Strength Phase I – Week 7

Monday

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

Light Jogging A March – Knee & Toe-Up A Skip – Knee & Toe-Up

B Skip – Kick & Claw C Skip – High Knees Scissors

Shuffle (R/L) 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)

Quick Burst Acceleration / Short Sprints: (walk back rest between sprints)

4x 20 yards (Resisted) + 1x 20 yards (Body Wt) – Perform 3 Sets (15 total sprints) – 1-2-minute break between sets

Lift – Heavy Legs (Squat Focus) & 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	3	6
Lat Pulldown (Underhand Grip)	2	10
1-Leg RDL	3	8

Core:

Rollouts: 3 x 10

Partner (Eccentric) Hamstring Curl: 3 x 6

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 “Bottom Up” Carry – 2x Each Arm For Distance

Core: (MB = Medicine Ball)

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

MB Wall Series: 2 x 10 each

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

Lift	Sets	Reps	Weight / Accomplished
Dumbell Incline Bench Press	3	6
Closed Grip Bench Press**	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

7 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

Multi-Directional Agility / Footwork: (60 Yard Shuttle – Each rep is 5 yards & back, 10 yards & back, 15 yards & back)

Minihurdle Drills – Pick 4 Drills for 2-3 Reps Each

6x 60y Shuttle – 60 second interval

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

Lift	Sets	Reps	Weight / Accomplished
HEX or Barbell Deadlift	4	5
Weighted Pullup	3	6
Split Squat	3	8
Bench Row (Bat Wings)**	3	6
High Step Up	3	8

** Bat Wings – Hold for 5 seconds each rep

Core:

Front Plank: Hold 90 seconds

Kneeling Chop & Lift: 2 x 10 each

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

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
Bench Press	5	5
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: Hill Sprints (Find a hill with a gradual slope, 5-15 degrees – Run all sprints at top speed)

12 x 40-60 yard hill sprints – Walk back rest between sprints

Strength Phase I – Week 8

Monday

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

Light Jogging A March – Knee & Toe-Up A Skip – Knee & Toe-Up

B Skip – Kick & Claw C Skip – High Knees Scissors

Shuffle (R/L) 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)

Quick Burst Acceleration / Short Sprints: (walk back rest between sprints)

4x 20 yards (Resisted) + 1x 20 yards (Body Wt) – Perform 3 Sets (15 total sprints) – 1-2-minute break between sets

Lift – Heavy Legs (Squat Focus) & 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	3	6
Lat Pulldown (Underhand Grip)	2	10
1-Leg RDL	3	8

Core:

Rollouts: 3 x 10

Partner (Eccentric) Hamstring Curl: 3 x 6

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 “Bottom Up” Carry – 2x Each Arm For Distance

Core: (MB = Medicine Ball)

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

MB Wall Series: 2 x 10 each

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

Lift	Sets	Reps	Weight / Accomplished
Dumbell Incline Bench Press	3	6
Closed Grip Bench Press**	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

** CG Bench Press – Grip barbell at shoulder width. Lower elbows down by your sides with each rep

Conditioning: Speed Endurance Interval

8 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

Multi-Directional Agility / Footwork: (60 Yard Shuttle – Each rep is 5 yards & back, 10 yards & back, 15 yards & back)

Minihurdle Drills – Pick 4 Drills for 2-3 Reps Each

8x 60y Shuttle – 60 second interval

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

Lift	Sets	Reps	Weight / Accomplished
HEX or Barbell Deadlift	4	5
Weighted Pullup	3	6
Split Squat	3	8
Bench Row (Bat Wings)**	3	6
High Step Up	3	8

** Bat Wings – Hold for 5 seconds each rep

Core:

Front Plank: Hold 90 seconds

Kneeling Chop & Lift: 2 x 10 each

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

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
Bench Press	5	5
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: Hill Sprints (Find a hill with a gradual slope, 5-15 degrees – Run all sprints at top speed)

12 x 40-60 yard hill sprints – Walk back rest between sprints

Strength Phase I – Week 9

Monday

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

Light Jogging A March – Knee & Toe-Up A Skip – Knee & Toe-Up

B Skip – Kick & Claw C Skip – High Knees Scissors

Shuffle (R/L) 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)

Quick Burst Acceleration / Short Sprints: (walk back rest between sprints)

4x 20 yards (Resisted) + 1x 20 yards (Body Wt) – Perform 3 Sets (15 total sprints) – 1-2-minute break between sets

Lift – Heavy Legs (Squat Focus) & 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	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

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 “Bottom Up” Carry – 2x Each Arm For Distance

Core: (MB = Medicine Ball)

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

MB Wall Series: 2 x 10 each

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

Lift	Sets	Reps	Weight / Accomplished
Dumbell Incline Bench Press	3	6
Closed Grip Bench Press**	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

** CG Bench Press – Grip barbell at shoulder width. Lower elbows down by your sides with each rep

Conditioning: Speed Endurance Interval

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

Multi-Directional Agility / Footwork: (60 Yard Shuttle – Each rep is 5 yards & back, 10 yards & back, 15 yards & back)

Minihurdle Drills – Pick 4 Drills for 2-3 Reps Each

8x 60y Shuttle – 60 second interval

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

Lift	Sets	Reps	Weight / Accomplished
HEX or Barbell Deadlift	4	5
Weighted Pullup	3	6
Split Squat	3	8
Bench Row (Bat Wings)**	3	6
High Step Up	3	8

** Bat Wings – Hold for 5 seconds each rep

Core:

Front Plank: Hold 90 seconds

Kneeling Chop & Lift: 2 x 10 each

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

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
Bench Press	5	5
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: Hill Sprints (Find a hill with a gradual slope, 5-15 degrees – Run all sprints at top speed)

12 x 40-60 yard hill sprints – Walk back rest between sprints