Phase 1

Day 1 Exercise Cues Volume Week 1 Loading Week 2 Loading Week 3 Loading Week 4 Loading

Movement Prep Speed Press Use heel elevation. Use KBs or DBs. 3 x 8 - 10 / side RPE 5 - 6 RPE 5 - 6 RPE 5 - 6 RPE 5 - 6

A1 Block Snatch: 1 Power + 1 Full 4 x 1+1

B1 Clean Pull with Dip 3x3 90% of best clean 95% of best clean 100% of best clean 100% of best clean

C1 Pause Front Squat 2 second pause in the bottom of the squat. 1x4 Build to a heavy 4 @ RPE 8 Build to a heavy 4 @ RPE 8.5 Build to a heavy 4 @ RPE 9 Build to a heavy 4 @ RPE 9

D1 Side Lying Hip Lifts 3 x 10 - 15 / side BW to 10kg BW to 10kg BW to 10kg BW to 10kg

D2 L - Sit Use an Ab mat for these. For Time Accumulate 90sec Accumulate 90sec Accumulate 120sec Accumulate 120sec

Day 2 Exercise Cues Volume Week 1 Loading Week 2 Loading Week 3 Loading Week 4 Loading

Jog 5 minutes Run 2 laps

Rudiment Hop Series 2 x 10m Light Landings Light Landings Light Landings Light Landings

Skips for Height Roll from heel to toe. 2 x 10m Medium Intensity Medium Intensity Medium Intensity Medium Intensity

Skips for Distance Roll from heel to toe. 2 x 20m Medium Intensity Medium Intensity Medium Intensity Medium Intensity
Sprint Session
Scissor Bounds Focus on switching the legs. 2 x 20m Medium Intensity Medium Intensity Medium Intensity Medium Intensity

Dribble Series 2 x 20m Light Intensity Light Intensity Light Intensity Light Intensity

Heavy 10m Resisted Sprint Alternative: Hill or Prowler Resisted 4x1 20 - 40% of BW 20 - 40% of BW 30 - 40% of BW 30 - 40% of BW

Medium 20m resisted sprint Alternative: Hill or Prowler Resisted 4x1 10 - 15% of BW 10 - 15% of BW 10 - 15% of BW 10 - 15% of BW

A1 Block Power Clean + Block Full Clean 4 x 1+1 RPE 7 / 70 - 75% RPE 8 / 75% RPE 8 / 80 - 82.5% RPE 8 -9 / 80 - 85%+

B1 Push Press 3x4 RPE 7 - 8 / 70% RPE 7 - 8 / 70 - 75% RPE 8 / 75 - 80% RPE 8 -9 / 80%+

C1 Chin Ups 3x6-8 BW or Loaded BW or Loaded BW or Loaded BW or Loaded

D1 Alternating Incline DB Bench Press 3 x 12-15 RPE 7 -8 RPE 8 - 8.5 RPE 8 - 8.5 RPE 8 - 9
 Phase 1
Day 3 Exercise Cues Volume Week 1 Loading Week 2 Loading Week 3 Loading Week 4 Loading

Movement Prep Slouching Split Squat 2x5 BW BW or Loaded, RPE 5-6 BW or Loaded, RPE 5-6 BW or Loaded, RPE 5-6

3 sec eccentric to the bottom of the squat. These should

A1 Tempo Back Squat 3x5 RPE 7-8 RPE 8 RPE 8 RPE 8 - 8.5
be 'pretty' squats.

B1 Snatch Grip RDL Use straps. 3 x 8-10 RPE 7-8 RPE 8 RPE 8 RPE 8 - 8.5

C1 Barbell Row 2 second pause in the bottom of the squat. 3 x 8-10 RPE 7-8 RPE 8 RPE 8-9 RPE 8-9

C2 Weighted Dips Prioritize ROM > Loading ot Reps 3x 8-10 BW or Loaded BW or Loaded BW or Loaded BW or Loaded

D1 Hammer Curls 5 x 10 - 15 RPE 8-9 RPE 9-10 RPE 9-10 RPE 10

D2 Chest Supported Lateral Raises Use an Ab mat for these. 5x 10 / side RPE 8-9 RPE 9-10 RPE 9-10 RPE 10

Day 4 Exercise Cues Volume Week 1 Loading Week 2 Loading Week 3 Loading Week 4 Loading

Be as explosive as possible - Make some noise when you

Forward Throw 2x6 3 - 5kg ball 3 - 5kg ball 3 - 5kg ball 3 - 5kg ball
throw!

Be as explosive as possible - Make some noise when you

Behind the Head Throw 2x6 3 - 5kg ball 3 - 5kg ball 3 - 5kg ball 3 - 5kg ball
throw!

Throws & Jumps

Deep Forward Leaps Focus on rolling through the foot as you transition 2 x 20m Light Intensity Light Intensity Light Intensity Light Intensity
through the reps.

Skater Bound 2 x 10m / side Light Intensity Light Intensity Light Intensity Light Intensity

Rocker Box Jump 3x3 BW or 10kg DBs+ or as necessary. BW or 10kg DBs+ or as necessary. BW or 10kg DBs+ or as necessary. BW or 10kg DBs+ or as necessary.

A1 Muscle Snatch In the warm-up sets stay on the toes at the top of the pull. 3x3 RPE 5 -6 RPE 6 -7 RPE 7 Build up to a heavy triple for the day.

B1 Clean & Jerk 2 Cleans, 1 Split Jerk 3 x 2+1 RPE 7 / 70 - 75% RPE 8 / 75% RPE 8 / 80 - 82.5% RPE 8 -9 / 80 - 85%

Slow pull off the floor stopping around mid-thigh. Pause

C1 Clean Deadlift 3x3 90% of best clean 95 -100% of best clean 100 - 110% of best clean 100 - 120% of best clean
for 2 sec here.

D1 Chest Supported Upward Fly 5 x 10 RPE 8 - 9 RPE 9 - 10 RPE 9 - 10 RPE 9 - 10

D2 Tricep Pushdown 5 x 10 RPE 8 -9 RPE 9 - 10 RPE 9 - 10 RPE 10

 Phase 2
Day 1 Exercise Cues Volume Week 1 Loading Week 2 Loading Week 3 Loading Week 4 Loading

Movement Prep Sots Press 3x5 RPE 5-6 RPE 5-6 RPE 5-6 RPE 5-6
Elevate your heels. If needed regress to speed press.

A1 Block Snatch 4x2 RPE 8 / 75% RPE 8 / 80 - 82.5% RPE 8 - 9 / 80 - 85% RPE 8 - 9 / 82.5 - 87.5%

B1 Clean Pull with Dip 3x3 90% of best clean 90% of best clean 95 -100% of best clean 100 - 110% of best clean
2 sec pause. Aim to accumulate volume on Phase 1 top
C1 Pause Front Squat 3x3 RPE 7-8 RPE 8 RPE 8 RPE 8-8.5
set.
D1 Adductor Hip Lifts 3 x 6-10 / side BW to 10kg BW to 10kg BW to 10kg BW to 10kg

D2 Strict Toes To Bar 3 x 10 - 15 BW BW BW BW

Day 2 Exercise Cues Volume Week 1 Loading Week 2 Loading Week 3 Loading Week 4 Loading

Jog 5 minutes Run 2 laps

Rudiment Hop Series 2 x 10m Light Landings Light Landings Light Landings Light Landings

Skips for Height Roll from heel to toe. 2 x 10m Medium Intensity Medium Intensity Medium Intensity Medium Intensity

Skips for Distance Roll from heel to toe. 2 x 20m Medium Intensity Medium Intensity Medium Intensity Medium Intensity

Sprint Session Scissor Bounds Focus on switching the legs. 2 x 20m Medium Intensity Medium Intensity Medium Intensity Medium Intensity

Dribble Bleed Dribble into upright running 2 x 30m Light Intensity Light Intensity Light Intensity Light Intensity

Medium 20m resisted sprint Alternative: Hill or Prowler Resisted 6 x1 10 - 15lkg / 10 - 15% of BW 11 - 15lkg / 10 - 15% of BW 12 - 15lkg / 10 - 15% of BW 13 - 15lkg / 10 - 15% of BW

20m Unresisted sprint 4x1 Maximal Intensity Maximal Intensity Maximal Intensity Maximal Intensity

A1 Block Full Clean 5 x1 RPE 8 / 80 - 85% RPE 8 - 8.5 / 80 - 85% RPE 8 - 9 / 82.5 - 87.5% RPE 8 - 9 / 82.5 - 87.5%

B1 Push Jerk + Split Jerk 3 x 1+1 RPE 7 - 8 / 70 - 75% RPE 8 / 75% RPE 8 / 80 - 82.5% RPE 9 / 80 - 85%

1x4,2x Build to a 4RM, then 2 sets AMRAP Build to a 4RM, then 2 sets AMRAP Build to a 4RM, then 2 sets AMRAP Build to a 4RM, then 2 sets AMRAP
C1 Weighted Chin Ups
AMRAP sets with 50% less or BW. with 50% less or BW. with 50% less or BW. with 50% less or BW.

C2 DB Bench Press 3 x 15 RPE 8 -8.5 RPE 8 - 8.5 RPE 8 - 9 RPE 8 - 9

 Phase 2
Day 3 Exercise Cues Volume Week 1 Loading Week 2 Loading Week 3 Loading Week 4 Loading

Movement Prep Kickstand Hinge 2 x 10 / side RPE 5-6 RPE 5-6 RPE 5-6 RPE 5-6

Double Dip + Jump Lunge Place plate(s) under the front foot 2 x 6 / side Medium Intensity Medium Intensity Medium Intensity Medium Intensity

A1 Block Snatch Pull with Dip / Panda Pull 3x3 100-110% of best snatch 100-110% of best snatch 110-120% of best snatch 110-120% of best snatch

B1 Pause Back Squat 2 second pause in the bottom of the squat. 4x4 RPE 7-8 RPE 8 RPE 8 RPE 8 - 8.5

C1 Underhand Pendlay Row 3 x 8-10 RPE 8 RPE 8-9 RPE 8-9 RPE 9

1 x 6 , 2 x AMRAP Build to a 6RM, then 2 sets AMRAP Build to a 6RM, then 2 sets AMRAP Build to a 6RM, then 2 sets AMRAP Build to a 6RM, then 2 sets AMRAP
C2 Weighted Dips Prioritize ROM over loading
sets with 50% less or BW. with 50% less or BW. with 50% less or BW. with 50% less or BW.

D1 Preacher Curls 3 x 10 - 15 RPE 8-9 RPE 9-10 RPE 9-10 RPE 10

D2 Leaning DB Lateral Raises 3 x 15 RPE 8-9 RPE 9-10 RPE 9-10 RPE 10

Day 4 Exercise Cues Volume Week 1 Loading Week 2 Loading Week 3 Loading Week 4 Loading

Forward Throw Be as explosive as possible - Make some noise when 2x6 3 - 5kg ball 3 - 5kg ball 3 - 5kg ball 3 - 5kg ball
you throw!

Be as explosive as possible - Make some noise when

Behind the Head Throw 2x6 3 - 5kg ball 3 - 5kg ball 3 - 5kg ball 3 - 5kg ball
you throw!

Throws & Jumps

Focus on rolling through the foot as you transition
Deep Forward Leaps: Forward 1 Backward 2 x 20m Light Intensity Light Intensity Light Intensity Light Intensity
through the reps.

Barbell on the back like a back squat, squatting full

Loaded Squat Jump 3x6 30 - 50kg 30 - 50kg 30 - 50kg 30 - 50kg
ROM.

Rocker Broad Jump Use a tape measure and record your jumps. 6x1 Maximal Intensity Maximal Intensity Maximal Intensity Maximal Intensity

A1 No Feet Power Snatch Start with your feet slightly wider than a usual snatch. 3x2 RPE 6 - 7 / 65 - 70% RPE 7 / 70 - 75% RPE 7 - 8 / 75 - 80% RPE 7 - 8 / 75 - 80%

B1 Clean + Front Squat + Jerk 1 Clean, 1 Front Squat, 1 Split Jerk 4x1+1+1 RPE 8 / 80 - 82.5% RPE 8 - 9 / 80 - 85% RPE 8 - 9 / 82.5 - 87.5% RPE 8 -9 / 85 - 90%

C1 Snatch Pull with Dip 3x3 95 - 100% of best snatch 100 - 110% of best snatch 100 - 110% of best snatch 105 - 115% of best snatch

D1 Chest Supported Upward Fly 5 x 10 RPE 8 - 9 RPE 9 - 10 RPE 9 - 10 RPE 9 - 10

D2 Tricep Pushdown 5 x 10 RPE 9 - 10 RPE 9 - 10 RPE 10 RPE 10