ADVANCED WORKOUTS:

(General Preparation/Hypertrophy Phase)

MON. OR TUES.: WORKOUT A SETS/REPS
A1. 10 OR 20YARD DASH 5
AND/OR SPECIALIZED SPEED TRAINING METHODS
B1. ME LOWER=SQUAT OR DEADLIFT 23 8765
OR 8531
C1. QUAD SUPPLEMENTAL LIFT/UNILATERAL MOVEMENT 36 121086
C2. VERTICAL PULL 36 121086
C3. HIP SUPPLEMENTAL LIFTSTRAIGHT KNEE 36 121086
D1. CORE MOBILITY OR STABILITY EXERCISE 24 TBD
D2. STRAIGHT KNEE CALF RAISE 24 24201612
WED. OR THURS.: WORKOUT B
A1. AGILITY 14
B1. ME UPPER=BENCH PRESS 23 8765
OR 8531
C1. HORIZONTAL PRESS 36 121086
C2. HORIZONTAL ROW VARIATION 36 121086
C3. HIP SUPPLMENTAL LIFTBENT KNEE 36 121086
D. SCAP 35 121086
D2. TRAP 35 121086
FRI. OR SAT.: WORKOUT C
A1. 40 OR 60YARD DASH 35
B1. HIP SUPPLEMENTAL LIFTSTRAIGHT KNEE 36 24201612
B2. VERTICAL PRESS 36 121086
C1. VERTICAL OR HORIZONTAL ROW 36 121086
C2. QUAD SUPPLEMENTAL LIFT/UNILATERAL MOVEMENT 36 24201612
D1. BICEP OR FOREARMS 35 121086
D2. BENT KNEE CALF RAISE 35 24201612

(Maximum Strength PhaseOption #1)

MON. OR TUES.: WORKOUT A SETS/REPS

A1. 10 OR 20YARD DASH 5
AND/OR SPECIALIZED SPEED TRAINING METHODS
B1. ME LOWER=SQUAT OR DEADLIFT 23 8531
B2. JUMP TEST 23
C1. QUAD SUPPLEMENTAL LIFT/UNILATERAL MOVEMENT 24 121086
C2. HIP SUPPLEMENTAL LIFTBENT KNEE 24 121086D1. CORE MOBILITY OR STABILITY EXERCISE 24 TBD
D2. STRAIGHT KNEE CALF RAISE 24 24201612
E1. LINEAR SPEED CONDITIONING TBD
WED. OR THURS.: WORKOUT B
A1. AGILITY 14
B1. ME UPPER=BENCH PRESS 23 8531
C1. VERTICAL PULL 24 121086
C2. MED BALL 24 8 or 58 each side
C2. VERTICAL PRESS 24 121086
D1. BICEP OR FOREARMS 24 121086
D2. SCAP 24 121086
D3. TRAP 24 121086
F1. TEMPO TRAINING TBD

FRI. OR SAT.: WORKOUT C

A1. 40 OR 60YARD DASH 35
B1. DE LOWER=OLYMPIC LIFT OR OTHER 35 14 OR 58
B2. DE UPPER=SPEED PRESS 35 58
C1. HORIZONTAL ROW 24 121086
C2. QUAD SUPPLEMENTAL LIFTUNILATERAL MOVEMENT 24 24201612
D1. HORIZONTAL PRESS OR TRICEP 24 121086
D2. HIP SUPPLEMENTAL LIFTSTRAIGHT KNEE 24 24201612
D3. BENT KNEE CALF RAISE 24 24201612
E1. AGILITY CONDITIONING TBD

(Maximum Strength PhaseOption #2)

MON. OR TUES.: WORKOUT A SETS/REPS

A1. 10 OR 20YARD DASH 5
AND/OR SPECIALIZED SPEED TRAINING METHODS
B1. ME LOWER=SQUAT OR DEADLIFT 23 8531
B2. JUMP TEST 23
C1. QUAD SUPPLEMENTAL LIFT/UNILATERAL MOVEMENT 24 121086
C2. HIP SUPPLEMENTAL LIFTBENT KNEE 24 121086
D1. CORE MOBILITY OR STABILITY EXERCISE 24 TBD
D2. STRAIGHT KNEE CALF RAISE 24 24201612
WED. OR THURS.: WORKOUT B
A1. AGILITY 14
B1. ME UPPER=BENCH PRESS 23 8531
C1. VERTICAL PULL 24 121086
C2. MED BALL 24 8 or 58 each side
C2. VERTICAL PRESS 24 121086
D1. BICEP OR TRICEP 24 121086
D2. SCAP 24 121086
D3. TRAP 24 121086
FRI. OR SAT.: WORKOUT C
A1. 40 OR 60YARD DASH 35
B1. DE LOWER=OLYMPIC LIFT OR OTHER 35 14 OR 58
B2. JUMP TEST 23
C1. QUAD SUPPLEMENTAL LIFT/UNILATERAL MOVEMENT 24 121086
C2. HIP SUPPLEMENTAL LIFTSTRAIGHT KNEE 24 121086
D1. CORE MOBILITY OR STABILITY EXERCISE 24 TBD
D2. STRAIGHT KNEE CALF RAISE 24 24201612
FRI. OR SAT.: WORKOUT D
A1. 10 OR 20YARD DASH 5
AND/OR SPECIALIZED SPEED TRAINING METHODS
B2. DE UPPER=SPEED PRESS 35 58
C1. HORIZONTAL ROW 24 121086
C2. MED BALL 24 58 each side
D1. HORIZONTAL PRESS OR TRICEP 24 121086
D1. FOREARMS 24 121086
D2. SCAP 24 121086

Week #1
A, B, C

Week #2
D, A, B

Week #3
C, D, A

Week #4
B, C, D

(Speed and Plyo Phase)

MON. OR TUES.: WORKOUT A SETS/REPS
A1. 10 OR 20YARD DASH 1020
AND/OR SPECIALIZED SPEED TRAINING METHODS
B1. ME LOWER=SQUAT OR DEADLIFT 23 8531
B2. JUMP TEST 23
C1. QUAD SUPPLEMENTAL LIFT/UNILATERAL MOVEMENT 23 121086
C2. HIP SUPPLEMENTAL LIFTBENT KNEE 23 121086
D1. CORE MOBILITY OR STABILITY EXERCISE 23 TBD
D2. STRAIGHT KNEE CALF RAISE 23 24201612
E1. LINEAR SPEED CONDITIONING TBD
WED. OR THURS.: WORKOUT B
A1. AGILITY 14
B1. ME UPPER=BENCH PRESS 23 8531
C1. VERTICAL PULL 23 121086
C2. MED BALL 23 8 or 58 each side
C2. VERTICAL PRESS 23 121086
D1. BICEP OR FOREARMS 23 121086
D2. SCAP 23 121086
D3. TRAP 23 121086
F1. TEMPO TRAINING TBD
FRI. OR SAT.: WORKOUT C
A1. 40 OR 60YARD DASH 510
B1. DE LOWER=OLYMPIC LIFT OR OTHER 35 14 OR 58
B2. DE UPPER=SPEED PRESS 35 58
C1. HORIZONTAL ROW 23 121086
C2. QUAD SUPPLEMENTAL LIFTUNILATERAL MOVEMENT 23 24201612
D1. HORIZONTAL PRESS OR TRICEP 23 121086
D2. HIP SUPPLEMENTAL LIFTSTRAIGHT KNEE 23 24201612
D3. BENT KNEE CALF RAISE 23 24201612
E1. AGILITY CONDITIONING TBD

(PeakCompetition Phase)

MON. OR TUES.: WORKOUT A SETS/REPS/TEMPO

A1. 10 OR 20YARD DASH 510
AND/OR SPECIALIZED SPEED TRAINING METHODS
B1. ME LOWER=SQUAT OR DEADLIFT 23 8531
B2. JUMP TEST 23
C1. QUAD SUPPLEMENTAL LIFT/UNILATERAL MOVEMENT 23 121086
C2. HIP SUPPLEMENTAL LIFTBENT KNEE 23 121086
D1. CORE MOBILITY OR STABILITY EXERCISE 23 TBD
D2. STRAIGHT KNEE CALF RAISE 23 24201612
E1. LINEAR SPEED CONDITIONING TBD

WED. OR THURS.: WORKOUT B

A1. AGILITY 14
B1. ME UPPER=BENCH PRESS 23 8531
C1. VERTICAL PULL 23 121086
C2. MED BALL 23 8 or 58 each side
C2. VERTICAL PRESS 23 121086
D1. BICEP OR FOREARMS 23 121086
D2. SCAP 23 121086
D3. TRAP 23 121086
F1. TEMPO TRAINING TBD

FRI. OR SAT.: WORKOUT C

A1. 40 OR 60YARD DASH 5
B1. DE LOWER=OLYMPIC LIFT OR OTHER 35 14 OR 58
B2. DE UPPER=SPEED PRESS 35 58
C1. HORIZONTAL ROW 23 121086
C2. QUAD SUPPLEMENTAL LIFTUNILATERAL MOVEMENT 23 24201612
D1. HORIZONTAL PRESS OR TRICEP 23 121086
D2. HIP SUPPLEMENTAL LIFTSTRAIGHT KNEE 23 24201612
D3. BENT KNEE CALF RAISE 23 24201612
E1. AGILITY CONDITIONING TBD

GPPHypertrophy Phase: 412 weeks

Maximum Strength Phase: 812 weeks
SpeedPlyo Phase: 12 weeks
Peak/Competition Phase: 1216 weeks
Vacations: 4 weeks

EXERCISE INDEX

Agility Conditioning:
Sled Crossover Runs
Slideboard
Bent Knee Calf Raise:
Calf Raise Machine
Core Mobility or Stability Exercise:
Reverse Crunches
Hanging Leg Raises
De Upper:
Speed Bench Press
Plyo Pushups
Hip Supplemental LiftBent Knee:
GluteHam Raises
Barbell Hip Thrusts

Jump Tests:
Broad Jump
Vertical Jump

Agility and Quickness:

Shuttle Run
3 Cone Drill
12 Stick
Bicep:
DB Curls
BB Curls
De Lower:
Hang CleanOlympic Lift
Jump Squats
Forearms:
Hammer Curls
Farmer Walks
Hip Supplemental LiftStraight knee:
DB Swings
RDL

Horizontal Press or Tricep:

TRX or JJ Pushups
Stability Ball Pushups
Dips
Close Grip Bench Press

Horizontal Row:
Inverted Row
3 Pt DB Row

Linear Speed Conditioning:

Start to Acceleration Series #1
Sled Pushes

Me Lower:
Box Squat
Hex Bar Deadlift

Me Upper:
Conventional Bench Press
Bench Press W/Chains

Quad Supplemental Lift/Unilateral:

Forward Split Squat
High Box Step Up
Pistol Squats

Scap:
Bent Over Bat Wings
Scap Series #3

Specialized Speed Training:

Complex Training:
Sled Push+ 1020 yard sprint
Sled Sprint + 1020 yard sprint
Hip Flexor Training:
Supine Psoas Activation
Standing Psoas Activation
Drills:
Arm DriveBongos
Wall Posture Runs
Askips
Vertical Pull:
Pullup
TRX or JJ Chinup

Straight Knee Calf Raise

Standing Single Leg Calf Raise
Calf Raise Machine

Tempo Training:
Shuttle Runs
mobility circuit#1
Trap:
BB Shrugs
High PullsTechnical
Vertical Press:
DB Press
DB Split Jerk