Phase 3: Propulsion

Week 10: Day 1 - Power - Strength

Dynamic Warm Up

Power - Unilateral Focus

1. Band Assisted Stationary Alternating Pogo Jumps - 4 x 10 [BLACK BANDS]

2. Band Assisted Alternating Lunge Jumps - 4 x 10 [BLACK BANDS]

3. Sprinter Step Up Launches - 8 x 1 each side

4. Sprinter Step Up MB Toss - 8 x 1 each side

5. Staggered Stance Med Ball Vertical Toss - 8 x 1 each side (30-40 lbs)

Strength

1.A. Band Pin Press - 5 x 4 @60% (Acceleration Focus)

1.B. Incline Plate Press - 5 x 8

Auxiliary

1. Rope or Towel Pull Ups - 3 x 8

2. DB Z Press - 3 x 8

3. EZ Bar Skull Crushers - 3 x 8

Trunk

1. Hanging Leg Raise - 3 x 20

Phase 3: Propulsion
Week 10: Day 2 - Power - Strength
Dynamic Warm Up

Power - Bilateral Focus

1. Band Assisted Stationary Pulsing Pogos - 4 x 10 [BLACK BANDS]

2. Band Assisted Squat Jumps - 4 x 10 [BLACK BANDS]

3. Seated Box Jumps - 8 x 1

4. Seated MB Vertical Toss - 8 x 1

5. Med Ball Backwards Toss - 8 x 1 (30-40 lbs)

Strength

1.A. Band Box Squat - 5 x 4 @60% (Acceleration Focus)

1.B. Low Back Pedal Walks - 5 x 20 yards

Auxiliary

1. BB Reverse Lunge - 3 x 8 each leg

2. BB Rack Pulls - 3 x 8

3. Nordic Hamstring Curls - 3 x 8

Trunk

1. Suitcase Lunges - 3 x 8 steps each side

Phase 3: Propulsion
Week 10: Day 3 - Power - Strength
Dynamic Warm Up

Power - Unilateral Focus

1. Band Assisted Single Leg Pogos - 2 x 10 each side [BLACK BANDS]

2. Band Assisted Single Leg Jumps - 2 x 10 each side [BLACK BANDS]

3. Half Kneeling Box Jumps - 8 x 1 each side

4. Half Kneeling Vertical Toss - 8 x 1 each side

5. Underhand Med Ball Vertical Toss - 8 x 1 each (20-40 lbs)

Strength

1.A. Floor Press - 5 x 4 (Acceleration Focus)

1.B. Prone Swimmers - 5 x 8

Auxiliary

1. Incline Alternating Row - 3 x 8 each arm

2. Incline Rear Delt Raise with External Rotation - 3 x 8

3. EZ Bar Curls - 3 x 8

Trunk

1. Cable Woodchops - 3 x 10 each side

Phase 3: Propulsion
Week 10: Day 4 - Power - Strength
Dynamic Warm Up

Power - Bilateral Focus

1. Band Assisted Stationary Pogos - 4 x 10 [BLACK BANDS]

2. Band Assisted Jumps - 4 x 10 [BLACK BANDS]

3. Non-CM Box Jumps - 8 x 1

4. Non-CM Vertical Toss - 8 x 1

5. Med Ball Vertical Toss - 8 x 1 (30-40 lbs)

Strength

1.A. Trap Bar Deadlift - 5 x 4 (Acceleration Focus)

1.B. Band TKE’s - 5 x 5 each side [PURPLE BAND]

Auxiliary

1. Bulgarian Split Squat to Foam - 3 x 8 each side

2. Kettlebell Swing - 3 x 8

3. Weighted Hip Thrust - 3 x 8

Trunk

1. Weighted Hyperextensions - 3 x 8
Phase 3: Propulsion
Week 11: Day 1 - Power - Strength
Dynamic Warm Up

Power - Unilateral Focus

1. Band Assisted Stationary Alternating Pogo Jumps - 4 x 10 [BLACK BANDS]

2. Band Assisted Alternating Lunge Jumps - 4 x 10 [BLACK BANDS]

3. Sprinter Step Up Launches - 8 x 1 each side

4. Sprinter Step Up MB Toss - 8 x 1 each side

5. Staggered Stance Med Ball Vertical Toss - 8 x 1 each side (30-40 lbs)

Strength

1.A. Band Pin Press - 5 x 3 @70% (Acceleration Focus)

1.B. Incline Plate Press - 5 x 8

Auxiliary

1. Rope or Towel Pull Ups - 4 x 6

2. DB Z Press - 4 x 6

3. EZ Bar Skull Crushers - 4 x 6

Trunk

1. Hanging Leg Raise - 3 x 20

Phase 3: Propulsion
Week 11: Day 2 - Power - Strength
Dynamic Warm Up

Power - Bilateral Focus

1. Band Assisted Stationary Pulsing Pogos - 4 x 10 [BLACK BANDS]

2. Band Assisted Squat Jumps - 4 x 10 [BLACK BANDS]

3. Seated Box Jumps - 8 x 1

4. Seated MB Vertical Toss - 8 x 1

5. Med Ball Backwards Toss - 8 x 1 (30-40 lbs)

Strength

1.A. Band Box Squat - 5 x 3 @70% (Acceleration Focus)

1.B. Low Back Pedal Walks - 5 x 20 yards

Auxiliary

1. BB Reverse Lunge - 4 x 6 each leg

2. BB Rack Pulls - 4 x 6

3. Nordic Hamstring Curls - 4 x 6

Trunk

1. Suitcase Lunges - 3 x 8 steps each side

Phase 3: Propulsion
Week 11: Day 3 - Power - Strength
Dynamic Warm Up

Power - Unilateral Focus

1. Band Assisted Single Leg Pogos - 2 x 10 each side [BLACK BANDS]

2. Band Assisted Single Leg Jumps - 2 x 10 each side [BLACK BANDS]

3. Half Kneeling Box Jumps - 8 x 1 each side

4. Half Kneeling Vertical Toss - 8 x 1 each side

5. Underhand Med Ball Vertical Toss - 8 x 1 each (20-40 lbs)

Strength

1.A. Floor Press - 5 x 3 (Acceleration Focus)

1.B. Prone Swimmers - 5 x 8

Auxiliary

1. Incline Alternating Row - 4 x 6 each arm

2. Incline Rear Delt Raise with External Rotation - 4 x 6

3. EZ Bar Curls - 4 x 6

Trunk

1. Cable Woodchops - 3 x 10 each side

Phase 3: Propulsion
Week 11: Day 4 - Power - Strength
Dynamic Warm Up

Power - Bilateral Focus

1. Band Assisted Stationary Pogos - 4 x 10 [BLACK BANDS]

2. Band Assisted Jumps - 4 x 10 [BLACK BANDS]

3. Non-CM Box Jumps - 8 x 1

4. Non-CM Vertical Toss - 8 x 1

5. Med Ball Vertical Toss - 8 x 1 (30-40 lbs)

Strength

1.A. Trap Bar Deadlift - 5 x 3 (Acceleration Focus)

1.B. Band TKE’s - 5 x 5 each side [PURPLE BAND]

Auxiliary

1. Bulgarian Split Squat to Foam - 4 x 6 each side

2. Kettlebell Swing - 4 x 6

3. Weighted Hip Thrust - 4 x 6

Trunk

1. Weighted Hyperextensions - 3 x 8
Phase 3: Propulsion
Week 12: Day 1 - Power - Strength
Dynamic Warm Up

Power - Unilateral Focus

1. Band Assisted Stationary Alternating Pogo Jumps - 4 x 10 [BLACK BANDS]

2. Band Assisted Alternating Lunge Jumps - 4 x 10 [BLACK BANDS]

3. Sprinter Step Up Launches - 8 x 1 each side

4. Sprinter Step Up MB Toss - 8 x 1 each side

5. Staggered Stance Med Ball Vertical Toss - 8 x 1 each side (30-40 lbs)

Strength

1.A. Band Pin Press - 5 x 8 @80% (Acceleration Focus)

1.B. Incline Plate Press - 5 x 8

Auxiliary

1. Rope or Towel Pull Ups - 5 x 5

2. DB Z Press - 5 x 5

3. EZ Bar Skull Crushers - 5 x 5

Trunk

1. Hanging Leg Raise - 3 x 20

Phase 3: Propulsion
Week 12: Day 2 - Power - Strength
Dynamic Warm Up

Power - Bilateral Focus

1. Band Assisted Stationary Pulsing Pogos - 4 x 10 [BLACK BANDS]

2. Band Assisted Squat Jumps - 4 x 10 [BLACK BANDS]

3. Seated Box Jumps - 8 x 1

4. Seated MB Vertical Toss - 8 x 1

5. Med Ball Backwards Toss - 8 x 1 (30-40 lbs)

Strength

1.A. Band Box Squat - 5 x 2 @80% (Acceleration Focus)

1.B. Low Back Pedal Walks - 5 x 20 yards

Auxiliary

1. BB Reverse Lunge - 5 x 5 each leg

2. BB Rack Pulls - 5 x 5

3. Nordic Hamstring Curls - 5 x 5

Trunk

1. Suitcase Lunges - 3 x 8 steps each side

Phase 3: Propulsion
Week 12: Day 3 - Power - Strength
Dynamic Warm Up

Power - Unilateral Focus

1. Band Assisted Single Leg Pogos - 2 x 10 each side [BLACK BANDS]

2. Band Assisted Single Leg Jumps - 2 x 10 each side [BLACK BANDS]

3. Half Kneeling Box Jumps - 8 x 1 each side

4. Half Kneeling Vertical Toss - 8 x 1 each side

5. Underhand Med Ball Vertical Toss - 8 x 1 each (20-40 lbs)

Strength

1.A. Floor Press - 5 x 2 (Acceleration Focus)

1.B. Prone Swimmers - 5 x 8

Auxiliary

1. Incline Alternating Row - 5 x 5 each arm

2. Incline Rear Delt Raise with External Rotation - 5 x 5

3. EZ Bar Curls - 5 x 5

Trunk

1. Cable Woodchops - 3 x 10 each side

Phase 3: Propulsion
Week 12: Day 4 - Power - Strength
Dynamic Warm Up

Power - Bilateral Focus

1. Band Assisted Stationary Pogos - 4 x 10 [BLACK BANDS]

2. Band Assisted Jumps - 4 x 10 [BLACK BANDS]

3. Non-CM Box Jumps - 8 x 1

4. Non-CM Vertical Toss - 8 x 1

5. Med Ball Vertical Toss - 8 x 1 (30-40 lbs)

Strength

1.A. Trap Bar Deadlift - 5 x 2 (Acceleration Focus)

1.B. Band TKE’s - 5 x 5 each side [PURPLE BAND]

Auxiliary

1. Bulgarian Split Squat to Foam - 5 x 5 each side

2. Kettlebell Swing - 5 x 5

3. Weighted Hip Thrust - 5 x 5

Trunk

1. Weighted Hyperextensions - 3 x 8
Phase 3: Deload
Week 13: Day 1 - Power - Strength
Dynamic Warm Up

Power - Unilateral Focus

1. Band Assisted Stationary Alternating Pogo Jumps - 4 x 10 [BLACK BANDS]

2. Band Assisted Alternating Lunge Jumps - 4 x 10 [BLACK BANDS]

3. Sprinter Step Up Launches - 8 x 1 each side

4. Sprinter Step Up MB Toss - 8 x 1 each side

5. Staggered Stance Med Ball Vertical Toss - 8 x 1 each side (30-40 lbs)

Strength

1.A. Band Pin Press - 5 x 5 @50%

1.B. Incline Plate Press - 5 x 8

Auxiliary

1. Rope or Towel Pull Ups - 5 x 5

2. DB Z Press - 5 x 5

3. EZ Bar Skull Crushers - 5 x 5

Trunk

1. Hanging Leg Raise - 3 x 20

Phase 3: Deload
Week 13: Day 2 - Power - Strength
Dynamic Warm Up

Power - Bilateral Focus

1. Band Assisted Stationary Pulsing Pogos - 4 x 10 [BLACK BANDS]

2. Band Assisted Squat Jumps - 4 x 10 [BLACK BANDS]

3. Seated Box Jumps - 8 x 1

4. Seated MB Vertical Toss - 8 x 1

5. Med Ball Backwards Toss - 8 x 1 (30-40 lbs)

Strength

1.A. Band Box Squat - 5 x 5 @50%

1.B. Low Back Pedal Walks - 5 x 20 yards

Auxiliary

1. BB Reverse Lunge - 5 x 5 each leg

2. BB Rack Pulls - 5 x 5

3. Nordic Hamstring Curls - 5 x 5

Trunk

1. Suitcase Lunges - 3 x 8 steps each side

Phase 3: Deload
Week 13: Day 3 - Power - Strength
Dynamic Warm Up

Power - Unilateral Focus

1. Band Assisted Single Leg Pogos - 2 x 10 each side [BLACK BANDS]

2. Band Assisted Single Leg Jumps - 2 x 10 each side [BLACK BANDS]

3. Half Kneeling Box Jumps - 8 x 1 each side

4. Half Kneeling Vertical Toss - 8 x 1 each side

5. Underhand Med Ball Vertical Toss - 8 x 1 each (20-40 lbs)

Strength

1.A. Floor Press - 5 x 5 @50%

1.B. Prone Swimmers - 5 x 8

Auxiliary

1. Incline Alternating Row - 5 x 5 each arm

2. Incline Rear Delt Raise with External Rotation - 5 x 5

3. EZ Bar Curls - 5 x 5

Trunk

1. Cable Woodchops - 3 x 10 each side

Phase 3: Deload
Week 13: Day 4 - Power - Strength
Dynamic Warm Up

Power - Bilateral Focus

1. Band Assisted Stationary Pogos - 4 x 10 [BLACK BANDS]

2. Band Assisted Jumps - 4 x 10 [BLACK BANDS]

3. Non-CM Box Jumps - 8 x 1

4. Non-CM Vertical Toss - 8 x 1

5. Med Ball Vertical Toss - 8 x 1 (30-40 lbs)

Strength

1.A. Trap Bar Deadlift - 5 x 5 @50%

1.B. Band TKE’s - 5 x 5 each side [PURPLE BAND]

Auxiliary

1. Bulgarian Split Squat to Foam - 5 x 5 each side

2. Kettlebell Swing - 5 x 5

3. Weighted Hip Thrust - 5 x 5

Trunk

1. Weighted Hyperextensions - 3 x 8