KEY:

12 weeks out Training Block (Hypertrophy/Joint Integrity)

TK= Tall Kneeling
Day 1 Exercise Sets Reps Rest RPE Dynamic/Speed/Power BW= Body Weight
Goblet Squat 4 8 60 sec. 7 Lateral bounding 25 yards X3 KB= Kettlebell
Elevated Weighted Push up 3 10 45 sec. 6 Cross over Run 25 yards X3 DB= Dumbell
TRX Weighted Pull Up 3 10 45 sec. 6 Lateral hurdle hop 3 hurdles 12in X5 ISO= Isometric
Half Kneeling Chop 3 10 each 30 sec. 6 Lateral single leg box jump 24in X5 ECC= Eccentric
Plyo Push up 3x5 SLDL= Single Leg Deadlift
Med Ball rotational slams 2x5 each side RFE= Rear Foot Elevated
Cool down: 3 rounds of shadow boxing or jump rope

Day 2 Conditioning
20 minute tempo run keep THR around 120-130 BPM

Day 3 Exercise Sets Reps Rest RPE Dynmic/Speed/Power

Split Squat 4 8 60 sec. 7 Linear boinding 25 yards X3
Half Kneeling DB press 3 10 each 45 sec 6 Fall foward Sprint 25 yards X3
Renegade Rows 3 10 each 45 sec. 6 Hurdle Jumps 4 hurdles 24-30in X5
Ball Rollout 3 20 30 sec. 6 Box Depth Drop 30in X10
Med Ball Chest pass (wall) 3x5
Med ball Jump slams 2x10
cool down: 10 minutes on air dyne bike

Day 4 Conditioning
20 minute pool swim THR around 120-130 BPM

Day 5 Exercise Reps Reps Rest RPE Dynamic/Speed/Power

Trap Bar Deadlift 4 8 60 sec. 7 unilateral Bounding 25 yrds X3
DB floor unilateral floor press 3 10 each 45 sec 6 Cross over run 25 yards X3
TRX single arm row 3 10 each 45 sec. 6 side hurdle to box jump 12in hurdle 30in box X5
Kneeling anti rotation press 3 15 each side 30 sec. 5 box depth drop to side hurdle hop 30in box 24in hur
Ball Half Kneeling rotational ball throw 3x5 each side
Med ball Overhead toss 3x5
cool down: 3 rounds of shadow boxing

Day 6 OFF

11 weeks out (Hypertrophy/Joint Integrity)

Day 1 Exercise Sets Reps Rest RPE Dynamic/Speed/Power
Split Squat 5 6 60 sec. 8 Lateral bounds 25 yrds X3
1/2 kneeling landmine press 4 8 each 45 sec 7 Side shuffle 25yrds X3
chin up 3 10 45 sec. 6 banded Lateral hop 25 yrds X3
plank 3 60 sec. 15 sec. 7 single leg lateral box jump 30in box X5
Med Ball cross step wall pass 3x5 each side
Med Ball Slams 2x10
cool down: 10 minutes treadmill 5% incline 6.0 speed

Day 2 Conditoning
20 minutes on airdyne bike steady pace THR at 120-135

Day 3 Exercise Sets Reps Rest RPE Dynamic/Speed/Power

1 leg Deadlift with KB 5 6 each leg 60 sec. 8 Linear bounding 25 yards X3
1/2 turkish get up 4 5 each side 45 sec. 7 Push up Sprint 25 yards X3
TRX single arm row 4 5 each side 45 sec. 7 Hurdle jumps 4 hurdles 30in each X5
split squat chop/lift 3 10 each side 30 sec. 6 Med ball overhead toss 3X5
Med Ball floor pass 3x5
Med Ball bounding throw x3
cool down: 3 rounds shadow boxing with vest

Day 4 Conditioning
20 minute sled walk with 50% of your walk around weight THR 130

Day 5 Exercise Sets Reps Rest RPE Dynamic/Speed/Power

Eccentric RFE split squat 5 6 each 60 sec. 8 Bounding Broad jumps 25 yrds X3
Waiters Carry to press (KB) 4 6 reps each 10yrds 45 sec. 7 Cross over to sprint 25 yrds X3
Landmine single arm row 4 6 each 45 sec. 7 side shuffel to sprint 25 yrds X3
Supine Valslide single leg raise 3 10 each 30 sec. 6 Box jump 30in X5
Depth drop X10
Med ball rotational slam 2x5 each
cool down: 10 min. airdyne and foam roll

Day 6 OFF

10 Weeks Out (Hypertrophy Joint Integrity)

Day 1 Exercise Sets Reps Rest RPE Dynamic/Speed/Power
KB SLDL 4 5 each 60 sec. 8.5 Lateral Start Sprints x3 each side
Half Kneeling Cable Press 3 8 each 45 sec. 7 Lateral Hops 20 yards x2
Chin Ups 3 8 45 sec. BW Llateral box jump x3 each side
KB Swing W/Bands 2 10 30 sec. 7 Linear 3 hurdle hop 6-12 inch x2 each side
Mball rotational throw x5 each side
cool down: 10 min. jump rope and foam roll

Day 2 Conditioning
25 minutes tempo run 50 yards keep HR around 140-150

Day 3 Exercise Sets Reps Rest RPE Dynamic/speed/power

Trap Bar DL 4 5 60 sec. 8.5 Linear lean and sprint 25 yrds x3
land mine split squat press 3 8 each 45 sec. 7 broad jump x5
SL DB Row 3 8 each 45 sec. 7 single leg bounds 25 yrds x2
Half kneeling chop and lift 2 8 each 30 sec. 6 Depth drops 12 inch box x5
Mball wall pass x5
cool down: 10 min shadow boxing and feet elvated hip raise breathing 5 min and 5 min with foam rolling

Day 4 Conditioning
25 minutes airdyne steady pace HR 140-160

Day 5 Exercise Sets Reps Rest RPE Dynamic/Speed/power

Zercher Squat 4 5 60 sec. 8.5 Floor pop up sprints x2
bottoms kb press 3 8 45 sec. 7 side shuffle to sprint x2 each side
SL cable row 3 8 each 45 sec. 7 4 hurdle jumps x2
ab roller 2 20 30 sec. BW iso squat to box jump x5 (3 sec pause)
cool down: 10 min jog feet elevated hip raise breathing for 5 minutes 5 min foam roll

Day 6 OFF
9 weeks out (Deload)
Day 1 Exercise Sets Reps Rest RPE Dynamic/speed/power
KB Swing 3 6 1 min 7 side shuffles 25 yards x2
KB Halos 3 8 each 1 min 5 Kareoki 25 x2
TRX supermans 3 10 1 min 5 3 lateral hurdle hops x3
1/2 turkish get ups 3 5 each 1 min. 5 lateral box jumps x5
cool down foam roll 5 minutes stretch 10 min

Day 2 Conditioning
25 minute tempo jog HR 120-130

Day 3 Exercise Sets Reps Rest RPE Dynamic/Speed/Power

Goblet squat 3 6 1 min 7 strider to sprint 50 yrds x2
KB half kneeling chop and lift 3 8 each 1 min 5 bounding broad jump 25 yrds x2
landmine single leg row 3 8 each 1 min 5 single leg box jump x3 each leg
ab roller 3 20 1 min BW mball overhead toss x5
mball cross step toss x3 each
cool down foam roll 5 minutes stretch 10 min

Day 4 Conditioning
25 minutes row machine HR 120-130

Day 5 Exercise Sets Reps Rest RPE Dynamic/Speed/Power

SLDL 3 6 each 1 min 7 turn and sprint 25 yards x2
Split stance bottoms up press 3 6 each 1 min 5 side shuffle to sprint 25 yards x2 each
TRX Row (weighted) 3 8 1 min 5 multidirectional hurdle hops (4) x2
plank and side planks 3 1 min each side 1 min BW Mball slams 2x10
Mball switch step singel arm punch throw
cool down foam roll 5 min stretch 10 min

Day 6 OFF
8 weeks out Strength/Power
Day 1 Exercise Sets Reps Rest RPE Dynamic/Speed/Power
zercher squat 5 5 90 sec 8 spints 25 yrds x2
db split stance shouder press 4 6 45 sec 7 single leg bound to sprint 25 yrds x2
chin ups w/weight vest 4 6 45 sec 7 med ball chest pass x5
ab roll out 3 15 30 sec BW box jumps x6 30 inch box
cool down foam roll 5 min shadow 10 min

Day 2 Conditioning
10 sprints 25 yards 20 seconds rest

Day 3 Exercise Sets Reps Rest RPE dynamic/speed/power

Split squat 4 5 90 sec 8 lateral shuffle to sprint 10 yrd and 10 yard x3
floor press 4 6 45 sec 7 crossover run 25 yards x2
2 arm db row 4 8 45 sec 6 med ball slams x10
hallow rocks 3 1min 30 sec BW hurdle hops (4) 30 inch hurdle
cool down foam roll 5 min shadow box 10 min
 Day 4 Conditioning
12 spints 25 yards 20 seconds

Day 5 Exercise Sets Reps Rest RPE dynamic/speed/power

SL DL 6 4 90 sec 9 back peddle to turn and sprint 10 yard and 10yrd x2
weighted pushup 4 10 45 sec 7 side shuffle to turn and sprint 10yrd 7 10yrd x2
cable rows 4 10 45 sec 7 single leg low hurdle hop (12 inch) x3
half kneeling chops w/cable 3 10 each 30 sec 6 med ball rotational throw x5 each
cool down airdyne bike 5 min roll out 5 min

Day 6 Conditioning
5 prowler sprints (135lb) 20 yards 20 sec rest

7 weeks out Strength/Power

Day 1 Exercise Sets Reps Rest RPE dynamic/speed/power
Trap Bar deadlift 4 3 90 sec 9 jump back start sprint 25 yrds x2
db push press 4 6 45 sec 7 single leg hop to sprint 25 yards x2
inverted pullup TRX 4 8 45 sec 6 depth jump (12) x6
Palloff Press 3 10 each 30 sec 6 half kneeling med ball rotational toss x5 each
cool down jump rope 5 min foam roll 5 min

Day 2 Conditioning
12 sprints x 25 yrds 20 sec rest

Day 3 Exercise Sets Reps Rest RPE dynamic/speed/power

front squat 3 4 90 sec 9 crossover run 25 yrds x2
plyo weighted push ups 4 8 45 sec 6 lateral hop to linear spint x2
battle rope slams 4 10 45 sec 6 reactive hurlde hop (4) 24 inch x5
planks 3 45 sec 15 sec BW med ball overhead toss x5
cool down shadow box 5 min roll out 5 min

Day 4 Conditioning
14 sprints x 25 yrds 20 sec rest

Day 5 Exercise Sets Reps Rest RPE dynamic/speed/power

RFE split squat 5 3 each 90 sec 9 floor pop up sprint 25 yrds x2
exercise ball db chest press 4 8 45 sec 7 rolling pop up sprint 25 yrds x2
pendlay rows 4 8 45 sec 7 2 foot bound x5
russian med ball twist 3 10 each 15 sec 6 med ball rotational throw x5 each
cool down airdyne bike 5 min roll out 5 min

Day 6 Conditonig
5 prowler sprints 25 yrds 20 sec rest

6 weeks out Strength/Power

Day 1 Exercise Sets Reps Rest RPE dynamic speed
goblet squat 4 3 9 25 yrd sprint x2
Contrast
box jump 4 3 5 crossover run x2
floor press 3 5 8 box jump 30 inch x5
Contrast
plyo push up 3 3 4 med ball overhead toss x5
chin ups 3 8 30 sec BW
cool down shadow box 5 min roll out 5 min

Day 2 Conditioning
12 spints 25 yrds 15 seconds rest

Day 3 Exercise Sets Reps Rest RPE dynamic speed

trap bar deadlift 3 3 9 pop up sprint (from knees) x2
Contrast
squat jump 3 3 4 side shuffle to sprint 10yrd & 10yrd x2
db tall kneeling shoulder press 4 5 8 hurdle jump (1) max effort x5
Contrast
med ball push press toss 4 3 4 med slams x10
TRX row w/weight vest 3 10 30 sec 6
cool down rower machine 5 min roll out 5 min

Day 4 Conditioning
14 sprints 25 yards 15 sec rest

Day 5 Exercise Sets Reps Rest RPE dynamic speed

front squat 3 4 9 3 cone drill x3
Contrast
broad jump 3 2 4 L drill x2
db bench press 4 5 8 reactive hurdle hop (3) 24 inch x5
Contrast
med ball chest pass 4 3 4 med ball rotational slams 2x5 each side
inverted rows 3 10 30 sec 6
cool down shodow box 5 min roll out 5 min

Day 6 Conditioning
 Day 6 Conditioning
Hill sprints 10 reps 20 sec rest
5 weeks out Deload
Day 1 Exercise Sets Reps Rest RPE speed/agility
split squat 3 3 60 sec 6 20 yrd sprint x2
db floor press 3 5 60 sec 6 20 yrd shuffle x2
db bent over row 3 5 60 sec 6 box jump 30 inch x5
ab roll out 2 10 30 sec 6 med ball slam x10
cool down roll out 5 min stretch

Day 2 Conditioning
sled pulls x5 25 yards sprint 30 sec rest

Day 3 Exercise Sets Reps Rest RPE Speed/agility

RDL 3 5 60 sec 6 20 yard shuttle x2
weighted push ups 3 6 60 sec 6 bounding broad jumps 20 yrds x2
chin ups 3 6 60 sec 6 hurdle hops (12inch) 4 x3
high plank 3 45 sec 30 sec BW med ball reactive pass 20 seconds x2
cool down roll out 5 min stretch

Day 4 Conditioning
10 sprints 20 yrds 20 sec rest

Day 5 Exercise Sets Reps Rest RPE Speed/Agility

trap bar dl 3 4 60 sec 6 pop up sprint 20 yrds x2
db incline press 3 6 60 sec 6 back peddle to sprint 20 yrds x2
db incline row 3 6 60 sec 6 depth jump 12 inch x6
russian twist 3 20 each 30 sec BW med ball chest pass x5
cool down foam roll 5 min stretch

Day 6 OFF

4 Weeks Out
Day 1 Exercise Sets Rpes Rest RPE
front squat 3 2 8
Contrast
box jump 3 3 5
Landmine single arm press 3 2 each 8
Contrast
rotaional med ball pass Single arm 3 3 each 5
weighted pullups 3 3 8
Contrast
med ball slams 3 6 5
planks 3 45 sec 15 sec BW

3x3 min rounds 1 min each station: 1) battleropes 2) sled push 20 yrds 3) airdyne bike

Day 2 Exercise Sets Reps Rest RPE

zercher squat 2 3 9
Contrast
broad jump 3 3 5
weighted pushups 2 3 9
Contrast
plyo push ups 3 3 5
bent over row 2 3 9
Contrast
med ball over head toss 3 3 5
ab roller 3 20 30 sec. BW

3x3 min rounds 1 min each station: 1) prolwer push 2) sledge hammer slam 3) box jumps

3 Weeks Out
Day 1 Exercise Sets Reps Rest RPE
trap bar deadlift 4 2 8
kb swing 4 6 Contrast 6
box jump 4 3 5
military press 3 2 8
push press 3 6 Contrast 6
med ball chest pass 3 3 5
plank 3 45 sec 1 sec
3x3 min rounds perform 10 reps for each given exercise finish 3 min take 1 min rest and repeat for 3 rounds: 1)
airdyne bike 2) med ball slams 3) prowler push or sled pull

Day 2 Exercise Sets Reps Rest RPE

goblet squat 4 3 7
db squat jump 4 4 Contrast 6
hurdle hop (3) 4 1 5
floor press 3 3 7
single arm db push press 3 3 each Contrast 6
plyo push up 3 6 5
leg raises 3 15 30s ec
3x3 min rounds perform 10 reps for each given exercise finish 3 min take 1 min rest and repeat for 3
rounds: 1) sled pull row 2) sled push back 3) airdyne bike

2 Weeks Out
Day 1 Exercise Sets Reps Rest RPE
box jumps 5 5 45 sec 6
depth jump 5 5 45 sec 6
med ball rotational throw 5 5 each 30 sec 5
med ball slam 1 10 5
3x3 min rounds 1 min rest in between rounds active recovery: 1 min each session- 1) sled push 2)
battlerope 3) kb swings

Day 2 Exercise Sets Reps Rest RPE

single leg box jump 5 5 45 sec 6
single leg lateral hop 5 5 45 sec 6
Med ball wall pass 5 5 45 sec 5
Med ball rotational slam 1 5 each 30 sec 5
3x3 min rounds 1 min in between rounds active recovery: 1 min each session- 1) airdyne bike 2) double under jump
rope 3) sled pulls

1 Week Out Deload Conditioning

Day 1

3x3 min rounds specificity: 1 min each station- 1) bag work 1,2's 2) hard shadow boxing 3) pad work upper cuts and
hooks

Day 2

3x3 min rounds specificity:1 min each station- 1) bag work hard punches 2) footwork with slips and bobs and wieves
3) pad work fast 1,2's