Athlete Training Formula

Week 2 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Optional Week 2 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Week 2 Warm-up 1A 1B 1C 1D 2A 2B 2C 3A 3A 3B Optional Day 1 BHPush Plyo Mobility UVPush BVPull Core UVPush UHPull Shoulder Core: BB Bench Press Strength Training Warm-Up BB Bench Press DB Hip Bridge Floor Press Wall Slides DB Incline Bench Press Pull-Up Isometrics Push-Up Plank Series DB Half Kneeling Single Arm Vertical Press DB Single Arm Row Lateral Raises Biceps/Triceps Core: BB Hang Clean Strength Training Warm-Up BB Hang Power Clean Vertical Jumps Knee Drive Extension BB Jump Squats DB Straight Leg Dead Lift Plank Series DB Goblet Split Squat DB Single Leg Straight Dead Lift Half Kneeling Hip Flexor Core: BB Push Jerk Strength Training Warm-Up DB Push Jerk Explosive Push-Ups Seated Arm Action Prone Snow Angels DB Bench Press Pull-Up Isometrics Quadriped Series DB Single Arm Snatch DB Bent Over Single Arm Row Front Raises Biceps/Triceps Sets Reps Tempo Weight Notes

Accumulation Phase

3 10-12 201 3 5 201 3 5 3 5 201 3 5 10secs 3 10ea 3 12ea 3 12ea 3 12 201 201 301

50% intensity

Overhand grip Arm lift, leg lift, rotation

Day 2 Expl Plyo Mobility Expl BHD Core UKD UKD Mobility Day 3 BVPush Plyo Plyo Mobility UHPush BVPull Core Expl Pull Shoulder

Sets Reps 3 5 3 5 3 5ea 3 12 3 12 3 10ea 3 12ea 3 12ea 3 10ea Sets Reps

Tempo

Weight Notes

Individual Reps No more than 95lbs Partial reps to the top of the knee Arm lift, leg lift, hip lift

301 201 301

Tempo

Weight Notes

3 12 201 3 5 3 20 3 5 3 5-8 201 3 5 10secs 3 10ea 3 5 3 12ea 3 12 201 301

Underhand grip

Complex with DB Single Arm Snatch

Athlete Training Formula

Week 2 Warm-up 1A 1B 1C 1D 2A 2B 2C 3A 3A 3B Day 4 BKD Expl Plyo Mobility UKD Plyo Core UKD UHD Mobility Core: BB Back Squat Strength Training Warm-Up BB Front Squat DB Rotational Toss Broad Jumps Wall Lean Knee Drive DB Goblet Lateral Squats Balance Drills Plank Series DB Goblet Reverse Lunges Single Leg Hip Extensions Hip External Rotation Sets Reps 3 3 3 3 3 3 3 3 3 3 10-12 5ea 5 10ea 12 5ea 30secs 12ea 12ea 30secs Tempo 201 Invididual Reps 201 Arm lift, leg lift, hip lift 201 201 Weight Notes

Accumulation Phase

Athlete Training Formula

Week 3 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Optional Day 1 BHPush Plyo Mobility UVPush BVPull Core UVPush UHPull Shoulder Core: BB Bench Press Strength Training Warm-Up BB Bench Press DB Hip Bridge Floor Press Wall Slides DB Single Arm Incline Bench Pull-Up Isometrics Push-Up Plank Series DB Half Kneeling Single Arm Vertical Press DB Single Arm Row Lateral Raises Biceps/Triceps Core: BB Hang Power Clean Strength Training Warm-Up BB Hang Power Clean Vertical Jumps Knee Drive Extension BB Jump Squats DB Straight Leg Dead Lift Plank Series DB Goblet Split Squat DB Single Leg Straight Dead Lift Half Kneeling Hip Flexor Core: BB Push Jerk Strength Training Warm-Up DB Push Jerk Explosive Push-Ups Seated Arm Action Prone Snow Angels DB Bench Press Pull-Up Isometrics Quadriped Series DB Single Arm Snatch DB Bent Over Single Arm Row Front Raises Biceps/Triceps Sets Reps Tempo Weight Notes

Accumulation Phase

3 8-10 201 3 5 201 3 5 3 5ea 201 3 5 10secs 3 30secs 3 12ea 3 12ea 3 12 201 201 301

50% intensity

Overhand grip Arm lift, leg lift, rotation

Week 3 Warm-up 1A 1B 1C 2A 2B 2C 3A 3B 3C Week 3 Warm-up 1A 1B 1C 1D 2A 2B 2C 3A 3A 3B Optional

Day 2 Expl Plyo Mobility Expl BHD Core UKD UKD Mobility Day 3 BVPush Plyo Plyo Mobility UHPush BVPull Core Expl Pull Shoulder

Sets Reps 3 5 3 5 3 5ea 3 12 3 12 3 30secs 3 12ea 3 12ea 3 10e Sets Reps

Tempo

Weight Notes

Consecutive Reps No more than 95lbs Partial reps to the top of the knee Arm lift, leg lift, hip lift

301 201 301

Tempo

Weight Notes

3 12 201 3 5 3 20 3 5 3 5-8 201 3 5 10secs 3 10ea 3 5 3 12ea 3 12 201 301

Underhand grip

Complex with DB Single Arm Snatch

Athlete Training Formula

Week 3 Warm-up 1A 1B 1C 1D 2A 2B 2C 3A 3A 3B Day 4 BKD Expl Plyo Mobility UKD Plyo Core UKD UHD Mobility Core: BB Back Squat Strength Training Warm-Up BB Front Squat DB Rotational Toss Broad Jumps Wall Lean Knee Drive (3) DB Goblet Lateral Squats Balance Drills Plank Series DB Goblet Reverse Lunges Single Leg Hip Extensions Hip External Rotation Sets Reps 3 3 3 3 3 3 3 3 3 3 8-10 5ea 5 10 12 5ea 10ea 12ea 12ea 30secs Tempo 201 Consecutive Reps 201 Arm lift, leg lift, hip lift 201 201 Weight Notes

Accumulation Phase