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Speed & Multi-Directional Speed
Maximum Strength
Work Capacity
Movement Quality
SMR – Roll
Stretching Series, FMS weak link
Linear/Multi-Directional Warm Ups
Explosive Jumps/Elastic (Plyos) (Can be done after
speed work is well)
Explosive Medicine ball Throws (Can be done after
speed work is well)
Linear & Multi-Directional Speed
Olympic Lifts
Strength
Sport specific ESD
Test – Re-Test
7 Templates
- Work Capacity
- Body Composition
- Hypertrophy
- Maximum Strength
- Explosive Strength
- Elastic/Reactive Strength
- Linear Speed/Multi-Directional Speed
3 Day Example
2-8weeks
Length of time spent in block depends on
athlete
Focus on movement quality
Reps 8-15, but intensity is light or Timed
circuits – Not balls to the walls
Rest Periods Short
3 Day Program Template 1
Day 1&5: Linear Day Day 3: Multi-Directional Day
Foam Roll: Foam Roll:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Med Ball) - Pecs (Med Ball)
Tennis ball/ Sliotar Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
Stretch or FMS weak link Stretch or FMS weak link
Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug into Lateral Lunge/Squat
Heel Butt & Reach Heel Butt into Lateral Lunge/Squat
Overhead Reverse Lunge Walk Lateral A-March
Inchworm Lateral A-Skip
Spiderman Lateral Crossover Skip
Straight Leg Walk Lateral Crossunder Skip
Backward Reaching Single Leg Deadlift walk Lateral Shuffle (stay low)
A-March Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Dynamic Hip Turns x20secs
High Heels Acceleration-Deceleration into Athlete Stance x5
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Time: 10mins Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): Explosive Hops & Med Ball Throws (Speed-Strength):
A1: Explosive Jumps/Hops (NCM): A1: Explosive Hops (NCM):
Day 1: Linear Hurdle Jumps 3x5 Day 3: Lateral/Medial Hurdle Hops 3x3 Each Leg
Day 5: Linear Hurdle Hops 3x5 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM): A2: Explosive Med Ball Throws (NCM):
Day 1: Horizontal Chest Throw – Overhand 2x5 Day 3: ½ Kneeling Rotational Throw 2x5
Day 5: Underhand Overhead Backwards Throw 2x5
Time: 10mins Time: 10mins
Rest Interval: 60secs Rest Interval: 60secs
Linear Speed: Multi-Directional Drills (Planned):
10m Accelerations 1x6 – 2 Point Start 5m – Shuffle to Base 1x3 Each Side
5m – Crossover to Base 1x3 Each Side
5m – Directional Step to Base 1x3 Each Side
Time: 5mins Time: 5mins
Rest Interval: 60secs/Reps Rest Interval: 1min/Sets
Day 1 & 5 - Linear: Day 3 – Multi-Directional:
SMR – Roller: SMR – Roller:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
FMS Weak Link: FMS Weak Link:
Day 5:
NCM Linear Box Hops 2x5
CM Linear Box Hop 1x5
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM):
Day 1: Day 3:
NCM Horizontal Chest Throw – Overhand 2x5 ½ Kneeling Rotational Throw 3x5
CM Horizontal Chest Throw – Overhand 1x5
Day 5:
NCM Backward Overhead Throw – 2x5
CM Backward Overhead Throw 1x5
Rest Interval: 60secs Rest Interval: 60secs
Total Time: 10mins Total Time: 10mins
Linear Speed: Multi-Directional Speed Drills (Planned):
10m Accelerations 1x6 – 2 Point Start 5m – Shuffle to Base 1x3 Each Side
5m – Crossover to Base 1x3 Each Side
5m – Directional Step to Base 1x3 Each Side
Rest Interval: 60secs -Reps Rest Interval: 60secs - Sets
Total Time: 5mins Total Time: 5mins
A: Power Clean (Light Technique) 3x5
EDT: 10-15mins
C1: Back Squat or Goblet Squat 12-15RM x1-5
C2: 3PT DB Row – Neutral Grip 12-15RM x1-5
EDT: 10-15mins
D1: Kettlebell Swings x1-5
D2: DB Press Variation 12-15RM x1-5
Core
EDT: 10-15mins
C1: ½ Kneeling 2 Arm High Cable Row 12-15RM x1-5
C2: RFE Split Squat Variation12-15RM x1-5
EDT: 10-15mins
D1: BB Romanian Deadlift 12-15RM x1-5
D2: Push Up Variation x1-5
Core
EDT: 10-15mins
C1: Trap Bar Deadlift 12-15RM x1-5
C2: Overhead Press Variation 12-15RM x1-5
EDT: 10-15mins
D1: Reverse Lunge Variation 12-15RM x1-5
D2: TRX Row Variation x1-5
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 2
A: Olympic Lift 3x5 (Light Technique)
C4: ½ Kneeling 2 Arm High Cable Row – 4x10-15 5x10-15 6x10-15 3x10-15
Rotational Grip
C5: Plank Row 4x5 5x5 6x5 3x5
Core
Rest Interval:
Core:
E: Anterior Core Choice
3 Day Program Template 3
A: Olympic Lift 3x5 (Light Technique)
Core
Core
Core
C2: ½ Kneeling 1 Arm High Cable Row – 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Neutral Grip
C3: DB Goblet Reverse Lunge 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C4: ½ Kneeling Curl & Press – 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Neutral Grip
Rest Interval: 3-5min - Circuits
Core:
D: Anterior Core Choice
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
C2: 3PT DB Row – Neutral Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C3: KB Swing 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C4: Flat DB Press – Neutral Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
C2: TRX Row – Rotational Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps
C3: DB/BB Romanian Deadlift – 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Pronated Grip
C4: Push Up 10-15 reps 10-15 reps 10-15 reps 10-15 reps
Rest Interval:
3 Day Program Template 4
A: Olympic Lift 3x5 (Light Technique)
Circuit – 30-40mins
C1: Trap Bar Deadlift x30:30/35:25/40:20
C2: 1 Arm Overhead Press x30:30/35:25/40:20
C3: DB Goblet R Lunge x30:30/35:25/40:20
C4: ½ Kneeling High Cable Row x30:30/35:25/40:20
C5:Anetrior Core x30:30/35:25/40:20
Circuit – 30-40mins:
C1: DB Goblet RFE Split Squat x30:30/35:25/40:20
C2: DB Row Variation x30:30/35:25/40:20
C3: KB Swing x30:30/35:25/40:20
C4: DB Press Variation x30:30/35:25/40:20
C5: Lateral/Rotational Core x30:30/35:25/40:20
Circuit – 30-40mins:
C1: BB Romanian Deadlift x30:30/35:25/40:20
C2: Push Up x30:30/35:25/40:20
C3: DB Goblet Squat x30:30/35:25/40:20
C4: TRX Row Variation x30:30/35:25/40:20
C5: Anterior Core x30:30/35:25/40:20
Example:
4-6 Rounds:
Rest: RHR
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
C3: Standing 2 Arm DB Curl & Press – 4x6 5x6 6x6 3x6
Neutral Grip
C4: 2 Arm DB Reverse Lunge 4x6 5x6 6x6 3x6
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
Rest Interval:
Explosive Repeats:
- A:
Sets/ Sets/ Sets/ Sets/
Exercises Reps Reps Reps Reps
Week 1 Week 2 Week 3 Week 4
Paired: 12mins 10mins 8mins 6mins
A1: BW Squat Jumps 6x 6x 6x 5x
10:50 10:40 10:30 10:30
A2: Rope Slams 6x 6x 6x 5x
10:50 10:40 10:30 10:30
- B
Sets/ Sets/ Sets/ Sets/
Exercises Reps Reps Reps Reps
Week 1 Week 2 Week 3 Week 4
Paired 12mins 10mins 8mins 6mins
A1: KB Swings 6x 6x 6x 5x
10:50 10:40 10:30 10:30
A2: Overhead Med Ball Slams 6x 6x 6x 5x
10:50 10:40 10:30 10:30
Aerobic Plyometrics:
- A:
Sets/ Sets/ Sets/ Sets/
Exercises Reps Reps Reps Reps
Week 1 Week 2 Week 3 Week 4
Paired: 1x10min 1x10min 1x10min 1x6mins
A1: BW Squat Jumps 10reps 10reps 10reps 10reps
- B:
Sets/ Sets/ Sets/ Sets/
Exercises Reps Reps Reps Reps
Week 1 Week 2 Week 3 Week 4
Paired: 1x10min 1x10min 1x10min 1x6mins
A1: BW Lateral Bounds 10reps 10reps 10reps 10reps
Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Off
Body Composition:
- Heavier Intensity – RM
- Less overall time
- More Recovery required
3 Day Program Template 1
A: Power Clean (Light Technique) 3x5
EDT: 8-15mins
C1: Back Squat 10RM x1-5
C2: 3PT DB Row 10RM x1-5
EDT: 8-15mins
D1: Kettlebell Swings x1-5
D2: DB Press Variation 10RM x1-5
Core
EDT: 8-15mins
C1: BB Romanian Deadlift 10RM x1-5
C2: Push Up Variation x1-5
EDT: 8-15mins
D1: ½ Kneeling 1 Arm High Cable Row 10RM x1-5
D2: BB RFE Split Squat 10RM x1-5
Core
EDT: 8-15mins
C1: Trap Bar Deadlift 10RM x1-5
C2: Overhead Press Variation 10RM x1-5
EDT: 8-15mins
D1: BB Reverse Lunge 10RM x1-5
D2: TRX Row Variation x1-5
Core
Day 5:
NCM Linear Box Hops 2x5
CM Linear Box Hop 1x5
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM):
Day 1: Day 3:
NCM Horizontal Chest Throw – Overhand 2x5 ½ Kneeling Rotational Throw 3x5
CM Horizontal Chest Throw – Overhand 1x5
Day 5:
NCM Backward Overhead Throw – 2x5
CM Backward Overhead Throw 1x5
Rest Interval: 60secs Rest Interval: 60secs
Total Time: 10mins Total Time: 10mins
Linear Speed: Multi-Directional Speed Drills (Planned):
10m Accelerations 1x6 – 2 Point Start 5m – Shuffle to Base 1x3 Each Side
5m – Crossover to Base 1x3 Each Side
5m – Directional Step to Base 1x3 Each Side
Rest Interval: 60secs -Reps Rest Interval: 60secs - Sets
Total Time: 5mins Total Time: 5mins
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 2
A: Olympic Lift 3x5 (Light Technique)
Circuit x4-6:
Core
Circuit x4-6:
Core
Circuit x4-6:
Core
C4: ½ Kneeling 1 Arm High Cable Row 4x8-12 5x8-12 6x8-12 3x8-12
– Neutral Grip
Rest Interval: 60-90secs
Core:
D: Anterior Core Choice
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 3
A: Olympic Lift 3x5 (Light Technique)
Core
Core
Core
C2:½ Kneeling 2 Arm DB Curl & Press – 5-10reps 5-10reps 5-10reps 5-10reps
Neutral Grip
C3: BB Reverse Lunge 5-10reps 5-10reps 5-10reps 5-10reps
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
C4: ½ Kneeling Face Pulls – Neutral Grip 5-10reps 5-10reps 5-10reps 5-10reps
Rest Interval:
3 Day Program Template 4
A: Olympic Lift 3x5 (Light Technique)
Circuit – 20-30mins
C1: Trap Bar Deadlift x30:30/35:25/40:20
C2: Overhead Press Variation x30:30/35:25/40:20
C3: BB R Lunge x30:30/35:25/40:20
C4: ½ Kneeling 2 Arm High Cable Row
x30:30/35:25/40:20
C5:Anetrior Core x30:30/35:25/40:20
Circuit – 20-30mins:
C1: BB RFE Split Squat x30:30/35:25/40:20
C2: DB Row Variation x30:30/35:25/40:20
C3: Kettlebell Swing x30:30/35:25/40:20
C4: DB Press Variation x30:30/35:25/40:20
C5: Lateral/Rotational Core x30:30/35:25/40:20
Circuit – 20-30mins:
C1: Back Squat x30:30/35:25/40:20
C2: TRX Row Variation x30:30/35:25/40:20
C3: BB Romanian Deadlift x30:30/35:25/40:20
C4: Push Up x30:30/35:25/40:20
C5: Anterior Core x30:30/35:25/40:20
Example:
4-6 Rounds:
Rest: 1-2mins
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed):
A: Hang Clean 3x5 3x5 3x5 2x4
C2: BB Bent Over Row – Pronated Grip 4x8 5x8 6x8 3x8
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
C3: Standing 2 Arm DB Curl & Press – 4x8 5x8 6x8 3x8
Neutral Grip
C4: 2 Arm DB Reverse Lunge 4x8 5x8 6x8 3x8
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4
Rest Interval:
- A:
Sets/ Sets/ Sets/ Sets/
Exercises Reps Reps Reps Reps
Week 1 Week 2 Week 3 Week 4
Paired: 8min 10min 12min 6mins
A1: BW Squat Jumps 4x 5x 6x 3x
30:30 30:30 30:30 30:30
A2: Ropes 4x 5x 6x 3x
30:30 30:30 30:30 30:30
- B:
Sets/ Sets/ Sets/ Sets/
Exercises Reps Reps Reps Reps
Week 1 Week 2 Week 3 Week 4
Paired: 8min 10min 12min 6mins
A1: Kettlebell Swings 4x 5x 6x 3x
30:30 30:30 30:30 30:30
A2: Standing Med Ball Slams 4x 5x 6x 3x
30:30 30:30 30:30 30:30
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Off
3 Mechanisms:
- Mechanical Tension
- Muscle Damage
- Metabolic Stress
Core
Core
Core
Day 5:
NCM Linear Box Hops 2x5
CM Linear Box Hop 1x5
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM):
Day 1: Day 3:
NCM Horizontal Chest Throw – Overhand 2x5 ½ Kneeling Rotational Throw 3x5
CM Horizontal Chest Throw – Overhand 1x5
Day 5:
NCM Backward Overhead Throw – 2x5
CM Backward Overhead Throw 1x5
Rest Interval: 60secs Rest Interval: 60secs
Total Time: 10mins Total Time: 10mins
Linear Speed: Multi-Directional Speed Drills (Planned):
10m Accelerations 1x6 – 2 Point Start 5m – Shuffle to Base 1x3 Each Side
5m – Crossover to Base 1x3 Each Side
5m – Directional Step to Base 1x3 Each Side
Rest Interval: 60secs -Reps Rest Interval: 60secs - Sets
Total Time: 5mins Total Time: 5mins
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 2
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 3
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 4
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval
3 Day Program Template 5
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval
3 Day Program Template 6
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval
3 Day Program Template 7
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval
3 Day Program Template 8
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval
3 Day Program Template 9
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed) Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 10
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed) Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 2
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 3
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 4
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 5
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 6
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 7
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 8
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 9
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed) Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
3 Day Program Template 10
A: Power Clean (Light Technique) 3x5
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed) Deload
A: Power Snatch 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Core
A: Power Snatch 3x5 (No Tempo)
Core
A: Power Clean 3x5 (No Tempo)
Core
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Clean X 3x5 3x5 3x5 2x4
Rest Interval:
Core:
E: Core Choice
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Snatch X 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Clean X 3x5 3x5 3x5 2x4
Rest Interval:
3 Day TUT Program Template 2
A: Power Clean 3x5 (No Tempo)
Core
A: Power Snatch 3x5 (No Tempo)
Core
A: Power Clean 3x5 (No Tempo)
Core
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Clean X 3x5 3x5 3x5 2x4
Rest Interval:
Core:
E: Core Choice
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Snatch X 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Clean X 3x5 3x5 3x5 2x4
Rest Interval:
3 Day TUT Program Template 3
A: Power Clean 3x5 (No Tempo)
Core
A: Power Snatch 3x5 (No Tempo)
Core
A: Power Clean 3x5 (No Tempo)
Core
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Clean X 3x5 3x5 3x5 2x4
Rest Interval:
Core:
E: Core Choice
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Snatch X 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Clean X 3x5 3x5 3x5 2x4
Rest Interval:
3 Day TUT Program Template 4
A: Power Clean 3x5 (No Tempo)
Core
A: Power Snatch 3x5 (No Tempo)
Core
A: Power Clean 3x5 (No Tempo)
Core
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Clean X 3x5 3x5 3x5 2x4
Rest Interval:
Core:
D: Core of Choice
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Snatch X 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Clean X 3x5 3x5 3x5 2x4
Rest Interval:
3 Day TUT Program Template 5
A: Power Clean 3x5 (No Tempo)
Core
A: Power Snatch 3x5 (No Tempo)
Core
A: Power Clean 3x5 (No Tempo)
Core
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Clean X 3x5 3x5 3x5 2x4
Rest Interval:
Core:
D: Core of Choice
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Snatch X 3x5 3x5 3x5 2x4
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Tempo Deload
A: Power Clean X 3x5 3x5 3x5 2x4
Rest Interval:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Core
A: Power Snatch 3x5
Core
A: Thick Grip Incline Bench Press 4x6
Core
A: Chin Up - Mixed Grip 4x6
Core
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x5
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x5 3x5 3x5 2x5
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Strength: Deload
A: Thick Grip Incline Bench Press 4x6 4x6 4x6 3x5
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Strength: Deload
A: Chin Up – Mixed Grip 4x6 4x6 4x6 3x5
Rest Interval:
4 Day Program Template 2
A: Power Clean 3x3
Core
A: Power Snatch 3x3
D: Glute-Ham-Raise 3x10-12
Core
A: Thick Grip Bench Press 4(4x2) 15secs
Core
A: Chin Up – Mixed Grip 4x(4x2) 15secs
Core
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 2x3
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 2x3
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Strength: Deload
A: Thick Grip Incline Bench Press 4x(4x2) 4x(4x2) 4x(4x2) 3x5
15secs 15secs 15secs
Rest Interval: 120secs
Paired:
B1: Chin Up – Neutral Grip 3x6-8 3x6-8 3x6-8 2x6-8
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Strength: Deload
A: Chin Up – Mixed Grip 4x(4x2) 4x(4x2) 4x(4x2) 3x5
15secs 15secs 15secs
Rest Interval: 120secs
Paired:
B1: 2PT DB Row – Neutral Grip 3x6-8 3x6-8 3x6-8 2x6-8
Rest Interval:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up Warm Up: Warm Up Warm Up: Warm Up Warm Up Off
HV-VHV/MI HV-VHV/MI
Metabolic Metabolic
Hypertrophy (6-15 rep Hypertrophy (6-15 rep
range) = 48-85reps) range) = 76-125reps)
3 Day Program Template 1
A: Power Clean (Intensity increased from previous blocks)
3-5x3
Core
Core
B: Chin/Pull Up 8x2
Core
Day 5:
NCM Single Leg Hurdle Hops 2x5 Each Leg
CM Single Leg Hurdle Hops 1x5 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM & CM):
Day 1: Day 3:
NCM Horizontal Chest Throw – Overhand 2x5 NCM Standing Rotational Throw 2x5
CM Horizontal Chest Throw – Overhand 1x5 CM Standing Rotational Throw 1x5
Day 5:
NCM Underhand Overhead Backwards Throw 2x5
CM Underhand Overhead Backwards Throw 1x5
Time: 10mins Time: 10mins
Rest Interval: 60secs Rest Interval: 60secs
Linear Speed: Multi-Directional Drills (Planned):
10m Accelerations 2x5 – 2 Point Start 5m Acceleration into 5m Shuffle to Base 1x3
5m Acceleration into 5m Crossover to Base 1x3
5m Acceleration into 5m Directional Step to Base 1x3
Time: 15mins Time: 5-10mins
Rest Interval: 60secs/Reps, 3mins Sets Rest Interval: 2mins Sets
Day 1 & 5 - Linear: Day 3 – Multi-Directional:
SMR – Roller: SMR – Roller:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
FMS Weak Link: FMS Weak Link:
Day 5:
NCM Linear Hurdle Hops 2x5
CM Linear Hurdle Hop 1x5
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM & CM):
Day 1: Day 3:
NCM Horizontal Chest Throw – Overhand 2x5 NCM Standing Rotational Throw 2x5
CM Horizontal Chest Throw – Overhand 1x5 CM Standing Rotational Throws 1x5
Day 5:
NCM Backward Overhead Throw – 2x5
CM Backward Overhead Throw 1x5
Rest Interval: 60secs Rest Interval: 60secs
Total Time: 10mins Total Time: 10mins
Linear Speed: Multi-Directional Speed Drills (Planned):
10m Accelerations 2x5– 2 Point Start 5m Acceleration into 5m Shuffle to Base 1x3
5m Acceleration into 5m Crossover to Base 1x3
5m Acceleration into 5m Directional Step to Base 1x3
Rest Interval: 60secs – Reps/ 3mins - Sets Rest Interval: 120secs - Sets
Total Time: 10-15mins Total Time: 5-10mins
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
3 Day Program Template 2
A: Power Clean (Intensity increased from previous blocks)
3-5x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
3 Day Program Template 3
A: Power Clean (Intensity increased from previous blocks)
3-5x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
3 Day Program Template 4
A: Power Clean (Intensity increased from previous blocks)
3-5x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
3 Day Program Template 5
A: Power Clean (Intensity increased from previous
blocks) 3-5x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
3 Day Program Template 6
A: Power Clean (Intensity increased from previous
blocks) 3-5x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
3 Day Program Template 7
A: Power Clean (Intensity increased from previous blocks)
3-5x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
3 Day Program Template 8
A: Power Clean (Intensity increased from previous blocks)
3-5x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up Warm Up: Warm Up Warm Up: Warm Up Warm Up: Off
Core
Core
B: Chin/Pull Up 3x3
Core
Day 5:
CM Linear Hurdle Hops 4x5 Each Leg
DC Continuous Linear Hurdle Hops 1x5 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (CM): A2: Explosive & Elastic Med Ball Throws (CM & Continuous):
Day 1: Day 3:
CM Horizontal Chest Throw – Overhand 5x5 CM Standing Rotational Throw 4x5
Continuous Standing Rotational Throw 1x10
Day 5:
CM Underhand Overhead Backwards Throw 5x5
Time: 15mins Time: 15mins
Rest Interval: 60secs Rest Interval: 60secs
Linear Speed: Multi-Directional Drills (Planned):
20m Accelerations 2x5 – 2 Point Start 5m Acceleration into 5m Shuffle & Cut to Base 1x3
5m Acceleration into 5m Crossover & Cut to Base 1x3
5m Acceleration into 5m Directional Step & Cut to Base x3
Time: 20mins Time: 10mins
Rest Interval: 2mins/Reps, 4mins Sets Rest Interval: 3mins Sets
Day 1 & 5 - Linear: Day 3 – Multi-Directional:
SMR – Roller: SMR – Roller:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
FMS Weak Link: FMS Weak Link:
Day 5:
DC Continuous Linear Hurdle Hops 1x10
Continuous Linear Hurdle Hops 3x10
Rest Interval: 60secs Rest Interval: 60secs
A2: Elastic Med Ball Throws (DC & DD): A2: Elastic Med Ball Throws (Continuous):
Day 1: Day 3:
DC Horizontal Chest Throw – Overhand 3x5 Continuous Standing Rotational Throw 3x10
DD Horizontal Chest Throw – Overhand 1x5
Day 5:
DC Backward Overhead Throw – 3x5
DD Backward Overhead Throw 1x5
Rest Interval: 60secs Rest Interval: 60secs
Total Time: 10mins Total Time: 10mins
Linear Speed: Multi-Directional Speed Drills (Random):
30m Sprint 2x5– 2 Point Start 5m Acceleration into 5m Shuffle & Cut to Base 1x3
5m Acceleration into 5m Crossover & Cut to Base 1x3
5m Acceleration into 5m Directional Step & Cut to Base x3
Rest Interval: 180secs – Reps/ 6mins - Sets Rest Interval: 180secs - Sets
Total Time: 35mins Total Time: 10mins
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 10x2 10x2 10x2 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 10x2 10x2 10x2 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 10x2 10x2 10x2 OMIT
Rest Interval:
3 Day Program Template 2
A: Power Clean 10x2
Core
Core
B: Chin/Pull Up 3x3
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 10x2 10x2 10x2 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 10x2 10x2 10x2 OMIT
Rest Interval:
3 Day Program Template 3
A: Power Clean 10x2
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 10x2 10x2 10x2 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 10x2 10x2 10x2 OMIT
Rest Interval:
3 Day Program Template 4
A: Power Clean 10x2
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 10x2 10x2 10x2 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 10x2 10x2 10x2 OMIT
Rest Interval:
3 Day Program Template 5
A: Power Clean 10x2
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 10x2 10x2 10x2 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 10x2 10x2 10x2 OMIT
Rest Interval:
3 Day Program Template 6
A: Power Clean10x2
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 10x2 10x2 10x2 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 10x2 10x2 10x2 OMIT
Rest Interval:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up Warm Up: Warm Up Warm Up: Warm Up Warm Up: Off
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Speed-Strength): Deload
A: CM Box Jumps 8x3 8x3 8x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Speed-Strength): Deload
A: CM Box Jump 8x3 8x3 8x3 OMIT
Rest Interval:
3 Day Program Template 2
A: Counter Movement Box Jumps 8x3
Core
Core
B: Chin/Pull Up 3x3
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Speed-Strength): Deload
A: CM Box Jump 8x3 8x3 8x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Speed-Strength): Deload
A: CM Box Jump 8x3 8x3 8x3 OMIT
Rest Interval:
3 Day Program Template 3
A: Counter Movement Box Jumps 8x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Speed-Strength): Deload
A: CM Box Jump 8x3 8x3 8x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Speed-Strength): Deload
A: CM Box Jump 8x3 8x3 8x3 OMIT
Rest Interval:
3 Day Program Template 4
A: Counter Movement Box Jumps 8x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Speed-Strength): Deload
A: CM Box Jump 8x3 8x3 8x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Speed-Strength): Deload
A: CM Box Jump 8x3 8x3 8x3 OMIT
Rest Interval:
3 Day Program Template 5
A: Counter Movement Box Jumps 8x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Speed-Strength): Deload
A: CM Box Jump 8x3 8x3 8x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Speed-Strength): Deload
A: CM Box Jump 8x3 8x3 8x3 OMIT
Rest Interval:
3 Day Program Template 6
A: Counter Movement Box Jumps 8x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Speed-Strength): Deload
A: CM Box Jump 8x3 8x3 8x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Speed-Strength): Deload
A: CM Box Jump 8x3 8x3 8x3 OMIT
Rest Interval:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Off
Core
Core
Core
Day 5:
DC Continuous Linear Hurdle Hops 1x10 Each Leg
Continuous Linear Hurdle Hops 3x10 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (CM): A2: Elastic Med Ball Throws (Continuous):
Day 1: Day 3:
CM Horizontal Chest Throw – Overhand 3x5 Continuous Standing Rotational Throw 3x10
Day 5:
CM Underhand Overhead Backwards Throw 3x5
Time: 10mins Time: 10mins
Rest Interval: 60secs Rest Interval: 60secs
Linear Speed: Multi-Directional Drills (Random):
30m Accelerations 2x5 – 2 Point Start 5m Acceleration into 5m Shuffle & Cut to Base 1x3
5m Acceleration into 5m Crossover & Cut to Base 1x3
5m Acceleration into 5m Directional Step & Cut to Base x3
Time: 30mins Time: 10mins
Rest Interval: 3mins/Reps, 5mins/Sets Rest Interval: 3mins Sets
Day 1 & 5 - Linear: Day 3 – Multi-Directional:
SMR – Roller: SMR – Roller:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
FMS Weak Link: FMS Weak Link:
Day 5:
DC Continuous Linear Hurdle Hops 1x10
Continuous Linear Hurdle Hops 3x10
Rest Interval: 60secs Rest Interval: 60secs
A2: Elastic Med Ball Throws (DC & DD): A2: Elastic Med Ball Throws (Continuous):
Day 1: Day 3:
DC Horizontal Chest Throw – Overhand 3x5 Continuous Standing Rotational Throw 3x10
DD Horizontal Chest Throw – Overhand 1x5
Day 5:
DC Backward Overhead Throw – 3x5
DD Backward Overhead Throw 1x5
Rest Interval: 60secs Rest Interval: 60secs
Total Time: 10mins Total Time: 10mins
Linear Speed: Multi-Directional Speed Drills (Random):
30m Sprint 2x5– 2 Point Start 5m Acceleration into 5m Shuffle & Cut to Base 1x3
5m Acceleration into 5m Crossover & Cut to Base 1x3
5m Acceleration into 5m Directional Step & Cut to Base x3
Rest Interval: 180secs – Reps/ 6mins - Sets Rest Interval: 180secs - Sets
Total Time: 35mins Total Time: 10mins
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 4x3 4x3 4x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 4x3 4x3 4x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 4x3 4x3 4x3 OMIT
Rest Interval:
3 Day Program Template 2
A: Power Snatch 4x3, 80-85%
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 4x3 4x3 4x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 4x3 4x3 4x3 OMIT
Rest Interval:
3 Day Program Template 3
A: Power Snatch 4x3, 80-85%
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 4x3 4x3 4x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 4x3 4x3 4x3 OMIT
Rest Interval:
3 Day Program Template 4
A: Power Snatch 4x3, 80-85%
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 4x3 4x3 4x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 4x3 4x3 4x3 OMIT
Rest Interval:
3 Day Program Template 5
A: Power Snatch 4x3, 80-85%
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 4x3 4x3 4x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 4x3 4x3 4x3 OMIT
Rest Interval:
3 Day Program Template 6
A: Power Snatch 4x3, 80-85%
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 4x3 4x3 4x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 4x3 4x3 4x3 OMIT
Rest Interval:
-Targets: Maximum Strength and Alactic power
Example 2:
- 300lb + 400 x.4
- 700 x.4 = 280
- 280-300 = -20lbs
Complex Method is for well trained
individuals, with decent relative strength
levels
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up Warm Up: Warm Up Warm Up: Warm Up Warm Up: Off
Core
Core
B: Chin/Pull Up Variation3x3
Core
Day 5:
Continuous Linear Hurdle Hops 3x10 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (CM): A2: Elastic Med Ball Throws (Continuous ):
Day 1: Day 3:
CM Horizontal Chest Throw – Overhand 2x5 Continuous Standing Rotational Throw 2x10
Day 5:
CM Underhand Overhead Backwards Throw 2x5
Time: 10mins Time: 10mins
Rest Interval: 60secs Rest Interval: 60secs
Linear Speed: Multi-Directional Drills (Random - Progression 5):
40m Accelerations 2x5 – 2 Point Start 5m Acceleration into 5m Shuffle & Cut to Base 1x3
5m Acceleration into 5m Crossover & Cut to Base 1x3
5m Acceleration into 5m Directional Step & Cut to Base x3
Time: 40mins Time: 10mins
Rest Interval: 4mins/Reps, 8mins/Sets Rest Interval: 3mins Sets
Day 1 & 5 - Linear: Day 3 – Multi-Directional:
SMR – Roller: SMR – Roller:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
FMS Weak Link: FMS Weak Link:
Day 5:
Continuous Linear Hurdle Hops 3x10
Rest Interval: 60secs Rest Interval: 60secs
A2: Elastic Med Ball Throws (DD): A2: Elastic Med Ball Throws (Continuous):
Day 1: Day 3:
DD Horizontal Chest Throw – Overhand 3x5 Continuous Standing Rotational Throw 3x10
Day 5:
DD Backward Overhead Throw 3x5
Rest Interval: 60secs Rest Interval: 60secs
Total Time: 10mins Total Time: 10mins
Linear Speed: Multi-Directional Speed Drills (Random – Progression 5):
40m Sprint 2x5– 2 Point Start 5m Acceleration into 5m Shuffle & Cut to Base 1x3
5m Acceleration into 5m Crossover & Cut to Base 1x3
5m Acceleration into 5m Directional Step & Cut to Base x3
Rest Interval: 240secs – Reps/ 8mins – Sets Rest Interval: 180secs – Sets
Total Time: 45mins Total Time: 10mins
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
3 Day Program Template 2
A: Power Snatch 3x3
B: Deadlift/Squat 3x3
Core
Core
B: Chin/Pull Up Variation3x3
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
3 Day Program Template 3
A: Power Snatch 3x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
3 Day Program Template 4
A: Power Snatch 3x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
3 Day Program Template 5
A: Power Snatch 3x3
Core
Core
B: Chin/Pull Up Variation
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
3 Day Program Template 6
A: Power Snatch 3x3
Core
Core
Core
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x3 3x3 3x3 OMIT
Rest Interval:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Snatch 3x3 3x3 3x3 OMIT
Rest Interval:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up Warm Up: Warm Up Warm Up: Warm Up Warm Up: Off
A1: Explosive Jump/ Hops (NCM & CM): A1: Explosive Hops (NCM & CM): A1: Elastic Jump/ Hops (DC & DC Continuous):
Day 1: Day 3: Day 5:
Jumps: Hops: Jumps:
NCM Linear Hurdle Jump 1x5 NCM Lateral/Medial Hurdle Hop 1x3 Each Leg DC Linear Hurdle Jump 1x5
CM Linear Hurdle Jumpsinear ral/Medial Hurdle Hops 1x5 CM Lateral/Medial Hurdle Hop 1x3 Each Leg DC Continuous Linear Hurdle Jumps 1x10