Strength Phase I – Week 7

Monday

Movement Warm Up: (Do Each Exercise – 2x 20-30 yards)

Light Jogging Forward Skipping

High Knee Run Shuffle (R/L)

Quick Carioca (R/L) Backward Run

In-Place Dynamic Mobility: (Do Each Exercise – 2x 10 Each Movement – Add Light Stretching / Foam Rolling)

Overhead Squat w/ Dowel

Lunge & Forward Reach

Alt. Lateral Lunges

Plyometrics / Landing Skills: 

Box Jumps – 3 x 6 – (Begin with an 18”-24” stable box and land quietly with every jump)

Lift – Heavy Legs & Light Back: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	5	5
1-Arm Dumbell Row	3	8
Walking Lunge or Split Squat	3	6
Lat Pulldown (Underhand Grip)	2	10
1-Leg RDL	3	6

Core:

Rollouts: 3 x 10

Partner (Eccentric) Hamstring Curl: 3 x 6

Conditioning: 40 Yard Sprints

16 x 40 yard sprints – 30 second interval or walk back rest between sprints

Tuesday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100 Miniband Hip Series

Shoulder Tubing Prone SCAP Holds – Y,T,W,I

KB (Goblet) Squat – x10 Anti-Rotations – x20

Footwork / Agility Drills:

Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each

3 x Each – Pro-Agility (5-10-5) Drill

Core: (MB = Medicine Ball)

Lying Deadbugs (opposite arm / leg): 2 x 10 each

Lunge Position MB Side Toss: 3 x 8 each

Lift – Light Upper-Body: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Dumbell Incline Bench Press	3	6
3-Way Shoulder Raises	2	8 each
Hammer Curls	2	8
Tricep Extensions	2	8
Wrist Pronation / Supination	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Short Intervals

2 x 8 Cut 60’s (30 yards down & back) – 30 second interval, 2-3 minutes rest between sets

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise – 2x 15-30 yards – Add Light Stretching / Foam Rolling)

Light Jogging Walking Knee Hugs Walking Pull Heel to Hip

Walking Quad Stretch & Overhead Reach Walking Crossover Lunge (R/L) Deep Squat & Shuffle

Plyometrics Program: (Do Each Exercise – 2x 10-20 yards each, walk back rest)

Skips For Height Skips For Distance

Forward Bounding Single Leg Bounds

Lateral Bounds Long Jumps For Distance

Lift – Light Legs & Heavy Back: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	3	6
Bench Row (Bat Wings)**	3	6
High Step Up	3	8
Lat Pulldown (Overhand Grip)	3	8
Barbell RDL	3	8

** Bat Wings – Hold for 5 seconds each rep

Core:

Front Plank: Hold 90 seconds

Kneeling Chop & Lift: 2 x 10 each

Conditioning: 60 Yard Sprints

14 x 60 yard sprints – 30 second interval or walk back rest between sprints

Friday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100 Miniband Hip Series

Shoulder Tubing Ball Drops / Body Blade

KB (Goblet) Squat – x10 Anti-Rotations – x20

Footwork / Agility Drills:

Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each

3 x Each – 3-Cone V-Drill

Physioball Core Routine: (Do Each Exercise – 2 Sets of Each)

PB Crunch – x30 PB Hip Bridge & Torso Rotation – x15 ea

PB Alt. Supermans – x15 ea Balance Feet on PB, Pushup Position Knee Tuck – x15

Hands on PB, Pushup Position Mini-Rollouts – x15

Lift – Heavy Upper-Body: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Dumbell Bench Press	4	6
3-Way Shoulder Raises	2	8 each
Zotman Curls	3	8
Tricep Extensions	3	8
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Long Intervals

2 x 8 Full Poles – Complete in 30-35 seconds, rest for 60 seconds, 2-3 minutes rest between sets

Strength Phase I – Week 8

Monday

Movement Warm Up: (Do Each Exercise – 2x 20-30 yards)

Light Jogging Forward Skipping

High Knee Run Shuffle (R/L)

Quick Carioca (R/L) Backward Run

In-Place Dynamic Mobility: (Do Each Exercise – 2x 10 Each Movement – Add Light Stretching / Foam Rolling)

Overhead Squat w/ Dowel

Alt. Lunge & Forward Reach

Alt. Lateral Lunges

Plyometrics / Landing Skills: 

Box Jumps – 3 x 6 – (Begin with an 18”-24” stable box and land quietly with every jump)

Lift – Heavy Legs & Light Back: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	5	5
1-Arm Dumbell Row	3	8
Walking Lunge or Split Squat	3	6
Lat Pulldown (Underhand Grip)	2	10
1-Leg RDL	3	6

Core:

Rollouts: 3 x 10

Partner (Eccentric) Hamstring Curl: 3 x 6

Conditioning: 40 Yard Sprints

16 x 40 yard sprints – 30 second interval or walk back rest between sprints

Tuesday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100 Miniband Hip Series

Shoulder Tubing Prone SCAP Holds – Y,T,W,I

KB (Goblet) Squat – x10 Anti-Rotations – x20

Footwork / Agility Drills:

Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each

3 x Each – Pro-Agility (5-10-5) Drill

Core: (MB = Medicine Ball)

Lying Deadbugs (opposite arm / leg): 2 x 10 each

Lunge Position MB Side Toss: 3 x 8 each

Lift – Light Upper-Body: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Dumbell Incline Bench Press	3	6
3-Way Shoulder Raises	2	8 each
Hammer Curls	2	8
Tricep Extensions	2	8
Wrist Pronation / Supination	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Short Intervals

10 x Half Poles – Complete in 15-18 seconds, rest for 30 seconds

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise – 2x 15-30 yards – Add Light Stretching / Foam Rolling)

Light Jogging Walking Knee Hugs Walking Pull Heel to Hip

Walking Quad Stretch & Overhead Reach Walking Crossover Lunge (R/L) Deep Squat & Shuffle

Plyometrics Program: (Do Each Exercise – 2x 10-20 yards each, walk back rest)

Skips For Height Skips For Distance

Forward Bounding Single Leg Bounds

Lateral Bounds Long Jumps For Distance

Lift – Light Legs & Heavy Back: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	3	6
Bench Row (Bat Wings)**	3	6
High Step Up	3	8
Lat Pulldown (Overhand Grip)	3	8
Barbell RDL	3	8

** Bat Wings – Hold for 5 seconds each rep

Core:

Front Plank: Hold 90 seconds

Kneeling Chop & Lift: 2 x 10 each

Conditioning: 60 Yard Sprints

14 x 60 yard sprints – 30 second interval or walk back rest between sprints

Friday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100 Miniband Hip Series

Shoulder Tubing Ball Drops / Body Blade

KB (Goblet) Squat – x10 Anti-Rotations – x20

Footwork / Agility Drills:

Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each

3 x Each – 3-Cone V-Drill

Physioball Core Routine: (Do Each Exercise – 2 Sets of Each)

PB Crunch – x30 PB Hip Bridge & Torso Rotation – x15 ea

PB Alt. Supermans – x15 ea Balance Feet on PB, Pushup Position Knee Tuck – x15

Hands on PB, Pushup Position Mini-Rollouts – x15

Lift – Heavy Upper-Body: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Dumbell Bench Press	4	6
3-Way Shoulder Raises	2	8 each
Zotman Curls	3	8
Tricep Extensions	3	8
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Long Intervals

5x Gassers (50 yards down & back two times) – 2 minute interval

Strength Phase I – Week 9

Monday

Movement Warm Up: (Do Each Exercise – 2x 20-30 yards)

Light Jogging Forward Skipping

High Knee Run Shuffle (R/L)

Quick Carioca (R/L) Backward Run

In-Place Dynamic Mobility: (Do Each Exercise – 2x 10 Each Movement – Add Light Stretching / Foam Rolling)

Overhead Squat w/ Dowel

Alt. Lunge & Forward Reach

Alt. Lateral Lunges

Plyometrics / Landing Skills: 

Box Jumps – 3 x 6 – (Begin with an 18”-24” stable box and land quietly with every jump)

Lift – Heavy Legs & Light Back: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	5	5
1-Arm Dumbell Row	3	8
Walking Lunge or Split Squat	3	6
Lat Pulldown (Underhand Grip)	2	10
1-Leg RDL	3	6

Core:

Rollouts: 3 x 10

Partner (Eccentric) Hamstring Curl: 3 x 6

Conditioning: 40 Yard Sprints

18 x 40 yard sprints – 30 second interval or walk back rest between sprints

Tuesday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100 Miniband Hip Series

Shoulder Tubing Prone SCAP Holds – Y,T,W,I

KB (Goblet) Squat – x10 Anti-Rotations – x20

Footwork / Agility Drills:

Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each

3 x Each – Pro-Agility (5-10-5) Drill

Core: (MB = Medicine Ball)

Lying Deadbugs (opposite arm / leg): 2 x 10 each

Lunge Position MB Side Toss: 3 x 8 each

Lift – Light Upper-Body: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Dumbell Incline Bench Press	3	6
3-Way Shoulder Raises	2	8 each
Hammer Curls	2	8
Tricep Extensions	2	8
Wrist Pronation / Supination	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Short Intervals

9 x Cut 120’s (60 yards down & back) – 60 second interval

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise – 2x 15-30 yards – Add Light Stretching / Foam Rolling)

Light Jogging Walking Knee Hugs Walking Pull Heel to Hip

Walking Quad Stretch & Overhead Reach Walking Crossover Lunge (R/L) Deep Squat & Shuffle

Plyometrics Program: (Do Each Exercise – 2x 10-20 yards each, walk back rest)

Skips For Height Skips For Distance

Forward Bounding Single Leg Bounds

Lateral Bounds Long Jumps For Distance

Lift – Light Legs & Heavy Back: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	3	6
Bench Row (Bat Wings)**	3	6
High Step Up	3	8
Lat Pulldown (Overhand Grip)	3	8
Barbell RDL	3	8

** Bat Wings – Hold for 5 seconds each rep

Core:

Front Plank: Hold 90 seconds

Kneeling Chop & Lift: 2 x 10 each

Conditioning: 60 Yard Sprints

16 x 60 yard sprints – 30 second interval or walk back rest between sprints

Friday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100 Miniband Hip Series

Shoulder Tubing Ball Drops / Body Blade

KB (Goblet) Squat – x10 Anti-Rotations – x20

Footwork / Agility Drills:

Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each

3 x Each – 3-Cone V-Drill

Physioball Core Routine: (Do Each Exercise – 2 Sets of Each)

PB Crunch – x30 PB Hip Bridge & Torso Rotation – x15 ea

PB Alt. Supermans – x15 ea Balance Feet on PB, Pushup Position Knee Tuck – x15

Hands on PB, Pushup Position Mini-Rollouts – x15

Lift – Heavy Upper-Body: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Dumbell Bench Press	4	6
3-Way Shoulder Raises	2	8 each
Zotman Curls	3	8
Tricep Extensions	3	8
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Long Intervals

2 x 9 Full Poles – Complete in 30-35 seconds, rest for 60 seconds, 2-3 minutes rest between sets