch - 2 x 30 seconds each side

2. Weighted Glute Bridge - 2 x 10

Power
1. Sprinter Step Ups - 3 x 8 each leg

2. Staggered Broad Triple Jumps - 8 x 1

3. Reactive Skater Jumps - 3 x 5 each side

Strength
1. Trap Bar Deadlift - 6 x 3

2. BB Step Ups - 4 x 8 each leg

3. Band Goodmornings - 4 x 10

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. Weighted Sit Ups - 2 x Max Time

1.B. Seated Twists - 2 x 20 each side


Month 3 | Week 10 - Strength & Power
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Blackburns - 2 x 20

1.B. Plank Bird Dogs - 2 x 20

Power
1. Med Ball Vertical Toss - 8 x 1

2. Med Ball Chest Pass - 8 x 1

3. Med Ball Soccer Toss - 8 x 1

Strength
1. Bench Press - 6 x 3

2.A. Chin Ups - 4 x Max

2.B. Single Arm DB Overhead Press - 4 x 10 each arm

3.A. Skull Crushers - 3 x 10

3.B. Barbell Curl - 3 x 10

3.C. Front DB Raise - 3 x 10

Core
1. Hyperextensions - 3 x 20
Month 3 | Week 11 - Speed & Power
Day 1
Dynamic Warm Up

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

2. Lateral Monster Walk - 2 x 20 yards

Power
1. Weighted Pogo Jumps - 2 x 10 seconds (light DB’s)

2. Weighted Low Squat Jumps - 2 x 10 seconds (light DB’s)

3. Weighted Squat Jumps - 2 x 10 seconds (light DB’s)

4. Rebound Box Jump - 8 x 1

Strength
1. Box Squat - 8 x 1

2. Bulgarian Split Squat - 4 x 6 ea. leg

3. Hamstring Curls - 4 x 12

4. Leg Extensions - 4 x 10

5.A. Plantar Flexion - 2 x 20

5.B. Dorsi Flexion - 2 x 20

Trunk
1.A. V Ups - 2 x 25

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

1.C. Supermans - 2 x 25
Month 3 | Week 11 - Speed & Power
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. Band Facepull - 3 x 10

Power
1. Power Skips - 4 x 10 yards (2 for height | 2 for distance)

2. Bilateral Bounds - 4 x 10 yards (2 for height | 2 for distance)

2. Plyo Push Ups - 3 x 10 seconds

Strength
1. Push Press - 8 x 1

2.A. Barbell Row - 3 x 10

2.B. Close Grip Bench Press - 3 x 10

3.A. Incline Rear Delt Raise - 3 x 10

3.B. High Band Row - 3 x 10 each arm

3.C. Band Tricep Extension - 3 x 10

Trunk
1. Stir the Pot - 3 x 20 each direction
Month 3 | Week 11 - Speed & Power
Day 3
Dynamic Warm Up

Mobilization/Activation
1. 90/90 Stretch - 2 x 30 seconds each side

2. Weighted Glute Bridge - 2 x 10

Power
1. Sprinter Step Ups - 3 x 8 each leg

2. Approach Box Jumps - 8 x 1

3. Reactive Skater Jumps - 3 x 5 each side

Strength
1. Trap Bar Deadlift - 8 x 1

2. BB Step Ups - 4 x 8 each leg

3. Band Goodmornings - 4 x 10

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. Weighted Sit Ups - 2 x Max Time

1.B. Seated Twists - 2 x 20 each side


Month 3 | Week 11 - Strength & Power
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Blackburns - 2 x 20

1.B. Plank Bird Dogs - 2 x 20

Power
1. Med Ball Vertical Toss - 8 x 1

2. Med Ball Chest Pass - 8 x 1

3. Med Ball Soccer Toss - 8 x 1

Strength
1. Bench Press - 8 x 1

2.A. Chin Ups - 4 x Max

2.B. Single Arm DB Overhead Press - 4 x 10 each arm

3.A. Skull Crushers - 3 x 10

3.B. Barbell Curl - 3 x 10

3.C. Front DB Raise - 3 x 10

Core
1. Hyperextensions - 3 x 20
Month 3 | Week 12 - Speed & Power
Day 1
Dynamic Warm Up

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

2. Lateral Monster Walk - 2 x 20 yards

Power
1. Weighted Pogo Jumps - 2 x 10 seconds (light DB’s)

2. Weighted Low Squat Jumps - 2 x 10 seconds (light DB’s)

3. Weighted Squat Jumps - 2 x 10 seconds (light DB’s)

4. Rebound Box Jump - 8 x 1

Strength
1. Box Squat - 5 x 5 @50%

2. Bulgarian Split Squat - 4 x 6 ea. leg

3. Hamstring Curls - 4 x 12

4. Leg Extensions - 4 x 10

5.A. Plantar Flexion - 2 x 20

5.B. Dorsi Flexion - 2 x 20

Trunk
1.A. V Ups - 2 x 25

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

1.C. Supermans - 2 x 25
Month 3 | Week 12 - Speed & Power
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. Band Facepull - 3 x 10

Power
1. Power Skips - 4 x 10 yards (2 for height | 2 for distance)

2. Bilateral Bounds - 4 x 10 yards (2 for height | 2 for distance)

2. Plyo Push Ups - 3 x 10 seconds

Strength
1. Push Press - 5 x 5 @50%

2.A. Barbell Row - 3 x 10

2.B. Close Grip Bench Press - 3 x 10

3.A. Incline Rear Delt Raise - 3 x 10

3.B. High Band Row - 3 x 10 each arm

3.C. Band Tricep Extension - 3 x 10

Trunk
1. Stir the Pot - 3 x 20 each direction
Month 3 | Week 12 - Speed & Power
Day 3
Dynamic Warm Up

Mobilization/Activation
1. 90/90 Stretch - 2 x 30 seconds each side

2. Weighted Glute Bridge - 2 x 10

Power
1. Sprinter Step Ups - 3 x 8 each leg

2. Approach Box Jumps - 4 x 1

3. Reactive Skater Jumps - 3 x 5 each side

Strength
1. Trap Bar Deadlift - 5 x 5 @50%

2. BB Step Ups - 4 x 8 each leg

3. Band Goodmornings - 4 x 10

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1.A. Weighted Sit Ups - 2 x Max Time

1.B. Seated Twists - 2 x 20 each side


Month 3 | Week 12 - Strength & Power
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Blackburns - 2 x 20

1.B. Plank Bird Dogs - 2 x 20

Power
1. Med Ball Vertical Toss - 8 x 1

2. Med Ball Chest Pass - 8 x 1

3. Med Ball Soccer Toss - 8 x 1

Strength
1. Bench Press - 5 x 5 @50%

2.A. Chin Ups - 4 x Max

2.B. Single Arm DB Overhead Press - 4 x 10 each arm

3.A. Skull Crushers - 3 x 10

3.B. Barbell Curl - 3 x 10

3.C. Front DB Raise - 3 x 10

Core
1. Hyperextensions - 3 x 20

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