Exercise Catalog

General Warm Up ACCEL WARM UP COD WARM UP MAX V WARM UP

NECK ROLLS SIAGON STRETCH LEG SWING STRIDE POWER SKIP HT BACKWARDS RUN FOOTBALL CARIOCA SPEED DRIBBLE LOW SPEED DRIBBLE MID

ARM CIRCLES HIP FLEXOR ROCK KNEE PULL STRAIGHT LEG SKP HIGH KNEE SPEED CHANGE SHUFFLE WALK LATERAL A SKIP

CHAIN BREAKERS GRIONER IRON EAGLES A SKIP POGO HOP GALLOP HOP TO LATERAL PUSH

BIG ARM SWINGS TACT FROG GRION FLY PRIME TIMES(FAST/POWER) TEN YARD SPRINT SHUFFLE LATERAL POGO

TRUNK TWIST 90/90 SWITCH ROLLING V POWER SKIP DIST. Accel Complex 1
WIND MILLS HIP MARCH 2PT 15YD 30%-50% BW 4PT 10 YD ACCEL

Complex 1- STRENGTH Complex 2- ISO/ECCENTRIC Complex 3- STRENGTH Complex 1- ELASTIC

PAUSED SQUAT JUMPS CALF RAISES ALTITUDE DROPS LOW A HOLD PAUSED SPLIT SQ JUMPS CALF RAISES SINGLE LEG L F/B
POGO HOPS
LUNGE WALKS TOE RAISES BLEACHER THIGH PULL HIGH A HOLD RFE SPLIT SQ TOE RAISES F/B LINE HOPS SINGLE LEG R F/B

SINGLE LEG RDL PULL UPS SPLIT SQUAT PULL UPS LEG CURL PULL UPS SIDE TO SIDE HOPS ZIG-ZAG

PUSH UPS RUSSAIN LEANS PUSH UPS PUSH UPS

Speed Work Lifts Core Circuit Complex 1- MED BALL

STADIUMS UH MED BALL TOSS DISTANCE Lower Body Upper Body PLANK LATERAL PLANK OVH TOSS ROTATIONAL UH

VERTICAL JUMP DRIBBLE BLEEDS SEATED BB JUMPS BENCH DEAD BUGS COPE BRIDGE MED BALL PUNCH SLAM

DROP JUMP IN UH MED BALL TOSS WICKETS (CONSTRAINTS) PVC POWER CLEAN BENCH R&S UNDER HAND LATERAL R/L

TECH RUNS FLY TEN (20 yd BUILD) TB JUMP PRESS HURDLE MOBILITY
WICKETS W/PVC SPEED ENDURANCE Clean Pull CHIN UPS: LAST SET DROP HURDLE MOBILITY SKIP HURDLE MOBILITY FORWARD
BACK MACHINE (CHEST
WICKETS HURDLE HOPS TB DL HURDLE MOBILITY BACKWARD
SUPPORTED)
RESISTED FLY 20 YDS HOP IN UH MED BALL TOSS FRONT SQUAT TIMED TRI PUSH SETS

RESISTED TOW FLY/FLOAT/FLY SPLIT SQUAT SPEED BENCH BANDS

SKIPS BOUNDS HA SL RDL TRICEP DEATH

HURDLE MOBILITY ACCELS 20/30/40 METERS ALTITUDE DROP DB PRESS

HILL ACCEL LADDER FLY 20 (20 YD BUILD) DB SNAP DOWN SHOULDER MAYHEM

VHS 4 PT 10 YD ACCEL BACK SQUAT BACK MACHINE (LAT PULL)

BROAD JUMP ACCEL LADDER HA SB SQUAT TIMED BICEP CURL SET

VERT TO UH MED BALL TOSS RUSSIAN LEAN WAITER WALKS

ISO LUNGE FARMER WALKS

COPE BRIDGE

BB JUMP

STEP UPS

LEG CURLS

SPRINTER ISO HOLD

ACCEL JUMP

DEPTH JUMPS
HAMSTRING QUAD KNEE GLUTE DYNAMIC GLUTE LOW BACK SHOULDER Elbow TRUNK POSITIION ERGONOMICS
Ham Wall Quad Lateral Foam Quad Lat Rev Lunge Glute Act 4's Glute Act 4's Rev Hyper Shoulder Supine Rot Bicep Self T-spine Pos Bench Neck Upper
Ham Self Rel Quad Medial Foam Quad Rev Lunge Glute Wall Glute Pron Act Back Self Release Shoulder Post Cuff Bicep Stati Chest Pron T SQUAT Hips vs Knee Shoulder Seated Anterio
Ham Quadruped Quad Rec Foam Quad Tend Glute Med S Rel SQUAT Hips vs Knee QL Str Shoulder Pec Min WLL Tricep Ball Core SQUAT Shift Offset Chest Pron T
Ham Floss Quad Seated Quad Lateral Lunge Glute Pron Act SQUAT Posistion Psoas Static Shoulder EXT/INT Forearm Floor Chest Dynamic SQUAT Posistion Low Back seat
Knee Rot Quad Seat TKE Quad Act VC Glute Seated Quad Lat Rev Lunge Low Back seat Shoulder Self Release Forearm Wall T Spine Seated SQUAT Rip Elevation VC Glute Seated
Ham Standing Quad Full QUAD Leg Ext VC Glute Self Rel Concentric Dips Williams Shoulder Towel WristForearm Self Modified Wall Angel BENCH Bnd Scap VC Quad Seated
Ham Glute Combo Quad Lat Rev Lunge Lateral Monster Walks SQUAT Hips vs Knee Knees Up Secondary Psoas Self Release Shoulder Seated Anterio Forearm Chair Dead Bug Advanced Plate Press VC Neck ISOmetric Wall Holds
Hamstring Side Lying Quad Rev Lunge Pile Squat SQUAT Shift Offset Hip Mobility Lat Dr Shoulder Wl Sub Concentric Dips Concentric Push Ups SQUAT Spread Floor VC Trap Self Release
Seated Ham Iso Quad Tend Linear Monster Walks SQUAT Posistion Psoas Floor VC Shoulder Dynamic Single Shoulder Infra Teres Para Spinals Head Down DEADLIFT Pos Tspine VC Weighted Trap
Lowback Ham Dynamic Quad Lateral Lunge Patella Self release Glute Prone Ext Rot VC LAT Twist VC Posture Row Modified Wall Angel T Spine Extension SQUAT Bar Placement VC
Sumo Hamstring Quads Bret Knee Stability Pelvis Isometric VC LOW Back Foam VC Shoulder Pec Min Seat Plate Press Scapular Stability T Spine Inverted Row Squat Upper Back
Reverse TKE Hamstring Knee Rot Concentric Single Leg Pile Squat PSOAS Static VC Scapula Wall Push Plus VC T Spine Loaded Butt Wink
Hamstring Dynamic Quad Bret Assist Reverse TKE Hamstring Loaded Fire Hydrants Erectors QL Scapula Sspecific Bnch VC Bench Hip extension
Knee Posterior Stationary Monster Walks Plank & March Ab Shoulder Self Rel VC Bench Brettzel
ADDUCTOR Quad Act VC Hips Ext/Internal Control Psoas Palloff Shoulder Sub Activation Eddy CoanLEGS Concentric Dips
ADDuctor Chair QUAD Leg Ext VC Low back Will Voice Concentric Dips Leg Lat/Med Fm Knees Up Secondary
ADDuctor Quadruped KNEE/HIP lateral VC Loaded SI Single Shoulder Infra Teres Leg Calf FM NECK Squat Adductor
Knee Rot Psoas Palloff Dead Bug Advanced Modified Wall Angel Leg Calf Elev Neck Upper T Spine Seated
Adductor Standing VC Patella Self release Lat Modified Limb Concentric Push Ups Leg Tib Ant Neck ISOmetric Wall Holds Neck ISOmetric
Hip Mobility Concentric Single Leg Lat Static Subscap Internal ROM Concentric Single Leg Weighted Trap
Seated Ham Iso Loaded Stationary Lat Lunge Loaded Williams Subscapular Isometric Trap Bench Press Hip Extension
Adductor Taint Eddy Coan Rectus Femoris Psoas Hflexor Quadratus Lumborum Should Delt Bicep Phantom Row Bench Press Secondary/Supp
Quadratus Lumborum Plate Press Scapular Stability
Modifed Dip Swiss Bar
Phantom Row
Shoulder Internal Loaded

SI (Sacroiliac)
SI Squat
PATELLA Hip Internal Rotation
Patella Self Release SI Squat VO
Glute Act 4's Loaded SI
Quad Full Hips Ext/Internal Control
 CHEAT SHEET

What to do
STATION EXERCISE VOLUME READS LIKE THIS
10/15/20
10/15/20 1MIN/3MIN 10 YD/ 1MIN REST/15YD/1 MIN REST/20YD/ 3MIN REST
ACCEL 1MIN/3MIN How much and rest X3SETS
1 PRIMARY LADDER X3SETS

SETS X REPS
5X5 REPS

15:15 POGO
SERIES 15 SECONDS ON/ 15 SECONDS OFF
3ROUNDS

SUPERSET THE EXERCISES OPTION SELECT ONE

PUSH PRESS (A) POWER CLEAN/TB JUMP/ CLN PULL
CHINS (B)

(A)LM PUNCH/ (B) MB PUNCH SUPER SET VJ HT VERTICAL JUMP HEIGHT

SELECTING LOADS FOR LIFTING

OF 1RM
HEAVY H 85-100%
MEDUIM M 70-85% SA OVH PRESS (A) SA= SINGLE ARM
LIGHT L >70%

HOW FAST DOWN

BAR SPEED VBT
TEMPO SPEED Reps
0 0 2+1 CLUSTER SET 2 REPS/20SEC REST/ 1 REP
0 0
4 DOWN .55-.65
0 0
0 0
0 0
 SPEED POWER
ACCUMULATION WEEK 1
MACRO 1 ACCEL/STRENGTH SPEED
CHAIN BIG ARM
1
GENERAL NECK ROLLS ARM CIRCLES BREAKERS SWINGS TRUNK TWIST WIND MILLS
WARM UP- SIAGON HIP FLEXOR
2
ALL DAYS STRETCH ROCK GRIONER TACT FROG 90/90 SWITCH
3 LEG SWING KNEE PULL IRON EAGLES GRION FLY ROLLING V HIP MARCH
HI CNS WARM UP: ACCEL LO CNS WARM UP: COD HI CNS WARM UP: ACCEL LO CNS WARM UP: COD
THEME: ACCELERATION THEME: TECH/REGEN/GRASS THEME: ACCELERATION THEME: TEMPO/REGEN
VECTOR: HORIZONTAL VECTOR: VERTICAL VECTOR: HORIZONTAL VECTOR:
QUALITY: CON. RFD QUALITY: CAPACITY QUALITY: CON. RFD QUALITY: CAPACITY
EMPHASIS: POWER EMPHASIS: TECH EMPHASIS: POWER EMPHASIS: TECH
GCT/SSC: <300MS GCT/SSC: GCT/SSC: <300MS GCT/SSC:
SPECIFIC WARM UP
EXERCISE DISTANCE YDS REPS EXERCISE DISTANCE YDS REPS EXERCISE DISTANCE YDS REPS EXERCISE DISTANCE YDS REPS
STRIDE 20 X2 STRIDE 20 X2 STRIDE 20 X2 STRIDE 20 X2
STRAIGHT LEG SHUFFLE STRAIGHT LEG SHUFFLE
SKP 20 X2 WALK 10 X2 SKP 20 X2 WALK 10 X2
A SKIP 20 X2 GALLOP 20 X2 A SKIP 20 X2 GALLOP 20 X2
PRIME TIMES PRIME TIMES
(FAST/POWER (FAST/POWER
) 20 X2 SHUFFLE 10 X2 ) 20 X2 SHUFFLE 10 X2
POWER SKIP FOOTBALL SPEED FOOTBALL
DIST. 20 X2 CARIOCA 20 X2 DRIBBLE LOW 20 X2 CARIOCA 20 X2
POWER SKIP X2 LATERAL A X2 SPEED X2 LATERAL A X2
HT 20 X2 SKIP 10 X2 DRIBBLE MID 20 X2 SKIP 10 X2
HIGH KNEE HIGH KNEE
SPEED HOP TO SPEED HOP TO
CHANGE 5,5,10 X2 LATERAL PUSH 20 X2 CHANGE 5,5,10 X2 LATERAL PUSH 20 X2
LATERAL LATERAL
POGO HOP 10 X2 POGO 10 X2 POGO HOP 10 X2 POGO 10 X2
TEN YARD BACKWARD TEN YARD BACKWARD
SPRINT 10 X2 RUN 20 X2 SPRINT 10 X2 RUN 20 X2
STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME
10/15/20 60'S X10
1MIN/3MIN DRIBBLE 10-10-10 X3 3X 15YD 1MIN/3MIN REPS 35 SEC
1 PRIMARY ACCEL LADDER X3SETS 1 CONTEXT BLEEDS SETS 1 PRIMARY RESISTED TOW X2SETS (30-50% BW) 1 PRIMARY TEMPOS REST
60'S X10 10/15/20
2 POWER REPS 35 SEC 1MIN/3MIN F/B/UNDER/S
CONVERSION BROAD JUMP 5X5 REPS 2 PRIMARY TEMPOS REST 2 PRIMARY ACCEL LADDER X3SETS 2 ROM HURDLE MOBILTITY KIP
15:15 POGO 15:15 4
3 POWER UH MED BALL ELASTIC SERIES 10YD X6 REPS 1: EXERCISE
CONVERSION TOSS DISTANCE 5X5 REPS 3 CAPACITY COMPLEX 3ROUNDS 3 SUPPORT VHS 30MIN (90% BW ) 3 CAPACITY MED BALL TEMPO 5ROUNDS

LB FORCE LB FORCE
4 SUPPORT WT TRAINING EMPHASIS 4 SUPPORT WT TRAINING UPPER 4 SUPPORT WT TRAINING EMPHASIS 4 SUPPORT WT TRAINING UPPER

5 COOL
DOWN COOL DOWN BIKE 5 MINS 5 SMR MOBILITY TARGETED 5 SMR MOBILITY TARGETED 5 RECOVERY HYDROTHERAPY 15 MINUTES

6 RECOVERY HYDROTHERAPY 15 MINUTES 6 RECOVERY HYDROTHERAPY 15 MINUTES 6 RECOVERY MASSAGE

 SPEED POWER
DESCRIPTION LOAD OF 1RM
NAME HEAVY H 85-100%
WEEK 1 MEDUIM M 70-85%
DAY 1 LIGHT L >70%
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 SEATED BB JUMPS 3 3 L 0 2+
2 POWER CLEAN/TB JUMP/ CLN PULL 4 3 M 0 0
3 TBDL/FR SQ/SPLIT SQ 4 5 M 0 0.65
4 HA SL RDL 3 5 M 0 0
5 PLANK 3 30 SEC 45LB 0 0

DAY 2
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 PRESS 2 3 M 0 0
2 PUSH PRESS (A) 3 5 M 0 0
3 CHINS (B) 5 5 0 0
4 CG BENCH (A) 5 4 M 0 0.5
5 BB ROWS (B) 5 5 0 0
6 SA DB BENCH (A) 3 12 M 0 0
7 BACK MACHINES (B) 3 15 0 0
FARMERS WALK 2X25YDS
DAY 3
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 ALTITUDE DROP 3 5 VJ HT 0 0
2 DB SNAP DOWNS 3 5 L 0 0
3 B SQ/FR SQ/ HA SB SQ 4 3 M 4 DOWN .55-.65
4 RUSSIAN LEANS 3 5 0 0
5 ISO LUNGE 3 30 SEC 0 0
6 COPE BRIDGE 3 30 SEC 0 0

DAY 4
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 BENCH (A) 3 5 M 0 0.5
2 BB ROWS (B) 3 5 0 0
3 SEATED PRESS (A) 3 5 M 0 0
4 CHINS (B) 3 5 0 0
5 PUSH UPS (A) 3 10 0 0
6 TRX ROWS (B) 3 12 0 0
7 ARM FARM 0 100 0 0
WAITER WALK 2X25YDS
 SPEED POWER
ACCUMULATION WEEK 2
MACRO 1 ACCEL/STRENGTH SPEED
CHAIN BIG ARM
1
GENERAL NECK ROLLS ARM CIRCLES BREAKERS SWINGS TRUNK TWIST WIND MILLS
WARM UP- SIAGON HIP FLEXOR
2
ALL DAYS STRETCH ROCK GRIONER TACT FROG 90/90 SWITCH
3 LEG SWING KNEE PULL IRON EAGLES GRION FLY ROLLING V HIP MARCH
HI CNS WARM UP: ACCEL LO CNS WARM UP: COD HI CNS WARM UP: ACCEL LO CNS WARM UP: COD
THEME: ACCELERATION THEME: TECH/REGEN/GRASS THEME: ACCELERATION THEME: TEMPO/REGEN
VECTOR: HORIZONTAL VECTOR: VERTICAL VECTOR: HORIZONTAL VECTOR:
QUALITY: CON. RFD QUALITY: CAPACITY QUALITY: CON. RFD QUALITY: CAPACITY
EMPHASIS: POWER EMPHASIS: TECH EMPHASIS: POWER EMPHASIS: TECH
GCT/SSC: <300MS GCT/SSC: GCT/SSC: <300MS GCT/SSC:
SPECIFIC WARM UP
EXERCISE DISTANCE YDS REPS EXERCISE DISTANCE YDS REPS EXERCISE DISTANCE YDS REPS EXERCISE DISTANCE YDS REPS
STRIDE 20 X2 STRIDE 20 X2 STRIDE 20 X2 STRIDE 20 X2
STRAIGHT LEG SHUFFLE STRAIGHT LEG SHUFFLE
SKP 20 X2 WALK 10 X2 SKP 20 X2 WALK 10 X2
A SKIP 20 X2 GALLOP 20 X2 A SKIP 20 X2 GALLOP 20 X2
PRIME TIMES PRIME TIMES
(FAST/POWER (FAST/POWER
) 20 X2 SHUFFLE 10 X2 ) 20 X2 SHUFFLE 10 X2
POWER SKIP FOOTBALL SPEED FOOTBALL
DIST. 20 X2 CARIOCA 20 X2 DRIBBLE LOW 20 X2 CARIOCA 20 X2
POWER SKIP X2 LATERAL A X2 SPEED X2 LATERAL A X2
HT 20 X2 SKIP 10 X2 DRIBBLE MID 20 X2 SKIP 10 X2
HIGH KNEE HIGH KNEE
SPEED HOP TO SPEED HOP TO
CHANGE 5,5,10 X2 LATERAL PUSH 20 X2 CHANGE 5,5,10 X2 LATERAL PUSH 20 X2
LATERAL LATERAL
POGO HOP 10 X2 POGO 10 X2 POGO HOP 10 X2 POGO 10 X2
TEN YARD BACKWARD TEN YARD BACKWARD
SPRINT 10 X2 RUN 20 X2 SPRINT 10 X2 RUN 20 X2
STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME
10/15/20 60'S X10
1MIN/3MIN DRIBBLE 10-10-10 X3 3X 15YD 1MIN/3MIN REPS 35 SEC
1 PRIMARY ACCEL LADDER X4 SETS 1 CONTEXT BLEEDS SETS 1 PRIMARY RESISTED TOW X2SETS (30-50% BW) 1 PRIMARY TEMPOS REST
60'S X10 10/15/20
2 POWER REPS 35 SEC 1MIN/3MIN X2 F/B/UNDER/S
CONVERSION BROAD JUMP 5X5 REPS 2 PRIMARY TEMPOS REST 2 PRIMARY ACCEL LADDER SETS 2 ROM HURDLE MOBILTITY KIP
15:15 POGO 15:15 4
3 POWER UH MED BALL ELASTIC SERIES 10YD X6 REPS 1:30MIN EXERCISE
CONVERSION TOSS DISTANCE 5X5 REPS 3 CAPACITY COMPLEX 3ROUNDS 3 SUPPORT VHS (90% BW ) 3 CAPACITY MED BALL TEMPO 5ROUNDS

LB FORCE LB FORCE
4 SUPPORT WT TRAINING EMPHASIS 4 SUPPORT WT TRAINING UPPER 4 SUPPORT WT TRAINING EMPHASIS 4 SUPPORT WT TRAINING UPPER

5 COOL
DOWN COOL DOWN BIKE 5 MINS 5 SMR MOBILITY TARGETED 5 SMR MOBILITY TARGETED 5 RECOVERY HYDROTHERAPY 15 MINUTES

6 RECOVERY HYDROTHERAPY 15 MINUTES 6 RECOVERY HYDROTHERAPY 15 MINUTES 6 RECOVERY MASSAGE

 SPEED POWER
DESCRIPTION LOAD OF 1RM
NAME HEAVY H 85-100%
WEEK 2 MEDUIM M 70-85%
DAY 1 LIGHT L >70%
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 SEATED BB JUMPS 4 3 L 0 2+
2 POWER CLEAN/TB JUMP/ CLN PULL 6 3 M 0 0
3 TBDL/FR SQ/SPLIT SQ 5 5 M 0 0.65
4 HA SL RDL 3 5 M 0 0
5 PLANK 3 30 SEC 45LB 0 0

DAY 2
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 PRESS 2 3 M 0
2 PUSH PRESS (A) 4 4 M 0 0
3 CHINS (B) 6 5 0 0
4 CG BENCH (A) 5 5 M 0 0.45
5 BB ROWS (B) 5 5 0 0
6 SA DB BENCH (A) 3 12 0 0
7 BACK MACHINES (B) 3 15 0 0
FARMERS WALK 2X25YDS
DAY 3
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 ALTITUDE DROP 4 5 VJ HT +3 0 0
2 DB SNAP DOWNS 4 5 L 0 0
3 B SQ/FR SQ/ HA SB SQ 5 3 M 4 DOWN .55-.65
4 RUSSIAN LEANS 3 5 0 0
5 ISO LUNGE 3 30 SEC 0 0
6 COPE BRIDGE 3 30 SEC 0 0

DAY 4
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 BENCH (A) 4 4 M 0 .4-.5
2 BB ROWS (B) 4 5 0 0
3 SEATED PRESS (A) 4 4 M 0 0
4 CHINS (B) 4 5 0 0
5 PUSH UPS (A) 3 10 0 0
6 TRX ROWS (B) 3 12 0 0
7 ARM FARM 0 100 0 0
WAITER WALK 2X25YDS
 SPEED POWER
ACCUMULATION WEEK 3
MACRO 1 ACCEL/STRENGTH SPEED
CHAIN BIG ARM
1
GENERAL NECK ROLLS ARM CIRCLES BREAKERS SWINGS TRUNK TWIST WIND MILLS
WARM UP- SIAGON HIP FLEXOR
2
ALL DAYS STRETCH ROCK GRIONER TACT FROG 90/90 SWITCH
3 LEG SWING KNEE PULL IRON EAGLES GRION FLY ROLLING V HIP MARCH
HI CNS WARM UP: ACCEL LO CNS WARM UP: COD HI CNS WARM UP: ACCEL LO CNS WARM UP: COD
THEME: ACCELERATION THEME: TECH/REGEN/GRASS THEME: ACCELERATION THEME: TEMPO/REGEN
VECTOR: HORIZONTAL VECTOR: VERTICAL VECTOR: HORIZONTAL VECTOR:
QUALITY: CON. RFD QUALITY: CAPACITY QUALITY: CON. RFD QUALITY: CAPACITY
EMPHASIS: POWER EMPHASIS: TECH EMPHASIS: POWER EMPHASIS: TECH
GCT/SSC: <300MS GCT/SSC: GCT/SSC: <300MS GCT/SSC:
SPECIFIC WARM UP
EXERCISE DISTANCE YDS REPS EXERCISE DISTANCE YDS REPS EXERCISE DISTANCE YDS REPS EXERCISE DISTANCE YDS REPS
STRIDE 20 X2 STRIDE 20 X2 STRIDE 20 X2 STRIDE 20 X2
STRAIGHT LEG SHUFFLE STRAIGHT LEG SHUFFLE
SKP 20 X2 WALK 10 X2 SKP 20 X2 WALK 10 X2
A SKIP 20 X2 GALLOP 20 X2 A SKIP 20 X2 GALLOP 20 X2
PRIME TIMES PRIME TIMES
(FAST/POWER (FAST/POWER
) 20 X2 SHUFFLE 10 X2 ) 20 X2 SHUFFLE 10 X2
POWER SKIP FOOTBALL SPEED FOOTBALL
DIST. 20 X2 CARIOCA 20 X2 DRIBBLE LOW 20 X2 CARIOCA 20 X2
POWER SKIP X2 LATERAL A X2 SPEED X2 LATERAL A X2
HT 20 X2 SKIP 10 X2 DRIBBLE MID 20 X2 SKIP 10 X2
HIGH KNEE HIGH KNEE
SPEED HOP TO SPEED HOP TO
CHANGE 5,5,10 X2 LATERAL PUSH 20 X2 CHANGE 5,5,10 X2 LATERAL PUSH 20 X2
LATERAL LATERAL
POGO HOP 10 X2 POGO 10 X2 POGO HOP 10 X2 POGO 10 X2
TEN YARD BACKWARD TEN YARD BACKWARD
SPRINT 10 X2 RUN 20 X2 SPRINT 10 X2 RUN 20 X2
STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME
10/20/30 60'S X10
2 PT 3X 15YD
1MIN/3MIN DRIBBLE 10-10-10 X3 1MIN/3MIN X2SETS REPS 35 SEC
1 PRIMARY ACCEL LADDER X2 SETS 1 CONTEXT BLEEDS SETS 1 PRIMARY RESISTED TOW (30-50% BW) 1 PRIMARY TEMPOS REST
60'S X10 10/20/30
2 POWER REPS 35 SEC 1MIN/3MIN X2 F/B/UNDER/S
CONVERSION BROAD JUMP 5X5 REPS 2 PRIMARY TEMPOS REST 2 PRIMARY ACCEL LADDER SETS 2 ROM HURDLE MOBILTITY KIP
15:15 POGO 10YD X6 REPS 1: 15:15 4
3 POWER UH MED BALL ELASTIC SERIES 30MIN (90% BW EXERCISE
CONVERSION TOSS DISTANCE 5X5 REPS 3 CAPACITY COMPLEX 3ROUNDS 3 SUPPORT VHS ) 3 CAPACITY MED BALL TEMPO 5ROUNDS

LB FORCE LB FORCE
4 SUPPORT WT TRAINING EMPHASIS 4 SUPPORT WT TRAINING UPPER 4 SUPPORT WT TRAINING EMPHASIS 4 SUPPORT WT TRAINING UPPER

5 COOL
DOWN COOL DOWN BIKE 5 MINS 5 SMR MOBILITY TARGETED 5 SMR MOBILITY TARGETED 5 RECOVERY HYDROTHERAPY 15 MINUTES

6 RECOVERY HYDROTHERAPY 15 MINUTES 6 RECOVERY HYDROTHERAPY 15 MINUTES 6 RECOVERY MASSAGE

 SPEED POWER
DESCRIPTION LOAD OF 1RM
NAME HEAVY H 85-100%
WEEK 3 MEDUIM M 70-85%
DAY 1 LIGHT L >70%
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 SEATED BB JUMPS 3 3 L 0 2+
2 POWER CLEAN/TB JUMP/ CLN PULL 3 1 H 0 0
3 TBDL/FR SQ/SPLIT SQ 3 1 H 0 0.45
4 HA SL RDL 3 5 M 0 0
5 PLANK 3 30 SEC 45LB 0 0

DAY 2
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 PRESS 1 2 M 0 0
2 PUSH PRESS (A) 2 2 H 0 0
3 CHINS (B) 3 5 0 0
4 CG BENCH (A) 3 2 M 0 .35-.45
5 BB ROWS (B) 3 5 M 0 0
6 SA DB BENCH (A) 3 8 M 0 0
7 BACK MACHINES (B) 3 15 0 0
FARMERS WALK 2X25YDS
DAY 3
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 ALTITUDE DROP 3 5 VJ+6 IN 0 0
2 DB SNAP DOWNS 3 5 M 0 0
3 B SQ/FR SQ/ HA SB SQ 3 1 H 4 DOWN 0.4
4 RUSSIAN LEANS 3 5 0 0
5 ISO LUNGE 3 30 SEC 0 0
6 COPE BRIDGE 3 30 SEC 0 0

DAY 4
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 BENCH (A) 3 1+1 H 0 0.35
2 BB ROWS (B) 3 5 0 0
3 SEATED PRESS (A) 3 1+1 H 0 0
4 CHINS (B) 3 5 0 0
5 PUSH UPS (A) 3 10 0 0
6 TRX ROWS (B) 3 12 0 0
7 ARM FARM 0 100 0 0
WAITER WALK 2X25YDS
 SPEED POWER
ACCUMULATION WEEK 4
MACRO 1 ACCEL/STRENGTH SPEED
CHAIN BIG ARM
1
GENERAL NECK ROLLS ARM CIRCLES BREAKERS SWINGS TRUNK TWIST WIND MILLS
WARM UP- SIAGON HIP FLEXOR
2
ALL DAYS STRETCH ROCK GRIONER TACT FROG 90/90 SWITCH
3 LEG SWING KNEE PULL IRON EAGLES GRION FLY ROLLING V HIP MARCH
HI CNS WARM UP: ACCEL LO CNS WARM UP: COD HI CNS WARM UP: OFF LO CNS WARM UP: COD
THEME: ACCELERATION THEME: TECH/REGEN/GRASS THEME: ACCELERATION THEME: TEMPO/REGEN
VECTOR: HORIZONTAL VECTOR: VERTICAL VECTOR: HORIZONTAL VECTOR:
QUALITY: CON. RFD QUALITY: CAPACITY QUALITY: CON. RFD QUALITY: CAPACITY
EMPHASIS: POWER EMPHASIS: TECH EMPHASIS: POWER EMPHASIS: TECH
GCT/SSC: <300MS GCT/SSC: GCT/SSC: <300MS GCT/SSC:
SPECIFIC WARM UP
EXERCISE DISTANCE YDS REPS EXERCISE DISTANCE YDS REPS EXERCISE DISTANCE YDS REPS EXERCISE DISTANCE YDS REPS
STRIDE 20 X2 STRIDE 20 X2
STRAIGHT LEG SHUFFLE
SKP 20 X2 WALK 10 X2
A SKIP 20 X2 GALLOP 20 X2
PRIME TIMES
(FAST/POWER
) 20 X2 SHUFFLE 10 X2
POWER SKIP FOOTBALL
DIST. 20 X2 CARIOCA 20 X2
POWER SKIP X2 LATERAL A X2
HT 20 X2 SKIP 10 X2
HIGH KNEE
SPEED HOP TO
CHANGE 5,5,10 X2 LATERAL PUSH 20 X2
LATERAL
POGO HOP 10 X2 POGO 10 X2
TEN YARD BACKWARD
SPRINT 10 X2 RUN 20 X2
STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME
60'S X10
REPS 35 SEC
1 PRIMARY TEST X3 20YD 1 PRIMARY TEMPOS REST

2 POWER F/B/UNDER/S
CONVERSION TEST BROAD JUMP 2 ROM HURDLE MOBILTITY KIP
15:15 4
LB FORCE EXERCISE
3 SUPPORT WT TRAINING EMPHASIS 3 CAPACITY MED BALL TEMPO 5ROUNDS

4 COOL
DOWN COOL DOWN BIKE 5 MINS 4 SUPPORT WT TRAINING UPPER

5 RECOVERY HYDROTHERAPY 15 MINUTES 5 RECOVERY HYDROTHERAPY 15 MINUTES

6 RECOVERY MASSAGE
 SPEED POWER
DESCRIPTION LOAD OF 1RM
NAME HEAVY H 85-100%
WEEK 4 MEDUIM M 70-85%
DAY 1 LIGHT L >70%
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 SEATED BB JUMPS 2 2 L 0 2+
2 POWER CLEAN/TB JUMP/ CLN PULL 1 1 H 0 0
3 TBDL/FR SQ/SPLIT SQ 1 1 H 0 0.45
4 HA SL RDL 2 5 M 0 0
5 PLANK 3 30 SEC 45LB 0 0

DAY 2
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 PRESS 1 2 M 0 0
2 PUSH PRESS (A) 1 2 H 0 0
3 CHINS (B) 3 5 0 0
4 CG BENCH (A) 1 2 M 0 .35-.45
5 BB ROWS (B) 3 5 M 0 0
6 SA DB BENCH (A) 3 6 M 0 0
7 BACK MACHINES (B) 3 15 0 0
FARMERS WALK 2X25YDS
DAY 3
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 ALTITUDE DROP 2 5 VJ+6 IN 0 0
2 DB SNAP DOWNS 2 5 M 0 0
3 B SQ/FR SQ/ HA SB SQ 1 1 H 4 DOWN 0.45
4 RUSSIAN LEANS 2 5 0 0
5 ISO LUNGE 2 30 SEC 0 0
6 COPE BRIDGE 2 30 SEC 0 0

DAY 4
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 BENCH (A) 1 1 H 0 0.35
2 BB ROWS (B) 2 5 0 0
3 SEATED PRESS (A) 1 1 H 0 0
4 CHINS (B) 2 5 0 0
5 PUSH UPS (A) 3 10 0 0
6 TRX ROWS (B) 3 12 0 0
7 ARM FARM 0 100 0 0
WAITER WALK 2X25YDS
 SPEED POWER
TRANSMUTATION WEEK 5
MACRO 2 SPEED/SPEED STRENGTH
CHAIN BIG ARM
1
GENERAL NECK ROLLS ARM CIRCLES BREAKERS SWINGS TRUNK TWIST WIND MILLS
WARM UP- SIAGON HIP FLEXOR
2
ALL DAYS STRETCH ROCK GRIONER TACT FROG 90/90 SWITCH
3 LEG SWING KNEE PULL IRON EAGLES GRION FLY ROLLING V HIP MARCH
HI CNS WARM UP: ACCEL LO CNS WARM UP: COD HI CNS WARM UP: MAX VELOCITY LO CNS WARM UP: COD
THEME: ACCELERATION 3PT TECH THEME: TECH/REGEN/GRASS THEME: MAX VELOCITY THEME: TEMPO/REGEN
VECTOR: HORIZONTAL VECTOR: VERTICAL VECTOR: VERTICAL VECTOR:
QUALITY: CON. RFD QUALITY: CAPACITY QUALITY: ELASTIC/ECCENTRIC QUALITY: CAPACITY
EMPHASIS: POWER EMPHASIS: TECH EMPHASIS: SPEED EMPHASIS: TECH
GCT/SSC: <300MS GCT/SSC: GCT/SSC: >300MS GCT/SSC:
SPECIFIC WARM UP
EXERCISE DISTANCE REPS EXERCISE DISTANCE REPS EXERCISE DISTANCE REPS EXERCISE DISTANCE REPS
STRIDE 20 X2 STRIDE 20 X2 STRIDE 20 X2 STRIDE 20 X2
STRAIGHT LEG SHUFFLE STRAIGHT LEG SHUFFLE
SKP 20 X2 WALK 10 X2 SKP 20 X2 WALK 10 X2
A SKIP 20 X2 GALLOP 20 X2 A SKIP 20 X2 GALLOP 20 X2
PRIME TIMES PRIME TIMES
(FAST/POWER (FAST/POWER
) 20 X2 SHUFFLE 10 X2 ) 20 X2 SHUFFLE 10 X2
POWER SKIP FOOTBALL SPEED FOOTBALL
DIST. 20 X2 CARIOCA 20 X2 DRIBBLE LOW 20 X2 CARIOCA 20 X2
POWER SKIP X2 LATERAL A X2 SPEED X2 LATERAL A X2
HT 20 X2 SKIP 10 X2 DRIBBLE MID 20 X2 SKIP 10 X2
HIGH KNEE HIGH KNEE
SPEED HOP TO SPEED HOP TO
CHANGE 5,5,10 X2 LATERAL PUSH 20 X2 CHANGE 5,5,10 X2 LATERAL PUSH 20 X2
LATERAL LATERAL
POGO HOP 10 X2 POGO 10 X2 POGO HOP 10 X2 POGO 10 X2
TEN YARD BACKWARD TEN YARD BACKWARD
SPRINT 10 X2 RUN 20 X2 SPRINT 10 X2 RUN 20 X2
STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME
3PT 3X20 60'S X10
2MIN/ 5 MIN DRIBBLE 10-10-10 X3 REPS 35 SEC
1 PRIMARY ACCEL 3 SETS 1 CONTEXT BLEEDS SETS 1 CONTEXT WICKETS 3X14 HURDLES 1 PRIMARY TEMPOS REST
60'S X10
2 POWER REPS 35 SEC X3 10 YARD F/B/UNDER/S
CONVERSION HURDLE HOPS 5X5 REPS 2 PRIMARY TEMPOS REST 2 PRIMARY FLY TEN BUILD 2 ROM HURDLE MOBILTITY KIP
VERT TO UH 15:15 POGO 15:15 4
3 POWER MED BALL TOSS ELASTIC SERIES RESISTED FLY X2 20 YARD EXERCISE
CONVERSION DISTANCE 5X5 REPS 3 CAPACITY COMPLEX 3ROUNDS 3 PRIMARY (LIGHT) BUILD (10% BW) 3 CAPACITY MED BALL TEMPO 5ROUNDS

LB FORCE 4 ELASTIC POWER SKIP

4 SUPPORT WT TRAINING EMPHASIS 4 SUPPORT WT TRAINING UPPER ENDURANCE SERIES 5X50YDS 4 SUPPORT WT TRAINING UPPER

5 COOL LB FORCE
DOWN COOL DOWN BIKE 5 MINS 5 SMR MOBILITY TARGETED 5 SUPPORT WT TRAINING EMPHASIS 5 RECOVERY HYDROTHERAPY 15 MINUTES

6 COOL BACKWARD RUN

6 RECOVERY HYDROTHERAPY 15 MINUTES DOWN COOL DOWN 400YDS 6 RECOVERY MASSAGE
 SPEED POWER
DESCRIPTION LOAD OF 1RM
NAME HEAVY H 85-100%
WEEK 5 MEDUIM M 70-85%
DAY 1 LIGHT L >70%
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 (A) SEATED BB JUMPS 3 5 L 0 2+
2 (B) BAND ACCEL JUMP 3 5
3 POWER CLEAN/TB JUMP/ CLN PULL 5 3 M 0 0
4 TBDL/FR SQ/SPLIT SQ 4 2+2 M 0 0.65
5 HA SL RDL 3 5 M 0 0
6 PLANK 3 30 SEC 45LB 0 0

DAY 2
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 LANDMINE PUNCH 3 5 M 0
2 PUSH PRESS (A) 4 5 M 0 0
3 CHINS (B) 4 5 0 0
4 BAND CG BENCH (A) 6 3 L 0 0.5
5 PENDLAY ROWS (B) 5 5 0 0
6 SA DB BENCH (A) 3 5 M 0 0
7 BACK MACHINES (B) 3 12 0 0
FARMERS WALK 2X25YDS
DAY 3
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 DEPTH JUMPS 3 5 VJ HT 0 0
2 ALTITUDE DROPS 3 5 VJ HT +6 0 0
3 B SQ/FR SQ/ HA SB SQ 4 3 M 4 DOWN .55-.65
4 RUSSIAN LEANS 3 5 0 0
5 ISO LUNGE 3 30 SEC 0 0
6 COPE BRIDGE 3 30 SEC 0 0

DAY 4
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 BAND BENCH (A) 5 2+1 M 0 .4-.5
2 BB ROWS (B) 4 5 0 0
3 SEATED PRESS (A) 5 3 M 0 0
4 CHINS (B) 5 5 0 0
5 SA OVH PRESS (A) 3 5 0 0
6 TRX ROWS (B) 3 12 0 0
7 ARM FARM 0 100 0 0
WAITER WALK 2X25YDS
 SPEED POWER
TRANSMUTATION WEEK 6
MACRO 2 SPEED/SPEED STRENGTH
CHAIN BIG ARM
1
GENERAL NECK ROLLS ARM CIRCLES BREAKERS SWINGS TRUNK TWIST WIND MILLS
WARM UP- SIAGON HIP FLEXOR
2
ALL DAYS STRETCH ROCK GRIONER TACT FROG 90/90 SWITCH
3 LEG SWING KNEE PULL IRON EAGLES GRION FLY ROLLING V HIP MARCH
HI CNS WARM UP: ACCEL LO CNS WARM UP: COD HI CNS WARM UP: MAX VELOCITY LO CNS WARM UP: COD
THEME: ACCELERATION THEME: TECH/REGEN/GRASS THEME: MAX VELOCITY THEME: TEMPO/REGEN
VECTOR: HORIZONTAL VECTOR: VERTICAL VECTOR: VERTICAL VECTOR:
QUALITY: CON. RFD QUALITY: CAPACITY QUALITY: ELASTIC/ECCENTRIC QUALITY: CAPACITY
EMPHASIS: POWER EMPHASIS: TECH EMPHASIS: SPEED EMPHASIS: TECH
GCT/SSC: <300MS GCT/SSC: GCT/SSC: >300MS GCT/SSC:
SPECIFIC WARM UP
EXERCISE DISTANCE REPS EXERCISE DISTANCE REPS EXERCISE DISTANCE REPS EXERCISE DISTANCE REPS
STRIDE 20 X2 STRIDE 20 X2 STRIDE 20 X2 STRIDE 20 X2
STRAIGHT LEG SHUFFLE STRAIGHT LEG SHUFFLE
SKP 20 X2 WALK 10 X2 SKP 20 X2 WALK 10 X2
A SKIP 20 X2 GALLOP 20 X2 A SKIP 20 X2 GALLOP 20 X2
PRIME TIMES PRIME TIMES
(FAST/POWER (FAST/POWER
) 20 X2 SHUFFLE 10 X2 ) 20 X2 SHUFFLE 10 X2
POWER SKIP FOOTBALL SPEED FOOTBALL
DIST. 20 X2 CARIOCA 20 X2 DRIBBLE LOW 20 X2 CARIOCA 20 X2
POWER SKIP X2 LATERAL A X2 SPEED X2 LATERAL A X2
HT 20 X2 SKIP 10 X2 DRIBBLE MID 20 X2 SKIP 10 X2
HIGH KNEE HIGH KNEE
SPEED HOP TO SPEED HOP TO
CHANGE 5,5,10 X2 LATERAL PUSH 20 X2 CHANGE 5,5,10 X2 LATERAL PUSH 20 X2
LATERAL LATERAL
POGO HOP 10 X2 POGO 10 X2 POGO HOP 10 X2 POGO 10 X2
TEN YARD BACKWARD TEN YARD BACKWARD
SPRINT 10 X2 RUN 20 X2 SPRINT 10 X2 RUN 20 X2
STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME
3PT 3X20 60'S X10
2MIN/ 5 MIN DRIBBLE 10-10-10 X3 REPS 35 SEC
1 PRIMARY ACCEL 4 SETS 1 CONTEXT BLEEDS SETS 1 CONTEXT WICKETS 3X14 HURDLES 1 PRIMARY TEMPOS REST
60'S X10
2 POWER REPS 35 SEC X3 15 YARD F/B/UNDER/S
CONVERSION HURDLE HOPS 5X5 REPS 2 PRIMARY TEMPOS REST 2 PRIMARY FLY TEN BUILD 2 ROM HURDLE MOBILTITY KIP
VERT TO UH 15:15 POGO 15:15 4
3 POWER MED BALL TOSS ELASTIC SERIES RESISTED FLY X3 20 YARD EXERCISE
CONVERSION DISTANCE 5X5 REPS 3 CAPACITY COMPLEX 3ROUNDS 3 PRIMARY (LIGHT) BUILD (10% BW) 3 CAPACITY MED BALL TEMPO 5ROUNDS

LB FORCE 4 ELASTIC POWER SKIP

4 SUPPORT WT TRAINING EMPHASIS 4 SUPPORT WT TRAINING UPPER ENDURANCE SERIES 5X30 YDS 4 SUPPORT WT TRAINING UPPER

5 COOL ISO/ ECCENTRIC

DOWN COOL DOWN BIKE 5 MINS 5 SMR MOBILITY TARGETED 5 SUPPORT WT TRAINING EMPHASIS 5 RECOVERY HYDROTHERAPY 15 MINUTES

6 COOL BACKWARD RUN

6 RECOVERY HYDROTHERAPY 15 MINUTES DOWN COOL DOWN 400YDS 6 RECOVERY MASSAGE
 SPEED POWER
DESCRIPTION LOAD OF 1RM
NAME HEAVY H 85-100%
WEEK 6 MEDUIM M 70-85%
DAY 1 LIGHT L >70%
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 SEATED BB JUMPS 3 5 L 0 2+
2 BAND ACCEL JUMP 3 5 L
3 POWER CLEAN/TB JUMP/ CLN PULL 6 2 L 0 0
4 TBDL/FR SQ/SPLIT SQ 5 2+1 M 0 0.5
5 HA SL RDL 3 5 M 0 0
6 PLANK 3 30 SEC 45LB 0 0

DAY 2
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 LANDMINE PUNCH 3 5 M 0 0
2 PUSH PRESS (A) 3 5 M 0 0
3 CHINS (B) 3 5 0 0
4 BAND CG BENCH(A) 7 2 L 0 0.5
5 PENDLAY ROWS (B) 5 5 0 0
6 SA DB BENCH (A) 3 5 M 0 0
7 BACK MACHINES (B) 3 12 0 0
FARMERS WALK 2X25YDS
DAY 3
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 DEPTH JUMPS 4 4 VJ HT +3 0 0
2 ALTITUDE DROPS 4 5 VJ HT +9 0 0
3 B SQ/FR SQ/ HA SB SQ 5 1+1 M 4 DOWN .55-.65
4 RUSSIAN LEANS 3 5 0 0
5 ISO LUNGE 3 30 SEC 0 0
6 COPE BRIDGE 3 30 SEC 0 0

DAY 4
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 BAND BENCH (A) 3 2+1 M 0 .4-.5
2 BB ROWS (B) 5 5 0 0
3 SEATED PRESS (A) 5 3 M 0 0
4 CHINS (B) 5 5 0 0
5 SA OVH PRESS (A) 3 5 0 0
6 TRX ROWS (B) 3 12 0 0
7 ARM FARM 0 100 0 0
WAITER WALK 2X25YDS
 SPEED POWER
TRANSMUTATION WEEK 7
MACRO 2 SPEED/SPEED STRENGTH
CHAIN BIG ARM
1
GENERAL NECK ROLLS ARM CIRCLES BREAKERS SWINGS TRUNK TWIST WIND MILLS
WARM UP- SIAGON HIP FLEXOR
2
ALL DAYS STRETCH ROCK GRIONER TACT FROG 90/90 SWITCH
3 LEG SWING KNEE PULL IRON EAGLES GRION FLY ROLLING V HIP MARCH
HI CNS WARM UP: ACCEL LO CNS WARM UP: COD HI CNS WARM UP: MAX VELOCITY LO CNS WARM UP: COD
THEME: ACCELERATION THEME: TECH/REGEN/GRASS THEME: MAX VELOCITY THEME: TEMPO/REGEN
VECTOR: HORIZONTAL VECTOR: VERTICAL VECTOR: VERTICAL VECTOR:
QUALITY: CON. RFD QUALITY: CAPACITY QUALITY: ELASTIC/ECCENTRIC QUALITY: CAPACITY
EMPHASIS: POWER EMPHASIS: TECH EMPHASIS: SPEED EMPHASIS: TECH
GCT/SSC: <300MS GCT/SSC: GCT/SSC: >300MS GCT/SSC:
SPECIFIC WARM UP
EXERCISE DISTANCE REPS EXERCISE DISTANCE REPS EXERCISE DISTANCE REPS EXERCISE DISTANCE REPS
STRIDE 20 X2 STRIDE 20 X2 STRIDE 20 X2 STRIDE 20 X2
STRAIGHT LEG SHUFFLE STRAIGHT LEG SHUFFLE
SKP 20 X2 WALK 10 X2 SKP 20 X2 WALK 10 X2
A SKIP 20 X2 GALLOP 20 X2 A SKIP 20 X2 GALLOP 20 X2
PRIME TIMES PRIME TIMES
(FAST/POWER (FAST/POWER
) 20 X2 SHUFFLE 10 X2 ) 20 X2 SHUFFLE 10 X2
POWER SKIP FOOTBALL SPEED FOOTBALL
DIST. 20 X2 CARIOCA 20 X2 DRIBBLE LOW 20 X2 CARIOCA 20 X2
POWER SKIP X2 LATERAL A X2 SPEED X2 LATERAL A X2
HT 20 X2 SKIP 10 X2 DRIBBLE MID 20 X2 SKIP 10 X2
HIGH KNEE HIGH KNEE
SPEED HOP TO SPEED HOP TO
CHANGE 5,5,10 X2 LATERAL PUSH 20 X2 CHANGE 5,5,10 X2 LATERAL PUSH 20 X2
LATERAL LATERAL
POGO HOP 10 X2 POGO 10 X2 POGO HOP 10 X2 POGO 10 X2
TEN YARD BACKWARD TEN YARD BACKWARD
SPRINT 10 X2 RUN 20 X2 SPRINT 10 X2 RUN 20 X2
STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME
3PT 3X20 60'S X10
2MIN/ 5 MIN DRIBBLE 10-10-10 X3 REPS 35 SEC
1 PRIMARY ACCEL 4 SETS 1 CONTEXT BLEEDS SETS 1 CONTEXT WICKETS 3X14 HURDLES 1 PRIMARY TEMPOS REST
60'S X10
2 POWER REPS 35 SEC X3 20 YARD F/B/UNDER/S
CONVERSION HURDLE HOPS 5X5 REPS 2 PRIMARY TEMPOS REST 2 PRIMARY FLY TEN BUILD 2 ROM HURDLE MOBILTITY KIP
VERT TO UH 15:15 POGO 15:15 4
3 POWER MED BALL TOSS ELASTIC SERIES RESISTED FLY X3 20 YARD EXERCISE
CONVERSION DISTANCE 5X5 REPS 3 CAPACITY COMPLEX 3ROUNDS 3 PRIMARY (LIGHT) BUILD (10% BW) 3 CAPACITY MED BALL TEMPO 5ROUNDS

LB FORCE 4 ELASTIC POWER SKIP

4 SUPPORT WT TRAINING EMPHASIS 4 SUPPORT WT TRAINING UPPER ENDURANCE SERIES 5X50YDS 4 SUPPORT WT TRAINING UPPER

5 COOL ISO/ ECCENTRIC

DOWN COOL DOWN BIKE 5 MINS 5 SMR MOBILITY TARGETED 5 SUPPORT WT TRAINING EMPHASIS 5 RECOVERY HYDROTHERAPY 15 MINUTES

6 COOL BACKWARD RUN

6 RECOVERY HYDROTHERAPY 15 MINUTES DOWN COOL DOWN 400YDS 6 RECOVERY MASSAGE
 SPEED POWER
DESCRIPTION LOAD OF 1RM
NAME
HEAVY H 85-100%
WEEK 7 MEDUIM M 70-85%
DAY 1 LIGHT L >70%
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 (A) SEATED BB JUMPS 3 3 L 0 0
2 (B) BAND ACCEL JUMP 3 3 L 0 0
3 POWER CLEAN/TB JUMP/ CLN PULL 3 1 H 0 0
4 TBDL/FR SQ/SPLIT SQ 3 1 H 0 0.45
5 HA SL RDL 3 5 M 0 0
6 PLANK 3 30 SEC 45LB 0 0

DAY 2
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 LANDMINE PUNCH 3 5 M 0
2 PUSH PRESS (A) 3 2 H 0 0
3 CHINS (B) 3 5 0 0
4 BAND CG BENCH (A) 5 1 M 0 0.5
5 PENDLAY ROWS (B) 4 5 0 0
6 SA DB BENCH (A) 3 5 M 0 0
7 BACK MACHINES (B) 3 12 0 0
FARMERS WALK 2X25YDS
DAY 3
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 DEPTH JUMPS 3 3 VJ+6 IN 0 0
2 ALTITUDE DROPS 3 5 VJ+9 IN M 0 0
3 B SQ/FR SQ/ HA SB SQ 3 1 H 4 DOWN 0.4
4 RUSSIAN LEANS 3 5 0 0
5 ISO LUNGE 3 30 SEC 0 0
6 COPE BRIDGE 3 30 SEC 0 0

DAY 4
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 BAND BENCH (A) 3 1+1 H 0 0.35
2 BB ROWS (B) 4 5 0 0
3 SEATED PRESS (A) 4 3 H 0 0
4 CHINS (B) 4 5 0 0
5 SA OVH PRESS (A) 3 5 0 0
6 TRX ROWS (B) 3 12 0 0
7 ARM FARM 0 100 0 0
WAITER WALK 2X25YDS
 SPEED POWER
REALIZATION WEEK 8
MACRO 2 SPEED/SPEED STRENGTH
CHAIN BIG ARM
1
GENERAL NECK ROLLS ARM CIRCLES BREAKERS SWINGS TRUNK TWIST WIND MILLS
WARM UP- SIAGON HIP FLEXOR
2
ALL DAYS STRETCH ROCK GRIONER TACT FROG 90/90 SWITCH
3 LEG SWING KNEE PULL IRON EAGLES GRION FLY ROLLING V HIP MARCH
HI CNS WARM UP: ACCEL LO CNS WARM UP: OFF HI CNS WARM UP: MAX VELOCITY LO CNS WARM UP: OFF
THEME: ACCELERATION 3PT TECH THEME: THEME: MAX VELOCITY THEME: TEMPO/REGEN
VECTOR: HORIZONTAL VECTOR: VECTOR: VERTICAL VECTOR:
QUALITY: CON. RFD QUALITY: QUALITY: ELASTIC/ECCENTRIC QUALITY: CAPACITY
EMPHASIS: POWER EMPHASIS: EMPHASIS: SPEED EMPHASIS: TECH
GCT/SSC: <300MS GCT/SSC: GCT/SSC: >300MS GCT/SSC:
SPECIFIC WARM UP
EXERCISE DISTANCE REPS EXERCISE DISTANCE REPS EXERCISE DISTANCE REPS EXERCISE DISTANCE REPS
STRIDE 20 X2 STRIDE 20 X2
STRAIGHT LEG STRAIGHT LEG
SKP 20 X2 SKP 20 X2
A SKIP 20 X2 A SKIP 20 X2
PRIME TIMES PRIME TIMES
(FAST/POWER (FAST/POWER
) 20 X2 ) 20 X2
POWER SKIP SPEED
DIST. 20 X2 DRIBBLE LOW 20 X2
POWER SKIP X2 SPEED X2
HT 20 X2 DRIBBLE MID 20 X2
HIGH KNEE HIGH KNEE
SPEED SPEED
CHANGE 5,5,10 X2 CHANGE 5,5,10 X2
POGO HOP 10 X2 POGO HOP 10 X2
TEN YARD TEN YARD
SPRINT 10 X2 SPRINT 10 X2
STATION EXERCISE VOLUME STATION EXERCISE VOLUME STATION EXERCISE VOLUME

1 PRIMARY TEST X3 20YD 1 PRIMARY TEST 40YD

2 POWER 2 POWER
CONVERSION TEST BROAD JUMP CONVERSION TEST VERTICAL JUMP

LB FORCE LB FORCE
3 SUPPORT WT TRAINING EMPHASIS 3 SUPPORT WT TRAINING EMPHASIS

4 COOL 4 COOL
DOWN COOL DOWN BIKE 5 MINS DOWN COOL DOWN BIKE 5 MINS

5 RECOVERY HYDROTHERAPY 15 MINUTES 5 RECOVERY HYDROTHERAPY 15 MINUTES

 SPEED POWER
DESCRIPTION LOAD OF 1RM
NAME
HEAVY H 85-100%
WEEK 8 MEDUIM M 70-85%
DAY 1 LIGHT L >70%
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 SEATED BB JUMPS 2 2 L 0 2+
2 ACCEL JUMP 2 2 0 0
3 POWER CLEAN/TB JUMP/ CLN PULL 1 1 H 0 0
4 TBDL/FR SQ/SPLIT SQ 1 1 TEST H 0 TEST
5 HA SL RDL 2 5 M 0 0
6 PLANK 3 30 SEC 45LB 0 0

DAY 2
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 PUSH PRESS (A) 1 1 H 0 0
2 CHINS (B) 3 5 0 0
3 BAND CG BENCH 3 1 M 0 0.35
4 PENDLAY ROWS (B) 3 5 M 0 0
5 SA DB BENCH (A) 3 3 M 0 0
6 BACK MACHINES (B) 3 12 0 0
FARMERS WALK 2X25YDS
DAY 3
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 DEPTH JUMPS 2 2 VJ+6 IN 0 0
2 ALTITUDE DROPS 2 3 VJ+9 IN 0 0
3 B SQ/FR SQ/ HA SB SQ 1 1 TEST H 0 TEST
4 RUSSIAN LEANS 2 5 0 0
5 ISO LUNGE 3 SEC 0 0
6 COPE BRIDGE 3 30 SEC 0 0

DAY 4
EXERCISE Sets Reps Intensity Load TEMPO SPEED
1 BENCH (A) 1 1 TEST H 0 TEST
2 BB ROWS (B) 2 5 0 0
3 SEATED PRESS (A) 1 1 H 0 0
4 CHINS (B) 2 5 0 0
5 SA OVH PRESS (A) 2 3 0 0
6 TRX ROWS (B) 2 12 0 0
7 ARM FARM 0 100 0 0
WAITER WALK 2X25YDS