Monthly Overview:
• Phase 1 (Month 1-2): Foundation Building
• Phase 2 (Month 3-4): Strength and Power Development
• Phase 3 (Month 5-6): Peak Performance and Maintenance
Phase 1: Foundation Building (Month 1-2)
Focus: Establish a strong base with general strength, endurance, and mobility. Gradually introduce
plyometrics, speed work, and sport-specific conditioning.
Weekly Structure:
• Day 1: Upper Body Strength (Chest, Shoulders, Triceps) & Core Stability
• Day 2: Lower Body Strength (Quads, Hamstrings, Glutes) & Plyometrics
• Day 3: Rest/Active Recovery
• Day 4: Speed, Agility & Reaction Drills
• Day 5: Full Body Strength (Back, Biceps, Core) & Isometrics
• Day 6: Plyometrics & Core Conditioning
• Day 7: Rest
Day 1: Upper Body Strength (Chest, Shoulders, Triceps) & Core Stability
• Warm-up: 10 minutes dynamic stretching + mobility work.
• Gym Work:
o Bench Press: 4 sets of 8-10 reps
o Overhead Press: 4 sets of 8-10 reps
o Tricep Dips: 3 sets of 10-12 reps
o Landmine Press: 3 sets of 10 reps per side
o Plate Pinch Grip Holds: 3 sets of 30 seconds
• Core Stability:
o Plank Variations: 3 sets of 45 seconds each (standard, side plank, plank with shoulder
taps)
o Anti-Rotation Cable Press: 3 sets of 12 reps per side
o Dead Bug: 3 sets of 15 reps per side
Day 2: Lower Body Strength (Quads, Hamstrings, Glutes) & Plyometrics
• Warm-up: 10 minutes of dynamic stretching + hip mobility.
• Gym Work:
o Squats: 4 sets of 8-10 reps
o Romanian Deadlifts: 4 sets of 8-10 reps
o Bulgarian Split Squats: 3 sets of 10-12 reps per leg
o Hip Thrusts: 3 sets of 10-12 reps
o Single-Leg Box Squats: 3 sets of 8-10 reps per leg
• Plyometrics:
o Box Jumps: 3 sets of 8-10 reps
o Lateral Bounds: 3 sets of 10 reps per side
o Broad Jumps: 3 sets of 6-8 reps
Day 3: Rest/Active Recovery
• Light cardio (e.g., cycling, swimming) or a mobility session.
Day 4: Speed, Agility & Reaction Drills
• Speed & Agility:
o 5x40m Sprints with 90 seconds rest
o Ladder Drills: 3 sets of 3 different drills (Ickey Shuffle, In-Out, Lateral High Knees)
o Cone Drills (T-Drill, 5-10-5 Drill): 3 sets each
• Reaction Drills:
o Partner Reaction Sprints (react to partner’s command): 3 sets of 5 reps
o Reaction-Based Agility Drills (react to visual cues): 3 sets of 3 different drills
Day 5: Full Body Strength (Back, Biceps, Core) & Isometrics
• Warm-up: 10 minutes of dynamic stretching + full-body mobility.
• Gym Work:
o Deadlifts: 4 sets of 5-7 reps
o Pull-Ups: 4 sets of 6-8 reps
o Bent-Over Rows: 4 sets of 8-10 reps
o Dumbbell Bicep Curls: 3 sets of 10-12 reps
o Cable Rotational Pulls: 3 sets of 10 reps per side
• Isometrics:
o Wall Sits: 3 sets of 60 seconds
o Split Squat Hold: 3 sets of 30 seconds per leg
o Push-Up Hold (mid-position): 3 sets of 30 seconds
Day 6: Plyometrics & Core Conditioning
• Warm-up: 10 minutes of dynamic stretching.
• Plyometrics:
o Depth Jumps: 3 sets of 6 reps
o Skater Jumps: 3 sets of 8-10 reps per side
o Split Squat Jumps: 3 sets of 8-10 reps per leg
• Core Conditioning:
o Hanging Leg Raises: 3 sets of 10-12 reps
o Russian Twists: 3 sets of 15 reps per side
o Medicine Ball Slams (with rotational twist): 3 sets of 10-12 reps
Day 7: Rest
Phase 2: Strength and Power Development (Month 3-4)
Focus: Increase intensity with a focus on power and sport-specific conditioning, while continuing to build
strength and agility.
Weekly Structure:
• Day 1: Power Lifts & Upper Body Strength (Chest, Shoulders, Triceps)
• Day 2: Lower Body Strength (Quads, Hamstrings, Glutes) & Plyometrics
• Day 3: Rest/Active Recovery
• Day 4: Speed, Agility & Explosive Power
• Day 5: Full Body Power (Back, Biceps, Core) & Isometrics
• Day 6: Plyometrics & Core Stability
• Day 7: Rest
Day 1: Power Lifts & Upper Body Strength (Chest, Shoulders, Triceps)
• Warm-up: 10 minutes dynamic stretching + mobility.
• Gym Work:
o Power Cleans: 4 sets of 3-5 reps
o Bench Press: 4 sets of 5-7 reps
o Push Press: 4 sets of 6 reps
o Cable Rotations: 3 sets of 10 reps per side
o Towel Grip Pull-Ups: 3 sets of 8 reps
Day 2: Lower Body Strength (Quads, Hamstrings, Glutes) & Plyometrics
• Warm-up: 10 minutes dynamic stretching + hip mobility.
• Gym Work:
o Squats: 4 sets of 5-7 reps
o Romanian Deadlifts: 4 sets of 6-8 reps
o Single-Leg Deadlifts: 3 sets of 8 reps per leg
o Hip Thrusts: 3 sets of 10-12 reps
• Plyometrics:
o Box Jumps (with increased height): 3 sets of 5-7 reps
o Tuck Jumps: 4 sets of 6-8 reps
o Lateral Hurdle Jumps: 3 sets of 10 reps per side
Day 3: Rest/Active Recovery
• Yoga, light jogging, or swimming.
Day 4: Speed, Agility & Explosive Power
• Speed & Agility:
o 6x60m Sprints with 90 seconds rest
o Agility Ladder Drills: 3 sets of 4 different drills focusing on quick footwork
o Shuttle Runs (5-10-5): 4 sets
• Explosive Power:
o Medicine Ball Slams: 4 sets of 10 reps
o Plyo Push-Ups: 4 sets of 6-8 reps
o Broad Jumps: 4 sets of 5 reps
Day 5: Full Body Power (Back, Biceps, Core) & Isometrics
• Warm-up: 10 minutes of dynamic stretching.
• Gym Work:
o Deadlifts: 4 sets of 3-5 reps
o Clean and Jerk: 3 sets of 3 reps
o Weighted Pull-Ups: 4 sets of 5 reps
o Farmers Walks: 3 sets of 30m
o Russian Twists: 4 sets of 15 reps per side
• Isometrics:
o Split Squat Hold: 3 sets of 45 seconds per leg
o Plank Variations: 3 sets of 60 seconds each
o Overhead Hold (with weight): 3 sets of 45 seconds
Day 6: Plyometrics & Core Stability
• Warm-up: 10 minutes dynamic stretching.
• Plyometrics:
o Depth Jumps: 4 sets of 5 reps
o Skater Jumps: 4 sets of 8-10 reps per side
o Rotational Box Jumps: 3 sets of 5 reps per side
• Core Stability:
o Hanging Leg Raises: 4 sets of 12-15 reps
o Anti-Rotation Cable Press: 4 sets of 12 reps per side
o Cable Woodchops: 3 sets of 12 reps per side
Day 7: Rest
Phase 3: Peak Performance and Maintenance (Month 5-6)
Focus: Fine-tune skills, maintain strength gains, and peak for competition. Emphasize speed, agility, and
explosive power while maintaining muscle mass.
Weekly Structure:
• Day 1: Upper Body Power & Speed (Chest, Shoulders, Triceps)
• Day 2: Lower Body Strength (Quads, Hamstrings, Glutes) & Agility
• Day 3: Rest/Active Recovery
• Day 4: Speed, Agility & Plyometrics
• Day 5: Full Body Power (Back, Biceps, Core)
• Day 6: Dynamic Strength & Isometrics
• Day 7: Rest
Day 1: Upper Body Power & Speed (Chest, Shoulders, Triceps)
• Warm-up: 10 minutes dynamic stretching.
• Gym Work:
o Power Cleans: 4 sets of 3 reps
o Bench Press: 4 sets of 4-6 reps
o Push Press: 4 sets of 5-7 reps
o Medicine Ball Chest Passes (against wall): 3 sets of 10 reps
o Landmine Rotational Press: 3 sets of 10 reps per side
o Towel Grip Dead Hangs: 3 sets of 30 seconds
Day 2: Lower Body Strength (Quads, Hamstrings, Glutes) & Agility
• Warm-up: 10 minutes dynamic stretching + hip mobility.
• Gym Work:
o Squats: 4 sets of 4-6 reps
o Romanian Deadlifts: 4 sets of 5-7 reps
o Step-Ups (with dumbbells): 3 sets of 8 reps per leg
o Hip Thrusts: 3 sets of 8-10 reps
• Agility Work:
o Cone Drills (T-Drill, Zig-Zag Drill): 4 sets of each
o Lateral Bounds: 4 sets of 8 reps per side
o Shuttle Runs: 4 sets
Day 3: Rest/Active Recovery
• Active recovery such as light cycling, swimming, or a yoga session focusing on flexibility and
mobility.
Day 4: Speed, Agility & Plyometrics
• Speed & Agility:
o 6x60m Sprints with 90 seconds rest
o Cone Drills with Ball Work (incorporate dribbling into agility drills): 4 sets of each
o 5-10-5 Shuttle Run: 4 sets
• Plyometrics:
o Box Jumps (with increased height): 4 sets of 4-5 reps
o Tuck Jumps: 4 sets of 6-8 reps
o Split Jumps: 4 sets of 8-10 reps per leg
Day 5: Full Body Power (Back, Biceps, Core)
• Warm-up: 10 minutes dynamic stretching.
• Gym Work:
o Deadlifts: 4 sets of 3-5 reps
o Power Snatch: 3 sets of 3 reps
o Weighted Pull-Ups: 4 sets of 5-7 reps
o Farmers Walks: 3 sets of 30m
o Hanging Leg Raises: 4 sets of 12-15 reps
o Russian Twists with a Med Ball: 4 sets of 20 reps per side
Day 6: Dynamic Strength & Isometrics
• Warm-up: 10 minutes dynamic stretching.
• Gym Work:
o Single-Leg Deadlifts: 4 sets of 6 reps per leg
o Dumbbell Snatches: 4 sets of 6 reps per arm
o Cable Rotational Pulls: 4 sets of 10 reps per side
• Isometrics:
o Wall Sits: 4 sets of 60-90 seconds
o Lunge Holds (static lunge position): 4 sets of 45 seconds per leg
o Overhead Hold with Plate: 3 sets of 45-60 seconds
Day 7: Rest
• Full rest day or optional light recovery activities like stretching or foam rolling.
