Athlete Training Formula In-Season

Week 1 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Week 1 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Day 1 BKD Plyo Mobility BHPush Plyo Mobility BHD UKD Core Day 2 Expl Plyo Mobility Expl UHPull Core Mobility Mobility Mobility Strength Day Strength Training Warm-Up BB Front Squat Broad Jumps Half Kneeling Hip Flexor DB Bench Press Explosive Push-Ups Wall Slides DB Deadlift DB Goblet Split Squat Quadriped Series Explosive Day Strength Training Warm-Up DB Hang Snatch Vertical Jumps Knee Drive Extension DB Push Jerk DB Bent Over Single Arm Row Plank Series Hip External Rotation Prone Snow Angels BW Lateral Lunges Sets Reps 2 2 2 2 2 2 2 2 2 10-12 5 5ea 10-12+ 5 5 10 12ea 10ea 201 201 201 201 Tempo 201 Weight Notes

Accumulation Phase

60% Front Squat 1RM = 80% of Back Squat 1RM Individual Reps 60% DB Bench 1RM = 75% of BB Bench 1RM (Then divide by 2)

Sets Reps 2 5ea 2 2 5ea 2 2 2 2 2 2

Tempo

Weight Notes

5 8

Individual Reps

10ea 10ea 30secs 10 5ea

Arm lift, leg lift, hip lift

Body weight only

* For a set with a rep range, for example 10-12 reps for BB Front Squat, the goal is to hit a minimum of 10 reps and a maximum of 12 reps. If the upper limit of reps is achieved in the first set, add weight for the second set ** For a set with a + at the end of the rep range, the last set is for maximum reps

Athlete Training Formula In-Season

Week 2 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Week 2 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Day 1 BKD Plyo Mobility BHPush Plyo Mobility BHD UKD Core Day 2 Expl Plyo Mobility Expl UHPull Core Mobility Mobility Mobility Strength Day Strength Training Warm-Up BB Front Squat Broad Jumps Half Kneeling Hip Flexor DB Bench Press Explosive Push-Ups Wall Slides DB Deadlift DB Goblet Split Squat Plank Series Explosive Day Strength Training Warm-Up DB Hang Snatch Vertical Jumps Knee Drive Extension DB Push Jerk DB Bent Over Single Arm Row Plank Series Hip External Rotation Prone Snow Angels BW Lateral Lunges Sets Reps 2 2 2 2 2 2 2 2 2 8-10 5 5ea 8-10+ 5 5 8 12ea 10ea Tempo 201 201 201 201 201 201 Arm lift, leg lift, hip lift Tempo Weight Notes Weight Notes

Accumulation Phase

70% Front Squat 1RM = 80% of Back Squat 1RM Individual Reps 70% DB Bench 1RM = 75% of BB Bench 1RM (Then divide by 2)

Sets Reps 2 5ea 2 2 5ea 2 2 2 2 2 2

5 5

Individual Reps

10ea 10ea 30secs 10 5ea

Arm lift, leg lift, hip lift

Body weight only

Athlete Training Formula In-Season

Week 3 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Week 3 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Day 1 BKD Plyo Mobility BHPush Plyo Mobility BHD UKD Core Day 2 Expl Plyo Mobility Expl UHPull Core Mobility Mobility Mobility Strength Day Strength Training Warm-Up BB Front Squat Broad Jumps Half Kneeling Hip Flexor DB Bench Press Explosive Push-Ups Wall Slides DB Deadlift DB Goblet Split Squat Plank Series Explosive Day Strength Training Warm-Up DB Hang Snatch Vertical Jumps Knee Drive Extension DB Push Jerk DB Bent Over Single Arm Row Plank Series Hip External Rotation Prone Snow Angels BW Lateral Lunges Sets Reps 2 2 2 2 2 2 2 2 2 6-8 5 5ea 6-8+ 5 5 6 12ea 10ea Tempo 201 201 201 201 201 201 Arm lift, leg lift, hip lift Tempo Weight Notes Weight Notes

Accumulation Phase

80% Front Squat 1RM = 80% of Back Squat 1RM Individual Reps 80% DB Bench 1RM = 75% of BB Bench 1RM (Then divide by 2)

Sets Reps 2 5ea 2 2 5ea 2 2 2 2 2 2

5 5

Individual Reps

10ea 10ea 30secs 10 5ea

Arm lift, leg lift, hip lift

Body weight only