Week of 10-30-17

Monday
Dynamic warm up
Agility:
1 Foot load and hop into sprint (5 each leg)
5 yard sprint to cone-10 yard turnaround (x3=1 round)
1 foot box jumps (10 each leg)
:30 balance with plate oh 15 at most (:30 each leg)
x3 each
Strength
AHAP (as heavy as possible while still getting the rep count)
A.
20 Leg press 3x10
20 Leg Curl 3x10
20 Leg extension 3x10
B.
DB snatches 3x16
DB curl to press 3x8 (each arm)
Cable chop 3x8 (each side)
Workout
4 stations
:40 for reps :20 rest and switch x3
1 kb swings
2 sled push
3 db man makers
4 pull ups
Core
Russian slam twist x30
X3

Wednesday
Warm up
Dot game
Plyo-strength
Sideways med ball slams against wall (10 each side)
Banded down jumps (15)
Banded up jump (20)
Step off box jump as high as you can sprint 10 yards (x2)
Rope slams (20 non stop)
X3
Plyo-agility
3 broad jumps then sprint (x5)
2 sideways pushes then sprint (x4)
backwards triple hurdle sprint to cone (x5)
2 workouts
1 pass of the gauntlet
sled push down/sandbag back for time (2 attempts)
Either death by sprints or lava game

Friday
Warm up
Death by sprints or lava game
Strength EMOM(every minute on the minute)
1 db thrusters 14
2 burpees 8
3 kb swings 15
Back Squat
5 sets 10 reps
85
105
115
135
155
(if 10 reps cant be completed stay at that weight for rest of the sets)
workout
150 wall balls for time

Week 10

WEEK VOLUME AND INTENSITY

Light Days

Squat 3x3 60%

Bench 3x3 60%

Dead Lift 3x3 60%

Heavy Days

Squat 3X1+ 95%

Bench 3X1+ 95%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Week 9

WEEK VOLUME AND INTENSITY

Light Days

Squat 3x4 55%

Bench 3x4 55%

Heavy Days

Squat 3X8 75%

Bench 3X2 85%

Deadlift 3x2 85%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Week 8

WEEK VOLUME AND INTENSITY

Light Days

Squat 3x5 50%

Bench 3x5 50%

Dead Lift 3x5 50%

Heavy Days

Squat 3X3 75%

Bench 3X3 75%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Week 7

WEEK VOLUME AND INTENSITY

Light Days

Squat 5x5 50%

Bench 5x5 50%

Heavy Days

Squat 3X3 70%

Bench 3X3 70%

Deadlift 3x3 70%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Week 6

WEEK VOLUME AND INTENSITY

Light Days

Squat 3x3 60%

Bench 3x3 60%

Dead Lift 3x3 60%

Heavy Days

Squat 3X1+ 95% (Go for a double if you can) 

Bench 3X1+ 95% (Go for a double if you can)

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Week 5

Week Volume and Intensity

Light Days

Squat 3x4 55%

Bench 3x4 55%

Heavy Days

Squat 3X2 85%

Bench 3X2 85%

Dead Lift 3x2 85%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Share

Week 4

Week Volume and Intensity

Light Days

Squat 3x5 50%

Bench 3x5 50%

Dead Lift 3x5 50%

Heavy Days

Squat 3X3 75%

Bench 3X3 75%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Share

Week 3

Week Volume and Intensity

Light Days

Squat 3x3 60%

Bench 3x3 60%

Heavy Days

Squat 3X2 80%

Bench 3X2 80%

Deadlift 3X2 80%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat 

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift 

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench 

Week 2 Strength and Performance

11/21-25/16

Week Volume and Intensity

Light Days

Squat 3x4 55%

Bench 3x4 55%

Dead Lift 3x4 55%

Heavy Days

Squat 3X3 75%

Bench 3X3 75%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

PP Strength Programming Starting Next Week

Week 1 (based on previous 3RM Maxes) 

11/14-11/18

Week Volume and Intensity

Light Days

Squat 3x5 50%

Bench 3x5 50%

Heavy Days

Squat 3X3 70%

Bench 3X3 70%

Deadlift 3X3 70%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat 

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift 

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench 

Testing Week

We will be opening our 12 week session up with athlete testing. The test include: 

Speed and agility testing

3 Cone Shuttle 

L Cone 

Ladder Test

40 Yard Shuttle 

Power and Strength

Med Ball Toss 

3 RM Power Clean, Back Squat, Dead Lift, OHP, (High School Only)

Muscular Endurance  

ME Push Up in one Min 

ME Sit ups in one Min 

ME Air Squats 

Lactic Threshold and Recovery 

Repeatably Test