01 - 01 - Strength + Power (lower and upper)
01 - 01 - Upper Strength + power
Prep -
Shoulder Distraction (banded)
1min e/s
Shoulder Dislocates
10 - repeat for rounds if needed
Shoulder Pull-aparts
15 - repeat for rounds if needed
Shoulder Internal Rotation mini-isometric
30 sec e/s x 1
Work -
Bench Press - Pin Press
5-7 warm-up sets
Build - max 5
In between plyometric
Band-assisted Plyometric Push-ups
sets of 4 - cap when the same band-assistance is getting significantly harder in terms of your vertical power (hands off ground)
Accessory -
HEAVY Dual Db Row
2 x 8-10 - 2-2-x (drop the weight like a deadlift and reset each rep)
SLOW Eccen. Low Row (banded)
12 e/s x 2 - 4-2-x
Prone Trap-raise
3 x 8-12
Db External Rotation - eccentric emphasis
2 x 6-10 - 3 sec lower
1 x 15-20 - perform oscillations at bottom, tolerable end-range
Db Internal Rotation Isometric
1 x - failure on each side
01 - 01 - Lower strength + power
Prep -
Hip Distraction (banded)
1min e/s
Reverse Squats (banded)
15 - repeat for rounds if needed
Lying Hamstring Curls (banded)
15 - repeat for rounds if needed
Kang Squat + Jefferson Curl (barbell preferred)
5 + 5
Work -
Wide-stance Box Squat (at parallel)
5-7 warm-up sets
Build - max 4 - 2 sec down, 1 sec pause on box, explosive up
During building sets plyometric
Knee jump to broad (no hands)
sets of 2 - cap when performance (broad jump distance) decreases by 10% or when you feel adequate about the volume of jumps
Accessory -
Mid-stance RFE Split-squat
2 x 8 e/s - 4 sec down, explosive back up
+
Nordic Hamstring Curls - eccentric emphasis
2 x 4-12 - 3 sec down - 1 sec pause - explosive back up
+
Active rest: lacrosse ball / tennis ball release - bottom of foot, perform on each foot for about 60-90 sec - perform after hamstring curls and before your sets of split-squats
Reverse Nordics
2 x 8-15 - 2 sec stretch position
Side-lying Leg Raise
2 x 8-15 - 4 sec lower - 2 up - 4 sec pause at end range
Recovery -
Pigeon Squats
1 x 8-15 e/s