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month 2
Focus
Plyometrics
Strength Endurance
Fast Twitch Capacity
Joint Integrity
Parameters
High Volume
Low Intensity
High Frequency
Plyometrics
1. Single Leg Triple Jumps - 4 x 1 each leg
2. Box Jumps - 6 x 1
Strength
1.A. Front Squat - 4 x 6 [RPE - 7-8 | [0|0|0] | HR - 130-140 max]
Plyometrics
1.A. Banded Plyo Push Ups - 3 x 8
Strength
1.A. Incline Press - 4 x 6 [RPE - 8 | [0|0|0] | HR - 130-140 max]
Plyometrics
1. Sprinter Step Ups - 2 x 8 each leg
Strength
1.A. Sumo Deadlift - 4 x 6 [RPE - 8 | [0|0|0] | HR - 130-140 max]
Plyometrics
1.A. Med Ball Overhead Toss - 3 x 5
Strength
1.A. Z Press - 3 x 6 [RPE - 8 | [0|0|0] | HR - 130-140 max]
Plyometrics
1. Single Leg Tuck Jumps - 2 x 10 seconds each leg
3. Skater V - Jumps - 4 x 1
Strength
1.A. Front Squat - 4 x 5 [RPE - 9 | [0|0|0] | HR - 140-150 max]
5. Plank - 2 x 45 seconds
Week 6
Day 2 - Plyometrics - Strength - Joint Integrity
Dynamic Warm Up
Plyometrics
1.A. Rebound Med Ball Chest Pass to Wall - 3 x 10 seconds
Strength
1.A. Incline Press - 4 x 5 [RPE - 9 | [0|0|0] | HR - 130-140 max]
Plyometrics
1. Single Leg Kneeling Box Jump - 4 x 1 each leg
Strength
1.A. Sumo Deadlift - 3 x 5 [RPE - 9 | [0|0|0] | HR - 140-150 max]
Plyometrics
1.A. Med Ball Underhand Toss - 3 x 5
Strength
1.A. Z Press - 3 x 5 [RPE - 9 | [0|0|0] | HR - 130-140 max]
Plyometrics
1. Single Leg Bounds - 2 x 20 yards each leg
3. Alternating Single Leg Line Jumps - 2 x 20 yards each leg [opposite hand touches ground]
Strength
1.A. Front Squat - 3 x 5 [RPE - 10 | [0|0|0] | HR - 150 max]
5. Plank - 3 x 45 seconds
Week 7
Day 2 - Plyometrics - Strength - Joint Integrity
Dynamic Warm Up
Plyometrics
1.A. Med Ball Chest Pass - 3 x 5
Strength
1.A. Incline Press - 3 x 5 [RPE - 10 | [0|0|0] | HR - 130-140 max]
Plyometrics
1. Single Leg Box Jump - 4 x 1 each leg
Strength
1.B. Corrective Exercise Glute Bridge - 3 x 10
Plyometrics
1. Lateral Plyo Push Up - 2 x 10 seconds
Strength
1.A. Z Press - 3 x 5 [RPE - 10 | [0|0|0] | HR - 130-140 max]
Strength
1. Front Squat - 3 x 6 [RPE - 6-7 | [0|0|0] | HR - 120 max]
5. Plank - 2 x 45 seconds
Week 8
Day 2 - Anaerobic Endurance
Dynamic Warm Up
Anaerobic Endurance
1. Prowler Sprints - 5 x 1 [10 seconds ON, 45 seconds OFF | RPE - 7 | HR - 140 max]
Week 8
Day 3 - Deload
Dynamic Warm Up
Strength
1. Sumo Deadlift - 3 x 6 [RPE - 6 | [0|0|0] | HR - 120 max]
4. Sled Back Pedal Drag - 100 yards [RPE - 7 | Steady Tempo | HR - 130 max]
Week 8
Day 4 - Anaerobic Endurance
Dynamic Warm Up