Exercise Working Reps %1RM RPE

Monday- Legs Back Squat (Top Set)

Box Squat
1
3
3
5
Roughly 85%
N/A
9
8
RDL 3 10 N/A 8
Smith Machine Calf Raise 3 10 N/A 8
Noric Hamstring Curl 3 6 N/A 8
Single Leg Z Hop Drill 3 3 Each Leg N/A N/A

Exercise Working Reps %1RM RPE

Bench 1 3 Roughly 85% 9
Bench (Back Off) 3 5 N/A 8
Tuesday - Upper

Weighted Dips 3 8 N/A 8

Single Arm Dumbell Row 3 8 N/A 8

Incline DB Curls 3 10 N/A 9

Standing Med Ball Throws 3 5 N/A 10

Pallof Press 3 10 Each Side N/A 8

Wednesday-
Game

N/

Exercise Working Reps %1RM RPE

Box Quarter- Squat 3 4 N/A 9

day- Plyometrics

Box Jump 3 3 N/A N/A

Thursday- Plyometrics
Depth Jump 3 4 Each Side N/A N/A

Box Step Up 3 4 Each Side N/A N/A

Skater Doubles 3 3 Each Side N/A N/A

Med Ball Russian Twist 4 3 Each Side N/A N/A

Throws

Exercise Working Reps %1RM RPE

Back Squat (Top Set) 1 5 Roughly 85% 9

Friday- Uppers

RDL 3 6 N/A 8

Leg Extension 3 10 N/A 10

Pogo Jumps 3 20 N/A N/A

Hamstring Curl 3 10-Dec N/A N/A

Seated Calf Raise 3 10 N/A N/A

Exercise Working Reps %1RM RPE

Weighted Pull Ups 1 5 N/A 9

Saturday - Legs

A) Incline DB Press 3 8 N/A 8

B) Plyo Push Ups 3 6 N/A 8

Lateral Raise 3 10 N/A 10

Skullcrushers 3 6-8 N/A 10

Pallof Press 3 10 Each Side N/A 8

Sunday - Rest
Re
 Rest Set 1 Set 2 Set 3 Set 4
3-5 Mins
3-5 MIns
2-3 Mins
2 Mins
2 Mins
2 Mins

Rest Set 1 Set 2 Set 3 Set 4

3-5 Mins
3 Mins
2 Mins

2 Mins

1 Min

1-2 Mins

1-2 Mins

N/A

Rest Set 1 Set 2 Set 3 Set 4

4-5 Mins

2 MIns
2 Mins

2 Mins

2 MIns

1 Min

Rest Set 1 Set 2 Set 3 Set 4

3-5 Mins

3 Mins

2 Mins

2 Mins

1-2 Mins

2 Mins

Rest Set 1 Set 2 Set 3 Set 4

3-5 Mins

3 Mins

2 Mins

2 Mins

2 Mins

1 Min
Rest
 Notes
Go heavy bu make sure to hit depth, Keep core tight
Set box just above parallel. Release tension in quads,
explode up
Hips to back of room, neutral spine, go heavy
3 Sec eccentric, explosive concentric
Either use bands or help with hands on eccentric
Use cones/ small dumbells. Do all reps left leg, then
right leg then rest.

Notes
Go heavy don’t bounce of your chest though
Use a lighter weight but still relatively heavy, control
eccentric, explode up.
Keep head over the weight.
Use inclined bench. Keep torso square, don’t swing.
https://www.youtube.com/watch?v=QBjaGx8mS1o

Standing just over arms length away from the wall,

slam ball against the wall, catch amd throw again. Try
not to lean forward

Use band or d-handled cable. Move slow and

controlled. One sed straight into other side then rest

Notes
Set box much higher than before, touch and go, as
explosive as possible

Standing Start, No step up

Drop off a box onto one leg, straight into broad jump.
Go for distance
Explode up as high as possible.
https://www.youtube.com/watch?v=cbTOQfZVo0s
Standard Skaters but start on Left, jump to right,
straight back to left. That is one rep, make it reactive
as possible
Russion twists but throw the med ball against a way.
Regather and go again

Notes

Go heavy bu make sure to hit depth, Keep core tight

Lower reps this session so go heavier than Legs 1.

Same form

Control the weight, don’t just kick it up

Get as high as possible

Can be seated or standing

Use dumbell or smith machine with toes elevated.

Make sure you feel the stretch at the bottom

Notes

Go heavy don’t bounce of your chest though

Pick a weight that is heavy but still comfortable

Move as quick as possible off the floor

Try not to swing the weight up, lead with the elbow
and pinky finger
Use slight inclined bench. Go heavy, either Dumbells
or EZ bar
Use band or d-handled cable. Move slow and
controlled