5: Power Phase I

5: power Phase I

Day 1: Heavy Legs

Movement Warm Up: (Do Each Exercise – 2x 20-30 yards)

Light Jogging
Forward Skipping

High Knees – Lateral (R/L)
Shuffle (R/L)

Carioca (R/L)
Backward Run

Dynamic Mobility: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Forward Lunge w/ Elbow In
Inchworm

Backward Lunge & Reach
T-Balance / RDL Walk

Deep Squat & Shuffle
Walking Straight Leg Kick

Complex Training** – Heavy Legs & Back: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat w/	3	5
Squat Jumps (do squat+jumps back-to-back as superset)	3	5
1-Arm Dumbell Row w/	4	5
Alt. Overhead MB Slam (do row+slam back-to-back as superset)	4	5
1-Leg RDL w/	2	10
Alt. Skater Bounds	2	10

** For Complex Training, pair the strength exercise listed immediately with the explosive exercise that follows, then rest.

Core:

Rollouts: 2 x 10

Partner (Eccentric) Hamstring Curl: 2 x 10

Conditioning: 40 Yard Sprints

2 x 12 40 yard sprints – 30 second interval, 3 minutes rest between sets

Day 2: Light Arms

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100
Miniband Hip Series

Shoulder Tubing
Prone SCAP Holds – Y,T,W,I

KB (Goblet) Squat – x10
Anti-Rotations – x20

Footwork / Agility Drills:

3 x Each – 3-Cone L-Drill

3 x Each – Nebraska Drill

Core:

Cable Chop & Lift: 2 x 10 each

Cable Horizontal Push-Pull: 2 x 10 each

Complex Training** – Light Upper-Body: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Alt. DB Incline Bench Press w/	3	5
Rotational MB Chest Pass (do press+pass back-to-back as superset)	3	5
3-Way Shoulder Raises	2	10 each
Hammer Curls	2	10
Tricep Extensions	2	10
Wrist Pronation / Supination	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Short Intervals

2 x 6 Cut 120’s (60 yards down & back) – 60 second interval, 3 minutes rest between sets

Day 3: Light Legs

Warm-Up & Speed Mechanics: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Groin Walk – Forward
Groin Walk – Backward

Groin Skip – Forward
Groin Skip – Backward

High Knee Carioca (R/L)
Stride It Out

Balance Drills: (Do Each Exercise)

Single-Leg Squat to Bench – 2 x 5 each

T-Balance / RDL Hold – 2 x 10 seconds each

Complex Training** – Light Legs & Back: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat w/	3	5
Box Jumps (do squats+jumps back-to-back as superset)	3	5
Lat Pulldown (Overhand Grip)	4	5
MB Power Slam (in Front)	4	5
Dumbell Split Squat or Lunge	2	10
Alt. Split Jumps	2	10

** For Complex Training, pair the strength exercise listed immediately with the explosive exercise that follows, then rest.

Core:

Back Extensions: 2 x 10

Bird-Dogs (Hold Position): 1 x 30 seconds each

Conditioning: 60 Yard Sprints

2 x 10 60 yard sprints – 30 second interval, 3 minutes rest between sets

Day 4: Heavy Arms

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100
Miniband Hip Series

Shoulder Tubing
Ball Drops / Body Blade

KB (Goblet) Squat – x10
Anti-Rotations – x20

Footwork / Agility Drills:

3 x Each – 3-Cone V-Drill

3 x Each – T-Drill

ABS #3 Core Routine: (Do Each Exercise)

Bicycle Crunches – 2 x 25 each
Russian Twist – 2 x 25 each

Opposite Leg Toe Touch – 2 x 10 each
Cobra Stretch (Hold) – x20 seconds

Complex Training** – Heavy Upper-Body: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Dumbell Bench Press w/	3	5
MB Chest Pass (do press+pass back-to-back as superset)	3	5
3-Way Shoulder Raises	2	10 each
Zotman Curls	3	5
Tricep Extensions	3	5
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Long Intervals

2 x 10 Full Poles – Complete in 30-35 seconds, rest for 60 seconds, 3 minutes rest between sets