PHASE 1 - CONDITIONING (4 SEMANAS)

The focus here is moderate metabolic conditioning

with emphasis on large sequence movements
encompassing the most core feedback possible.
Each day will incorporate 1 main lift to train the
athlete proper sequencing for later phases.

WARM UP
Each Complex consists of 3 workouts. In this Phase
you are to complete each complex 3 times before
moving on to the next complex. So for an example
you will first complete a 15 rep Back Squat (Rest 30
seconds), then a 20 second High Knee Run (Rest 30
seconds), then 8 Front Plank and Reaches on each
arm. Now you have completed 1 complex of those 3
workouts. Rest 2 minutes and repeat 2 more times
before moving on to the final complex.
DAY 1

COMPLEX 1
Back Squats
15 Reps

High Knees
20 Seconds

Front Plank Reach

8 Each Arm

COMPLEX 2
Goblet Squats
15 Reps

Up-downs
10 Reps

Single Leg Glute Bridge

10 Each Leg
DAY 2

COMPLEX 1
Dumbell Bench
15 Reps

Push-Up Plank
30 Seconds

Band Speed Pulls

20 Reps

COMPLEX 2
Bent Over Row
15 Reps

Stability Row and Hold

30 Seconds

Push-Ups
20 Reps

DAY 3 REST DAY

DAY 4

COMPLEX 1
Sprint Sprawls
30 Meters - 5 Reps

Jump Rope
60 Seconds

Basic Crunch
10 Reps

COMPLEX 2
Penultimate Jump
10 Reps

Skater Jumps
10 Reps

Superman Holds
30 Seconds
DAY 5

COMPLEX 1
Romanian Deadlift
15 Reps

Body Iso-Squat
15 Reps

Med Ball Twists

10 Reps

COMPLEX 2
Hip Thrusts
15 Reps

Single Leg Step Up

8 Each Leg

Anti-Rotation band press

15 Reps

DAY 6 REST DAY

DAY 7

MAINTENANCE
Today is all about taking care of your body. Do not
skip today! This is more important than you may
believe.

Foam Roll 10 Minutes

Extended Leg Swings 10 Each

Hydrants 10 Each Way

2 Point Core Activation 10 Each

Wall IT Band Stretch 1 Minute Each

 PHASE 2 - STRENGTH (3 SEMANAS)
Both Lower and Upper 1 workouts will utilize higher rep ranges aimed at
maximal muscle hypertrophy, where workouts 2 will be lower rep
range. This combination of both high and low rep ranges will cause
extraordinary strength gains.

3 movements done back to back

3sets of each Complex
45 second rest between movements
2 minutes between Complexes
DAY 1

COMPLEX 1
Thrusts (12-15 Reps)
Dumbell Reverse Lunge (10 each leg)
Med Ball Rotations off Wall(15 Each
side)

COMPLEX 2
Front Squats (12-15 Reps)
BOSU single leg glute bridge (10 each
leg)
Heavy Band Rotations(15 Each Side)
DAY 2

COMPLEX 1
Single Arm Dumbell Press (12-15 Reps)
Pull Ups (6-10)
Push Up Plank Walk outs(10)
COMPLEX 2
Single Arm Dumbell Row (12-15 Reps)
Push Ups (15-20 Reps)
Hanging Hip Tiltls(10)

DAY 3 REST DAY

DAY 4

COMPLEX 1
Back Squat (5-8 Reps)
Eccentric 1-Leg Squat (8 Each Leg)
Med Ball Chops(20 Reps)
COMPLEX 2
Trap Bar or Traditional D/L (5-8)
1 Leg Romanian D/L (10 Each Leg)
4pt Thoracic Mobility(10 Each Side)
DAY 5

COMPLEX 1
Military Push Press (5-8 Reps)
Single Arm Dumbell Row (8 Each Arm)
Plyo Push Up(10 Reps)
COMPLEX 2
Seated Cable Rows (5-8 Reps)
Single Arm Dumbell Press (10 Each
Arm)
Pull Ups(Max Out)

DAY 6 REST DAY

DAY 7 REST DAY
 Phase 3 Power (3 SEMANAS)
Power Phase is where the real fun starts! Here is where we develop that
explosion everyone craves. It is important that during this phase, like every
other phase you get your mind wrapped around thinking powerful to be
powerful. Each movement is 100% effort with maximum recovery between
sets.

3 movements done back to back

3sets of each Complex
45 second rest between movements
2 minutes between Complexes
DAY 1

COMPLEX 1

Plate Swings(8 Reps)

Toe Pops(15 Reps)
Roll Out Sit-Ups(10 Reps)
COMPLEX 2
Hang Cleans(6 Reps)
Jump Tucks(10 Reps)
Side Plank(30 Sec per side)
DAY 2

COMPLEX 1
Staggered Military Press (6 Reps)
Med Ball Speed Press(10-15 lb ball for
15 reps)
Push Up Plank Shoulder Touches(30
fast)
COMPLEX 2
Bent Over Barbell Row (8 Reps)
Band Drive Arms(12 Reps)
Karate Kid w/ Orbits(10 each direction)
DAY 3

COMPLEX 1

Squats(6 Reps)
Box Jumps(5 Reps)
Leg Swings(20 Per Leg)
COMPLEX 2
Barbell Reverse Lunge(8 Each Leg)
Standing Long Jumps(5 Max Jumps)
Scorpion Mobility(6 each way)
DAY 4

COMPLEX 1

Deadlifts (6 Reps)
Depth Jumps(5 Reps)
Trail Leg Rotations(10 Per Leg)
COMPLEX 2
Power Ups(8 Each Leg)
Goblet Speed Squat(12 Reps)
Hip Flexor Stretch and Reach(60 sec per
side)
 Phase 4 Peak (2 SEMANAS)
During the peak phase athletes will have 2 days of
jump technique training/dunking for reps. The Peak
Phase is used to refine strength/power gains and
maximize CNS response.

MAXIMUM OUTPUT PER

MOVEMENT!
3 movements done back to back
3sets of each Complex
Full Recovery to maintain CNS resposiveness
3-5 minutes between Complexes
DAY 1
COMPLEX 1

Single Leg Mini Bounds(20 Meters)

Happy Feet(10 Meters)
Single Leg Box Jump(6 Reps Per leg)
COMPLEX 2
Momentum-Less Jump Squat and
Hold(8 Reps)
Low Hurdle Hops(8 Reps Per leg)
Heel-Toe Walks (20 Meters)
DAY 2
COMPLEX 1

30 meter accelerations
Skaters 8 Each Way)
Cross Body Spiderman Abs(30 Reps)
AGILITY
6 times for each variation with 30 seconds
rest between passes.
2 minutes between variations.
Ladder Doubles
Ladder in and outs
Ladder In Behinds
Ladder lateral shuffle and sprint out
DAY 3
COMPLEX 1

Body weight Rear Foot Elevated(10 Per

leg)
Jump Tucks 10 Reps
Wipers(10 Reps)
COMPLEX 2
Body Weight 1 Leg RDL (12 Reps)
Depth Rebound Jump (8 Reps)
Rotational Wall Ball (10 Per Side)