7/23/2019 Off-Season Training #2 (Strength)

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Day 1 Date: W1 - W2 - W3 - W4 - W5 - W6 -

Exercise Sets Reps Intensity Tempo Weight Weight Weight Weight Weight Weight

1a Squat 3-4 4-6 83-93% 3:1:01b Hurdle Hop 3-4 5 0:0:01c Split Stance Rope Chop 3 8 2:2:0

2a Incline Press 3 4-6 3:1:02b Lateral Lunge 8/side 3:1:0

3a Pull Up or Pull Down 3 5-12 3:1:03b SA KB Stand Up 6/side

Day 2 Date: W1 - W2 - W3 - W4 - W5 - W6 -

Exercise Sets Reps Intensity Tempo Weight Weight Weight Weight Weight Weight

1a Hex Bar Deadlift 3-4 2-3 90-95%1b Box Jump 3-4 51c Split Stance Rope Lift 3 8 2:2:0

2a Bench Press 3 2-3 90-95% 3:1:02b Kneeling MB Throw 8 2:1:02c Incline SA W, T, Y 5/each 2:2:2

3a Chest Supported Row 3 8-10 3:2:13b Hip Bridge 8-10 2:2:2

Day 3 Date: W1 - W2 - W3 - W4 - W5 - W6 -

Exercise Sets Reps Intensity Tempo Weight Weight Weight Weight Weight Weight

1a Split Squat 3-4 4-6 3:1:01b Plank Row (on knees) 3 8 2:2:2

2a Single-Leg Deadlift 3-4 6-8 3:1:02b Landmine Press 6-8 3:1:0

3a Direct Core Work 4-53b Injury Prevention

4 Cool Down/Mobility 1 20min

Name:

Phase: Strength