Episode 39: Program Design and Periodization - Podcast Show Notes

Episode 39 – Show Notes
robbie.ultimateperformance@gmail.com
Speed & Multi-Directional Speed
Elastic/Reactive Strength (Speed-Strength
Explosive Strength (Strength-Speed & Speed-Strength)
Maximum Strength
Hypertrophy (if needed)
Body Composition (if needed)
Work Capacity
Movement Quality
Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health

 High day – Intensive training on CNS
 Low – recovery aerobic restoration
 The Program Design is exactly the same as MBSC, just
the periodization is different
 SMR – Roll
 Stretching Series, FMS weak link
 Linear/Multi-Directional Warm Ups
 Explosive Jumps/Elastic (Plyos) (Can be done after
speed work is well)
 Explosive Medicine ball Throws (Can be done after
speed work is well)
 Linear & Multi-Directional Speed
 Olympic Lifts
 Strength
 Sport specific ESD
 Test – Re-Test
 Train the most lacking Bio-Motor Quality
 7 Templates
- Work Capacity
- Body Composition
- Hypertrophy
- Maximum Strength
- Explosive Strength
- Elastic/Reactive Strength
- Linear Speed/Multi-Directional Speed
 3 Day Example
 2-8weeks
 Length of time spent in block depends on
athlete
 Focus on movement quality
 Reps 8-15, but intensity is light or Timed
circuits – Not balls to the walls
 Rest Periods Short
3 Day Program Template 1
Day 1&5: Linear Day Day 3: Multi-Directional Day
Foam Roll: Foam Roll:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Med Ball) - Pecs (Med Ball)
Tennis ball/ Sliotar Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
Stretch or FMS weak link Stretch or FMS weak link
Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug into Lateral Lunge/Squat
Heel Butt & Reach Heel Butt into Lateral Lunge/Squat
Overhead Reverse Lunge Walk Lateral A-March
Inchworm Lateral A-Skip
Spiderman Lateral Crossover Skip
Straight Leg Walk Lateral Crossunder Skip
Backward Reaching Single Leg Deadlift walk Lateral Shuffle (stay low)
A-March Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Dynamic Hip Turns x20secs
High Heels Acceleration-Deceleration into Athlete Stance x5
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): Explosive Hops & Med Ball Throws (Speed-Strength):
A1: Explosive Jumps/Hops (NCM): A1: Explosive Hops (NCM):
Day 1: Linear Hurdle Jumps 3x5 Day 3: Lateral/Medial Hurdle Hops 3x3 Each Leg
Day 5: Linear Hurdle Hops 3x5 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM): A2: Explosive Med Ball Throws (NCM):
Day 1: Horizontal Chest Throw – Overhand 2x5 Day 3: ½ Kneeling Rotational Throw 2x5
Day 5: Underhand Overhead Backwards Throw 2x5
Linear Speed: Multi-Directional Drills (Planned):
10m Accelerations 1x6 – 2 Point Start 5m – Shuffle to Base 1x3 Each Side
5m – Crossover to Base 1x3 Each Side
5m – Directional Step to Base 1x3 Each Side
Rest Interval: 60secs/Reps Rest Interval: 1min/Sets
Day 1 & 5 - Linear: Day 3 – Multi-Directional:
SMR – Roller: SMR – Roller:
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar
- Feet - Feet
FMS Weak Link: FMS Weak Link:
Time: 5-10mins Time: 5-10mins

Dynamic Warm Up - Linear : Dynamic Warm Up – Multi-Directional:
A-March Carioca
High Knees BW Squats (In Place) x10
High Heels NCM Squat Jump to Single Leg Landing x3 Each Leg
Straight Leg Skip Dynamic Hip Turns x20secs
Backpedal Acceleration-Deceleration into Athlete Stance x5
BW Squats (In Place) x10
NCM Squat Jump to Single Leg Landing x3 Each Leg
Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each
A1: Explosive Jump/ Hops (NCM & CM): A1: Explosive Hops (NCM & CM):
Day 1: Day 3:
NCM Linear Hurdle Jump 2x5 NCM Lateral/Medial Hurdle Hop 2x3 Each Leg
CM Linear Hurdle Jumps i Hops 1x5 CM Lateral/Medial Hurdle Hop 1x3 Each Leg
Day 5:
NCM Linear Box Hops 2x5
CM Linear Box Hop 1x5
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM):
Day 1: Day 3:
NCM Horizontal Chest Throw – Overhand 2x5 ½ Kneeling Rotational Throw 3x5
CM Horizontal Chest Throw – Overhand 1x5
Day 5:
NCM Backward Overhead Throw – 2x5
CM Backward Overhead Throw 1x5
Total Time: 10mins Total Time: 10mins
Linear Speed: Multi-Directional Speed Drills (Planned):
Rest Interval: 60secs -Reps Rest Interval: 60secs - Sets
 A: Power Clean (Light Technique) 3x5
 B: Back Squat (Low Total Volume) 3x5
 EDT: 10-15mins
 C1: Back Squat or Goblet Squat 12-15RM x1-5
 C2: 3PT DB Row – Neutral Grip 12-15RM x1-5
 EDT: 10-15mins
 D1: Kettlebell Swings x1-5
 D2: DB Press Variation 12-15RM x1-5
 Core
 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

 A: Power Snatch (Light Technique) 3x5
 B: Bench Press Variation (Low Total Volume) 3x5
 EDT: 10-15mins
 C1: ½ Kneeling 2 Arm High Cable Row 12-15RM x1-5
 C2: RFE Split Squat Variation12-15RM x1-5
 EDT: 10-15mins
 D1: BB Romanian Deadlift 12-15RM x1-5
 D2: Push Up Variation x1-5
 Core

 B: Chin/Pull Up Variation (Low Total Volume) 3x5
 EDT: 10-15mins
 C1: Trap Bar Deadlift 12-15RM x1-5
 C2: Overhead Press Variation 12-15RM x1-5
 EDT: 10-15mins
 D1: Reverse Lunge Variation 12-15RM x1-5
 D2: TRX Row Variation x1-5
 Core

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
Rest Interval: 180secs

Strength:
B: Trap Bar Deadlift 3x5 3x5 3x5 2x4

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins
C1: Trap Bar Deadlift 1-5reps 1-5reps 1-5reps 1-5reps
C2: Log Press 1-5reps 1-5reps 1-5reps 1-5reps
Rest Interval: 3-5mins/ circuits

D1: DB Goblet Reverse Lunge 1-5reps 1-5reps 1-5reps 1-5reps
D2: TRX Rows – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Core:
E: Anterior Core Choice
Rest Interval:

Strength:
B: Bench Press 3x5 3x5 3x5 2x4

C1: DB Goblet RFE Split Squat 1-5reps 1-5reps 1-5reps 1-5reps
C2: 3PT DB Row – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

D1: KB Swing 1-5reps 1-5reps 1-5reps 1-5reps
D2: Flat DB Press – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Core:
E: Lateral/Rotational Core Choice
Rest Interval:

Strength:
B: Chin Up – Supinated Grip 3x5 3x5 3x5 2x4

C1: DB/BB Romanian Deadlift – 1-5reps 1-5reps 1-5reps 1-5reps
Pronated Grip
C2: Push Up 1-5reps 1-5reps 1-5reps 1-5reps

D1: DB Goblet Squat 1-5reps 1-5reps 1-5reps 1-5reps
D2: TRX Row – Rotational Grip 1-5reps 1-5reps 1-5reps 1-5reps

Core:
Rest Interval:
 A: Olympic Lift 3x5 (Light Technique)
 B: Trap Bar Deadlift 3x6
 C1: Trap Bar Deadlift x 4-6x10-15

 C2: 1 Arm Overhead Press 4-6x10-15
 C3: DB Goblet R Lunge 4-6x10-15
 C4: ½ Kneeling 2 Arm High Cable Row 4-6x10-15
 C5: Core
 Rest 1:1 Work:Rest, or RHR

 B: Bench Press Variation 3x6
 C1: DB Row Variation 4-6x10-15

 C2: DB Goblet RFE Split Squat 4-6x10-15
 C3: DB Press Variation 4-6x10-15
 C4: Kettlebell Swing 4-6x10-15
 C5: Core

 B: Chin/Pull Up Variation 3x6
 C1: Push Up Variation 4-6x10-15

 C2: BB Romanian Deadlift 4-6x10-15
 C3: TRX Row Variation 4-6x10-15
 C4: DB Goblet Squat 4-6x10-15
 C5: Core


Strength:

Circuit: 20RM+
C1: Trap Bar Deadlift 4x10-15 5x10-15 6x10-15 3x10-15
C2: ½ Kneeling Curl & Press – 4x10-15 5x10-15 6x10-15 3x10-15

Neutral Grip
C3: DB Goblet Reverse Lunge 4x10-15 5x10-15 6x10-15 3x10-15
C4: ½ Kneeling 2 Arm High Cable Row – 4x10-15 5x10-15 6x10-15 3x10-15
Rotational Grip
C5: Plank Row 4x5 5x5 6x5 3x5
Rest Interval: 1:1 Work:Rest/ or RHR


Strength:

Circuit: 20RM+
C1: DB Goblet RFE Split Squat 4x10-15 5x10-15 6x10-15 3x10-15
C2: 3PT DB Row – Neutral Grip 4x10-15 5x10-15 6x10-15 3x10-15
C3: KB Swing 4x10-15 5x10-15 6x10-15 3x10-15
C4: Flat DB Press – Neutral Grip 4x10-15 5x10-15 6x10-15 3x10-15
C5: Tall Kneeling Cable Press 4x10 5x10 6x10 3x10


Strength:

Circuit: 20RM+
C1: DB Goblet Squat 4x10-15 5x10-15 6x10-15 3x10-15
C2: TRX Row – Alternating Grip 4x10-15 5x10-15 6x10-15 3x10-15
C3: DB/BB Romanian Deadlift – 4x10-15 5x10-15 6x10-15 3x10-15

Pronated Grip
C4: Push Up 4x10-15 5x10-15 6x10-15 3x10-15
C5: Plank Row 4x5 5x5 6x5 3x5

 Tempo Day
 C1: Push Up Variation 3x8-10 3-0-3-0

 C2: BB Romanian Deadlift 3x8-10 3-0-3-0
 D1: TRX Row Variation 3x8-10 3-0-3-0

 D2: DB Goblet Squat 3x8-10 3-0-3-0
 Core

Power (Strength-Speed):
A: Hang Clean 3x5 3x5 3x5

Strength:
B: Chin Up – Supinated Grip 3x6 3x6 3x6

Paired (Tempo 3-0-3-0):
C1: Push Up 3x8-10 3x8-10 3x8-10
C2: DB/BB Romanian Deadlift – 3x8-10 3x8-10 3x8-10

Pronated Grip
Rest Interval:
Paired (Tempo 3-0-3-0):
D1: DB Goblet Squat 3x8-10 3x8-10 3x8-10
D2: TRX Row – Neutral Grip 3x8-10 3x8-10 3x8-10
Rest Interval:
Core:
 Timed Circuit 2x10-15mins
 C1: Trap Bar Deadlift x10-15

 C2: ½ Kneeling 2 Arm High Cable Row x10-15
 C3: DB Goblet Reverse Lunge x10-15
 C4: Overhead Press Variation x10-15
 Core

 Timed Circuit 2x10-15mins:
 C1: DB Goblet RFE Split Squat x10-15

 C2: DB Row Variation x10-15
 C3: Kettlebell Swing x10-15
 C4: DB Press Variation x10-15
 Core

 Timed Circuit 2x10-15mins
 C1: DB Goblet Squat x10-15

 C2: TRX Row Variationx10-15
 C3: BB Romanian Deadlift x10-15
 C4: Push Up Variation x10-15
 Core


Strength:

Circuit: EDT 20RM+ 2x10min 2x12.5min 2x15min 2x8mins
C1: Trap Bar Deadlift 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C2: ½ Kneeling 1 Arm High Cable Row – 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Neutral Grip
C3: DB Goblet Reverse Lunge 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C4: ½ Kneeling Curl & Press – 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Neutral Grip
Rest Interval: 3-5min - Circuits
Core:
D: Anterior Core Choice
Rest Interval:

Strength:

C1: Goblet DB RFE Split Squat 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C2: 3PT DB Row – Neutral Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C3: KB Swing 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C4: Flat DB Press – Neutral Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps

Core:
D: Lateral/Rotational Core Choice
Rest Interval:

Strength:

C1: DB Goblet Squat 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C2: TRX Row – Rotational Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C3: DB/BB Romanian Deadlift – 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Pronated Grip
C4: Push Up 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Rest Interval: 3-5min -Circuits

Core:
Rest Interval:
 Circuit – 30-40mins
 C1: Trap Bar Deadlift x30:30/35:25/40:20
 C2: 1 Arm Overhead Press x30:30/35:25/40:20
 C3: DB Goblet R Lunge x30:30/35:25/40:20
 C4: ½ Kneeling High Cable Row x30:30/35:25/40:20
 C5:Anetrior Core x30:30/35:25/40:20

 Circuit – 30-40mins:
 C1: DB Goblet RFE Split Squat x30:30/35:25/40:20
 C2: DB Row Variation x30:30/35:25/40:20
 C3: KB Swing x30:30/35:25/40:20
 C4: DB Press Variation x30:30/35:25/40:20
 C5: Lateral/Rotational Core x30:30/35:25/40:20

 C1: BB Romanian Deadlift x30:30/35:25/40:20
 C2: Push Up x30:30/35:25/40:20
 C3: DB Goblet Squat x30:30/35:25/40:20
 C4: TRX Row Variation x30:30/35:25/40:20
 C5: Anterior Core x30:30/35:25/40:20


Strength:
B: Trap Bar Deadlift 3x6 3x6 3x6

Circuit: 15-20RM 30mins 30mins 30mins
C1: Trap Bar Deadlift 6x 6x 6x
30:30 35:25 40:20
C2: ½ Kneeling 1 Arm DB Overhead 6x 6x 6x
Press - Neutral Grip 30:30 35:25 40:20
C3: DB Goblet Reverse Lunge 6x 6x 6x
30:30 35:25 40:20
C4: ½ Kneeling 1 Arm High Cable Row – 6x 6x 6x
Neutral Grip 30:30 35:25 40:20
C5: Plank 6x 6x 6x
30:30 35:25 40:20

Strength:
B: Bench Press 3x6 3x6 3x6

C1: DB Goblet RFE Split Squat 6x 6x 6x
30:30 35:25 40:20
C2: 3PT DB Row – Neutral Grip 6x 6x 6x
30:30 35:25 40:20
C3: KB Swing 6x 6x 6x
30:30 35:25 40:20
C4: Flat DB Press – Neutral Grip 6x 6x 6x
30:30 35:25 40:20
C5: Side Plank 6x 6x 6x
30:30 35:25 40:20

Strength:

C1: DB/BB Romanian Deadlift – 6x 6x 6x
Pronated Grip 30:30 35:25 40:20
C2: Push Up 6x 6x 6x
30:30 35:25 40:20
C3: DB Goblet Squat 6x 6x 6x
30:30 35:25 40:20
C4: TRX Row – Rotational Grip 6x 6x 6x
30:30 35:25 40:20
C5: Plank 6x 6x 6x
30:30 35:25 40:20
 Another option
 Complexes: Can be done with BBs, DBs, KBs:
 Example:
4-6 Rounds:
Barbell Complex - 30kg:

Romanian Deadlift x6
Bent Over Row x6
Hang Clean x6
Front Squat x6
Push Press x6
Reverse Lunge x6
Rest: RHR

Strength:

Barbell Complex:
C1: BB Romanian Deadlift – Pronated 4x6 5x6 6x6 3x6
Grip
C2: BB Bent Over Row – Pronated Grip 4x6 5x6 6x6 3x6
C3: Hang Clean 4x6 5x6 6x6 3x6
C4: Front Squat 4x6 5x6 6x6 3x6
C5: Push Press 4x6 5x6 6x6 3x6
C6: BB Reverse Lunge 4x6 5x6 6x6 3x6
Rest Interval: RHR

Core:
Rest Interval:

Strength:

DB Complex:
C1: DB Bent Over Row – Rotational 4x6 5x6 6x6 3x6
Grip
C2: 2 Arm DB 1 Leg SLDL 4x6 5x6 6x6 3x6
C3: Standing 2 Arm DB Curl & Press – 4x6 5x6 6x6 3x6
Neutral Grip
C4: 2 Arm DB Reverse Lunge 4x6 5x6 6x6 3x6
C5: 1 Arm DB Snatch 4x6 5x6 6x6 3x6
C6: DB Goblet Squat 4x6 5x6 6x6 3x6
Rest Interval: RHR

Core:
D: Lateral/Rotational Core of Choice
Rest Interval:

Strength:

BB Complex:
C1: Convential Deadlift – Pronated 4x6 5x6 6x6 3x6
Grip
C2: BB Bent Over Row 4x6 5x6 6x6 3x6
C3: Close Grip Hang Snatch 4x6 5x6 6x6 3x6
C4: BB Military Press 4x6 5x6 6x6 3x6
C5: Back Squat 4x6 5x6 6x6 3x6
C6: BB Split Squat 4x6 5x6 6x6 3x6
Rest Interval: RHR

Core:
Rest Interval:
 Explosive Repeats:
- A:
Sets/ Sets/ Sets/ Sets/
Exercises Reps Reps Reps Reps
Paired: 12mins 10mins 8mins 6mins
A1: BW Squat Jumps 6x 6x 6x 5x
10:50 10:40 10:30 10:30
A2: Rope Slams 6x 6x 6x 5x
10:50 10:40 10:30 10:30
- B
Paired 12mins 10mins 8mins 6mins
A1: KB Swings 6x 6x 6x 5x
10:50 10:40 10:30 10:30
A2: Overhead Med Ball Slams 6x 6x 6x 5x
10:50 10:40 10:30 10:30
 Aerobic Plyometrics:
- A:
Paired: 1x10min 1x10min 1x10min 1x6mins
A1: BW Squat Jumps 10reps 10reps 10reps 10reps
Rest Interval: 30/20/10/10secs

A2: Standing Med Ball Slams 10reps 10reps 10reps 10reps
- B:
Paired: 1x10min 1x10min 1x10min 1x6mins
A1: BW Lateral Bounds 10reps 10reps 10reps 10reps
Rest Interval: 30/20/10/10secss

A2: Standing Med Ball Chest Pass 10reps 10reps 10reps 10reps

Exercises Deload
A: Tempo Runs 100m @75% - Run in 18x 20x 22x 14x
20-22sec 100m 100m 100m 100m
Rest Interval: Walk
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Off
LV/LI-HI Tempo 1600- LV/LI-HI Tempo 1600- LV/LI-HI Tempo 1600-

Explosive/Elastic 3000m/ Explosive/Elastic 3000m/ Explosive/Elastic 3000m/
Jumps/ Hops Or Hops Or Jumps/ Hops Or
(15-20 reps) Med-Ball (15-20 reps) Med-Ball (15-20 reps) Med-Ball
300-500 300-500 300-500
VLV/MI VLV/MI VLV/MI
Explosive Throws Explosive Throws Explosive Throws
(10reps) Therapy (10reps) Therapy (10reps) Therapy
VLV/HI VLV/MI-HI VLV/HI

Linear Speed – (50- Multi Directional Linear Speed – (50-
80m) Speed Drills 80m)
LV/MI-HI LV/MI-HI LV/MI-HI

Olympic Lift Olympic Lift Olympic Lift
(15 reps) (15 reps) (15 reps)
VLV/HI VLV/HI VLV/HI

Strength Strength Strength
(15-18 reps) (15-18 reps) (15-18 reps)
HV/MI HV/MI HV/MI

Work Capacity Work Capacity Work Capacity
Circuits Circuits Circuits
(30-60mins) (30-60mins) (30-60mins)
 Work Capacity:
- Lighter Intensity – RM
- More overall time
- Little Recovery required
 Body Composition:
- Heavier Intensity – RM
- Less overall time
- More Recovery required
 B: Back Squat (Low Total Volume) 3x5
 EDT: 8-15mins
 C1: Back Squat 10RM x1-5
 C2: 3PT DB Row 10RM x1-5
 EDT: 8-15mins
 D1: Kettlebell Swings x1-5
 D2: DB Press Variation 10RM x1-5
 Core
 Interval base Conditioning – Lactic Capacity

 B: Bench Press (Low Total Volume) 3x5
 EDT: 8-15mins
 C1: BB Romanian Deadlift 10RM x1-5
 EDT: 8-15mins
 D1: ½ Kneeling 1 Arm High Cable Row 10RM x1-5
 D2: BB RFE Split Squat 10RM x1-5
 Core

 B: Chin/Pull Up (Low Total Volume) 3x5
 EDT: 8-15mins
 C1: Trap Bar Deadlift 10RM x1-5
 C2: Overhead Press Variation 10RM x1-5
 EDT: 8-15mins
 D1: BB Reverse Lunge 10RM x1-5
 D2: TRX Row Variation x1-5
 Core

- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
A-March Carioca
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet

A-March Carioca
Day 1: Day 3:
Day 5:
Day 1: Day 3:
Day 5:
A: Power Clean 3x5 3x5 3x5 2x4

Strength:
B: Back Squat 3x5 3x5 3x5 2x4

Circuit: EDT 10RM 8mins 10mins 12mins 6mins
C1: Back Squat 1-5reps 1-5reps 1-5reps 1-5reps

D1: Kettlebell Swing 1-5reps 1-5reps 1-5reps 1-5reps
D2: Flat DB Press – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Core:
Rest Interval:
A: Power Snatch 3x5 3x5 3x5 2x4

Strength:

C1: BB Romanian Deadlift – Pronated 1-5reps 1-5reps 1-5reps 1-5reps
Grip

D1: ½ Kneeling 1 Arm High Cable Row – 1-5reps 1-5reps 1-5reps 1-5reps
Rotational Grip
D2: BB RFE Split Squat 1-5reps 1-5reps 1-5reps 1-5reps

Core:
E: Lateral/Rotational Core Choice
Rest Interval:

Strength:

C2: Log Press 1-5reps 1-5reps 1-5reps 1-5reps

D1: BB Reverse Lunge 1-5reps 1-5reps 1-5reps 1-5reps
D2: TRX Row – Alternating Grip 1-5reps 1-5reps 1-5reps 1-5reps

Core:
Rest Interval:
 Circuit x4-6:

 C2: 1 Arm DB/KB Overhead Press – Neutral Grip x8-12
 C3: BB Reverse Lunge x8-12
 C4: ½ Kneeling 1 Arm High Cable Rows – Neutral Grip x8-12
 Rest Interval: 1-2mins
 Core

 Circuit x4-6:
 C1: BB RFE Split Squat x8-12

 C3: GHR/ or TRX Gliding Leg Curl x8-12
 Core

 Circuit x4-6:
 C1: Back Squat x 8-12

 C2: TRX Row Variationx8-12
 Core


Strength:

Circuit:
C2: ½ Kneeling 1 Arm KB Overhead 4x8-12 5x8-12 6x8-12 3x8-12

Press – Neutral Grip
C3: BB Reverse Lunge 4x8-12 5x8-12 6x8-12 3x8-12
C4: ½ Kneeling 1 Arm High Cable Row 4x8-12 5x8-12 6x8-12 3x8-12
– Neutral Grip
Rest Interval: 60-90secs
Core:
Rest Interval:

Strength:

Circuit:
C1: BB RFE Split Squat 4x8-12 5x8-12 6x8-12 3x8-12
C3: TRX Gliding Leg Curl 4x8-12 5x8-12 6x8-12 3x8-12

Core:
D: Lateral/Rotational Core
Rest Interval:

Strength:

Circuit:
C1: Back Squat 4x8-12 5x8-12 6x8-12 3x8-12
C2: TRX Row – Rotational Grip 4x8-12 5x8-12 6x8-12 3x8-12
C3: DB/BB Romanian Deadlift – 4x8-12 5x8-12 6x8-12 3x8-12

Pronated Grip
C4: Push Up 4x8-12 5x8-12 6x8-12 3x8-12

Core:
Rest Interval:
 Timed Circuit 2x8-15mins, 15RM:

 C2: Overhead Press Variation x5-10
 C3: BB Reverse Lunge x5-10
 C4: TRX Row Variation x5-10
 Core

 C1: BB RFE Split Squat x5-10

 C3: GHR/or TRX Gliding Leg Curl x5-10
 Core

 C1: Back Squat x5-10

 C4: ½ Kneeling Face Pulls – Neutral Grip x5-10
 Core


Strength:

Circuit: EDT 15RM 2x8min 2x10min 2x12min 2x6mins
C2:½ Kneeling 2 Arm DB Curl & Press – 5-10reps 5-10reps 5-10reps 5-10reps
Neutral Grip
C3: BB Reverse Lunge 5-10reps 5-10reps 5-10reps 5-10reps
C4: TRX Rows – Neutral Grip 5-10reps 5-10reps 5-10reps 5-10reps

Core:


Strength:

C1: BB RFE Split Squat 5-10reps 5-10reps 5-10reps 5-10reps
C3: Glute-Ham-Raise 5-10reps 5-10reps 5-10reps 5-10reps
C4: Flat DB Press – Neutral Grip 5-10reps 5-10reps 5-10reps 5-10reps

Core:
D: Lateral/Rotational Core Choice
Rest Interval:

Strength:

C1: Back Squat 5-10reps 5-10reps 5-10reps 5-10reps
C3: DB/BB RDL – Pronated Grip 5-10reps 5-10reps 5-10reps 5-10reps
C4: ½ Kneeling Face Pulls – Neutral Grip 5-10reps 5-10reps 5-10reps 5-10reps

Core:
Rest Interval:
 Circuit – 20-30mins
 C1: Trap Bar Deadlift x30:30/35:25/40:20
 C2: Overhead Press Variation x30:30/35:25/40:20
 C3: BB R Lunge x30:30/35:25/40:20
 C4: ½ Kneeling 2 Arm High Cable Row
x30:30/35:25/40:20
 C5:Anetrior Core x30:30/35:25/40:20

 C1: BB RFE Split Squat x30:30/35:25/40:20
 C2: DB Row Variation x30:30/35:25/40:20
 C3: Kettlebell Swing x30:30/35:25/40:20
 C4: DB Press Variation x30:30/35:25/40:20
 C5: Lateral/Rotational Core x30:30/35:25/40:20

 C1: Back Squat x30:30/35:25/40:20
 C2: TRX Row Variation x30:30/35:25/40:20
 C3: BB Romanian Deadlift x30:30/35:25/40:20
 C4: Push Up x30:30/35:25/40:20
 C5: Anterior Core x30:30/35:25/40:20


Strength:
B: Trap Bar Deadlift 3x6 3x6 3x6

C1: Trap Bar Deadlift 4x 4x 4x
30:30 35:25 40:20
C2: ½ Kneeling 1 Arm DB Overhead 4x 4x 4x
Press - Neutral Grip 30:30 35:25 40:20
C3: BB Goblet Reverse Lunge 4x 4x 4x
30:30 35:25 40:20
C4:½ Kneeling 2 Arm High Cable Row – 4x 4x 4x
Neutral Grip 30:30 35:25 40:20
C5: Plank 4x 4x 4x
30:30 35:25 40:20

Strength:
B: Bench Press 3x6 3x6 3x6

C1: BB RFE Split Squat 4x 4x 4x
30:30 35:25 40:20
C2: 3PT DB Row – Neutral Grip 4x 4x 4x
30:30 35:25 40:20
C3: KB Swing 4x 4x 4x
30:30 35:25 40:20
C4: Flat DB Press – Neutral Grip 4x 4x 4x
30:30 35:25 40:20
C5: Side Plank 4x 4x 4x
30:30 35:25 40:20

Strength:

C1: Back Squat 4x 4x 4x
30:30 35:25 40:20
C2: TRX Row – Alternating Grip 4x 4x 4x
30:30 35:25 40:20
C3: DB/BB RDL – Pronated Grip 4x 4x 4x
30:30 35:25 40:20
C4: Push Up 4x 4x 4x
30:30 35:25 40:20
C5: Plank 4x 4x 4x
30:30 35:25 40:20
 Another option
 Complexes: Can be done with BBs, DBs, KBs:
 Example:
4-6 Rounds:
Barbell Complex - 40kg:

Romanian Deadlift x8
Bent Over Row x8
Hang Clean x8
Front Squat x8
Push Press x8
Reverse Lunge x8
Rest: 1-2mins

Strength:

Barbell Complex:
C1: BB RDL – Pronated Grip 4x8 5x8 6x8 3x8
C2: BB Bent Over Row – Pronated Grip 4x8 5x8 6x8 3x8
C3: Hang Clean 4x8 5x8 6x8 3x8
C4: Front Squat 4x8 5x8 6x8 3x8
C5: Push Press 4x8 5x8 6x8 3x8
C6: BB Reverse Lunge 4x8 5x8 6x8 3x8
Rest Interval: RHR

Core:
Rest Interval:

Strength:

DB Complex:
C1: DB Bent Over Row – Rotational 4x8 5x8 6x8 3x8
Grip
C2: 2 Arm DB 1 Leg SLDL 4x8 5x8 6x8 3x8
C3: Standing 2 Arm DB Curl & Press – 4x8 5x8 6x8 3x8
Neutral Grip
C4: 2 Arm DB Reverse Lunge 4x8 5x8 6x8 3x8
C5: 1 Arm DB Snatch 4x8 5x8 6x8 3x8
C6: DB Goblet Squat 4x8 5x8 6x8 3x8
Rest Interval: RHR

Core:
D: Lateral/Rotational Core of Choice
Rest Interval:

Strength:

BB Complex:
C1: Convential Deadlift – Pronated 4x8 5x8 6x8 3x8
Grip
C2: BB Bent Over Row 4x8 5x8 6x8 3x8
C3: Close Grip Hang Snatch 4x8 5x8 6x8 3x8
C4: BB Military Press 4x8 5x8 6x8 3x8
C5: Back Squat 4x8 5x8 6x8 3x8
C6: BB Split Squat 4x8 5x8 6x8 3x8
Rest Interval: RHR

Core:
Rest Interval:
- A:
Paired: 8min 10min 12min 6mins
A1: BW Squat Jumps 4x 5x 6x 3x
30:30 30:30 30:30 30:30
A2: Ropes 4x 5x 6x 3x
30:30 30:30 30:30 30:30
- B:
Paired: 8min 10min 12min 6mins
A1: Kettlebell Swings 4x 5x 6x 3x
30:30 30:30 30:30 30:30
A2: Standing Med Ball Slams 4x 5x 6x 3x
30:30 30:30 30:30 30:30
LV/LI-HI Tempo 1600- LV/LI-HI Tempo 1600- LV/LI-HI Tempo 1600-

Explosive/Elastic 3000m/ Explosive/Elastic 3000m/ Explosive/Elastic 3000m/
Jumps/ Hops Or Hops Or Jumps/ Hops Or
(15-20 reps) Med-Ball (15-20 reps) Med-Ball (15-20 reps) Med-Ball
300-500 300-500 300-500
VLV/MI VLV/MI VLV/MI
Explosive Throws Explosive Throws Explosive Throws
(10reps) Therapy (10reps) Therapy (10reps) Therapy
VLV/HI VLV/MI-HI VLV/HI

Linear Speed – (50- Multi Directional Linear Speed – (50-
80m) Speed Drills 80m)
LV/MI-HI LV/MI-HI LV/MI-HI

Olympic Lift Olympic Lift Olympic Lift

Strength Strength Strength
(15-18 reps) (15-18 reps) (15-18 reps)
HV/MI HV/MI HV/MI

Body Comp Circuits Body Comp Circuits Body Comp Circuits
(30-45mins) (30-45mins) (30-45mins)
 What’s superior 10x3, or 3x10?
 Both!
 3 Mechanisms:
- Mechanical Tension
- Muscle Damage
- Metabolic Stress
- Mechanical = 3-6 reps

- Mixed – Higher End Mechanical/Lower End Metabolic = 6-
8 reps
- Metabolic = 8-12reps
- Mixed Method Approach

 B: Squat Variation 5x5
 C1: Chin Up – Supinated Grip 3x8-10

 C2: Overhead Press Variation 3x8-10
 D1: Push Up Variation 3x8-10

 D2: TRX Row Variation 3x8-10
 Core
 Tempo Runs/ or Aerobic Restoration

 C1: BB Romanian Deadlift – Pronated Grip 3x8-10

 D1: ½ Kneeling 2 Arm High Cable Row - Neutral Grip

3x8-10
 D2: BB RFE Split Squat 3x8-10
 Core

 C1: Incline DB Press – Pronated Grip 3x8-10

 C2: Trap Bar Deadlift 3x8-10
 D1: DB Row Variation 3x8-10

 D2: BB Reverse Lunge Variation 3x8-10
 Core

- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
A-March Carioca
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet

A-March Carioca
Day 1: Day 3:
Day 5:
Day 1: Day 3:
Day 5:

Strength:

Paired:
C1: Chin Up – Supinated Grip 3x8-10 3x8-10 3x8-10 2x8-10

C2: ½ Kneeling Curl & Press – Neutral 3x8-10 3x8-10 3x8-10 2x8-10
Grip
Paired:
D1: TRX Rows – Neutral Grip 3x8-10 3x8-10 3x8-10 2x8-10

D2: FE Push Ups 3x8-10 3x8-10 3x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval

Strength:

Paired:
C1: ½ Kneeling 1 Arm Overhead Press – 3x8-10 3x8-10 3x8-10 2x8-10
Neutral Grip
C2: BB Romanian Deadlift – Pronated 3x8-10 3x8-10 3x8-10 2x8-10
Grip
Paired:
D1: ½ Kneeling 2 Arm High Cable Row 3x8-10 3x8-10 3x8-10 2x8-10
– Neutral Grip
D2: BB RFE Split Squat 3x8-10 3x8-10 3x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:

Strength:
B: Chin Up – Neutral Grip 5x5 5x5 5x5 3x5

Paired:
C1: Incline DB Press – Pronated Grip 3x8-10 3x8-10 3x8-10 2x8-10


Paired:
D1: 3PT DB Row – Rotational Grip 3x8-10 3x8-10 3x8-10 2x8-10

D2: BB Reverse Lunge 3x8-10 3x8-10 3x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:
 B: Squat Variation 5x5
 C1: DB Row Variation 3x8-10

 C2: DB Press Variation 3x8-10
 D1: Split Stance Face Pulls – Neutral Grip 3x8-10

 D2: Overhead Press Variation 3x8-10
 Core


 D1: Chin Up - Neutral Grip 3x8-10

 Core


 C2: Push Up Variation 3x8-10
 D1: Standing 1 Arm Cable Row – Rotational Grip 3x8-10

 Core


Strength:

Paired:
C1: 2PT DB Row – Rotational Grip 3x8-10 3x8-10 3x8-10 2x8-10

C2: Flat DB Press – Semi-Neutral Grip 3x8-10 3x8-10 3x8-10 2x8-10

Paired:
D1: Split Stance Face Pulls – Neutral 3x8-10 3x8-10 3x8-10 2x8-10
Grip
D2: Standing 2 Arm DB Curl & Press – 3x8-10 3x8-10 3x8-10 2x8-10
Neutral Grip
Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
C1: ½ Kneeling 1 Arm DB Overhead 3x8-10 3x8-10 3x8-10 2x8-10
Grip
Paired:
D1: Chin Up – Neutral Grip 3x8-10 3x8-10 3x8-10 2x8-10


Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:

C2: Push Up w/Chains 3x8-10 3x8-10 3x8-10 2x8-10

Paired:
D1: Standing 1 Arm Cable Rows - 3x8-10 3x8-10 3x8-10 2x8-10
Rotational Grip

Core:
E: Core of Choice
Rest Interval:
 B: Deadlift Variation 5x5


 Core



3x8-10
 Core

 C1: Back Squat 3x8-10

 D1: Incline DB Press – Pronated Grip 3x8-10

 D2: Glute-Ham-Raise 3x8-10
 Core


Strength:
B: Conventional Deadlift 5x5 5x5 5x5 3x5

Paired:

Grip
Paired:

D2: FE Push Ups 3x8-10 3x8-10 3x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
Neutral Grip
Grip
Paired:
D1: ½ Kneeling 2 Arm Cable Row – 3x8-10 3x8-10 3x8-10 2x8-10
Neutral Grip

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
C1: Back Squat 3x8-10 3x8-10 3x8-10 2x8-10


Paired:
D1: Incline DB Press – Pronated Grip 3x8-10 3x8-10 3x8-10 2x8-10

D2: Glute-Ham-Raise 3x8-10 3x8-10 3x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:

 C2: DB Press Variation3x8-10

 Core



 Core


 C2: ½ Kneeling 2 Arm Cable Rows – Neutral Grip 3x8-10

 Core


Strength:
B: Sumo Deadlift – Pronated Grip 5x5 5x5 5x5 3x5

Paired:
C1: 3PT DB Row- Neutral Grip 3x8-10 3x8-10 3x8-10 2x8-10

C2: Incline DB Press – Neutral Grip 3x8-10 3x8-10 3x8-10 2x8-10

Paired:
D1: TRX Row – Rotational Grip 3x8-10 3x8-10 3x8-10 2x8-10

D2: Standing 1 Arm Overhead Press – 3x8-10 3x8-10 3x8-10 2x8-10
Neutral Grip
Core:
E: Core of Choice
Rest Interval

Strength:

Paired:
C1: BB Military Press – Pronated Grip 3x8-10 3x8-10 3x8-10 2x8-10

Grip
Paired:


Core:
E: Core of Choice
Rest Interval

Strength:

Paired:
C1: Back Squat 3x8-10 3x8-10 3x8-10 2x8-10

C2: ½ Kneeling 2 Arm Cable Row – 3x8-10 3x8-10 3x8-10 2x8-10
Neutral Grip
Paired:
D1: Band Resisted Push Up 3x8-10 3x8-10 3x8-10 2x8-10

D2: Glute-Ham-Rasie 3x8-10 3x8-10 3x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval
 B: Squat/Deadlift Variation 4x6


 Core

 C1: Flat DB Press – Neutral Grip

 C2: BB Romanian Deadlift – Pronated Grip
 C1: BB RFE Split Squat 3x8-10

 C2: 3PT Row – Neutral Grip 3x8-10
 Core

 C1:BB Reverse Lunge Variation 3x8-10

 C2: ½ Kneeling 2 Arm Cable Row Variation 3x8-10
 D1: ½ Kneeling 1 Arm DB Overhead Press – Neutral Press

 D2: TRX Gliding Leg Curl 3x8-10
 Core


Strength:
B: Squat/Deadlift Variation 4x6 4x6 4x6 3x5

Paired:

C2: ½ Kneeling 2 Arm DB Curl & Press 3x8-10 3x8-10 3x8-10 2x8-10
– Neutral Grip
Paired:

D2: FE Push Ups 3x8-10 3x8-10 3x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval

Strength:

Paired:

Grip
Paired:
D1: 3PT DB Row – Neutral Grip 3x8-10 3x8-10 3x8-10 2x8-10


Core:
E: Core of Choice
Rest Interval

Strength:
B: Pull Up – Pronated Grip 4x6 4x6 4x6 3x5

Paired:

Rotational Grip
Paired:
D1: ½ Kneeling 1 Arm Overhead DB 3x8-10 3x8-10 3x8-10 2x8-10
D2: TRX Gliding Leg 3x8-10 3x8-10 3x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval


 Core


 C2: BB Romanian Deadlift 3x8-10
 D1: Chin/Pull Variation 3x8-10

 Core



 Core


Strength:

Paired:


Paired:

Neutral Grip
Core:
E: Core of Choice
Rest Interval

Strength:

Paired:

Grip
Paired:
D1: Chin Up – Supinated Grip 3x8-10 3x8-10 3x8-10 2x8-10


Core:
E: Core of Choice
Rest Interval

Strength:

Paired:

Rotational Grip
Paired:
D1: Feet Elevated Band Resisted Push 3x8-10 3x8-10 3x8-10 2x8-10
Up

Core:
E: Core of Choice
Rest Interval


 Core



 D2: Glute-Ham-Raise/ or TRX Gliding Leg Curl 3x10-12
 Core


 D1: ½ Kneeling 2 Arm Cable Row Variation 3x10-12

 Core


Strength:

Paired:

– Neutral Grip
Paired:

D2: FE Push Ups 3x10-12 3x10-12 3x10-12 2x10-12

Core:
E: Core of Choice
Rest Interval

Strength:

Paired:


Paired:
D1: ½ Kneeling 1 Arm KB Overhead 3x10-12 3x10-12 3x10-12 2x10-12
D2: TRX Gliding Leg Curl 3x10-12 3x10-12 3x10-12 2x10-12

Core:
E: Core of Choice
Rest Interval

Strength:

Paired:
C1: Log Press – Neutral Grip 3x8-10 3x8-10 3x8-10 2x8-10

Grip
Paired:
Rotational Grip

Core:
E: Core of Choice
Rest Interval


 Core

 C1: Chin/Pull Variation 3x8-10


 Core



 Core


Strength:

Paired:


Paired:

Neutral Grip
Core:
E: Core of Choice
Rest Interval

Strength:

Paired:
C1: Chin Up - Neutral Grip 3x8-10 3x8-10 3x8-10 2x8-10


Paired:
D1: Push Up 3x10-12 3x10-12 3x10-12 2x10-12


Core:
E: Core of Choice
Rest Interval

Strength:

Paired:

Grip
Paired:
Rotational Grip

Core:
E: Core of Choice
Rest Interval
 B: Squat/ Deadlift Variation 5x5
 C1: Chin Up – Neutral Grip 3-5x8-10

 C2: Incline DB Press – Neutral Grip 3-5x8-10
 Core


 C2: BB RFE Split Squat 3-5x8-10
 Core
 Tempo Runs/or Aerobic Restoration

 C1: Overhead Press Variation 3-5x8-10

 C2: BB Romanian Deadlift/ or Glute-Ham-Raise
3-5x8-10
 Core


Strength:

Paired:
C1: Chin Up – Neutral Grip 4x8-10/ 4x8-10/ 4x8-10/ 2x8-10/
0r AMRAP 0r AMRAP 0r AMRAP 0r AMRAP

D: Core of Choice
Rest Interval:
Power (Strength-Speed) Deload

Strength:

Paired:


D: Core of Choice
Rest Interval:

Strength:

Paired:
C1: 1 Arm DB Overhead Press – 4x8-10 4x8-10 4x8-10 2x8-10
Neutral Grip
Grip
D: Core of Choice
Rest Interval:
 B: Squat/ Deadlift Variation 5x5
 C1: 3PT DB Row – Neutral Grip 3-5x8-10

 C2: Flat DB Press – Neutral Grip 3-5x8-10
 Core

 C1: Chin/Pull Up Variation 3-5x8-10

 Core


3-5x8-10
 Core


Strength:

Paired:


D: Core of Choice
Rest Interval:

Strength:

Paired:
C1: Chin Up – Neutral Grip 4x8-10 4x8-10 4x8-10 2x8-10


D: Core of Choice
Rest Interval:

Strength:

Paired:
Neutral Grip
Grip
D: Core of Choice
Rest Interval:
Warm Up Warm Up: Warm Up Warm Up: Warm Up Off Off
LV/LI-HI Tempo 1000-1400m LV/LI-HI Tempo 1000-1400m LV/LI-HI

Explosive/Elastic or Explosive/Elastic Hops or Explosive/Elastic
Jumps/ Hops Med-Ball (15-20 reps) Med-Ball Jumps/ Hops
(15-20 reps) 200-300 200-300 (15-20 reps)
VLV/MI
VLV/MI Explosive Throws VLV/MI
Explosive Throws Therapy (10reps) Therapy Explosive Throws
(10reps) (10reps)
VLV/MI-HI
VLV/HI Multi Directional VLV/HI
Linear Speed – (50- Speed Drills) Linear Speed – (50-
80m) 80m)
LV/MI-HI
LV/MI-HI Olympic Lift LV/MI-HI
Olympic Lift (15 reps) Olympic Lift
(15 reps) (15 reps)
Strength:
Strength: Strength:
MV/HI-MI
MV/HI-MI Mechanical MV/HI-MI
Mechanical Hypertrophy (3-6rep Mechanical
Hypertrophy (3-6rep range) = Hypertrophy (3-6rep
range) = (24-36reps) range) =
(24-36reps) (24-36reps)
HV-VHV/MI
HV-VHV/MI Metabolic HV-VHV/MI
Metabolic Hypertrophy (8-12 rep Metabolic
Hypertrophy (8-12 rep range) = 48-110reps) Hypertrophy (8-12 rep
range) = 48-110reps) range) = 48-110reps)
3 Day Program Templates
 B: Back Squat 4x5, 1xAMRAP @ 70%

 D1: Push Up Variation3x10-12

 Core

 B: Bench Press Variation 4x5, 1xAMRAP @ 70%

 C2: Overhead Press Variation3x8-10
 D1: ½ Kneeling 1 Arm Cable Row – Neutral Grip 3x8-10

 Core

 B: Chin/Pull Up Variation 4x5, 1xAMRAP @ Bodyweight

 D1: 3PT DB Row – Neutral Grip 3x8-10

 Core


Strength:
AMRAP Set @ 70% 1xAMRAP 1xAMRAP 1xAMRAP
Paired:

Grip
Paired:

D2: FE Push Ups 3x10-12 3x10-12 3x10-12 2x10-12

Core:
E: Core of Choice
Rest Interval:

Strength:
Paired:
Neutral Grip
Grip
Paired:
D1: ½ Kneeling Cable Row – Neutral 3x8-10 3x8-10 3x8-10 2x8-10
Grip

Core:
E: Core of Choice
Rest Interval:

Strength:
AMRAP Set @ Bodyweight 1xAMRAP 1xAMRAP 1xAMRAP
Paired:
C1: Incline DB Press – Pronated Grip 3x8-10 3x8-10 3x8-10 2x8-10


Paired:


Core:
E: Core of Choice
Rest Interval:
 B: Back Squat 4x5, 1xAMRAP @ 70%


 Core



 Core


 C2: Push Up Variation 3x10-12
 D1: Standing 1 Arm Cable Row – Rotational Grip 3x8-10

 Core


Strength:
Paired:

C2: Flat DB Press – Semi-Neutral Grip 3x8-10 3x8-10 3x8-10 2x8-10

Paired:
Grip
Neutral Grip
Core:
E: Core of Choice
Rest Interval:

Strength:
Paired:
C1: ½ Kneeling 1 Arm DB Overhead 3x8-10 3x8-10 3x8-10 2x8-10
Grip
Paired:


Core:
E: Core of Choice
Rest Interval:

Strength:
Paired:

C2: Push Up w/Chains 3x10-12 3x10-12 3x10-12 2x10-12

Paired:
D1: Standing 1 Arm Cable Rows - 3x8-10 3x8-10 3x8-10 2x8-10
Rotational Grip

Core:
E: Core of Choice
Rest Interval:
 B: Trap Bar Deadlift 4x5, 1xAMRAP @ 70%


 Core



3x8-10
 Core

 D1: Back Squat 3x8-10

 D2: DB Row Variation 3x8-10

 C2: Glute-Ham-Raise 3x8-10
 Core


Strength:
Paired:

Grip
Paired:

D2: FE Push Ups 3x10-12 3x10-12 3x10-12 2x10-12

Core:
E: Core of Choice
Rest Interval:

Strength:
B: Close Grip Bench Press 4x5 4x5 4x5 3x5
Paired:
Neutral Grip
Grip
Paired:
Neutral Grip

Core:
E: Core of Choice
Rest Interval:

Strength:
Paired:
C1: Back Squat 3x8-10 3x8-10 3x8-10 2x8-10


Paired:
D1: Incline DB Press – Pronated Grip 3x8-10 3x8-10 3x8-10 2x8-10


Core:
E: Core of Choice
Rest Interval:
 B: Trap Bar Deadlift 4x5, 1xAMRAP @ 70%

 C2: DB Press Variation3x8-10

 Core



 Core

 B: Chin/Pull Up Variation 1xAMRAP @ Bodyweight

 C2: ½ Kneeling 2 Arm Cable Rows – Neutral Grip 3x8-10

 Core


Strength:
Paired:
C1: 3PT DB Row- Neutral Grip 3x8-10 3x8-10 3x8-10 2x8-10


Paired:

D2: Standing 1 Arm Overhead Press – 3x8-10 3x8-10 3x8-10 2x8-10
Neutral Grip
Core:
E: Core of Choice
Rest Interval:

Strength:
B: Close Grip Bench Press 4x5 4x5 4x5 3x5
Paired:

Grip
Paired:


Core:
E: Core of Choice
Rest Interval:

Strength:
Paired:
C1: Back Squat 3x8-10 3x8-10 3x8-10 2x8-10

Neutral Grip
Paired:
D1: Feet Elevated Push Up 3x10-12 3x10-12 3x10-12 2x10-12

D2: Glute-Ham-Rasie 3x8-10 3x8-10 3x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:
 B: Back Squat or Trap Bar Deadlift 4x5, 1xAMRAP @ 70%


 Core

 C1: Flat DB Press – Neutral Grip

 C2: BB Romanian Deadlift – Pronated Grip

 C2: 3PT Row – Neutral Grip 3x8-10
 Core


 D1: ½ Kneeling 1 Arm DB Overhead Press – Neutral Press

 Core


Strength:
B: Back Squat/Trap Bar Deadlift 4x5 4x5 4x5 3x5
Paired:

– Neutral Grip
Paired:

D2: FE Push Ups 3x8-10 3x8-10 3x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:

Strength:
B: Thick Grip Incline Bench Press 4x5 4x5 4x5 3x5
Paired:

Grip
Paired:
D1: 3PT DB Row – Neutral Grip 3x10-12 3x10-12 3x10-12 2x10-12


Core:
E: Core of Choice
Rest Interval:

Strength:
Paired:

Rotational Grip
Paired:

Core:
E: Core of Choice
Rest Interval:


 Core


 D1: Chin/Pull Variation 3x8-10

 Core



 Core


Strength:
Paired:


Paired:

Neutral Grip
Core:
E: Core of Choice
Rest Interval:

Strength:
B: Thick Grip Incline Bench Press 4x5 4x5 4x5 3x5
Paired:

Grip
Paired:


Core:
E: Core of Choice
Rest Interval:

Strength:
Paired:

Rotational Grip
Paired:
Up

Core:
E: Core of Choice
Rest Interval:


 Core

 C1: BB Reverse Lunge Variation 3x8-10


 Core


 D1: ½ Kneeling 2 Arm High Cable Row Variation 3x10-12

 D2: BB RFE Split Squat Variation 3x10-12
 Core


Strength:
Paired:

– Neutral Grip
Paired:

D2: FE Push Ups 3x10-12 3x10-12 3x10-12 2x10-12

Core:
E: Core of Choice
Rest Interval:

Strength:
B: Thick Grip Bench Press 4x5 4x5 4x5 3x5
Paired:


Paired:
D1: ½ Kneeling 1 Arm KB Overhead 3x10-12 3x10-12 3x10-12 2x10-12

Core:
E: Core of Choice
Rest Interval:

Strength:
Paired:

Grip
Paired:
Rotational Grip

Core:
E: Core of Choice
Rest Interval:


 Core


 C2: BB Reverse Lunge 3x8-10

 Core



 D2: BB RFE Split Squat Variation 3x10-12
 Core


Strength:
Paired:


Paired:

Neutral Grip
Core:
E: Core of Choice
Rest Interval:

Strength:
B: Thick Grip Bench Press 4x5 4x5 4x5 3x5
Paired:


Paired:
D1: Push Up 3x10-12 3x10-12 3x10-12 2x10-12


Core:
E: Core of Choice
Rest Interval:

Strength:
Paired:

Grip
Paired:
Rotational Grip

Core:
E: Core of Choice
Rest Interval:
 B: Back Squat/ Trap Bar Deadlift 4x5, 1xAMRAP @

70%
 C1: Chin Up – Neutral Grip 3-5x8-10

 C2: Incline DB Press – Neutral Grip 3-5x8-10
 Core

 B: Bench Press Variation 1xAMRAP @ 70%

 Core

 B: Chin/Pull Up Variation 4x5, 1xAMRAP @

Bodyweight

3-5x8-10
 Core


Strength:
Paired:
C1: Chin Up – Neutral Grip 4x8-10/ 4x8-10/ 4x8-10/ 2x8-10/
0r AMRAP 0r AMRAP 0r AMRAP 0r AMRAP

Core:
D: Core of Choice
Rest Interval:

Strength:
B: Close Grip - Thick Grip Bench 4x5 4x5 4x5 3x5
Press AMRAP Set @ 70% 1xAMRAP 1xAMRAP 1xAMRAP
Paired:


Core:
D: Core of Choice
Rest Interval:

Strength:
Paired:
Neutral Grip
Grip
Core:
D: Core of Choice
Rest Interval:
 B: Back Squat/ Trap Bar Deadlift 4x5, 1xAMRAP @

70%
 C1: 3PT DB Row – Neutral Grip 3-5x8-10

 C2: Flat DB Press – Neutral Grip 3-5x8-10
 Core

 C1: Chin/Pull Up Variation 3-5x8-10

 Core

 B: Chin/Pull Up Variation 4x5, 1xAMRAP @ 70%

3-5x8-10
 Core


Strength:
Paired:


Core:
D: Core of Choice
Rest Interval:

Strength:
B: Close Grip - Thick Grip Bench 4x5 4x5 4x5 3x5
Press AMRAP Set @ 70% 1xAMRAP 1xAMRAP 1xAMRAP
Paired:


Core:
D: Core of Choice
Rest Interval:

Strength:
Paired:
Neutral Grip
Grip
Core:
D: Core of Choice
Rest Interval:

(15-20 reps) 200-300 200-300 (15-20 reps)
VLV/MI
(10reps) (10reps)
VLV/MI-HI
80m) 80m)
LV/MI-HI
(15 reps) (15 reps)
Strength:
Strength: Strength:
MV/HI-MI
range) = (24-36reps) range) =
(24-36reps) (24-36reps)
MV/MI
MV/MI Back Off Set MV/MI
Back Off Set Metabolic Back Off Set
Metabolic Hypertrophy Metabolic
Hypertrophy (12-20+ Rep Range) = Hypertrophy
(12-20+ Rep Range) = (12-20+ Reps) (12-20+ Rep Range) =
(12-20+ Reps) (12-20+ Reps)
HV-VHV/MI
Hypertrophy (8-12 rep range) = (48-110reps) Hypertrophy (8-12 rep
range) = (48-110reps) range) = (48-110reps)
 Charles Poliquin/ Ian King
 Functional Hypertrophy 20-40secs TUT

 Structural Hypertrophy 40-70secs TUT
 Can also integrate into your hypertrophy

training approach
Strength Qualities Reps Average % of 1RM Sets Time Under Rest
Tension (TUT)
Explosive Strength 1-5 45-65% 3-12 Explosive 3-5min+
Maximum Strength 1-5 85-100% 6-12 20secs> 3-5mins
Functional 6-8 75-85% 4-8 20-40secs 1-2mins

Hypertrophy
Hypertrophy 9-12 70-80% 3-6 40-70secs 1min
Strength 12-15+ 70%> 2-4 70secs+ 30-45secs

Endurance
Power Endurance 10-20+ 30-45% 2-4 Explosive 1-1.5mins

 First Number – Eccentric Phase
 Second Number – The Stretch Position
 Third Number – The Concentric Phase
 Fourth Number – The Shorten Position
 Example – Back Squat – 4-0-X-0

- 4 second eccentric
- No Pause at the Bottom
- Explode Up
- No Pause at the Top
3 Day TUT Program Template 1
 A: Power Clean 3x5 (No Tempo)
 B: Back Squat 3x5 (No Tempo), 3x8-10 4-0-X-0
 C1: ½ Kneeling 2 Arm High Cable Row – Neutral Grip

3x8-10 3-X-0-1
 C2: ½ Kneeling 2 Arm DB Overhead Press – Neutral
Grip 3x8-10 4-0-X-0
 D1: Push Up Variation 3x10-12 3-0-X-0

 D2: ½ Kneeling Face Pulls 3x10-12 2-0-X-1
 Core
 A: Power Snatch 3x5 (No Tempo)
 B: Incline Bench Press 3x5 (No Tempo), 3x8-10 4-0-

X-0
 C1: BB Romanian Deadlift – Pronated Grip 3x8-10 4-

0-X-0
 C2: BB Military Press – Pronated Grip 3x8-10 4-0-X-0
 D1: 3PT DB Row – Neutral grip 3x8-10 3-0-X-1

 D2: BB RFE Split Squat – Pronated Grip 3x8-10 4-0-
X-0
 Core
 B: Chin/Pull Up Variation 3x5 (No Tempo), 3x8-10/or

AMRAP 3-0-X-1
 C1: BB Split Squat 3x8-10 4-0-X-0

 C2: ½ Kneeling 1 Arm Cable Row – Rotational Grip
3x8-10 3-0-X-1
 D1: Flat DB Press – Neutral Grip 3x8-10 4-0-X-0

 D2: Slide Board Leg Curl 3x8-10 4-0-X-0
 Core
Power (Strength-Speed): Tempo Deload
A: Power Clean X 3x5 3x5 3x5 2x4

Strength:
B: Back Squat N/A 3x5 3x5 3x5 3x5
4-0-x-0 3x8-10 3x8-10 3x8-10
Paired:
C1: ½ Kneeling High Cable Row – 3-0-X-1 3x8-10 3x8-10 3x8-10 2x8-10
Neutral Grip
C2: ½ Kneeling 2 Arm DB Overhead 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10
Paired:
D1: Push Up 3-0-X-0 3x10-12 3x10-12 3x10-12 2x10-12

D2: TRX Row – Rotational Grip 2-0-X-1 3x10-12 3x10-12 3x10-12 2x10-12
Rest Interval:
Core:
E: Core Choice
Rest Interval:
A: Power Snatch X 3x5 3x5 3x5 2x4

Strength:
B: Incline Bench Press N/A 3x5 3x5 3x5 3x5
4-0-x-0 3x8-10 3x8-10 3x8-10
Paired:
C1: BB Romanian Deadlift – Pronated 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10
Grip
C2: BB Military – Pronated Grip 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

Paired:
D1:BB RFE Split Squat 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

D2: 3PT DB Row – Neutral Grip 3-0-X-1 3x8-10 3x8-10 3x8-10 2x8-10

Core:
E: Core Choice
Rest Interval:

Strength:
B: Chin Up – Neutral Grip N/A 3x5 3x5 3x5 3x5
3-0-x-1 3xAMAP 3xAMAP 3xAMAP
Paired:
C1: BB Split Squat 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

C2: ½ Kneeling 1 Arm Cable Row – 3-0-X-1 3x8-10 3x8-10 3x8-10 2x8-10
Neutral Grip
Paired:
D1:Flat DB Press – Neutral Grip 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

D2: Slide Board Leg Curl 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

Core;
E: Core Choice
Rest Interval:
 C1: ½ Kneeling 2 Arm High Cable Row – Neutral Grip

3x8-10 3-X-0-1
 C2: ½ Kneeling 2 Arm DB Overhead Press – Neutral
Grip 3x8-10 4-0-X-0
 D1: Push Up Variation 3x10-12 3-0-X-

 Core
 B: Incline Bench Press 3x5 (No Tempo), 3x8-10 4-0-

X-0
 C1: BB Romanian Deadlift – Pronated Grip 3x8-10 4-

0-X-0
 C2: Flat DB Press – Pronated Grip 3x8-10 4-0-X-0
 D1: 3PT DB Row – Neutral grip 3x10-12 2-0-X-1

 D2: BB RFE Split Squat – Pronated Grip 2-3x10-12 3-
0-X-0
 Core

AMRAP 3-0-X-1

3x8-10 3-0-X-1
 D1: ½ Kneeling 2 Arm DB Overhead – Rotational Grip

3x10-12 3-0-X-0
 Core

Strength:
4-0-x-0 3x8-10 3x8-10 3x8-10
Paired:
C1: ½ Kneeling High Cable Row – 3-0-X-1 3x8-10 3x8-10 3x8-10 2x8-10
Neutral Grip
C2: ½ Kneeling 2 Arm DB Overhead 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10
Paired:
D1: Push Up 3-0-X-0 3x10-12 3x10-12 3x10-12 2x10-12

Rest Interval:
Core:
E: Core Choice
Rest Interval:

Strength:
4-0-x-0 3x8-10 3x8-10 3x8-10
Paired:
Grip
C2: Flat DB Press – Pronated Grip 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

Paired:
D1: 3PT DB Row – Neutral Grip 2-0-X-1 3x10-12 3x10-12 3x10-12 2x10-12

D2: BB RFE Split Squat 3-0-X-1 2-3x10-12 2-3x10-12 2-3x10-12 2x10-12

Core:
E: Core Choice
Rest Interval:

Strength:
Paired:

Neutral Grip
Paired:
D1:1/2 Kneeling 2 Arm Overhead DB 3-0-X-0 3x10-12 3x10-12 3x10-12 2x10-12
Press – Rotational Grip

Core:
E: Core Choice
Rest Interval:
 C1: DB Row Variation 3x8-10 3-X-0-1

 C2: DB Press Variation 3x8-10 4-0-X-0
 D1: Overhead Press Variation 3x8-10 4-0-X-0

 Core
 B: Incline Bench Press 3x5 (No Tempo), 3x8-10 4-0-X-0
 C1: BB Romanian Deadlift – Pronated Grip 3x8-10 4-0-X-0

 C2: BB Military Press – Pronated Grip 3x8-10 4-0-X-0
 D1: ½ Kneeling 2 Arm High Cable Row - Neutral grip 3x8-

10 3-0-X-1
 D2: BB RFE Split Squat – Pronated Grip 3x8-10 4-0-X-0
 Core

AMRAP 3-0-X-1

3x8-10 3-0-X-1
 D1: Feet Elevated Push Up 3x8-10 4-0-X-0

 Core

Strength:
4-0-x-0 3x8-10 3x8-10 3x8-10
Paired:
C1: 2PT DB Row – Neutral Grip 3-0-X-1 3x8-10 3x8-10 3x8-10 2x8-10

C2: Incline DB Press – Pronated Grip 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

Paired:
D1: Split Stance 1 Arm Overhead 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10
Kettlebell Press – Neutral Grip
Rest Interval:
Core:
E: Core Choice
Rest Interval:

Strength:
B: Close Grip Bench Press N/A 3x5 3x5 3x5 3x5
4-0-x-0 3x8-10 3x8-10 3x8-10
Paired:
Grip
C2: BB Military – Pronated Grip 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

Paired:
D1:BB RFE Split Squat 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

D2: ½ Kneeling 2 Arm High Cable Row – 3-0-X-1 3x8-10 3x8-10 3x8-10 2x8-10
Neutral Grip
Core:
E: Core Choice
Rest Interval:

Strength:
Paired:

Neutral Grip
Paired:
D1:Feet Elevated Push Up 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10


Core:
E: Core Choice
Rest Interval:
 B: Back Squat 3x5 (No Tempo), 3x8-10 4-0-

X-0
 C1: 3PT DB Row – Neutral Grip 3-4x8-10 3-

0-X-1
 C2: Flat DB Press – Pronated Grip 3-4x8-10
4-0-X-0
 Core
 B: Incline Bench Press 3x5 (No Tempo), 3x8-

10 4-0-X-0
 C1: Chip Up – Neutral Grip 3-4x8-10/or

AMRAP 3-0-X-1
 C2: BB RFE Split Squat – Pronated Grip 3-4x8-
10 4-0-X-0
 Core
 B: Pull Up 5x5 (No Tempo)
 C1: BB Military Press 3-4x8-10 4-0-X-0

 C2: BB Romanian Deadlift – Pronated Grip 3-
4x8-10 4-0-X-0
 Core

Strength:
4-0-x-0 3x8-10 3x8-10 3x8-10
Paired:

C2: Flat DB Press – Pronated Grip 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10
Rest Interval:
Core:
D: Core of Choice
Rest Interval:

Strength:
4-0-x-0 3x8-10 3x8-10 3x8-10
Paired:
C1: Chin Up – Supinate Grip 3-0-X-1 3x8-10 3x8-10 3x8-10 2x8-10

C2: BB RFE Split Squat 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

Core:
D: Core of Choice
Rest Interval:

Strength:
B: Pull Up – Pronated Grip N/A 5x5 5x5 5x5 3x5

Paired:
C1: BB Military Press – Pronated 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

Grip
Core:
D: Core of Choice
Rest Interval:
 B: Back Squat 3x5 (No Tempo), 3x8-10 4-0-

X-0
 C1: Chin Up – Neutral Grip 3-4x8-10/ or

AMRAP 3-0-X-1
 C2: Incline Flat DB Press – Pronated Grip 3-
4x8-10 4-0-X-0
 Core
 B: Bench Press 3x5 (No Tempo), 3x8-10 4-0-

X-0
 C1: 3 PT DB Row – Neutral Grip 3-4x8-10 3-

0-X-1
 C2: BB RFE Split Squat – Pronated Grip 3-4x8-
10 4-0-X-0
 Core
 B: Pull Up 5x5 (No Tempo)
 C1: BB Military Press 3-4x8-10 4-0-X-0

 C2: BB Romanian Deadlift – Pronated Grip 3-
4x8-10 4-0-X-0
 Core

Strength:
4-0-x-0 3x8-10 3x8-10 3x8-10
Paired:
C1: Chin Up – Neutral Grip 3-0-X-1 3x8-10/ 3x8-10/ 3x8-10/ 2x8-10/
Or AMAP Or AMAP Or AMAP Or AMAP
C2: Incline DB Press – Pronated Grip 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10
Rest Interval:
Core:
D: Core of Choice
Rest Interval:

Strength:
B: Bench Press N/A 3x5 3x5 3x5 3x5
4-0-x-0 3x8-10 3x8-10 3x8-10
Paired:

C2: BB RFE Split Squat 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

Core:
D: Core of Choice
Rest Interval:

Strength:
B: Pull Up – Pronated Grip N/A 5x5 5x5 5x5 3x5

Paired:
C1: BB Military Press – Pronated 4-0-X-0 3x8-10 3x8-10 3x8-10 2x8-10

Grip
Core:
D: Core of Choice
Rest Interval:

(15-20 reps) 200-300 200-300 (15-20 reps)
VLV/MI
(10reps) (10reps)
VLV/MI-HI
80m) 80m)
LV/MI-HI
(15 reps) (15 reps)
Strength:
Strength: Strength:
MV/HI-MI
range) = (15reps) range) =
(15reps) (15-25reps)
HV-VHV/MI
Hypertrophy (8-12 rep range) = 72-132reps) Hypertrophy (8-12 rep
 A: Power Clean 3x5
 B: Back Squat 4x6
 C: BB Reverse Lunge 3-4x8-10
 D: BB Romanian Deadlift – Pronated Grip

3x12-15
 Core
 A: Power Snatch 3x5
 B: Trap Bar Dead Lift 3-4x8-10
 C: BB RFE Split Squat 3-4x8-10
 D: Slide Board Leg Curl 3x12-15
 Core
 A: Thick Grip Incline Bench Press 4x6
 B1: Chin Up – Neutral Grip 3-4x8-10

 B2: ½ Kneeling 2 Arm DB Curl & Press –
Neutral Grip 3-4x8-10
 C1: Push Up 3x12-15

 C2: BB Inverted Row – Pronated Grip 3x12-15
 Core
 A: Chin Up - Mixed Grip 4x6
 B1: Flat DB Press – Pronated Grip 3-4x8-10

 B2: 3PT DB Row – Neutral Grip 3-4x8-10
 C1: ½ Kneeling Face Pulls – Neutral Grip 3x12-15

 C2: ½ Kneeling 1 Arm KB Overhead Press –
Neutral Grip3x12-15
 Core

Strength:

C: BB Reverse Lunge 3x8-10 3x8-10 3x8-10 2x8-10

D: BB Romanian Deadlift – Pronated 3x12-15 3x12-15 3x12-15 2x12-15
Grip
Core:
E: Core Choice
Rest Interval:

Strength:
B: Trap Bar Deadlift 3x8-10 3x8-10 3x8-10 2x8-10

C: BB RFE Split Squat 3x8-10 3x8-10 3x8-10 2x8-10

D: Slide Board Leg Curl 3x12-15 3x12-15 3x12-15 2x12-15

Core;
E: Core Choice
Rest Interval:
Strength: Deload
A: Thick Grip Incline Bench Press 4x6 4x6 4x6 3x5

Paired:
B1: Chin Up – Neutral Grip 3x8-10 3x8-10 3x8-10 2x8-10

B2: ½ Kneeling 2 Arm DB OH Press – 3x8-10 3x8-10 3x8-10 2x8-10
Neutral Grip
Paired:
C1: Push Up 3x12-15 3x12-15 3x12-15 2x12-15

C2: BB Inverted Row – Pronated Grip 3x12-15 3x12-15 3x12-15 2x12-15

Core:
D: Core Choice
Rest Interval:
Strength: Deload
A: Chin Up – Mixed Grip 4x6 4x6 4x6 3x5

Paired:
B1: 2PT DB Row – Neutral Grip 3x8-10 3x8-10 3x8-10 2x8-10

B2: Flat DB Press – Pronated Grip 3x8-10 3x8-10 3x8-10 2x8-10

Paired:
C1: 1 Arm OH KB Press – Neutral Grip 3x12-15 3x12-15 3x12-15 2x12-15

C2: ½ Kneeling Face Pulls – Neutral 3x12-15 3x12-15 3x12-15 2x12-15
Grip
Core:
D: Core Choice
Rest Interval:
 B: Back Squat 4x(4x2) 15secs
 C: BB Reverse Lunge 3-4x6-8
 D: BB Romanian Deadlift – Pronated Grip

3x10-12
 Core
 B: Trap Bar Dead Lift 3-4x6-8
 C: BB RFE Split Squat 3-4x6-8
 D: Glute-Ham-Raise 3x10-12
 Core
 A: Thick Grip Bench Press 4(4x2) 15secs
 B1: Chin Up – Neutral Grip 3-4x6-8

 B2: Front Foot Elevated 2 Arm DB Curl & Press
– Neutral grip 3-4x6-8
 C1: Close Grip Push Up 3x10-12

 C2: TRX Row – Rotational Grip 3x10-12
 Core
 A: Chin Up – Mixed Grip 4x(4x2) 15secs
 B1: Incline DB Press – Pronated Grip 3-4x6-8

 B2: 2PT DB Row – Neutral Grip 3-4x6-8
 C1: Split Stance Face Pulls 3x10-12

 C2: Split Stance 1 Arm DB Overhead Press –
Neutral Grip 3x10-12
 Core

Strength:
B: Back Squat 4x(4x2) 4x(4x2) 4x(4x2) 3x5
15secs 15secs 15secs
C: BB Reverse Lunge 3x6-8 3x6-8 3x6-8 2x6-8

D: BB Romanian Deadlift – Pronated 3x10-12 3x10-12 3x10-12 2x10-12
Grip
Core:
E: Core Choice
Rest Interval:

Strength:
B: Trap Bar Deadlift 3x6-8 3x6-8 3x6-8 2x6-8

C: BB RFE Split Squat 3x6-8 3x6-8 3x6-8 2x6-8

D: Glute-Ham-Raise 3x10-12 3x10-12 3x10-12 2x10-12

Core:
E: Core Choice
Rest Interval:
Strength: Deload
A: Thick Grip Incline Bench Press 4x(4x2) 4x(4x2) 4x(4x2) 3x5
Paired:
B1: Chin Up – Neutral Grip 3x6-8 3x6-8 3x6-8 2x6-8

B2: ½ Kneeling 2 Arm DB OH Press – 3x6-8 3x6-8 3x6-8 2x6-8
Neutral Grip
Paired:
C1: Close Grip Push Up 3x10-12 3x10-12 3x10-12 2x10-12

C2: TRX Row –Rotational Grip 3x10-12 3x10-12 3x10-12 2x10-12

Core:
D: Core Choice
Rest Interval:
Strength: Deload
A: Chin Up – Mixed Grip 4x(4x2) 4x(4x2) 4x(4x2) 3x5
Paired:
B1: 2PT DB Row – Neutral Grip 3x6-8 3x6-8 3x6-8 2x6-8

B2: Flat DB Press – Pronated Grip 3x6-8 3x6-8 3x6-8 2x6-8

Paired:
C1: 1 Arm OH KB Press – Neutral Grip 3x10-12 3x10-12 3x10-12 2x10-12

C2: ½ Kneeling Face Pulls – Neutral 3x10-12 3x10-12 3x10-12 2x10-12
Grip
Core:
D: Core Choice
Rest Interval:
Warm Up Warm Up: Warm Up Warm Up: Warm Up Warm Up Off
LV/LI-HI Tempo 1000-1400m LV/LI-HI Tempo 1000-1400m LV/LI-HI LV/LI-HI

Explosive/Elastic or Explosive/Elastic Hops or Explosive/Elastic Explosive/Elastic Hops
Jumps/ Hops Med-Ball (15-20 reps) Med-Ball Jumps/ Hops (15-20 reps)
(15-20 reps) 200-300 200-300 (15-20 reps)
VLV/MI VLV/MI
VLV/MI Explosive Throws VLV/MI Explosive Throws
Explosive Throws Therapy (10reps) Therapy Explosive Throws (10reps)
(10reps) (10reps)
VLV/MI-HI VLV/MI-HI
VLV/HI Multi Directional VLV/HI Multi Directional
Linear Speed – (50- Speed Drills) Linear Speed – (50- Speed Drills)
80m) 80m)
Strength: Strength:
LV/MI-HI LV/MI-HI
Olympic Lift MV/HI-MI Olympic Lift MV/HI-MI
(15 reps) Mechanical (15 reps) Mechanical
Hypertrophy (3-6rep Hypertrophy (3-6rep
Strength: range) = Strength: range) =
(24-36reps) (24-36reps)
MV/HI-MI MV/HI-MI
Mechanical HV-VHV/MI Mechanical HV-VHV/MI
Hypertrophy (3-6rep Metabolic Hypertrophy (3-6rep Metabolic
range) = Hypertrophy (6-15rep range) = Hypertrophy (6-15rep
(24-36reps) range) = 96-170reps) (24-36reps) range) = 96-170reps)
HV-VHV/MI HV-VHV/MI
Metabolic Metabolic
Hypertrophy (6-15 rep Hypertrophy (6-15 rep
 A: Power Clean (Intensity increased from previous blocks)
3-5x3

 D1: Single Leg Squat 2x8-10

 Core
 Alactic Power/ Capacity Intervals

 A: Power Snatch (Intensity increased from previous blocks)
3-5x3
 B: Incline Bench Press 8x2

 D1: Chin/Pull Up Variation 3x5-8

 Core

3-5x3
 B: Chin/Pull Up 8x2

 C2: ½ Kneeling 1 Arm Cable Row – Neutral Grip 3x5-8

 Core

- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
A-March Carioca
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
A1: Explosive Jumps/Hops (NCM & CM): A1: Explosive Hops (NCM & CM):
Day 1: Day 3:
NCM Linear Hurdle Jumps 2x5 NCM 1 Leg Lateral/Medial Hurdle Hops 2x3 Each Leg
CM Linear Hurdle Jumps 1x5 CM 1 Leg Lateral/Medial Hurdle Hops 2x3 Each Leg
Day 5:
NCM Single Leg Hurdle Hops 2x5 Each Leg
CM Single Leg Hurdle Hops 1x5 Each Leg
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM & CM):
Day 1: Day 3:
NCM Horizontal Chest Throw – Overhand 2x5 NCM Standing Rotational Throw 2x5
CM Horizontal Chest Throw – Overhand 1x5 CM Standing Rotational Throw 1x5
Day 5:
NCM Underhand Overhead Backwards Throw 2x5
CM Underhand Overhead Backwards Throw 1x5
10m Accelerations 2x5 – 2 Point Start 5m Acceleration into 5m Shuffle to Base 1x3
5m Acceleration into 5m Crossover to Base 1x3
5m Acceleration into 5m Directional Step to Base 1x3
Time: 15mins Time: 5-10mins
Rest Interval: 60secs/Reps, 3mins Sets Rest Interval: 2mins Sets
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet

A-March Carioca
Day 1: Day 3:
CM Linear Hurdle Jumpsinear ral/Medial Hurdle Hops 1x5 CM Lateral/Medial Hurdle Hop 1x3 Each Leg
Day 5:
NCM Linear Hurdle Hops 2x5
CM Linear Hurdle Hop 1x5
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM & CM):
Day 1: Day 3:
NCM Horizontal Chest Throw – Overhand 2x5 NCM Standing Rotational Throw 2x5
CM Horizontal Chest Throw – Overhand 1x5 CM Standing Rotational Throws 1x5
Day 5:
10m Accelerations 2x5– 2 Point Start 5m Acceleration into 5m Shuffle to Base 1x3
Rest Interval: 60secs – Reps/ 3mins - Sets Rest Interval: 120secs - Sets
Total Time: 10-15mins Total Time: 5-10mins
A: Power Clean 3x3 3x3 3x3 OMIT

Strength:
B: Conventional Deadlift – Pronated 8x2 8x2 8x2 OMIT
Grip
Paired:

C2: Flat Alt DB Press – Rotational 3x5-7 3x5-7 3x5-7 2x5-7
Grip
Paired:

D2: Single Leg Squat 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:
A: Power Snatch 3x3 3x3 3x3 OMIT

Strength:
B: Incline Bench Press 8x2 8x2 8x2 OMIT

Paired:
C1: Split Stance 1 Arm DB Overhead 3x5-7 3x5-7 3x5-7 2x5-7
Press – Pronated Grip
Grip
Paired:


Core:
E: Core of Choice
Rest Interval:

Strength:
B: Pull Up – Pronated Grip 8x2 8x2 8x2 OMIT

Paired:
C1: BB Reverse Lunge – Clean Grip 3x5-7 3x5-7 3x5-7 2x5-7

C2: Standing 1 Arm Cable Row – 3x5-7 3x5-7 3x5-7 2x5-7
Rotational Grip
Paired:
D1: Standing 1 Arm Overhead KB 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:
3-5x3

 D1: Single Leg Squat 2x8-10

 Core

 A: Power Snatch (Intensity increased from previous blocks) 3-5x3
 C1: Chin/Pull Up Variation 3x5-8


 Core

3-5x3


 Core


Strength:
Grip
Paired:

Grip
Paired:

D2: Single Leg Squat 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:


Paired:
D1: Split Stance 1 Arm DB Overhead 2x8-10 2x8-10 2x8-10 2x8-10
Press – Pronated Grip

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
C1: Standing 1 Arm Overhead KB 3x5-7 3x5-7 3x5-7 2x5-7
Grip
Paired:

D2: Standing 1 Arm Cable Row – 2x8-10 2x8-10 2x8-10 2x8-10
Rotational Grip
Core:
E: Core of Choice
Rest Interval:
3-5x3
 B: Deadlift/Squat Variation 8x2

 D1: Overhead Variation 2x8-10

 Core


 D1: Push Up 2x8-10

 Core

3-5x3

 C2: Romanian Deadlift – Pronated Grip 3x5-8

 Core


Strength:
Grip/ or Back Squat
Paired:

Grip
Paired:

D2: Front Foot Elevated 1 Arm 2x8-10 2x8-10 2x8-10 2x8-10
Overhead KB Press – Neutral Grip
Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:


Paired:
D1: Push Up 2x8-10 2x8-10 2x8-10 2x8-10


Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
Grip
Paired:

Rotational Grip
Core:
E: Core of Choice
Rest Interval:
3-5x3
 C1: Chin Up Variation 3x5-8


 Core



 Core

3-5x3

 C2: Romanian Deadlift – Pronated Grip 3x5-8

 Core


Strength:
B: Sumo Deadlift – Pronated Grip/ or 8x2 8x2 8x2 OMIT
Box Squat
Paired:

C2: Standing Log Press 3x5-7 3x5-7 3x5-7 2x5-7

Paired:

D2: Feet Elevated Band Resisted 2x8-10 2x8-10 2x8-10 2x8-10
Push Up
Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
C1: 2 PT DB Row Grip – Neutral Grip 3x5-7 3x5-7 3x5-7 2x5-7


Paired:
D1: Standing 2 Arm DB Curl & Press - 2x8-10 2x8-10 2x8-10 2x8-10
Neutral

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
C1: Flat Alternating DB Press – Semi- 3x5-7 3x5-7 3x5-7 2x5-7
Neutral Grip
Grip
Paired:

Rotational Grip
Core:
E: Core of Choice
Rest Interval:
 A: Power Clean (Intensity increased from previous
blocks) 3-5x3

 C2: Incline DB Press – Rotational Grip 3x5-8
 Core

 A: Power Snatch (Intensity increased from
previous blocks) 3-5x3

 C2: BB RFE Split Squat – Clean Grip 3x5-8
 Core

blocks) 3-5x3

 Core


Strength:
B: Sumo Deadlift – Pronated Grip/ 8x2 8x2 8x2 OMIT
Or Box Squat
Paired:

Grip
Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:
C1: BB RFE Split Squat – Clean Grip 3x5-7 3x5-7 3x5-7 2x5-7


Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:
Grip
Core:
D: Core of Choice
Rest Interval:
blocks) 3-5x3
 C1: 3PT DB Row – Rotational Grip 3x5-8

 C2: Incline DB Press – Rotational Grip 3x5-8
 Core

 A: Power Snatch (Intensity increased from
previous blocks) 3-5x3

 C2: BB RFE Split Squat – Clean Grip 3x5-8
 Core

blocks) 3-5x3

 Core


Strength:
B: Trap Bar Deadlift/ or Front Squat 8x2 8x2 8x2 OMIT

Paired:

Grip
Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:


Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:
Grip
Core:
D: Core of Choice
Rest Interval:
3-5x3

 D1: Push Up Variation 2-3x8-10

 D2: TRX Row Variation 2-3x8-10
 Core

3-5x3


 D2: Single Leg Deadlift Variation 3x5-8
 Core

3-5x3

 D1: DB Press Variation 3x5-8

 D2: Glute-Ham-Raise 2-3x8-10
 Core


Strength:
B: Deadlift/Squat Variation 8x2 8x2 8x2 OMIT

Paired:

C2: Standing Log Press 3x5-7 3x5-7 3x5-7 2x5-7

Paired:
D1: TRX Rows – Neutral Grip 2-3x8-10 2-3x8-10 2-3x8-10 2x8-10

D2: Feet Elevated Band Resisted 2-3x8-10 2-3x8-10 2-3x8-10 2x8-10
Push Up
Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:


Paired:
Neutral
D2: 1 Arm DB Single Leg Deadlift 3x5-7 3x5-7 3x5-7 2x5-7

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
C1:BB Reverse Lunge 3x5-7 3x5-7 3x5-7 2x5-7

Rotational Grip
Paired:
D1: Flat Alternating DB Press – Semi- 3x5-7 3x5-7 3x5-7 2x5-7
Neutral Grip
D2: Glute-Ham-Raise 2-3x8-10 2-3x8-10 2-3x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:
3-5x3


 D2: TRX Row Variation 2-3x8-10
 Core

3-5x3


 D2: Push Up 2-3x8-10
 Core

3-5x3


 D2: Glute-Ham-Raise 2-3x8-10
 Core


Strength:
Grip/ or Back Squat
Paired:

Grip
Paired:
D1:Front Foot Elevated 1 Arm 3x5-7 3x5-7 3x5-7 2x5-7

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:


Paired:

D2: Push Up 2-3x8-10 2-3x8-10 2-3x8-10 2-3x8-10

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
C1: BB Reverse Lunge – Off Low Step 3x5-7 3x5-7 3x5-7 2x5-7

Rotational Grip
Paired:
D1: Incline Alternating DB Press – 3x5-7 3x5-7 3x5-7 2x5-7
Pronated Grip
D2: Glute-Ham-Raise 2-3x8-10 2-3x8-10 2-3x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:
Warm Up Warm Up: Warm Up Warm Up: Warm Up Warm Up: Off
MV/MI Tempo 1200- MV/MI Tempo 1200- MV/MI Tempo 1200-

Explosive Jumps/ 1600m/ Explosive Hops 1600m/ Explosive Jumps/ 1600m/
Hops or (20 reps) or Hops or
(20 reps) Med-Ball Med-Ball (20 reps) Med-Ball
200-400 (MV/MI) 200-400 200-400
(MV/MI) Explosive Throws: (MV/MI)
Explosive Throws: (20 reps) Explosive Throws:
(20 reps) Therapy Therapy (20 reps) Therapy
LV/MI-HI
LV/HI Multi-Directional LV/HI
Linear Speed Speed Drills Linear Speed
(60-100m) (60-100m)
VLV-LV/HI
VLV-LV/HI Olympic Lift VLV-LV/HI
Olympic Lift (9-15reps) Olympic Lift
(9-15reps) (9-15reps)
MV-HV/VHI
MV-HV/VHI Max Strength (1- MV-HV/VHI
Max Strength (1- 3reps) = Max Strength (1-
3reps) = (10-30reps) 3reps) =
(10-30reps) (10-30reps)
LV-MV/MI
LV-MV/MI Hypertrophy (5-10 LV-MV/MI
Hypertrophy (5-10 rep range) = (30- Hypertrophy (5-10
rep range) = (30- 102reps) rep range) = (30-
108reps) 102reps)
 B1: Trap Bar Deadlift/ or Front/Back Squat 3x3

 B2: Counter Movement (CM) DB Squat Jumps 3x5


 Core

 C1: BB RFE Split Squat Variation 2x5-10

 D1: Overhead Press 2x8-10

 Core



 D2: BB Reverse Lunge 2x8-10
 Core

- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
A-Skip Carioca
High Knees Lateral Crawl w/Push Up x5
High Heels Dynamic Hip Turns x20secs
Straight Leg Skip Acceleration-Deceleration into Athlete Stance x5
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Explosive/Elastic Jumps/Hops & Explosive Med Ball Throws (Speed-Strength): Explosive/Elastic Hops & Med Ball Throws (Speed-Strength):
A1: Explosive & Elastic Jumps/Hops (CM & DC-Continuous): A1: Explosive & Elastic Hops (CM & DC-Continuous):
Day 1: Day 3:
CM Linear Hurdle Jumps 4x5 CM Lateral/Medial Hurdle Hops 4x3 Each Leg
DC Continuous Linear Hurdle Jumps 1x5 DC Continuous Lateral/Medial Hurdle Hops 1x5 Each Leg
Day 5:
CM Linear Hurdle Hops 4x5 Each Leg
DC Continuous Linear Hurdle Hops 1x5 Each Leg
A2: Explosive Med Ball Throws (CM): A2: Explosive & Elastic Med Ball Throws (CM & Continuous):
Day 1: Day 3:
CM Horizontal Chest Throw – Overhand 5x5 CM Standing Rotational Throw 4x5
Continuous Standing Rotational Throw 1x10
Day 5:
20m Accelerations 2x5 – 2 Point Start 5m Acceleration into 5m Shuffle & Cut to Base 1x3
5m Acceleration into 5m Crossover & Cut to Base 1x3
5m Acceleration into 5m Directional Step & Cut to Base x3
Rest Interval: 2mins/Reps, 4mins Sets Rest Interval: 3mins Sets
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet

A-March Carioca
Elastic Jumps/Hops Med Ball Throws (Speed-Strength): Elastic Hops & Med Ball Throws (Speed-Strength):
A1: Elastic Jumps/ Hops (DC Continuous & Continuous): A1: Explosive Hops (DC Continuous & Continuous):
Day 1: Day 3:
Continuous Linear Hurdle Jumps 3x10sinear ral/Medial Hurdle Hops Continuous Lateral/Medial Hurdle Hops 1x5 Each Leg
Day 5:
DC Continuous Linear Hurdle Hops 1x10
Continuous Linear Hurdle Hops 3x10
A2: Elastic Med Ball Throws (DC & DD): A2: Elastic Med Ball Throws (Continuous):
Day 1: Day 3:
DC Horizontal Chest Throw – Overhand 3x5 Continuous Standing Rotational Throw 3x10
DD Horizontal Chest Throw – Overhand 1x5
Day 5:
DC Backward Overhead Throw – 3x5
DD Backward Overhead Throw 1x5
Linear Speed: Multi-Directional Speed Drills (Random):
30m Sprint 2x5– 2 Point Start 5m Acceleration into 5m Shuffle & Cut to Base 1x3

Strength & Speed-Strength - Paired:
B1: Trap Bar Deadlift/ or Front/ Back 3x3 3x3 3x3 OMIT
Squat
B2: CM DB Squat Jumps 3x5 3x5 3x5 OMIT

Paired:
C1: Chin Up – Mixed Grip 2x6-8 2x6-8 2x6-8 2x6-8

C2: Front Foot Elevated 1 Arm KB OH 2x6-8 2x6-8 2x6-8 2x6-8
Paired:

D2: Feet Elevated 1 Leg Push Up 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:

Strength:
B: Close Grip Bench Press 3x3 3x3 3x3 OMIT

Paired:


Paired:

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
C1: Decline DB Press – Neutral Grip 2x6-8 2x6-8 2x6-8 2x6-8

Grip
Paired:

D2: BB Reverse Lunge – Off Step 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:



 Core



 Core



 Core


B1: Trap Bar Deadlift/ or Front/Back 3x3 3x3 3x3 OMIT
Squat
B2: CM DB Squat Jumps 3x5 3x5 3x5

Paired:

C2: Flat DB Press – Pronated Grip 2x6-8 2x6-8 2x6-8 2x6-8

Paired:

D2: Front Foot Elevated 1 Arm KB OH 2x8-10 2x8-10 2x8-10 2x8-10
Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:


Paired:


Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
C1: Thick Grip BB Military Press – 2x6-8 2x6-8 2x6-8 2x6-8
Pronated Grip
Grip
Paired:
Grip

Core:
E: Core of Choice
Rest Interval:


 C2: Incline DB Press – Neutral Grip 2x5-10
 Core

 C1: DB Row 2x5-10

 C2: BB RFE Split Squat /BB Reverse
Lunge/Walking Lunge Variation 2x5-10
 Core


 C2: BB Romanian Deadlift / or Glute-Ham-Raise
2x5-10
 Core


Squat

Paired:

C2: Incline Alt DB Press – Rotational 2x6-8 2x6-8 2x6-8 2x6-8
Grip
Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:


Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:
Grip
Core:
D: Core of Choice
Rest Interval:


 Core


 Core


2x5-10
 Core


Squat

Paired:

C2: Flat DB Press – Rotational Grip 2x6-8 2x6-8 2x6-8 2x6-8

Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:
C1: Pull Up – Pronated Grip 2x6-8 2x6-8 2x6-8 2x6-8


Core:
D: Core of Choice
Rest Interval:

Strength:
B: Chin Up – Neutral Grip 3x3 3x3 3x3 OMIT

Paired:
Grip
Core:
D: Core of Choice
Rest Interval:


 Core



 Core



 Core


Strength:

Paired:


Paired:

Push Up
Core:
E: Core of Choice
Rest Interval:

Strength:
B: Thick Grip Bench Press 3x3 3x3 3x3 OMIT

Paired:


Paired:
Neutral

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:

Rotational Grip
Paired:
Neutral Grip

Core:
E: Core of Choice
Rest Interval:
 A: Power Clean10x2


 Core



 Core



 Core


Strength:

Paired:

Grip
Paired:

Core:
E: Core of Choice
Rest Interval:

Strength:
B: Bench Press 3x3 3x3 3x3 OMIT

Paired:


Paired:

D2: Push Up 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:

Rotational Grip
Paired:
Pronated Grip

Core:
E: Core of Choice
Rest Interval:
MV-HV/MI-HI Tempo 1200- MV-HV/HI Tempo 1200- MV-HV/MI-HI Tempo 1200-

Explosive/ Elastic 1600m/ Explosive/Elastic 1600m/ Explosive/Elastic 1600m/
Jumps/ or Hops (30-40 reps) or Jumps/ or
Hops Med-Ball Med-Ball Hops Med-Ball
(30-40 reps) 200-400 MV-HV/MI 200-400 (30-40 reps) 200-400
Explosive Throws:
MV-HV/MI (30 reps) MV-HV/MI Therapy
Explosive Throws: Therapy Therapy Explosive Throws:
(30 reps) LV-MV/MI-HI (30 reps)
Multi-Directional
LV-MV/HI Speed Drills LV-MV/HI
Linear Speed Linear Speed
(160-200m) MV-HV/VHI (160-200m)
Olympic Lift (1-3
MV-HV/VHI Reps) MV-HV/VHI
Olympic Lift (1-3 (10-24reps) Olympic Lift (1-3
Reps) Reps)
(10-24reps) VLV/VHI (10-24reps)
Max Strength (1-
VLV/VHI 3reps) = VLV/VHI
Max Strength (1- (9-12reps) Max Strength (1-
3reps) = 3reps) =
(9-12reps) LV-MV/MI (9-12reps)
Hypertrophy (5-10
LV-MV/MI rep range) = (20- LV-MV/MI
Hypertrophy (5-10 80reps) Hypertrophy (5-10
rep range) = (20- rep range) = (20--
80reps) 80reps)
 Some coaches prefer to use only Explosive Jumps
and Throws (Speed-Strength) to developed
explosive power
 Reasons: Olympic Lifts too hard to teach, safety

issues
 But this can be helpful to know is if logistically

Olympic Lift variations cannot be done
 Replace Olympic Lifts with Explosive Jumps
 This can be done for every block

 A: Counter Movement Box Jumps 8x3


 D2: TRX Row 2x8-10
 Core

 C1: TRX Row Variation 2x5-10

 D1: Overhead Press Variation2x8-10

 D2: Slide Board Leg Curl 2x8-10
 Core


 C2: BB RDL 2x5-10
 D1: ½ Kneeling Face Pulls – Neutral Grip 2x8-10

 D2: BB R Lunge 2x8-10
 Core

Power (Speed-Strength): Deload
A: CM Box Jumps 8x3 8x3 8x3 OMIT

Strength:

Paired:

C2: Front Foot Elevated 1 Arm KB OH 2x6-8 2x6-8 2x6-8 2x6-8
Paired:


Core:
E: Core of Choice
Rest Interval:
A: CM Box Jumps 8x3 8x3 8x3 OMIT

Strength:

Paired:

C2: Feet Elevated TRX Row – Neutral 2x6-8 2x6-8 2x6-8 2x6-8
Grip
Paired:
D2: Slide Board Leg Curl 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:
A: CM Box Jump 8x3 8x3 8x3 OMIT

Strength:

Paired:
C1: Decline DB Press – Neutral Grip 2x6-8 2x6-8 2x6-8 2x6-8

Grip
Paired:
D1: ½ Kneeling Face Pull – Neutral 2x8-10 2x8-10 2x8-10 2x8-10
Grip

Core:
E: Core of Choice
Rest Interval:


 Core



 Core



 Core


Strength:

Paired:

C2: Flat DB Press – Pronated Grip 2x6-8 2x6-8 2x6-8 2x6-8

Paired:

D2: Front Foot Elevated 1 Arm KB OH 2x8-10 2x8-10 2x8-10 2x8-10
Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:


Paired:


Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
C1: Thick Grip BB Military Press – 2x6-8 2x6-8 2x6-8 2x6-8
Pronated Grip
Grip
Paired:
Grip

Core:
E: Core of Choice
Rest Interval:

 C2: Incline Alternating DB Press – Rotational Grip
2x5-10
 Core


 C2: BB RFE Split Squat /Reverse Lunge/Walking
Lunge Variation 2x5-10
 Core


 C2: BB Romanian Deadlift – Pronated Grip/ or
Glute-Ham-Raise 2x5-10
 Core


Strength:

Paired:

C2: Incline Alt DB Press – Rotational 2x6-8 2x6-8 2x6-8 2x6-8
Grip
Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:


Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:
Grip
Core:
D: Core of Choice
Rest Interval:

 Core


 Core


2x5-10
 Core


Strength:

Paired:

C2: Flat DB Press – Rotational Grip 2x6-8 2x6-8 2x6-8 2x6-8

Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:


Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:
Grip
Core:
D: Core of Choice
Rest Interval:


 Core



 Core



 Core


Strength:

Paired:


Paired:

Up
Core:
E: Core of Choice
Rest Interval:

Strength:
B: Thick Grip Bench Press 3x3 3x3 3x3 OMIT

Paired:


Paired:
Neutral

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:

Rotational Grip
Paired:
Neutral Grip

Core:
E: Core of Choice
Rest Interval:


 Core



 Core



 Core


Strength:

Paired:

Grip
Paired:

Core:
E: Core of Choice
Rest Interval:

Strength:
B: Bench Press 3x3 3x3 3x3 OMIT

Paired:


Paired:

D2: Push Up 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:

Rotational Grip
Paired:
Pronated Grip

Core:
E: Core of Choice
Rest Interval:
MV-HV/MI-HI Tempo 1200-1600m/ MV-HV/MI-HI Tempo 1200-1600m/ MV-HV/MI-HI Tempo 1200-1600m/

Explosive/Elastic or Explosive/Elastic Hops or Explosive/Elastic or
Jumps/Hops Med-Ball (30-40 reps) Med-Ball Jumps/Hop Med-Ball
(30-40reps) 200-400 200-400 (30-40 reps) 200-400
MV-HV/MI
MV-HV/MI Therapy Explosive/Elastic Therapy MV-HV/MI Therapy
Explosive Throws: Throws: Explosive Throws:
LV-MV/HI LV-MV/MI-HI LV-MV/HI

Linear Speed Multi-Directional Speed Linear Speed
(160-200m) Drills (160-200m)
LV-MV/MI-HI LV-MV/MI-HI LV-MV/MI-HI

Explosive Jumps Explosive Jumps Explosive Jumps
(3-5Reps) (3-5 Reps) (3-5 Reps)
(12-24reps) (12-24reps) (12-24reps)
VLV/VHI VLV/VHI VLV/VHI

Max Strength (1-3reps) Max Strength (1-3reps) Max Strength (1-3reps)
= = =
(9-12reps) (9-12reps) (9-12reps)
LV-MV/MI LV-MV/MI LV-MV/MI

Hypertrophy (6-10 rep Hypertrophy (6-10 rep Hypertrophy (6-10 rep
range) = (24-80reps) range) = (24-80reps) range) = (24-80reps)
 A: Power Snatch 4x3, 80-85%
 B1: Trap Bar Deadlift/ or Front/Back Squat w/Chains 3x3

 B2: CM DB/BB Squat Jumps (Elastic) 3x5-8
 C1: DB Row 2x5-10

 C2: DB Press 2x5-10

 Core

 A: Power Clean 4x3, 80-85%
 B1: Bench Press w/Chains 3x3

 B2: Supine Med Ball Chest Pass 3x5-8
 C1: Chin Up/Pull Variation 2x5-10


 Core

 B1: Chin/Pull Up 3x3

 B2: Med Ball Slam 3x5-8

 C2: BB Romanian Deadlift – Pronated 2x5-10
 D1: ½ Kneeling 1 Arm High Row 2x8-10

 D2: BB Walking Lunge 2x8-10
 Core

- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
A-Skip Carioca
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Elastic Jumps/Hops & Explosive Med Ball Throws (Speed-Strength): Elastic Hops & Med Ball Throws (Speed-Strength):
A1: Elastic Jumps/Hops (DC-Continuous & Continuous): A1: Elastic Hops (DC-Continuous & Continuous):
Day 1: Day 3:
Continuous Linear Hurdle Jumps 3x10 Continuous Lateral/Medial Hurdle Hops 3x5 Each Leg
Day 5:
DC Continuous Linear Hurdle Hops 1x10 Each Leg
Continuous Linear Hurdle Hops 3x10 Each Leg
A2: Explosive Med Ball Throws (CM): A2: Elastic Med Ball Throws (Continuous):
Day 1: Day 3:
CM Horizontal Chest Throw – Overhand 3x5 Continuous Standing Rotational Throw 3x10
Day 5:
Linear Speed: Multi-Directional Drills (Random):
Rest Interval: 3mins/Reps, 5mins/Sets Rest Interval: 3mins Sets
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet

A-March Carioca
A1: Elastic Jumps/ Hops (DC Continuous & Continuous): A1: Explosive Hops (DC Continuous & Continuous):
Day 1: Day 3:
Day 5:
DC Continuous Linear Hurdle Hops 1x10
A2: Elastic Med Ball Throws (DC & DD): A2: Elastic Med Ball Throws (Continuous):
Day 1: Day 3:
DC Horizontal Chest Throw – Overhand 3x5 Continuous Standing Rotational Throw 3x10
DD Horizontal Chest Throw – Overhand 1x5
Day 5:
DC Backward Overhead Throw – 3x5
Linear Speed: Multi-Directional Speed Drills (Random):

Squat w/Chains
B2: Elastic DB Squat Jumps 3x8 3x8 3x8 OMIT

Paired:
C1: 3PT KB Row – Neutral Grip 2x6-8 2x6-8 2x6-8 2x6-8

C2: Flat Alternating DB Press – 2x6-8 2x6-8 2x6-8 2x6-8
Rotational Grip
Paired:

D2: Front Foot Elevated 2 Arm DB 2x8-10 2x8-10 2x8-10 2x8-10
Overhead Press – Rotational Grip
Core:
E: Core of Choice
Rest Interval:

B1: Bench Press w/Chains 3x3 3x3 3x3 OMIT

B2: Supine Medicine Ball Chest Throw 3x8 3x8 3x8 OMIT

Paired:


Paired:
D1: Push Up w/Chains 2x8-10 2x8-10 2x8-10 2x8-10


Core:
E: Core of Choice
Rest Interval:

B1: Chin Up – Neutral Grip 3x3 3x3 3x3 OMIT

B2: Overhead Medicine Ball Slams 3x8 3x8 3x8 OMIT

Paired:
C1: ½ Kneeling Thick Grip 1 Arm 2x6-8 2x6-8 2x6-8 2x6-8
Overhead DB Press – Neutral Grip
Grip
Paired:
– Neutral Grip
D2: BB Walking Lunge 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:
 B1: Trap Bar Deadlift/or Front/Back Squat w/Chains 3x3



 Core




 Core


 C1: DB Press Variation Variation 2x5-10


 D2: BB Walking Lunge 2x8-10
 Core


Squat w/Chains

Paired:
C1: Chin Up - Mixed Grip 2x6-8 2x6-8 2x6-8 2x6-8

C2: Front Foot Elevated 2 Arm DB 2x6-8 2x6-8 2x6-8 2x6-8
Paired:


Core:
E: Core of Choice
Rest Interval:



Paired:


Paired:
D1: Split Stance 1 Arm Overhead DB 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:



Paired:
C1: Flat Thick Grip Incline DB Press – 2x6-8 2x6-8 2x6-8 2x6-8
Pronated Grip
Grip
Paired:
– Neutral Grip
D2: BB Walking Lunge 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:
 B1: Trap Bar Deadlift/ or Front/Back Squat

w/Chains 3x3
 C1: DB Row Variation Up 2x5-10

 C2: DB Press 2x5-10
 Core



 C2: BB Walking Lunge 2x5-10
 Core



 Core


Squat w/Chains

Paired:

Rotational Grip
Core:
D: Core of Choice
Rest Interval:



Paired:

C2: BB Walking Lunges 2x6-8 2x6-8 2x6-8 2x6-8

Core:
D: Core of Choice
Rest Interval:



Paired:

Grip
Core:
D: Core of Choice
Rest Interval:
 B1: Trap Bar Deadlift/ or Front/Back Squat

w/Chains 3x3
 C1: Chin Variation Up 2x5-10

 C2: Incline Press Variation 2x5-10
 Core



 C2: BB Walking Lunge 2x5-10
 Core



 Core


Squat w/Chains

Paired:

C2: Incline Alternating DB Press – 2x6-8 2x6-8 2x6-8 2x6-8
Neutral Grip
Core:
D: Core of Choice
Rest Interval:



Paired:

C2: BB Walking Lunges 2x6-8 2x6-8 2x6-8 2x6-8

Core:
D: Core of Choice
Rest Interval:

B1: Pull Up – Pronated Grip 3x3 3x3 3x3 OMIT


Paired:

Grip
Core:
D: Core of Choice
Rest Interval:



 Core




 Core




 Core


Strength & Speed-Strength (Paired):
Squat w/Chains

Paired:


Paired:

Push Up
Core:
E: Core of Choice
Rest Interval:



Paired:


Paired:
Neutral

Core:
E: Core of Choice
Rest Interval:



Paired:

Rotational Grip
Paired:
Neutral Grip

Core:
E: Core of Choice
Rest Interval:



 Core




 Core




 Core


Strength & Speed-Strength (Paired):
Squat w/Chains

Paired:

Grip
Paired:

Core:
E: Core of Choice
Rest Interval:





Paired:

D2: Push Up 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:



Paired:

Rotational Grip
Paired:
Pronated Grip

Core:
E: Core of Choice
Rest Interval:
-Targets: Maximum Strength and Alactic power
-Exercises: Basic compound lifts & Explosive

jumps, and medball throws
-Volume: 1-3 exercises 3x2-3 for Max Effort

Method, 3x5-8 (7-10secs) for explosive exercises
-Rest: 3-4mins between sets, 8mins between

exercises
-Frequency: 1-2 sessions/week

 BW + 1RM x.4 = Load
 Example 1:
-200lb + 400lb x.4
- 600 x.4 = 240
- 240-200 = 40lbs
Example 2:
- 300lb + 400 x.4
- 700 x.4 = 280
- 280-300 = -20lbs
 Complex Method is for well trained
individuals, with decent relative strength
levels
VHV/HI Tempo 1000- VHV/HI Tempo 1000- VHV/HI Tempo 1000-

Elastic Jumps/Hops 1400m/ Elastic Hops 1400m/ Elastic Jumps/Hops 1400m/
(40-60 reps) or (40-60 rep) or (40-60 reps) or
Med-Ball Med-Ball Med-Ball
VLV-LV/MI 100-300 MV-HV/MI 100-300 VLV-LV/MI 100-300
Explosive Throws: Elastic Throws: Explosive Throws:
(10-15 reps) (30-40 reps) (10-15 reps)
Therapy Therapy Therapy
MV-HV/HI MV-HV/MI-HI MV-HV/HI
Linear Speed Multi Directional Linear Speed
(180-300m) Speed Drills (180-300m)
VLV-LV/MI-HI VLV-LV/MI-HI VLV-LV/MI-HI

Olympic Lift (2-3 Olympic Lift (2-3 Olympic Lift (2-3
Reps) Reps) Reps)
(9-15reps) (9-15reps) (9-15reps)

Max Strength (1- Max Strength (1- Max Strength (1-
3reps) = 3reps) = 3reps) =
(9-12reps) (9-12reps) (9-12reps)
LV-MV/MI LV-MV/MI LV-MV/MI

Hypertrophy (5-10 Hypertrophy (5-10 Hypertrophy (5-10
rep range) = (20- rep range) = (20- rep range) = (20-
80reps) 80reps) 80reps)
 Warm Up
 Elastic Jumps 0-40 Contacts – Hurdle Jumps,

Hops, Bounds – Continuous/ Depth
 Explosive Medicine Ball Throws – 10-20
 Rotational Elastic Throws – 20-30 Reps
 Linear Speed – 450m



 Core
 Alactic Capacity Intervals

 B: Thick Grip Incline Bench Press 3x3
 C1: Chin Up 2x5-10


 D2: Glute-Ham-Raise/ TRX Gliding Leg Curl 2x8-10
 Core

 B: Chin/Pull Up Variation3x3

 D1: ½ Kneeling Cable Row – Rotational Grip 2x10

 D2: BB RFE Split Squat 2x10
 Core

- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
A-Skip Carioca
Backpedal
Build Ups (25%/50%/75%/100% @10m)x8
Elastic Jumps/Hops & Explosive Med Ball Throws (Speed-Strength): Elastic Hops & Med Ball Throws (Speed-Strength):
A1: Elastic Jumps/Hops (Continuous): A1: Elastic Hops (Continuous):
Day 1: Day 3:
Continuous Linear Hurdle Jumps 3x10 Continuous Lateral/Medial Hurdle Hops 3x5 Each Leg
Day 5:
Continuous Linear Hurdle Hops 3x10 Each Leg
A2: Explosive Med Ball Throws (CM): A2: Elastic Med Ball Throws (Continuous ):
Day 1: Day 3:
CM Horizontal Chest Throw – Overhand 2x5 Continuous Standing Rotational Throw 2x10
Day 5:
Linear Speed: Multi-Directional Drills (Random - Progression 5):
Rest Interval: 4mins/Reps, 8mins/Sets Rest Interval: 3mins Sets
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet

A-March Carioca
A1: Elastic Jumps/ Hops (Continuous): A1: Explosive Hops (Continuous):
Day 1: Day 3:
Day 5:
A2: Elastic Med Ball Throws (DD): A2: Elastic Med Ball Throws (Continuous):
Day 1: Day 3:
DD Horizontal Chest Throw – Overhand 3x5 Continuous Standing Rotational Throw 3x10
Day 5:
Linear Speed: Multi-Directional Speed Drills (Random – Progression 5):
Rest Interval: 240secs – Reps/ 8mins – Sets Rest Interval: 180secs – Sets

Strength:

Paired:

C2: Incline Alternating DB Press – 2x6-8 2x6-8 2x6-8 2x6-8
Rotational Grip
Paired:
D1: Feet Elevated TRX Rows – 2x8-10 2x8-10 2x8-10 2x8-10
Rotational Grip
D2: Front Foot Elevated 1 Arm 2x8-10 2x8-10 2x8-10 2x8-10
Core:
E: Core of Choice
Rest Interval:

Strength:
B: Thick Grip Incline Bench Press 3x3 3x3 3x3 OMIT

Paired:


Paired:
D1: Feet Elevated Push Up w/Chains 2x8-10 2x8-10 2x8-10 2x8-10


Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:
C1: ½ Kneeling Alternating 2 Arm DB 2x6-8 2x6-8 2x6-8 2x6-8
Overhead Press – Neutral Grip
Grip
Paired:
D1: Split Stance 1 Arm High Cable Row 2x8-10 2x8-10 2x8-10 2x8-10
– Neutral Grip

Core:
E: Core of Choice
Rest Interval:
 B: Deadlift/Squat 3x3


 Core



 Core

 B: Chin/Pull Up Variation3x3
 C1: DB Press Variation Variation 2x5-10


 Core


Strength:

Paired:
C1: Chin Up - Mixed Grip 2x6-8 2x6-8 2x6-8 2x6-8

C2: Front Foot Elevated 2 Arm DB 2x6-8 2x6-8 2x6-8 2x6-8
Paired:


Core:
E: Core of Choice
Rest Interval:

Strength:
B2: Close Grip Incline Bench Press 3x3 3x3 3x3 OMIT

Paired:

C2: BB Reverse –Off Low Step – Clean 2x6-8 2x6-8 2x6-8 2x6-8
Grip
Paired:
D1: Split Stance 1 Arm Overhead DB 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:

Strength:
B: Chin Up – Supinated Grip 3x3 3x3 3x3 OMIT

Paired:
C1: Flat Incline DB Press – Pronated 2x6-8 2x6-8 2x6-8 2x6-8
Grip
Grip
Paired:
– Neutral Grip

Core:
E: Core of Choice
Rest Interval:

 Core

 B: Thick Grip Incline Bench Press w/Chains 3x3

 Core


 C2: BB Romanian Deadlift/or Glute-Ham-Raise
2x5-10
 Core


Strength:

Paired:

Rotational Grip
Core:
D: Core of Choice
Rest Interval:

Strength:
B: Thick Grip Incline Bench Press 3x3 3x3 3x3 OMIT
w/Chains
Paired:


Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:

Grip
Core:
D: Core of Choice
Rest Interval:

 Core

 B: Close Grip Incline Bench Press w/Chains 3x3

 Core

 C1: Incline Press Variation 2x5-10

 C2: BB Romanian Deadlift/or Glute-Ham-Raise
2x5-10
 Core


Strength:

Paired:

C2: BB Military Press – Pronated 2x6-8 2x6-8 2x6-8 2x6-8
Grip
Core:
D: Core of Choice
Rest Interval:

Strength:
B: Close Grip Incline Bench Press 3x3 3x3 3x3 OMIT
w/Chains
Paired:


Core:
D: Core of Choice
Rest Interval:

Strength:

Paired:
C1: DB Incline Press – Neutral Grip 2x6-8 2x6-8 2x6-8 2x6-8

Grip
Core:
D: Core of Choice
Rest Interval:


 Core



 Core

 B: Chin/Pull Up Variation


 Core


Strength:

Paired:


Paired:

Push Up
Core:
E: Core of Choice
Rest Interval:

Strength:
B: Close Grip Bench Press w/Chains 3x3 3x3 3x3 OMIT

Paired:


Paired:
Neutral

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:

Rotational Grip
Paired:
Neutral Grip

Core;
E: Core of Choice
Rest Interval:


 Core



 Core



 Core


Strength:

Paired:

Grip
Paired:

Core:
E: Core of Choice
Rest Interval:

Strength:
B: Close Grip Bench Press w/Chains 3x3 3x3 3x3 OMIT



Paired:

D2: Push Up 2x8-10 2x8-10 2x8-10 2x8-10

Core:
E: Core of Choice
Rest Interval:

Strength:

Paired:

Rotational Grip
Paired:
Pronated Grip

Core:
E: Core of Choice
Rest Interval:
HV/HI Tempo 1000-1400m/ HV/HI Tempo 1000-1400m/ HV/HI Tempo 1000-1400m/

Elastic Jumps/Hops or Elastic Hops or Elastic Jumps/Hops or
(30-40reps) Med-Ball (30-40reps) Med-Ball (30-40reps) Med-Ball
100-300 100-300 100-300
VLV-LV/MI VLV-LV/MI VLV-LV/MI
Explosive Throws: Explosive/ Elastic Explosive Throws:
(10-15 reps) Therapy Throws: Therapy (10-15 reps) Therapy
(10-20reps)
HV-VHV/HI HV-VHV/HI
Linear Speed HV/MI-HI Linear Speed
(240-400m) Multi Directional Speed (240-400m)
Drills
VLV-LV/MI-HI VLV-LV/MI-HI
Olympic Lift (2-3 Reps) VLV-LV/MI-HI Olympic Lift (2-3 Reps)
(9-12reps) Olympic Lift (2-3 Reps) (9-12reps)
(9-12reps)
VLV/HI VLV/HI
Max Strength (1-3reps) VLV/HI Max Strength (1-3reps)
= Max Strength (1-3reps) =
(9-12reps) = (9-12reps)
(9-12reps)
LV-MV/MI LV-MV/MI
Hypertrophy (6-10 rep LV-MV/MI Hypertrophy (6-10 rep
range) = (24-80reps) Hypertrophy (6-10 rep range) = (24-80reps)
range) = (24-80reps)
Day 1 - Linear: Day 3 – Multi-Directional: Day 5 – Linear
SMR – Roller: SMR – Roller: SMR – Roller:
- Quads - Quads - Quads
- TFL & IT Band - TFL & IT Band - TFL & IT Band
- Adductors - Adductors - Adductors
- Hamstrings - Hamstrings - Hamstrings
- Calves - Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats - Lats
- Pecs (Medball) - Pecs (Medball) - Pecs (Medball)
SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar
- Feet - Feet - Feet
- Glutes (cross leg) - Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins Time: 5mins
FMS Weak Link: FMS Weak Link: FMS Weak Link:
Time: 5-10mins Time: 5-10mins Time: 5-10mins

Dynamic Warm Up - Linear : Dynamic Warm Up – Multi-Directional: Dynamic Warm Up - Linear :
Knee Hug Knee Hug into Lateral Lunge/Squat Knee Hug
Heel Butt & Reach Heel Butt into Lateral Lunge/Squat Heel Butt & Reach
Overhead Reverse Lunge Walk Lateral A-March Overhead Reverse Lunge Walk
Inchworm Lateral A-Skip Inchworm
Spiderman Lateral Crossover Skip Spiderman
Straight Leg Walk Lateral Crossunder Skip Straight Leg Walk
Backward Reaching Single Leg Deadlift walk Lateral Shuffle (stay low) Backward Reaching Single Leg Deadlift walk
A-March Carioca A-March
A-Skip Lateral Crawl w/Push Up x5 A-Skip
High Knees BW Squats (In Place) x10 High Knees
High Heels NCM Squat Jump to Single Leg Landing x3 Each Leg High Heels
Straight Leg Skip Dynamic Hip Turns x20secs Straight Leg Skip
Backpedal Acceleration-Deceleration into Athlete Stance x5 Backpedal
BW Squats (In Place) x10 BW Squats (In Place) x10
NCM Squat Jump to Single Leg Landing x3 Each Leg NCM Squat Jump to Single Leg Landing x3 Each Leg
Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each
Time: 10mins Time: 10mins Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): Explosive Hops/ Bounds & Med Ball Throws (Speed-Strength): Elastic Jumps/ Hops & Med Ball Throws (Speed-Strength):
A1: Explosive Jump/ Hops (NCM & CM): A1: Explosive Hops (NCM & CM): A1: Elastic Jump/ Hops (DC & DC Continuous):
Day 1: Day 3: Day 5:
Jumps: Hops: Jumps:
NCM Linear Hurdle Jump 1x5 NCM Lateral/Medial Hurdle Hop 1x3 Each Leg DC Linear Hurdle Jump 1x5
CM Linear Hurdle Jumpsinear ral/Medial Hurdle Hops 1x5 CM Lateral/Medial Hurdle Hop 1x3 Each Leg DC Continuous Linear Hurdle Jumps 1x10
Hops: Bounds: Hops:

NCM Linear Hurdle Hops 1x5 NCM Lateral Bound 1x5 Each Leg DC Linear Hurdle Hop 1x5
CM Linear Hurdle Hops sinear ral/Medial Hurdle Hops1x5 CM Lateral Bounds 1x5 Each Leg DC Continuous Linear Hurdle Hop 1x10
Rest Interval: 60secs Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM & CM): A2: Elastic Med Ball Throws (DC):
Day 1: Day 3: Day 5:
NCM Horizontal Chest Throw – Overhand 1x5 NCM Standing Rotational Throw 1x5 DC Overhead Backwards Throw 2x5
CM Horizontal Chest Throw – Overhand 1x5 CM Standing Rotational Throws 1x5
Rest Interval: 60secs Rest Interval: 60secs Rest Interval: 60secs
Total Time: 10mins Total Time: 10mins Total Time: 10mins
Linear Acceleration Wall Drills: Multi-Directional Wall Drills: Linear Absolute Speed Wall Drills:
Posture Holds 1x15secs Each Side Posture Holds - Cutting 1x15secs Each Side Posture Holds 1x15secs Each Side
Load & Lift 1x3 Each Side Load & Lift – Cutting 1x3 Each Side Heel Recovery 1x3 Each Side
1 Count 1x3 Each Side Posture Holds - Crossover 1x15secs Each Side 1 Cycle 1x3 Each Side
Load & Lift – Crossover 1x3 Each Side
Total Time: 5mins Total Time: 5mins Total Time: 5mins
Linear Speed (Acceleration): Multi-Directional Speed Drills (Planned): Linear Speed (Absolute Speed):
10m Accelerations 2x5– 2 Point Start 5m Acceleration into 5m Shuffle to Base 1x3 Flying 30’s 2x3
Rest Interval: 60secs – Reps/ 3mins - Sets Rest Interval: 120secs - Sets Rest Interval: 180secs – Reps/ 6mins - Sets
Total Time: 10-15mins Time: 5-10mins Total Time: 20mins

Episode 39: Program Design and Periodization - Podcast Show Notes

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Episode 39: Program Design and Periodization - Podcast Show Notes

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Episode 39 – Show Notes

Elastic/Reactive Strength (Speed-Strength

Explosive Strength (Strength-Speed & Speed-Strength)

Hypertrophy (if needed)

Body Composition (if needed)

Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health

 Train the most lacking Bio-Motor Quality

Time: 5-10mins Time: 5-10mins

 B: Back Squat (Low Total Volume) 3x5

 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

 B: Bench Press Variation (Low Total Volume) 3x5

 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

 B: Chin/Pull Up Variation (Low Total Volume) 3x5

 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

Rest Interval: 180secs

Rest Interval: 120secs

C2: Log Press 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

D2: TRX Rows – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

Rest Interval: 180secs

Rest Interval: 120secs

C2: 3PT DB Row – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

D2: Flat DB Press – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

Rest Interval: 180secs

Rest Interval: 120secs

Rest Interval: 3-5mins/ circuits

D2: TRX Row – Rotational Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

 B: Trap Bar Deadlift 3x6

 C1: Trap Bar Deadlift x 4-6x10-15

 Rest 1:1 Work:Rest, or RHR

 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

 B: Bench Press Variation 3x6

 C1: DB Row Variation 4-6x10-15

 Rest 1:1 Work:Rest, or RHR

 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

 B: Chin/Pull Up Variation 3x6

 C1: Push Up Variation 4-6x10-15

 Rest 1:1 Work:Rest, or RHR

 Tempo Runs, Aerobic Plyometrics, Explosive Repeats

Rest Interval: 180secs

Rest Interval: 120secs

C2: ½ Kneeling Curl & Press – 4x10-15 5x10-15 6x10-15 3x10-15

Rest Interval: 1:1 Work:Rest/ or RHR

Rest Interval: 180secs

Rest Interval: 120secs

C2: 3PT DB Row – Neutral Grip 4x10-15 5x10-15 6x10-15 3x10-15

C3: KB Swing 4x10-15 5x10-15 6x10-15 3x10-15

C4: Flat DB Press – Neutral Grip 4x10-15 5x10-15 6x10-15 3x10-15

C5: Tall Kneeling Cable Press 4x10 5x10 6x10 3x10

Rest Interval: 1:1 Work:Rest/ or RHR

Rest Interval: 180secs

Rest Interval: 120secs

C2: TRX Row – Alternating Grip 4x10-15 5x10-15 6x10-15 3x10-15

C3: DB/BB Romanian Deadlift – 4x10-15 5x10-15 6x10-15 3x10-15

C5: Plank Row 4x5 5x5 6x5 3x5

Rest Interval: 1:1 Work:Rest/ or RHR

 A: Olympic Lift 3x5 (Light Technique)

 B: Chin/Pull Up Variation 3x6

 C1: Push Up Variation 3x8-10 3-0-3-0

 D1: TRX Row Variation 3x8-10 3-0-3-0