Key
Single Exercise
|
|
Combo-Set (CS1)
|
|
Combo-Set (CS2)
|
|
Circuit
|
|
DB
|
Dumbbell
|
BW
|
Body Weight
|
KB
|
Kettle Bell
|
SA
|
Single Arm
|
Ham
|
Hamstring
|
Phase I
The following chart describes the exercises, sets, reps, %1Rm, and rest between sets, and type of exercise for the strength workouts in Phase I.
Exercise
|
Set
|
Rep
|
Load %
|
Rest btwn Sets
|
Type
|
|
Monday
|
Rest
|
|||||
Tuesday
|
Bench Press
|
4
|
6, 4, 2, 1,
|
1RM
|
5 minutes
|
Single
|
Squat
|
4
|
6, 4, 2, 1,
|
1RM
|
5 minutes
|
Single
|
|
Incline Bench
|
4
|
6, 4, 2, 1,
|
1RM
|
5 minutes
|
Single
|
|
Hang Clean
|
4
|
6, 4, 2, 1,
|
1RM
|
5 minutes
|
Single
|
|
Pullup
|
4
|
Burnout
|
1RM
|
5 minutes
|
Single
|
|
Wed.
|
Rotator
Cuff Warm-up
|
|||||
Bench Press
|
4
|
10, 8, 8, 6
|
60-70%
|
1 minute
|
Single
|
|
Incline Bench
|
3
|
10, 10, 10
|
70%
|
1 minute
|
CS 1
|
|
Tricep Rope
|
3
|
10, 10, 10
|
70%
|
1 minute
|
||
Pushup on Ball
|
2
|
12, 12
|
BW
|
45 seconds
|
Single
|
|
DB Incline Fly
|
3
|
10, 10, 10
|
60-70%
|
1 minute
|
CS 1
|
|
Diamond Pushup
|
3
|
10, 10, 10
|
60-70%
|
1 minute
|
||
Thursday
|
Thera-Band
Glute Activator
|
|||||
Squat
|
4
|
10, 8, 6, 6
|
60-70%
|
1 minute
|
Single
|
|
Curtsey Squat
|
3
|
12, 10, 10
|
60-70%
|
1 minute
|
CS 1
|
|
Step-Up
|
3
|
10, 10, 10
|
60-70%
|
1 minute
|
||
Calf Raises
|
3
|
15, 15, 15
|
Burnout
|
1 minute
|
Single
|
|
Ham on Ball
|
2
|
15, 15
|
BW
|
90 seconds
|
CS 2
|
|
Hamstring Bridge
|
2
|
15, 15
|
BW
|
90 seconds
|
||
Friday
|
Rotator
Cuff Warm-up
|
|||||
Single Arm Row
|
4
|
10, 8, 6, 6
|
60-70%
|
1 minute
|
Single
|
|
Lat Pulls
|
3
|
10, 10, 10
|
60-70%
|
1 minute
|
CS 1
|
|
Barbell Shrugs
|
3
|
10, 10, 10
|
60-70%
|
1 minute
|
||
DB V-Traps
|
3
|
12, 12, 12
|
60-70%
|
1 minute
|
Single
|
|
Rhomboid Press
|
3
|
15, 15, 15
|
BW
|
30 seconds
|
CS 2
|
|
Ball Rollout
|
3
|
15, 15, 15
|
BW
|
30 seconds
|
||
Saturday
|
Rest
|
|||||
Sunday
|
Rest
|
|||||
Phase II
The following chart describes the exercises, sets, reps, %1Rm, and rest between sets, and type of exercise for the strength workouts in Phase II.
Exercise
|
Set
|
Rep
|
Load %
|
Rest btwn Set
|
Type
|
|
Monday
|
Rotator
Cuff Warmup
|
|||||
DB Bench Press
|
4
|
10, 8, 6, 6
|
75-80%
|
45 seconds
|
Single
|
|
Pushup on Ball
|
3
|
10, 10. 8
|
BW
|
1 minute
|
Circuit
|
|
Tricep Rope
|
3
|
10, 10. 8
|
75-85%
|
1 minute
|
||
DB Incline Fly
|
3
|
10, 10. 8
|
75-85%
|
1 minute
|
||
Dips
|
3
|
Burnout
|
BW
|
1 minute
|
CS 1
|
|
Diamond Pushup
|
3
|
Burnout
|
BW
|
1 minute
|
||
Incline Press
|
3
|
10, 10, 10
|
75-85%
|
1 minute
|
Single
|
|
Tuesday
|
Thera-Band
Glute Activator
|
|||||
Single Leg Squat
|
4
|
10, 8, 6, 6
|
75-85%
|
45 Seconds
|
Single
|
|
Curtsey Squat
|
3
|
10, 10. 8
|
75-85%
|
1 minute
|
Circuit
|
|
Reverse Lunges
|
3
|
10, 10. 8
|
75-85%
|
1 minute
|
||
Calf Raises
|
3
|
10, 10. 8
|
75-85%
|
1 minute
|
||
Ham on Ball
|
3
|
15, 15, 15
|
BW
|
90 seconds
|
CS 1
|
|
Hamstring Bridge
|
3
|
15, 15, 15
|
BW
|
90 seconds
|
||
Pistol Squat
|
3
|
10, 10, 8
|
BW
|
1 minute
|
Single
|
|
Wed.
|
Flexibilty
|
|||||
Thursday
|
Rotator
Cuff Warmup
|
|||||
Single Arm Row
|
4
|
10, 8, 6, 6
|
75-85%
|
45 seconds
|
Single
|
|
DB V-Traps
|
3
|
10, 10, 8
|
75-85%
|
1 minute
|
Circuit
|
|
Plank
|
3
|
30 seconds
|
BW
|
1 minute
|
||
Lat. Pulls
|
3
|
10, 10, 8
|
75-85%
|
1 minute
|
||
Rhomboid Press
|
3
|
15, 15, 15
|
BW
|
45 seconds
|
CS 1
|
|
Roman Chair
|
3
|
15, 15, 15
|
BW
|
45 seconds
|
||
Barbell Shrug
|
3
|
10, 10. 8
|
75-85%
|
1 minute
|
Single
|
|
Friday
|
Thera-Band
Glute Activator
|
|||||
Hang-Clean
|
4
|
10, 8, 6, 6
|
75-85%
|
90 seconds
|
Single
|
|
Box Jumps
|
5
|
15, 15, 15,15
|
30"
|
1 minute
|
Single
|
|
Split Squat Jumps
|
3
|
12, 12, 12
|
BW
|
1 minute
|
CS 1
|
|
Skaters
|
3
|
12, 12, 12
|
BW
|
1 minute
|
||
Plank to Press
|
3
|
12, 12, 12
|
BW
|
1 minute
|
CS 2
|
|
KB SA Snatch
|
3
|
12, 12, 12
|
16kg
|
1 minute
|
||
Saturday
|
Rest
|
|||||
Sunday
|
Speed
|
|||||
Phase III
The following chart describes the exercises, sets, reps, %1Rm, and rest between sets, and type of exercise for the strength workouts in Phase III.
Exercise
|
Set
|
Rep
|
Load %
|
Rest btwn Set
|
Type
|
|
Monday
|
Thera-Band
Glute Activator
|
|||||
Hang-Clean
|
4
|
8, 6, 4, 4
|
85-95%
|
90 seconds
|
Single
|
|
Single Arm Pushup
|
3
|
8, 8, 6
|
BW
|
1 minute
|
CS 1
|
|
KB SA Snatch
|
3
|
12, 12, 10
|
24kg
|
1 minute
|
||
Box Jumps
|
3
|
12, 12, 12
|
40"
|
1 minute
|
Circuit
|
|
Split Squat Jumps
|
3
|
12, 12, 12
|
BW
|
1 minute
|
||
Skaters
|
3
|
12, 12, 12
|
BW
|
1 minute
|
||
Tuesday
|
Rotator
Cuff Warmup
|
|||||
Bench Press
|
4
|
8, 6, 4, 4
|
85-95%
|
90 seconds
|
Single
|
|
DB Incline Fly
|
3
|
10, 8, 8
|
85-95%
|
1 minute
|
Circuit
|
|
Tricep on Ball
|
3
|
10. 8. 8
|
BW
|
1 minute
|
||
Alligator Walk
|
3
|
10. 8. 8
|
BW
|
1 minute
|
||
Pushup on Ball
|
3
|
10, 8, 8
|
BW
|
1 minute
|
CS 1
|
|
Tricep on Rope
|
3
|
10, 8, 8
|
85-95%
|
1 minute
|
||
Dips
|
3
|
Burnout
|
BW
|
90 seconds
|
Single
|
|
Wed.
|
Thera-Band
Glute Activator
|
|||||
Squat
|
4
|
8, 6, 4, 4
|
85-95%
|
90 seconds
|
Single
|
|
Pistol Squat
|
3
|
10. 8. 8
|
85-95%
|
1 minute
|
Circuit
|
|
Glute/Hams
|
3
|
10. 8. 8
|
BW
|
1 minute
|
||
Curtsey Squat
|
3
|
10. 8. 8
|
85-95%
|
1 minute
|
||
Ham on Ball
|
3
|
10, 10, 10
|
BW
|
1 minute
|
CS 1
|
|
Hamstring Bride
|
3
|
10, 10, 10
|
BW
|
1 minute
|
||
Reverse Lunge
|
3
|
10, 8, 8
|
85-95%
|
1 minute
|
Single
|
|
Thursday
|
Flexibilty
|
|||||
Friday
|
KB Swings
|
4
|
20, 20, 20. 20
|
Heavy
|
90 seconds
|
Single
|
Lateral Box Jump
|
4
|
15, 15, 15, 15
|
BW
|
1 minute
|
CS 1
|
|
Box Jumps
|
4
|
15, 15, 15, 15
|
40"
|
1 minute
|
||
Plank to Press
|
3
|
12, 12, 12
|
BW
|
1 minute
|
CS 2
|
|
KB SA Snatch
|
3
|
15, 15, 15
|
24kg
|
1 minute
|
||
Split Frog Jump
|
3
|
15, 15, 15
|
BW
|
90 seconds
|
Single
|
|
Saturday
|
Rotator
Cuff Warmup
|
|||||
Single Arm Row
|
4
|
8, 6, 4, 4
|
85-95%
|
90 seconds
|
Single
|
|
Barbell Shrugs
|
3
|
10, 8, 8
|
85-95%
|
1 minute
|
Circuit
|
|
Ball Rollout
|
3
|
10. 8. 8
|
BW
|
1 minute
|
||
Rhomboid Press
|
3
|
10. 8. 8
|
BW
|
1 minute
|
||
Seated Cable Row
|
3
|
10, 8, 8
|
85-95%
|
1 minute
|
CS 1
|
|
Barbell Shrugs
|
3
|
10, 8, 8
|
85-95%
|
1 minute
|
||
Roman Chair
|
3
|
Burnout
|
BW
|
90 seconds
|
CS 2
|
|
Pullup
|
3
|
Burnout
|
BW
|
90 seconds
|
||
Sunday
|
Rest
|
|||||
Phase IV
The following chart describes the exercises, sets, reps, %1Rm, and rest between sets, and type of exercise for the strength workouts in Phase IV.
Exercise
|
Set
|
Rep
|
Load %
|
Rest btwn Set
|
Type
|
|
Monday
|
Thera-Band
Glute Activator
|
|||||
KB Swings
|
4
|
20, 20, 20. 20
|
Heavy
|
90 seconds
|
Single
|
|
Lateral Box Jump
|
4
|
15, 15, 15, 15
|
BW
|
1 minute
|
CS 1
|
|
Box Jumps
|
4
|
15, 15, 15, 15
|
40"
|
1 minute
|
||
Plank to Press
|
3
|
12, 12, 12
|
BW
|
1 minute
|
CS 2
|
|
KB SA Snatch
|
3
|
15, 15, 15
|
24kg
|
1 minute
|
||
Hang-Clean
|
4
|
8, 6, 4, 4
|
90%
|
90 seconds
|
Single
|
|
Tuesday
|
Thera-Band
Glute Activator
|
|||||
Squat
|
4
|
8, 6, 4, 4
|
90%
|
90 seconds
|
Single
|
|
Curtsey Squat
|
3
|
10, 10. 8
|
90%
|
1 minute
|
Circuit
|
|
Reverse Lunges
|
3
|
10, 10. 8
|
90%
|
1 minute
|
||
Calf Raises
|
3
|
10, 10. 8
|
90%
|
1 minute
|
||
Ham on Ball
|
3
|
10, 10, 10
|
BW
|
1 minute
|
CS 1
|
|
Hamstring Bride
|
3
|
10, 10, 10
|
BW
|
1 minute
|
||
Wed.
|
Rotator
Cuff Warmup
|
|||||
Single Arm Row
|
4
|
8, 6, 4, 4
|
90%
|
90 seconds
|
Single
|
|
Bench Press
|
4
|
8, 6, 4, 4
|
85-95%
|
90 seconds
|
Single
|
|
Barbell Shrugs
|
3
|
10, 8, 8
|
85-95%
|
1 minute
|
Circuit
|
|
Ball Rollout
|
3
|
10. 8. 8
|
BW
|
1 minute
|
||
Rhomboid Press
|
3
|
10. 8. 8
|
BW
|
1 minute
|
||
DB Incline Fly
|
3
|
10, 8, 8
|
85-95%
|
1 minute
|
Circuit
|
|
Tricep on Ball
|
3
|
10. 8. 8
|
BW
|
1 minute
|
||
Alligator Walk
|
3
|
10. 8. 8
|
BW
|
1 minute
|
||
Thursday
|
Rest
|
|||||
Friday
|
Rotator
Cuff Warmup
|
|||||
Thera-Band
Glute Activator
|
||||||
Curtsey Squat
|
3
|
10, 10. 8
|
75%
|
1 minute
|
Circuit
|
|
Reverse Lunges
|
3
|
10, 10. 8
|
75%
|
1 minute
|
||
Calf Raises
|
3
|
10, 10. 8
|
75%
|
1 minute
|
||
Seated Cable Row
|
3
|
10, 8, 8
|
75%
|
1 minute
|
CS 1
|
|
Barbell Shrugs
|
3
|
10, 8, 8
|
75%
|
1 minute
|
||
Plank to Press
|
3
|
12, 12, 12
|
BW
|
1 minute
|
CS 2
|
|
KB SA Snatch
|
3
|
12, 12, 12
|
16kg
|
1 minute
|
||
Saturday
|
Bench Press
|
4
|
6, 4, 2, 1,
|
1RM
|
5 minutes
|
Single
|
Squat
|
4
|
6, 4, 2, 1,
|
1RM
|
5 minutes
|
Single
|
|
Incline Bench
|
4
|
6, 4, 2, 1,
|
1RM
|
5 minutes
|
Single
|
|
Hang Clean
|
4
|
6, 4, 2, 1,
|
1RM
|
5 minutes
|
Single
|
|
Pullup
|
4
|
Burnout
|
1RM
|
5 minutes
|
Single
|
|
Sunday
|
Rest
|
|||||
Notes
General
It is important to realize that this plan is a skeleton. Every athlete is unique, and it may be necessary to change and modify many of these exercises and numbers depending on how my athlete looks during his workouts. I want to ensure that technique stays strong throughout the duration of his workouts, and that will be the main factor when assessing progress and work capacity.
%1RM Ranges
Also, I want to clarify that when I have a range of %1RM (i.e. 85-95% in Phase III), I am planning to hit both the low and high numbers of that range during a phase. These charts are designed using phases, and not individual workouts. As you will see in "Training Schedule," Phase II and III are each three weeks long. During the first week of Phase III, I will be aiming to push my athlete to 85% of his 1RM. However, at the end of week three, he should be exceeding 85%, and should be closer to 95% of his original 1RM.
During Phase I have also included ranges of %1RM, even though this phase is one week long. This is because the athlete may not previously performed some of my exercises before, and he may have no reference point. He may be learning the movement for the very first time on set one, but by set three he understands the movement and can increase resistance very quickly.
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