Jumps 1) Ankle Rocker Jumps 4x6

2) SL Ankle Stair Jumps 4x2/s (@ Home?)

A1) HS Split Squat

380
Date Week Sets Reps Tempo Load
8/20 1 6 2/side 82.50%
2 6 2/side 85
3 6 2/side 82,85,87

A2) Ankle Wipers 7x10/side

B1) GHR

Week Sets Reps Rest Tempo

1 8 4 25s
2 8 4 25s
3 6 4 25s

B2) Contralateral GHR Row

Week Sets Reps Rest Load

1 8 5/side 25s
2 8 5/side 25s
3 6 5/side 25s

C1) DB Reverse Lunge

*Use feel for weight vs percentage
Week Sets Reps Rest Load
1 4 6/side 25s 65%
2 4 6/side 25s 65%
3 2 6/side 25s 65%

C2) Off Bench Glute Med-Abduction

Week Sets Reps Rest Tempo

1 4 10/side 25s
2 4 10/side 25s
2 10/side 25s
D1) Off Bench Prone Hip Flexion

Week Sets Reps Rest Tempo

1 3 10/side 25s
2 3 10/side 25s
3 3 10/side 25s

D2) B-Stance RDL

Week Sets Reps Tempo Load

1 3 6/side
2 3 6/side
3 3 6/side

Fast Twitch Capacity Work: Step Mill 3 Min On 3 Min Of

x3 Sets

**At some point during the day: not necessarily during or immediately following workout.**
Isometric Calf Holds 3x30s Per Position Per Side
1) Extended Hip and Knee
2) Extended Hip, Flexed Knee
3) Flexed Hip and Flexed Knee
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
315

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

+10 +10 +10 +10 +10 +10

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

40 40 40 40 40 40

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

70 70 70 70

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

70 70 70 70
1) Explosive Push-Ups 3x4
2) Band Pull-Aparts 4x20

A) BB Bench Press

Date Week Sets Reps Rest Load

8/21 1 10 2 25s 82.5
2 10 2 25s 85
3 8 2 25s 87.5

A2) DB Reverse Flyes 5x8-75s Rest

B1) DB Row

Week Sets Reps Rest Tempo

1 10 3/side 3s ISO
2 10 3/side 3s ISO
3 8 3/side 3s ISO

B2) Underhand Band Pull-Aparts

Week Sets Reps Rest Tempo

1 5 8 3s ISO
2 5 8 3s ISO
3 5 8 3s ISO

C1) 1-Arm DB Incline Press

Week Sets Reps Rest Load

1 4 6/side 25s
2 4 6/side 25s
3 4 6/side 25s

C2) 1-Arm Farmer's Walks or Holds

Week Sets Reps Rest Tempo

1 4 30s 25s
2 4 30s 25s
3 4 30s 25s
D1) Seated Rows

Week Sets Reps Rest Tempo

1 3 8 25s
2 3 8 25s
3 3 8 25s

D2) Paloff Press

Week Sets Reps Rest Load

1 3 8/side 25s
2 3 8/side 25s
3 3 8/side 25s

D3) DB Triceps Extensions

Week Sets Reps Rest Load

1 3 8 25s
2 3 8 25s
3 3 8 25s
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
245 245 245 245 245 245

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

85

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

75 75 75 75

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

 Sets Time Rest
A1) Left Arm DB Bench Press OC 3 30s 10s
A2) Right Leg DB Bulgarian Split Squat OC 3 30s 10s
A3) Right Arm DB Bench Press OC 3 30s 10s
A4) Left Leg DB Bench Press OC 3 30s 20s
B1) Right Leg B-Stance RDL OC 3 30s 10s
B2) Left Arm DB Row OC 3 30s 10s
B3) Left Leg B-Stance RDL OC 3 30s 10s
B4) Right Arm DB Row OC 3 30s 20s
C1) DB Shoulder Press OC 3 30s 10s
C2) Chin-Up OC 3 30s 10s
D1) JM DB Press OC 3 30s 10s
D2) BB Curl OC 3 30s 10s

Fast Twitch Capacity Work: Step Mill 3 Min On 3 Min Of

x3 Sets

**At some point during the day: not necessarily during or immediately following workout.**
Isometric Calf Holds 3x30s Per Position Per Side
1) Extended Hip and Knee
2) Extended Hip, Flexed Knee
3) Flexed Hip and Flexed Knee
1) Serratus Slides w/ Foam Roller 3x8 (@ Home)
2) Cable External Rotations @ Side 3x10/side
A1) Chin-Ups

Date Week Sets Reps Rest Load

8/23 1 10 3 25s
2 10 3 25s
3 8 3 25s
A2) 2-Arm Prone Trap Raise 7x8-75s Rest

B1) Close Grip Bench Press

85-90 Straight Bench 305
Week Sets Reps Rest Load
1 8 5 25s 80
2 8 5 25s 82
3 8 5 25s 85

B2) Chest Supported Rows

Week Sets Reps Rest Load

1 5 8 45s
2 5 8 45s
5 8 45s

C1) BO DB High Rows

Week Sets Reps Rest Load

1 4 8/side 25s
2 4 8/side 25s
3 4 8/side 25s

C2) Medial Delt Massacre

Circles F, Circles B, Raise, 10s Hold
Week Sets Reps Rest Load
1 3 8 Each 45s
2 3 8 Each 45s
3 3 8 each 45s
D1) DB Curls

Week Sets Reps Rest Load

1 3 8 25s
2 3 8 25s
3 3 8 25s

D2) 1-Arm Farmer's Carry

Week Sets Reps Rest Load

1 3 30yds/side 45s
2 3 30yds/side 45s
3 3 30yds/side 45s

D3) Ab Wheel Roll-Outs 3x8 (Can be done @ Home)

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

215 215 215 215 215 215

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

+115 +115 +115 +115 +115

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

55 55 55 55

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

10 12.5 12.5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
45 45 45

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

70 70 70
205 205
1) Ankle Rocker Jumps 4x6
2) SL Ankle Stair Jumps 4x2/s

A) HS Split Squat w/ Heel Up

380.00
Date Week Sets Reps Rest Load
8/24 1 6 3/side 25s 75%
2 6 3/side 25s 77.5%
3 6 3/side 25s 80%

A2) SL Ankle Rocker Squat 6x6/side

B1) DB Bulgarian Split Squat

Week Sets Reps Rest Tempo

1 5 5/side 25s
2 5 5/side 25s
3 5 5/side 25s

B2) Prone Hip Flexion Off Bench

Week Sets Reps Rest Tempo

1 4 10/side 45s
2 4 10/side 45s
3 4 10/side 45s

C1) Off Bench Groin Adduction

Week Sets Reps Rest Tempo

1 4 10/side
2 4 10/side
3 3 10/side

C2) 45 Degree Back Extensions-Single Leg

Week Sets Reps Rest Tempo

1 4 6/side
 2 4 6/side
3 3 6/side

Fast Twitch Capacity Work: Step Mill 3 Min On 3 Min Of

x3 Sets

**At some point during the day: not necessarily during or immediately following workout.**
Isometric Calf Holds 3x30s Per Position Per Side
1) Extended Hip and Knee
2) Extended Hip, Flexed Knee
3) Flexed Hip and Flexed Knee
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Exercise Link
Ankle Rocker Jumps https://www.youtube.com/watch?v=0V24K0siNXk
Ankle Wipers https://www.youtube.com/watch?v=qY8fKd7hHAw
Off Bench Glute Med-Abduction https://www.youtube.com/watch?v=fU-lrLL9ILc

DB Bench OC https://www.youtube.com/watch?v=tX81CTKEciI
Bulgarian Split Squat OC https://www.youtube.com/watch?v=nSIPWMjK8R8
B-Stance RDL OC https://www.youtube.com/watch?v=rKYO2Kg0-8M
DB Row OC https://www.youtube.com/watch?v=a2GasNb4AH0
Chin-Up OC https://www.youtube.com/watch?v=tF54dzs0h-s
JM Press OC https://www.youtube.com/watch?v=qjIg0b21CDw
BB Curl OC https://www.youtube.com/watch?v=UGncE-C5nP4

2-Arm Prone Trap Raise

SL Ankle Rocker Squats https://www.youtube.com/watch?v=am40ESnVOpQ

Off Bench Groin Adduction https://www.youtube.com/watch?v=h-OPZWoWhJI

Step Mill https://www.youtube.com/watch?v=DW_mIsr_uaY&t=1s

Better Option https://www.youtube.com/watch?v=8j8jUXXD5iM&t=6s
Coaching Points
Keep Toes Off The Ground, Push Knee over toes, pause, explode (if you do it right you'll barely get off the ground)
Pull Toes as far back as possible, side to side
Obviously no partner and not eccentric, just up and down

Bend Over Make a Y both arms

Hold on if you need, Don’t Let toes touch on way down

Fast forward to 4:29 Have it on a slow setting, two stairs at a time, explode up
Fast forward to 0:41. Buy Orange Bands from Elitefts, tie them around something at base of stairs explode up two co
 Sets Time Rest Weight
A1) Left Arm 3 10s 10s 85lbs
A2) Right Leg 3 10s 10s 75lbs
A3) Right Arm 3 10s 10s 85lbs
A4) Left Leg 3 10s 20s 75lbs
B1) Right Leg 3 10s 10s 225
B2) Left Arm 3 10s 10s 85
B3) Left Leg 3 10s 10s 225
B4) Right Ar 3 10s 20s 85
C1) DB Should 3 10s 10s 45
C2) Chin-Up 3 10s 10s
D1) JM DB Pre 3 10s 10s 25
D2) BB Curl O 3 10s 10s 45