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Program Start Date: Program End Date

Weekly Plan:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Upper body Lower body Rest day Upper body Lower body Balance and Lower body
and plyos And power And plyos and power lifts stability low intensity
lifts plyos

Program Order:
General Warm-Up: light cardio and Dynamic Mobility Work
Strength/Power: Follow Program as outlined below
Static Stretching/Foam roll/other

Day 1/4 (M/TH): Upper Body and Plyos


Order Exercise Reps Sets Rest Weight/notes/etc.
1 Plyos: 2-4 min
- Double Leg jump 10 4 between ea.
- Single leg jump 10 4 Exercise
- Lateral bound to box 10 4 boxstepupandjump.wmv
jump 4 https://www.youtube.com/watch?v=
- Power skips on box 10 4 cplpK5Adal8
- Series box jumps 5
2a Chin ups with WV 8 3 30s-1min
2b Tricep Pressdowns 8 3
3a Strick pull ups with WV 8 3
3b DB bench press 8 3
4a Rope waves alternating 8 3
4b Rope waves double arm 8 3
8 Core (3-5 exercises) 3 10
*a/b indicates performing exercises as supersets

Day 2/5 (TU/FRI): Lower body and power lifts


Order Exercise Sets Reps Rest Weight/notes/etc.
1 Squat 3 8 30s-1min
2 Deadlift 3 8
3 Push jerk 3 8 https://www.youtube.com/watch?v=
V-hKuAfWNUw
4 Hang Clean 3 8
5 Leg press 3 8 *between each leg
6 Step up with WV 1 3 min
7 Core (3-5 exercises) 3 10

Day 6: (SAT) Balance and Stability


Order Exercise Sets Reps Rest Weight/notes/etc.
1 Ropes on bosu 4 20 30s-1min
2 Single leg squat on bosu 3 15
6 Single leg RDL 3 15
4 Squat Holds w/ resistance band 4 30sec-1min *between each leg
6 Dynamic resistance band 4 10 https://www.youtube.com/watch?v=
exercises: see videos Bv814NmxgnM (please dont throw
- Broad jumps your back out like the guy in the
- lateral video though haha)
https://www.youtube.com/watch?v=
NgAgSTliELQ
Bosu agility 3 10 https://www.youtube.com/watch?v=
- side to side 3 10 OZYSMU14nWo (for speed)
- double foot 3 10 https://www.youtube.com/watch?v=
- T jumps vEGpyuTh3zw
https://www.youtube.com/watch?v=
lTO-1QoBL5A
8 Core (3-5 exercises) 3 10
Day 7: (SUN) Lower body and Low intensity plyos
Order Exercise Sets Reps Rest Weight/notes/etc.
1 Double under jump rope 1 5 min 30s-1min
2 Burpees to broad jump with WV 3 10 https://www.youtube.com/watch?v=
hxc7t-dVY3I
3 Good mornings 3 8
4 Rear foot elevated Split Squats 3 8 (ea. leg) *between each leg
5 Glute bridge 3 8
6 Standing dumbbell calf raises 3 10 https://www.youtube.com/watch?v=
B005YuQIdX0
7 Plyo push ups 3 8-10 https://www.youtube.com/watch?v=
- Alternating arm with oF2dMVdvnik (or)
ball (or small box) https://www.youtube.com/watch?v=
- Regular double arm EYRMxbSC3ug

https://www.youtube.com/watch?v=
s11x3f146qk

8 Core (3-5 exercises) 3 10

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