Power Phase II – Week 16

Monday

Warm Up & Speed Mechanics: (Do Each Exercise – 2x 20-30 yards)

Light Jogging Shuffle (R/L) Backward Run

A Skip – Forward A Skip – Backward A Skip – Lateral (R/L)

C Skip – High Knees Butt Kicks Quick Carioca (R/L)

Dynamic Mobility: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Forward Lunge w/ Elbow In Inchworm

Backward Lunge & Reach RDL / Hamstring Walk

Deep Squat & Shuffle Walking Straight Leg Kick

Quick Burst Acceleration / Short Sprints

6x 10 yards, 5x 20 yards, 4x 30 yards, 3x 40 yards, 2x 50 yards, and 1x 60 yards – Walk back rest between sprints

Lift – Heavy Legs & Back: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	4	5 / 5 / 3 / 2
Weighted Pullup	3	5
Bench Row (Bat Wings)**	2	5
Barbell Hip Thrust	3	5
Lateral Box Jump (Alt.)	2	10

** Bat Wings – Pause for 1-2 seconds each rep

Core: (use a 25-45 lb plate or heavy medicine ball resistance)

Plate Situps: 3 x 10

Plate Russian Twist: 3 x 10

PB Alt. Supermans: 3 x 10

Tuesday

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

Jump Rope Routine – x100 Miniband Hip Series Shoulder Tubing

Anti-Rotations – x20 KB Halos – x10 each KB Swing – x15

KB (Goblet) Squat – x10 KB “Farmers Walk” – 2x (Hold a KB in Each Hand)

Core:

Cable Chop & Lift: 2 x 10 each

Cable Horizontal Push-Pull: 2 x 10 each

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

Lift	Sets	Reps	Weight / Accomplished
Dumbell Incline Bench Press	3	5
Rotational MB Chest Pass	2	8
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: Speed Endurance Interval

2 x 8 Cut 60’s (30 yards down & back) or Infield Arcs / Bases – 30 second interval, 3 minutes rest between sets

Thursday

Warm-Up & Speed Mechanics: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Groin Walk – Forward Groin Walk – Backward

Groin Skip – Forward Groin Skip – Backward

High Knee Carioca (R/L) Shuffle & Stride It Out (R/L)

Speed Mechanics (Continued) – Tempo Form Drills: (Do Each Exercise – 3 x 10 seconds)

Wall Sprints – Maintain 45⁰ Forward Body Lean

Seated Running Arm Action – Hip to Cheek

Multi-Directional Agility / Footwork:

Ladder Drills – Pick 4 Drills for 2-3 Reps Each 3 x Each – Pro-Agility (5-10-5) Drill

3 x Each – L-Drill 6 x Each – Ball Drop Reaction Quick Starts (R/L)

Circuit Routine – Light Legs, Back, & Core: (perform exercises in sequence – rest 2-3 minutes between rounds)

Lift	Rounds	Reps	Weight / Accomplished
KB or Barbell Front Squat	3	5
1-Arm Dumbell Row
Lateral Lunges
Rollouts
High Step Up
Alt. Overhead MB Slam

Core:

Partner (Eccentric) Hamstring Curl: 2 x 10

Friday

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

Jump Rope Routine – x100 Miniband Hip Series Shoulder Tubing

Anti-Rotations – x20 KB Halos – x10 each KB Swing – x15

KB (Goblet) Squat – x10 KB “Bottom-Up” Carry – 2x Each Arm For Distance

ABS #4 Core Routine: (Do Each Exercise)

Crunches – 2 x 20 Single Leg Slide – 2 x 10 each

Double Leg Slide – 2 x 20 Cobra Stretch (Hold) – x20 seconds

Lift – Heavy Upper-Body: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Bench Press	4	5 / 5 / 3 / 2
MB Chest Pass	2	10
Curl & Press	3	5
Zotman Curls	3	5
Tricep Extensions	3	5
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning Test (Practice):

2x 300 Yard Shuttle Test (50 yards down and back three times) – 2 minute break

Power Phase II – Week 17

Monday

Warm Up & Speed Mechanics: (Do Each Exercise – 2x 20-30 yards)

Light Jogging Shuffle (R/L) Backward Run

A Skip – Forward A Skip – Backward A Skip – Lateral (R/L)

C Skip – High Knees Butt Kicks Quick Carioca (R/L)

Dynamic Mobility: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Forward Lunge w/ Elbow In Inchworm

Backward Lunge & Reach RDL / Hamstring Walk

Deep Squat & Shuffle Walking Straight Leg Kick

Quick Burst Acceleration / Short Sprints

6x 10 yards, 5x 20 yards, 4x 30 yards, 3x 40 yards, 2x 50 yards, and 1x 60 yards – Walk back rest between sprints

Lift – Heavy Legs & Back: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Deadlift	4	2
Weighted Pullups	3	5
Bench Row (Bat Wings)**	2	5
Back Squat	4	5 / 5 / 3 / 2
Lateral Box Jump (Alt.)	2	10

** Bat Wings – Pause for 1-2 seconds each rep

Core: (use a 25-45 lb plate or heavy medicine ball resistance)

Plate Situps: 3 x 10

Plate Russian Twist: 3 x 10

PB Alt. Supermans: 3 x 10

Tuesday

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

Jump Rope Routine – x100 Miniband Hip Series Shoulder Tubing

Anti-Rotations – x20 KB Halos – x10 each KB Swing – x15

KB (Goblet) Squat – x10 KB “Farmers Walk” – 2x (Hold a KB in Each Hand)

Core:

Cable Chop & Lift: 2 x 10 each

Cable Horizontal Push-Pull: 2 x 10 each

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

Lift	Sets	Reps	Weight / Accomplished
Dumbell Incline Bench Press	3	5
Rotational MB Chest Pass	2	8
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: Speed Endurance Interval

2 x 10 Cut 60’s (30 yards down & back) or Infield Arcs / Bases – 30 second interval, 3 minutes rest between sets

Thursday

Warm-Up & Speed Mechanics: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Groin Walk – Forward Groin Walk – Backward

Groin Skip – Forward Groin Skip – Backward

High Knee Carioca (R/L) Shuffle & Stride It Out (R/L)

Speed Mechanics (Continued) – Tempo Form Drills: (Do Each Exercise – 3 x 10 seconds)

Wall Sprints – Maintain 45⁰ Forward Body Lean

Seated Running Arm Action – Hip to Cheek

Multi-Directional Agility / Footwork:

Ladder Drills – Pick 4 Drills for 2-3 Reps Each 3 x Each – Pro-Agility (5-10-5) Drill

3 x Each – L-Drill 6 x Each – Ball Drop Reaction Quick Starts (R/L)

Circuit Routine – Light Legs, Back, & Core: (perform exercises in sequence – rest 2-3 minutes between rounds)

Lift	Rounds	Reps	Weight / Accomplished
KB or Barbell Front Squat	3	5
1-Arm Dumbell Row
Lateral Lunges
Rollouts
High Step Up
Alt. Overhead MB Slam

Core:

Partner (Eccentric) Hamstring Curl: 2 x 10

Friday

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

Jump Rope Routine – x100 Miniband Hip Series Shoulder Tubing

Anti-Rotations – x20 KB Halos – x10 each KB Swing – x15

KB (Goblet) Squat – x10 KB “Bottom-Up” Carry – 2x Each Arm For Distance

ABS #4 Core Routine: (Do Each Exercise)

Crunches – 2 x 20 Single Leg Slide – 2 x 10 each

Double Leg Slide – 2 x 20 Cobra Stretch (Hold) – x20 seconds

Lift – Heavy Upper-Body: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Bench Press	4	5 / 5 / 3 / 2
MB Chest Pass	2	10
Curl & Press	3	5
Zotman Curls	3	5
Tricep Extensions	3	5
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning Test (Practice):

2x 300 Yard Shuttle Test (50 yards down and back three times) – 2 minute break

Power Phase II – Week 18

Monday

Warm Up & Speed Mechanics: (Do Each Exercise – 2x 20-30 yards)

Light Jogging Shuffle (R/L) Backward Run

A Skip – Forward A Skip – Backward A Skip – Lateral (R/L)

C Skip – High Knees Butt Kicks Quick Carioca (R/L)

Dynamic Mobility: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Forward Lunge w/ Elbow In Inchworm

Backward Lunge & Reach RDL / Hamstring Walk

Deep Squat & Shuffle Walking Straight Leg Kick

Quick Burst Acceleration / Short Sprints

6x 10 yards, 5x 20 yards, 4x 30 yards, 3x 40 yards, 2x 50 yards, and 1x 60 yards – Walk back rest between sprints

Lift – Heavy Legs & Back: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	4	5 / 5 / 3 / 2
Weighted Pullups	3	5
Bench Row (Bat Wings)**	2	5
Barbell Hip Thrust	4	5
Lateral Box Jump (Alt.)	2	10

** Bat Wings – Pause for 1-2 seconds each rep

Core: (use a 25-45 lb plate or heavy medicine ball resistance)

Plate Situps: 3 x 10

Plate Russian Twist: 3 x 10

PB Alt. Supermans: 3 x 10

Tuesday

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

Jump Rope Routine – x100 Miniband Hip Series Shoulder Tubing

Anti-Rotations – x20 KB Halos – x10 each KB Swing – x15

KB (Goblet) Squat – x10 KB “Suitcase” Carry – 2x Each Arm For Distance

Core:

Cable Chop & Lift: 2 x 10 each

Cable Horizontal Push-Pull: 2 x 10 each

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

Lift	Sets	Reps	Weight / Accomplished
Dumbell Incline Bench Press	3	5
Rotational MB Chest Pass	2	8
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: Speed Endurance Interval

2 x 10 Cut 60’s (30 yards down & back) or Infield Arcs / Bases – 30 second interval, 3 minutes rest between sets

Thursday

Warm-Up & Speed Mechanics: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Groin Walk – Forward Groin Walk – Backward

Groin Skip – Forward Groin Skip – Backward

High Knee Carioca (R/L) Shuffle & Stride It Out (R/L)

Speed Mechanics (Continued) – Tempo Form Drills: (Do Each Exercise – 3 x 10 seconds)

Wall Sprints – Maintain 45⁰ Forward Body Lean

Seated Running Arm Action – Hip to Cheek

Multi-Directional Agility / Footwork:

Ladder Drills – Pick 4 Drills for 2-3 Reps Each 3 x Each – Pro-Agility (5-10-5) Drill

3 x Each – L-Drill 6 x Each – Ball Drop Reaction Quick Starts (R/L)

Circuit Routine – Light Legs, Back, & Core: (perform exercises in sequence – rest 2-3 minutes between rounds)

Lift	Rounds	Reps	Weight / Accomplished
KB or Barbell Front Squat	3	5
1-Arm Dumbell Row
Lateral Lunges
Rollouts
High Step Up
Alt. Overhead MB Slam

Core:

Partner (Eccentric) Hamstring Curl: 2 x 10

Friday

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

Jump Rope Routine – x100 Miniband Hip Series Shoulder Tubing

Anti-Rotations – x20 KB Halos – x10 each KB Swing – x15

KB (Goblet) Squat – x10 KB “Bottom-Up” Carry – 2x Each Arm For Distance

ABS #4 Core Routine: (Do Each Exercise)

Crunches – 2 x 20 Single Leg Slide – 2 x 10 each

Double Leg Slide – 2 x 20 Cobra Stretch (Hold) – x20 seconds

Lift – Heavy Upper-Body: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Bench Press	4	5 / 5 / 3 / 2
MB Chest Pass	2	10
Curl & Press	3	5
Zotman Curls	3	5
Tricep Extensions	3	5
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning Test (Practice):

2x 300 Yard Shuttle Test (50 yards down and back three times) – 2 minute break