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Week 20 - Workout 1 - P.M. Session - Continued Standing Press 0.0 0.0 0.0 0.0 Core Workout Hip Flexor Prehab Complete Sheet Complete Sheet
Isometric Split
2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet
6 6 6 6
Week 11
Recovery Work
5 5 3
Post-Workout Nutrition Week 20 - Workout 2 - Strength Pre-Workout Speed & Agility Drills Dynamic Warm Up Piston Squat
Information
Use cluster sets (1+1+1) 15 sec of rest between reps Maximize Speed 2-3 Minutes
Dynamic Warm Up
Snatch Warm Up
3 Drop Snatch Use empty bar and Hang Power Snatch W/ OH 3 follow instructions Squat to the right Snatch From Hang Below Knee 3
3 sets of 5 each
Complete Drill 8
Power Snatch
Warm Up
Weight
3 sets of 5
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load
Weight
Information
Clean Pull
Dead Lift
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load
2 2 2 2 2 2 5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5
1:30 1:30 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00
Bench Press
Hold Half Squat Isometrically Until Fatigured
Warm Up Sets
Clap Push Up
3-Second Pause At Bottom
Front Squat
Rest only after you finish one set of each highlighted exercise
Box Jump
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Complete Sheet
RDL
Pull Up
Shoulder Prehab
No Load Choose
Complete Level 3
Week 11
Week 11
Week 20 - Workout 5 - P.M. Session - Strength Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8
Strength Exercises
2-3 Minutes
5 5
Dynamic Warm Up
Clean and Jerk Up
3 sets of 5 each
Plyometric Workout 2
Complete Sheet
Weight
Information Pull up on bar against the rack for the time indicated
Power Clean
Warm Up
Weight
Information
Use cluster sets (1+1+1) 15 sec of rest between reps Maximize Speed
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load No Load Choose Choose Choose No Load No Load
1:30 1:30 2:00 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00
Rest after completing a set of each exercise
Warm Up Sets
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose
:20 per leg :20 per leg :20 per leg :20 per leg 4 4 4 4 5 3 1 2 2 1 1 2 3 3 3 8 each 8 each 8 each 6 6 6 6
4 Sets of :30 or 2 sets of 1:00 4 Sets of :30 or 2 sets of 1:00
3:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Warm Up Sets
Half Rack Back Squat Hip Flexor Isometric Pull Pair with Reverse Hyper
Set rack level to half the depth of your regular back squat
Supine Row Pair with Overhead Lateral Raise Single Leg Isometric Hold Glute Isometric Hold Core Workout Groin Prehab Forearm Circuit
2:00
Rest after completing a set of each exercise
Pause at bottom for 3 seconds
Dip Isometric Hold Bicep Curl Isometric Hold Core Workout Knee Prehab Game Speed Conditioning
Hold Isometrically
Hold Isometrically
Recovery Work
Recovery Work
Band Stretching
Post-Workout Nutrition
Complete Sheet 1
Complete the following recovery plans
Complete Drill 9
Week 12
3 sets of 5
Clean Pull
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Complete Sheet No Load Choose
2 2 2 2 2 2 5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5
1:30 1:30 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00
Warm Up Sets
5 5 3
Dead Lift
Dynamic Warm Up
Snatch Warm Up
3 Drop Snatch Use empty bar and Hang Power Snatch W/ OH 3 follow instructions Squat to the right Snatch From Hang Below Knee 3
Bench Press
Power Snatch
Warm Up
Weight
Information
Use cluster sets (1+1+1) 15 sec of rest between reps Maximize Speed
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 Complete Sheet Complete Sheet
Clap Push Up
Rest only after you finish one set of each highlighted exercise
Front Squat
Shoulder Prehab
Isometric Chest Hold Prone Dummbell Hold On Bench
Box Jump
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
3-Second Pause At Bottom 3-Second Pause At Bottom 2-Second Pause At Bottom
Complete Level 4
Pull Up
Standing Press
Week 12
Recovery Work
Post-Workout Nutrition
5 5
Dynamic Warm Up
Clean From Hang Below Knee 3 empty bar and Clean and Jerk Warm Use 5 Push Press follow instructions
Week 12
Up
to the right
Split Jerk
Power Clean
Warm Up
Weight
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load No Load Choose Choose Choose No Load No Load
1:30 1:30 2:00 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00
Rest after completing a set of each exercise
2-3 Minutes
Week 21 - Workout 5 - P.M. Session - Strength Pre-Workout Speed & Agility Drills
Complete Prior To Strength Training
3 sets of 5 each
Plyometric Workout 2
Complete Sheet
3 sets of 5
Warm Up Sets
Strength Exercises
Weight
Information Pull up on bar against the rack for the time indicated
Half Rack Back Squat Hip Flexor Isometric Pull Pair with Reverse Hyper
Set rack level to half the depth of your regular back squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
:20 per leg :20 per leg :20 per leg :20 per leg 4 4 4 4 5 3 1 2 2 1 1 2 3 3 3 8 each 8 each 8 each 6 6 6 6
4 Sets of :30 or 2 sets of 1:00 4 Sets of :30 or 2 sets of 1:00
3:00
Bench Press
Pull leg against the bar
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Warm Up Sets
Supine Row Pair with Overhead Lateral Raise Single Leg Isometric Hold Glute Isometric Hold Core Workout Groin Prehab Forearm Circuit
2:00
Rest after completing a set of each exercise
Pause at bottom for 3 seconds
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Dip Isometric Hold Bicep Curl Isometric Hold Core Workout Knee Prehab Game Speed Conditioning
Choose Choose
Hold Isometrically
Hold Isometrically
Recovery Work
Band Stretching
Post-Workout Nutrition
Recovery Work
Complete Sheet 1
Complete the following recovery plans
Complete Drill 10
Week 13
3 sets of 5
Clean Pull
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Complete Sheet No Load Choose
2 2 2 2 2 2 5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5
1:30 1:30 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00
Warm Up Sets
5 5 3
Dead Lift
Dynamic Warm Up
Snatch Warm Up
3 Drop Snatch Use empty bar and Hang Power Snatch W/ OH 3 follow instructions Squat to the right Snatch From Hang Below Knee 3
Bench Press
Power Snatch
Warm Up
Weight
Information
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 Complete Sheet Complete Sheet
Use cluster sets (2+2) 15 sec rest Use cluster sets (1+1+1) 15 sec rest
Clap Push Up
Rest only after you finish one set of each highlighted exercise
Maximize Speed
3:00
Hold Half Squat Isometrically Until Fatigured
Rest only after you finish one set of each highlighted 3-Second Pause At Bottom exercise
Front Squat
Shoulder Prehab
Isometric Chest Hold Prone Dummbell Hold On Bench
Box Jump
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
3-Second Pause At Bottom 3-Second Pause At Bottom 2-Second Pause At Bottom
Complete Level 5
Pull Up
Standing Press
Week 13
Recovery Work
Post-Workout Nutrition
5 5
Dynamic Warm Up
Clean From Hang Below Knee 3 empty bar and Clean and Jerk Warm Use 5 Push Press follow instructions
Week 13
Up
to the right
Split Jerk
Power Clean
Warm Up
Weight
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load No Load Choose Choose Choose No Load No Load
Use cluster sets (2+2) 15 sec rest Use cluster sets (1+1+1) 15 sec rest
2-3 Minutes
Week 22 - Workout 5 - P.M. Session - Strength Pre-Workout Speed & Agility Drills
Complete Prior To Strength Training
3 sets of 5 each
Plyometric Workout 2
Complete Sheet
Maximize Speed
3 sets of 5
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00
Rest after completing a set of each exercise
Warm Up Sets
Weight
Information Pull up on bar against the rack for the time indicated
Half Rack Back Squat Hip Flexor Isometric Pull Pair with Reverse Hyper
Set rack level to half the depth of your regular back squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
:20 per leg :20 per leg :20 per leg :20 per leg 4 4 4 4 5 3 1 2 2 1 1 1 3 3 3 8 each 8 each 8 each 6 6 6 6
6 Sets of :30 or 3 sets of 1:00 6 Sets of :30 or 3 sets of 1:00
3:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Warm Up Sets
Supine Row Pair with Overhead Lateral Raise Single Leg Isometric Hold Glute Isometric Hold Core Workout Groin Prehab Forearm Circuit
2:00
Rest after completing a set of each exercise
Pause at bottom for 3 seconds
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Dip Isometric Hold Bicep Curl Isometric Hold Core Workout Knee Prehab Game Speed Conditioning
Choose Choose
Hold Isometrically
Hold Isometrically
Recovery Work
Band Stretching
Post-Workout Nutrition
Recovery Work
Complete Sheet 3
Complete the following recovery plans
Complete Drill 10
Week 14
3 sets of 5
Clean Pull
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Complete Sheet No Load Choose
2 2 2 2 2 2 5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5
1:30 1:30 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00
Warm Up Sets
5 5 3
Dead Lift
Dynamic Warm Up
Snatch Warm Up
3 Drop Snatch Use empty bar and Hang Power Snatch W/ OH 3 follow instructions Squat to the right Snatch From Hang Below Knee 3
Bench Press
Power Snatch
Warm Up
Weight
Information
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 Complete Sheet Complete Sheet
Clap Push Up
Rest only after you finish one set of each highlighted exercise
Maximize Speed
Front Squat
Shoulder Prehab
Isometric Chest Hold Prone Dummbell Hold On Bench
Box Jump
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
3-Second Pause At Bottom 3-Second Pause At Bottom 2-Second Pause At Bottom
Complete Level 5
Pull Up
Standing Press
Week 14
Recovery Work
Post-Workout Nutrition
5 5
Dynamic Warm Up
Week 14
Split Jerk
Power Clean
Warm Up
Weight
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load No Load Choose Choose Choose No Load No Load
1:30 1:30 2:00 2:00 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00
Rest after completing a set of each exercise
2-3 Minutes
Week 23 - Workout 5 - P.M. Session - Strength Pre-Workout Speed & Agility Drills
Complete Prior To Strength Training
3 sets of 5 each
Plyometric Workout 2
Complete Sheet
Maximize Speed
3 sets of 5
Weight
Information Pull up on bar against the rack for the time indicated
Warm Up Sets
Half Rack Back Squat Hip Flexor Isometric Pull Pair with Reverse Hyper
Set rack level to half the depth of your regular back squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
:20 per leg :20 per leg :20 per leg :20 per leg 3 3 3 3 5 3 1 2 2 1 1 1 3 3 3 8 each 8 each 8 each 5 5 5 5
4 Sets of 1:00 or 2 sets of 2:00 4 Sets of 1:00 or 2 sets of 2:00
3:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Warm Up Sets
Supine Row Pair with Overhead Lateral Raise Single Leg Isometric Hold Glute Isometric Hold Core Workout Groin Prehab Forearm Circuit
2:00
Rest after completing a set of each exercise
Pause at bottom for 3 seconds
Dip Isometric Hold Bicep Curl Isometric Hold Core Workout Knee Prehab Game Speed Conditioning
Choose Choose
Hold Isometrically
Hold Isometrically
Recovery Work
Band Stretching
Post-Workout Nutrition
Complete Sheet 4
Complete the following recovery plans
Week 15
Week 15
Week 24 - Workout 1 - P.M. Session - Unload Knee Prehab 15 Minute Light Bike Laying Wall Shakes Foam Roller Band Stretching Glute Ham Hang Complete Sheet
Follow The Sheet
30 to 60 seconds
Overhead Squat
Follow The Sheet
Weight
Information
0.0 0.0 Pair with 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose No Load No Load No Load No Load Choose Choose Choose Choose Choose
2:00
Rest after completing a set of each exercise
30 to 60 seconds
2:00
Hold a light plate or dumbbell in each hand
Weight
Information
0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose No Load No Load No Load No Load Choose Choose Choose Choose Choose
5 each 2:00 5 each 5 each Rest after 5 each completing a set of each 6 each way 6 each way 6 each way 6 each way 8 8 8 8 Maximum Maximum Maximum Maximum 8 8 8 8 Maximum
exercise Hold a plate in hands
2:00
If no dumbbells available, substitute standing barbell bicep curl
Dips
Choose Maximum Choose Maximum Choose Maximum Complete Sheet Complete Sheet
Iso. Chest Hold Foam Roller Band Stretching
2:00
If no dumbbells available, substitute standing barbell bicep curl
Recovery Work
Choose Maximum Choose Maximum Choose Maximum Complete Sheet Complete Sheet
Week 15
Recovery Work
Band Stretching
Post-Workout Nutrition