CATCHER'S STRENGTH PROGRAM

DAY WEEK 1
WRITE DOWN ALL YOUR WEIGHTS
MONDAY 10TH REP SHOULD BE HARD!

EXERCISE REPS SETS

A KB RACK SQUAT 10 5

VERTICAL JUMP 5 5

PLANK 45 SEC 5

B BACK SQUAT 10 5

SINGLE LEG VERTICAL JUMP 5 5

SIDE PLANK 45 SEC 5

C FORWARD LUNGE 10 4

BROAD JUMP 3 4

SIT UPS 15 4

D HAMSTRING CURLS 10 3
LEG EXTENSIONS 10 3
CALF RAISES 10 3

DAY WEEK 1
WRITE DOWN ALL YOUR WEIGHTS
TUESDAY 10TH REP SHOULD BE HARD!

EXERCISE REPS SETS

A BENCH PRESS 10 5

PULL UPS 5 5

SIDE PLANK (BOTH SIDES) 45 SEC 4

B DUMBELL PRESS 10 5

SINGLE ARM DB ROW 10 5

LATERAL SQUATS 5 EACH LEG 5

C INCLINE PRESS 10 4

MACHINE ROW 10 4

NEUTRAL GRIP HANGS 30 SEC 4

D BICEP DUMBELL CURLS 15 3

TRICEP ROPE EXTENSIONS 15 3
HEAVY FARMER WALKS 35 SECS 3

DAY WEEK 1
PERFORM EVERYTHING AT MAX EFFORT
WEDNESDAY (PLYO DAY)

EXERCISE REPS SETS

A OH MED BALL SLAMS 5 3

THROW DOWN MED BALL THROWS 5 3

SPLIT STANCE OH THROW 5 3

B PUSH CHEST MED BALL THROWS 5 3

RUSSIAN TWIST MED BALL THROW 5 3

TOMAHAWK MED BALL SLAM 5 3

C SINGLE ARM PUSH THROWS 5 3

ROTATIONAL MED BALL PUSH THROWS 5 3

RUNNING OVER HEAD MED BALL THROWS 5 3

D 20 MIN BIKE FOR RECOVERY 1 1

DAY WEEK 1
WRITE DOWN ALL YOUR WEIGHTS
THURSDAY 10TH REP SHOULD BE HARD!

EXERCISE REPS SETS

A KB GOBLET SQUAT 10 5

VERTICAL JUMP 5 5

PLANK 45 SEC 3

B BARBELL FRONT SQUAT 10 5

DUMBELL RDL 10 5

COPENHAGEN ADDUCTOR 30 SEC 4

C BARBELL DEADLIFT 10 4

BROAD JUMP 3 4

BULGARIAN SPLIT SQUAT 10 4

D HAMSTRING CURLS 12 3
LEG EXTENSIONS 12 3
CALF RAISES 12 3

DAY WEEK 1
WRITE DOWN ALL YOUR WEIGHTS
FRIDAY 10TH REP SHOULD BE HARD!

EXERCISE REPS SETS

A LAT RAISES 12 5

SHOULDER SWEEP 5 5

NEUTRAL GRIP PULL UP 5 5

B DUMBELL OVERHEAD PRESS 10 5

DUMBELL REVERSE FLYS 12 5

DUMBELL BAT WINGS 10 4

C DUMBELL REVERSE LUNGE 10 EACH 4

DUMBELL SINGLE ARM BENCH PRESS 10 EACH 4

SIDE TO SIDE JUMPS 5 EACH LEG 4

D SIDE PLANK 40 SECS E/SIDE 3

SUITCASE CARRY 40 SECS E/ SIDE 3
PLATE HALF KNEELING LIFT 6 EACH SIDE 3
DAY

SATURDAY/SUNDAY

HYDRATE
STRETCH
GO FOR A WALK
RECOVER
FOAM ROLL
WORK ON MOBILITY
 WEEK 2
INCREASE ALL WEIGHTS FR

WEIGHT REPS

A KB RACK SQUAT 8

N/A VERTICAL JUMP 5

N/A PLANK 45 SEC

B BACK SQUAT 8

N/A SINGLE LEG VERTICAL JUMP 5

N/A SIDE PLANK 45 SEC

C FORWARD LUNGE 8

N/A BROAD JUMP 3

N/A SIT UPS 15

D HAMSTRING CURLS 8
LEG EXTENSIONS 8
CALF RAISES 8

WEEK 2
INCREASE ALL WEIGHTS BY

WEIGHT REPS
 A BENCH PRESS 8

N/A PULL UPS 6

N/A SIDE PLANK (BOTH SIDES) 45 SEC

B DUMBELL PRESS 8

SINGLE ARM DB ROW 8

N/A LATERAL SQUATS 6 EACH LEG

C INCLINE PRESS 8

MACHINE ROW 8

N/A NEUTRAL GRIP HANGS 35 SEC

D BICEP DUMBELL CURLS 12

TRICEP ROPE EXTENSIONS 12
HEAVY FARMER WALKS 40 SECS

WEEK 2
AT MAX EFFORT PERFORM EVERYTHING AT

WEIGHT REPS

5-10 LBS MED BALL A OH MED BALL SLAMS 5

5-10 LBS MED BALL THROW DOWN MED BALL THROWS 5

5-10 LBS MED BALL SPLIT STANCE OH THROW 5

5-10 LBS MED BALL B PUSH CHEST MED BALL THROWS 5

5-10 LBS MED BALL RUSSIAN TWIST MED BALL THROW 5

5-10 LBS MED BALL TOMAHAWK MED BALL SLAM 5

5-10 LBS MED BALL C SINGLE ARM PUSH THROWS 5

5-10 LBS MED BALL ROTATIONAL MED BALL THROWS 5

5-10 LBS MED BALL RUNNING OVER HEAD MED BALL THROWS 5

N/A D 20 MIN BIKE FOR RECOVERY 1

WEEK 2
INCREASE ALL WEIGHTS BY

WEIGHT REPS

A KB GOBLET SQUAT 8

N/A VERTICAL JUMP 5

N/A PLANK 50 SEC

B BARBELL FRONT SQUAT 8

DUMBELL RDL 8

N/A COPENHAGEN ADDUCTOR 30 SEC

C BARBELL DEADLIFT 8

N/A BROAD JUMP 3

BULGARIAN SPLIT SQUAT 8

 D HAMSTRING CURLS 10
LEG EXTENSIONS 10
CALF RAISES 10

WEEK 2
INCREASE ALL WEIGHTS BY

WEIGHT REPS

A LAT RAISES 10

N/A SHOULDER SWEEP 5

N/A NEUTRAL GRIP PULL UP 6

B DUMBELL OVERHEAD PRESS 8

DUMBELL REVERSE FLYS 10

DUMBELL BAT WINGS 8

C DUMBELL REVERSE LUNGE 8 EACH

N/A DUMBELL SINGLE ARM BENCH PRESS 8 EACH

SIDE TO SIDE JUMPS 5 EACH LEG

D SIDE PLANK 40 SECS E/SIDE

SUITCASE CARRY 40 SECS E/ SIDE
PLATE HALF KNEELING LIFT 6 EACH SIDE
DAY

SATURDAY/SUNDAY

HYDRATE
STRETCH
GO FOR A WALK
RECOVER
FOAM ROLL
WORK ON MOBILITY
EASE ALL WEIGHTS FROM LAST WEEK BY 5 POUNDS

SETS WEIGHT

5 A
5 N/A

5 N/A

5 B
5 N/A

5 N/A

4 C
4 N/A

4 N/A

3 D
3
3

EASE ALL WEIGHTS BY 5 POUNDS

SETS WEIGHT
 5 A
5 N/A

4 N/A

5 B
5

5 N/A

4 C
4

4 N/A

3 D
3
3

FORM EVERYTHING AT MAX EFFORT

SETS WEIGHT

3 5-10 LBS MED BALL A

3 5-10 LBS MED BALL

3 5-10 LBS MED BALL

 3 5-10 LBS MED BALL B
3 5-10 LBS MED BALL

3 5-10 LBS MED BALL

3 5-10 LBS MED BALL C

3 5-10 LBS MED BALL

3 5-10 LBS MED BALL

1 N/A D

EASE ALL WEIGHTS BY 5 POUNDS

SETS WEIGHT

5 A
5 N/A

3 N/A

5 B
5

4 N/A

4 C
4 N/A

4
 3 D
3
3

EASE ALL WEIGHTS BY 5 POUNDS

SETS WEIGHT

5 A
5 N/A

5 N/A

5 B
5

4 C
4

3 D
3
3
 WEEK 3
INCREASE ALL WEIGHTS FROM LAST WEEK BY 5 POUNDS

REPS SETS

KB RACK SQUAT 6 5

VERTICAL JUMP 5 5

PLANK 45 SEC 5

BACK SQUAT 6 5

SINGLE LEG VERTICAL JUMP 5 5

SIDE PLANK 45 SEC 5

FORWARD LUNGE 6 4

BROAD JUMP 3 4

SIT UPS 15 4

HAMSTRING CURLS 6 3
LEG EXTENSIONS 6 3
CALF RAISES 6 3

WEEK 3
INCREASE ALL WEIGHTS BYB 5 POUNDS

REPS SETS
BENCH PRESS 6 5

PULL UPS 7 5

SIDE PLANK (BOTH SIDES) 45 SEC 4

DUMBELL PRESS 6 5

SINGLE ARM DB ROW 6 5

LATERAL SQUATS 7 EACH LEG 5

INCLINE PRESS 6 4

MACHINE ROW 6 4

NEUTRAL GRIP HANGS 40 SEC 4

BICEP DUMBELL CURLS 10 3

TRICEP ROPE EXTENSIONS 10 3
HEAVY FARMER WALKS 45 SECS 3

WEEK 3
PERFORM EVERYTHING AT MAX EFFORT

REPS SETS

OH MED BALL SLAMS 5 3

THROW DOWN MED BALL THROWS 5 3

SPLIT STANCE OH THROW 5 3

PUSH CHEST MED BALL THROWS 5 3

RUSSIAN TWIST MED BALL THROW 5 3

TOMAHAWK MED BALL SLAM 5 3

SINGLE ARM PUSH THROWS 5 3

ROTATIONAL MED BALL THROWS 5 3

RUNNING OVER HEAD MED BALL THROWS 5 3

20 MIN BIKE FOR RECOVERY 1 1

WEEK 3
INCREASE ALL WEIGHTS BYB 5 POUNDS

REPS SETS

KB GOBLET SQUAT 6 5

VERTICAL JUMP 5 5

PLANK 55 SEC 3

BARBELL FRONT SQUAT 6 5

DUMBELL RDL 6 5

COPENHAGEN ADDUCTOR 30 SEC 4

BARBELL DEADLIFT 6 4

BROAD JUMP 3 4

BULGARIAN SPLIT SQUAT 6 4

HAMSTRING CURLS 8 3
LEG EXTENSIONS 8 3
CALF RAISES 8 3

WEEK 3
INCREASE ALL WEIGHTS BYB 5 POUNDS

REPS SETS

LAT RAISES 8 5

SHOULDER SWEEP 5 5

NEUTRAL GRIP PULL UP 7 5

DUMBELL OVERHEAD PRESS 6 5

DUMBELL REVERSE FLYS 8 5

DUMBELL BAT WINGS 6 4

DUMBELL REVERSE LUNGE 6EACH 4

DUMBELL SINGLE ARM BENCH PRESS 6EACH 4

SIDE TO SIDE JUMPS 5 EACH LEG 4

SIDE PLANK 40 SECS E/SIDE 3

SUITCASE CARRY 40 SECS E/ SIDE 3
PLATE HALF KNEELING LIFT 6 EACH SIDE 3
DAY

SATURDAY/SUNDAY

HYDRATE
STRETCH
GO FOR A WALK
RECOVER
FOAM ROLL
WORK ON MOBILITY
 WEEK 4
M LAST WEEK BY 5 POUNDS

WEIGHT

A KB RACK SQUAT

N/A VERTICAL JUMP

N/A PLANK

B BACK SQUAT

N/A SINGLE LEG VERTICAL JUMP

N/A SIDE PLANK

C FORWARD LUNGE

N/A BROAD JUMP

N/A SIT UPS

D HAMSTRING CURLS
LEG EXTENSIONS
CALF RAISES

WEEK 4

WEIGHT
 A BENCH PRESS

N/A PULL UPS

N/A SIDE PLANK (BOTH SIDES)

B DUMBELL PRESS

SINGLE ARM DB ROW

N/A LATERAL SQUATS

C INCLINE PRESS

MACHINE ROW

N/A NEUTRAL GRIP HANGS

D BICEP DUMBELL CURLS

TRICEP ROPE EXTENSIONS
HEAVY FARMER WALKS

WEEK 4
AX EFFORT

WEIGHT

5-10 LBS MED BALL A OH MED BALL SLAMS

5-10 LBS MED BALL THROW DOWN MED BALL THROWS

5-10 LBS MED BALL SPLIT STANCE OH THROW

5-10 LBS MED BALL B PUSH CHEST MED BALL THROWS

5-10 LBS MED BALL RUSSIAN TWIST MED BALL THROW

5-10 LBS MED BALL TOMAHAWK MED BALL SLAM

5-10 LBS MED BALL C SINGLE ARM PUSH THROWS

5-10 LBS MED BALL ROTATIONAL MED BALL THROWS

5-10 LBS MED BALL RUNNING OVER HEAD MED BALL THROWS

N/A D 20 MIN BIKE FOR RECOVERY

WEEK 4

WEIGHT

A KB GOBLET SQUAT

N/A VERTICAL JUMP

N/A PLANK

B BARBELL FRONT SQUAT

DUMBELL RDL

N/A COPENHAGEN ADDUCTOR

C BARBELL DEADLIFT

N/A BROAD JUMP

BULGARIAN SPLIT SQUAT

 D HAMSTRING CURLS
LEG EXTENSIONS
CALF RAISES

WEEK 4

WEIGHT

A LAT RAISES

N/A SHOULDER SWEEP

N/A NEUTRAL GRIP PULL UP

B DUMBELL OVERHEAD PRESS

DUMBELL REVERSE FLYS

DUMBELL BAT WINGS

C DUMBELL REVERSE LUNGE

DUMBELL SINGLE ARM BENCH PRESS

SIDE TO SIDE JUMPS

D SIDE PLANK
SUITCASE CARRY
PLATE HALF KNEELING LIFT
DAY

SATURDAY/SUNDAY

HYDRATE
STRETCH
GO FOR A WALK
RECOVER
FOAM ROLL
WORK ON MOBILITY
START WEEK 4 WITH 5 MORE POUNDS
THAN WEEK 1 ON EVERYTHING

REPS SETS WEIGHT

10 5

5 5 N/A

45 SEC 5 N/A

10 5

5 5 N/A

45 SEC 5 N/A

10 4

3 4 N/A

15 4 N/A

10 3
10 3
10 3

INCREASE ALL WEIGHTS BYB 5 POUNDS

REPS SETS WEIGHT

 10 5

8 5 N/A

45 SEC 4 N/A

10 5

10 5

8 EACH LEG 5 N/A

10 4

10 4

40 SEC 4 N/A

10 3
10 3
50 SECS 3

PERFORM EVERYTHING AT MAX EFFORT

REPS SETS WEIGHT

5 3 5-10 LBS MED BALL

5 3 5-10 LBS MED BALL

5 3 5-10 LBS MED BALL

 5 3 5-10 LBS MED BALL

5 3 5-10 LBS MED BALL

5 3 5-10 LBS MED BALL

5 3 5-10 LBS MED BALL

5 3 5-10 LBS MED BALL

5 3 5-10 LBS MED BALL

1 1 N/A

INCREASE ALL WEIGHTS BYB 5 POUNDS

REPS SETS WEIGHT

10 5

5 5 N/A

60 SEC 3 N/A

10 5

10 5

30 SEC 4 N/A

10 4

3 4 N/A

10 4
 12 3
12 3
12 3

INCREASE ALL WEIGHTS BYB 5 POUNDS

REPS SETS WEIGHT

8 5

5 5 N/A

7 5 N/A

6 5

8 5

6 4

6EACH 4

6EACH 4

5 EACH LEG 4

40 SECS E/SIDE 3
40 SECS E/ SIDE 3
6 EACH SIDE 3