Phase 4: Peak

Week 13: Day 1 - Power - Strength

Dynamic Warm Up

Power - Unilateral Focus

1. Stationary Pogo Jumps - 1 x 10

2. Single Leg Stationary Pogo Jumps - 1 x 10 each

3.A. DB Alternating Lunge Jumps - 2 x 4 each side

3.B. Alternating Lunge Jumps - 2 x 4 each side

3.C. Band Assisted Alternating Lunge Jumps - 2 x 4 each side [BLACK BANDS]

4. Approach Single Leg Vertical Jumps - 4 x 1 each side

Strength

1.A. Bench Press - 3 x 4 @50% | 3 x 3 @85% | Tempo - [X|X|X]

1.B. Med Ball Reactive Chest Pass - 6 x 5 seconds

Auxiliary

1. Pull Ups - 3 x Max

2. Overhead Press - 3 x 5

3. Band Tricep Extensions - 3 x 15 [GREEN BAND]

Trunk

1. Seal Walks - 3 x 20 yards

Phase 4: Peak
Week 13: Day 2 - Power - Strength
Dynamic Warm Up

Power - Bilateral Focus

1. Stationary Pogos - 1 x 10

2. Stationary Pulsing Pogos - 1 x 10

3.A. DB Squat Jumps - 2 x 4

3.B. Squat Jumps - 2 x 4

3.C. Band Assisted Squat Jumps - 2 x 4 [BLACK BANDS]

4. Rebound Vertical Jumps - 8 x 1

Strength

1.A. Back Squat - 3 x 4 @50% | 3 x 3 @85% | Tempo - [X|X|X]

1.B. Vertical Jump - 6 x 2

Build

1. Single Leg Trap Bar Deadlifts - 3 x 5 each leg

2. Nordic Hamstrings - 3 x 5

Trunk

1. Squat Chops - 3 x 5 each side

Phase 4: Peak
Week 13: Day 3 - Power - Strength
Dynamic Warm Up

Power - Unilateral Focus

1. Linear Alternating Pogos - 2 x 10 yards

2. Power Skips - 2 x 20 yards (vertical focus)

3. Single Leg Tuck Jumps - 4 x 4 each side (continuous)

4. Single Leg Box Jumps - 4 x 1 each side

5. Approach Single Leg Box Jump - 4 x 1 each side

Strength

1.A. Close Grip Bench Press - 5 x 4

1.B. Explosive Band Push Ups - 5 x 4 [GREEN BAND]

Auxiliary

1. Single Arm Row - 3 x 5 each arm

2. Dump the Buckets - 3 x 5

3. BB Curls - 3 x 15-20

Trunk

1. Standing Russian Twist - 3 x 5 each side

Phase 4: Peak
Week 13: Day 4 - Power - Strength
Dynamic Warm Up

Power - Bilateral Focus

1. Linear Pogos - 2 x 10 yards

2. Power Bounds - 2 x 20 yards (vertical focus)

3. Tuck Jumps - 4 x 4 (continuous)

4. Box Jumps - 4 x 1

5. Rebound Box Jumps - 8 x 1

Strength

1.A. Trap Bar Deadlift (off 2” blocks) - 5 x 4

1.B. Approach Box Jumps - 5 x 2

Auxiliary

1. Bulgarian Split Squat (Heel Raised) - 3 x 5 each side

2. Banded Kettlebell Swing - 3 x 5 [BLACK BANDS]

Trunk

1. Weighted Hyperextensions - 3 x 5