Strength Phase II – Week 10

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

Lunge & Forward Reach

Lateral Lunges

Plyometrics / Landing Skills:

SAlt. Lateral Box Jumps – 2 x 10  (or)  Track Hurdle Jumps – 3 x 6

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

5x 30 yards (Resisted) + 1x 30 yards (Body Wt) – Perform 2 Sets (12 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	4
Hanging Inverted Row	3	10-12	Body Weight / Vest
Lateral Lunge	3	6
Straight Arm Pulldown	3	8
Barbell RDL	3	6

Core:

Front Plank: Hold 2 minutes

Partner (Eccentric) Hamstring Curl: 4 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

Total Body MB Field Throws: 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	5
Alt. Dumbell 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

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: (8-Cone Star Drill – Sprint to every cone and back to center in sequence)

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

2x 8-Cone Star Drill – 90 second interval

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

Lift	Sets	Reps	Weight / Accomplished
Barbell Hip Thrust	4	5
Weighted Pullup	4	6
Reverse Lunge	3	6
1-Arm Dumbell Row	3	6
Lateral Step Up**	3	6

** Lateral Step Up – Perform holding one dumbell on the side of the body away from the box

Core:

Side Plank: Hold 1 minute each

Kneeling Chop & Lift: 2x 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 – 2 x Each Arm For Distance

Hanging Core Routine: (Do Each Exercise – 2 x 10 Each – Use an elbow harnesses, roman chair, or pullup bar to complete)

Hanging – Knees to Chest

Hanging – Straight Leg Lift

Hanging – Twist / Knees Towards Opposite Shoulder

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

Lift	Sets	Reps	Weight / Accomplished
Bench Press	5	4
3-Way Shoulder Raises	2	8 each
Zotman Curls	3	6
Tricep Extensions	3	6
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 II – Week 11

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

Lunge & Forward Reach

Lateral Lunges

Plyometrics / Landing Skills:

Alt. Lateral Box Jumps – 2 x 10  (or)  Track Hurdle Jumps – 3 x 6

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

5x 30 yards (Resisted) + 1x 30 yards (Body Wt) – Perform 2 Sets (12 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	4
Hanging Inverted Row	3	10-12	Body Weight / Vest
Lateral Lunge	3	6
Straight Arm Pulldown	3	10
Barbell RDL	3	6

Core:

Front Plank: Hold 2 minutes

Partner (Eccentric) Hamstring Curl: 4 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

Total Body MB Field Throws: 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	5
Alt. Dumbell 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

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: (Choose 3-6 Exercises – 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: (8-Cone Star Drill – Sprint to every cone and back to center in sequence)

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

2x 8-Cone Star Drill – 90 second interval

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

Lift	Sets	Reps	Weight / Accomplished
Barbell Hip Thrust	4	5
Weighted Pullup	4	6
Reverse Lunge	3	6
1-Arm Dumbell Row	3	6
Lateral Step Up**	3	8

** Lateral Step Up – Perform holding one dumbell on the side of the body away from the box

Core:

Side Plank: Hold 1 minute each

Kneeling Chop & Lift: 2x 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 – 2 x Each Arm For Distance

Hanging Core Routine: (Do Each Exercise – 2 x 10 Each – Use an elbow harnesses, roman chair, or pullup bar to complete)

Hanging – Knees to Chest

Hanging – Straight Leg Lift

Hanging – Twist / Knees Towards Opposite Shoulder

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

Lift	Sets	Reps	Weight / Accomplished
Bench Press	5	4
3-Way Shoulder Raises	2	8 each
Zotman Curls	3	6
Tricep Extensions	3	6
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 II – Week 12

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:

Alt. Lateral Box Jumps – 2 x 10  (or)  Track Hurdle Jumps – 3 x 6

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

5x 30 yards (Resisted) + 1x 30 yards (Body Wt) – Perform 2 Sets (12 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	4
Hanging Inverted Row	3	10-12	Body Weight / Vest
Lateral Lunge	3	6
Straight Arm Pulldown	3	8
Barbell RDL	3	6

Core:

Front Plank: Hold 2 minutes

Partner (Eccentric) Hamstring Curl: 4 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

Total Body MB Field Throws: 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	5
Alt. Dumbell 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

10 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: (8-Cone Star Drill – Sprint to every cone and back to center in sequence)

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

3x 8-Cone Star Drill – 90 second interval

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

Lift	Sets	Reps	Weight / Accomplished
Barbell Hip Thrust	4	5
Weighted Pullup	4	6
Reverse Lunge	3	6
1-Arm Dumbell Row	3	6
Lateral Step Up**	3	8

** Lateral Step Up – Perform holding one dumbell on the side of the body away from the box

Core:

Side Plank: Hold 1 minute each

Kneeling Chop & Lift: 2x 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 – 2 x Each Arm For Distance

Hanging Core Routine: (Do Each Exercise – 2 x 10 Each – Use an elbow harnesses, roman chair, or pullup bar to complete)

Hanging – Knees to Chest

Hanging – Straight Leg Lift

Hanging – Twist / Knees Towards Opposite Shoulder

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

Lift	Sets	Reps	Weight / Accomplished
Bench Press	5	4
3-Way Shoulder Raises	2	8 each
Zotman Curls	3	6
Tricep Extensions	3	6
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