Phase 1.
1: Week 1 - Accumulation
Day 1 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up
Plyometrics - Foundation
1. Pogo Jumps - 2 x 10 seconds
2. Squat Jumps - 2 x 10 seconds
3. Power Skips - 4 x 20 yards (2 height | 2 distance)
4. Power Bounds - 4 x 20 yards (2 height | 2 distance)
Strength
1.A. Bench Press - 3 x 10
1.B. Band Pull Aparts - 3 x 15
Build
1. Incline DB Neutral Press - 3 x 12
2. Barbell Row - 3 x 12
3. Overhead Press - 3 x 12
4.A. Cable Tricep Extension - 3 x 12
4.B. Hammer Curls - 3 x 12
Trunk
1. Plank - 2 x 60 seconds
Phase 1.1: Week 1 - Accumulation
Day 2 - Speed - Strength - Hypertrophy
Dynamic Warm Up
Speed - Acceleration
1. 2 point Starts - 10 x 1 (10 yard sprint, 10 yard decelerate)
Strength
1.A. Trap Bar Deadlift (low handle) - 3 x 10
1.B. Monster Walk - 3 x 10 yards (forward and back) [HIP CIRCLE BAND]
Build
1. Dumbbell Step Ups - 3 x 10 each leg
2. Hamstring Curls - 3 x 12
3. Calf Raise - 3 x 12
Trunk
1. Side Plank - 2 x 30 seconds each side
Phase 1.1: Week 1 - Accumulation
Day 3 - Plyometrics - Strength - Hypertrophy
Dynamic Warm Up
Plyometrics - Foundation
1. Pogo Jumps - 2 x 10 seconds
2. Squat Jumps - 2 x 10 seconds
3. Power Skips - 4 x 20 yards (2 height | 2 distance)
4. Power Bounds - 4 x 20 yards (2 height | 2 distance)
Strength
1.A. Floor Press - 3 x 10
1.B. Band Facepulls - 3 x 12 [GREEN BAND]
Build
1. Pull Ups - 3 x Max
2. Lateral Raises - 3 x 12
3.A. Barbell Curls - 3 x 12
3.B. Reverse Grip Tricep Extension - 3 x 12
Trunk
1. Prone Cobra - 2 x 60 seconds each side
Phase 1.1: Week 1 - Accumulation
Day 4 - Speed - Strength - Hypertrophy
Dynamic Warm Up
Speed - Max Velocity
1. Tempo 50’s - 10 x 1
Strength
1.A. Front Squat - 3 x 10
1.B. Hip Circle Squats - 3 x 10
Build
1. Walking Lunge - 3 x 10 each leg
2. RDL - 3 x 12
3. Weighted Toe Raises - 3 x 12
Trunk
1. Plank - 1 x 60
2. Side Plank - 1 x 60 seconds each side
3. Prone Cobra - 1 x 60 seconds each side
