Monday:
– Speed Squat (any squat variation) – 55% x 8 sets x 2 30 seconds rest between sets

– leg press supersetted with knuckle ups 2 sets 15 on leg press followed with 40 knuckle ups no rest until all sets are completed

– Calf Raises – 3 x 25

Tuesday:

– Ladder Drills 4 sets of 4-6 varying ladder drills very little rest in between

– Cone Drills 4 sets of 3-4 cone drills very little rest in between

-jump rope every minute on the minute starting with 15 reps and increase by 5 every set until you can no longer reach the target reps within a minute

– Abs
o Side Bends – 2 x 15 per side o Hanging Leg raises – 3 x 15

Wednesday:
– Repetition Overhead 2-3 sets of 10 reps with 70 percent of max weight

– strict press burnout drop the weight to 60 percent and do as many reps strict press as possible then immediately strip weight allowing you to do more reps strict press, continue doing drop sets until you are down to the bare implement, i.e. axle, log, bar

– Incline Press – 3 x 8
– Band Push downs
o Regular Grip (palms facing the floor) – 2 x 10 with 2 second pause at lockout

o Hammer Grip – 2 x 10 with 2 second pause at lockout – Dumbbell Lateral Raises – 3 x 12

Thursday:
– Heavy deadlift work up to 3 sets of 4 with 85 percent max weight on deadlift

– 45° Hypers – Body weight plus additional weight

– Shrugs – 1 set of as many reps as possible with dumbbells shooting for 100 reps thenincrease weight and do a set of 20 (Barbell, Dumbbell, Farmer’s handles…)

– Heavy Dumbbell Rows – 3 x 10 per arm

-Hamstring curls 1 set 6-8 reps with heavy weight then after rest drop the weight and do a set of 30 reps

– Rear Delts – 3 x 15 (face pulls, rear delt raises…)

– Dumbbell hammer Curls run the rack. Begin with a weight you can only do 8 reps with then drop 5- 10 pounds and immediately do another set. Do this until you get to the last dumbbells in the rack. If you reach failure, rest briefly until you can complete the reps – 2 x 8 reps

Friday:
– Jump Rope – 3-5 minutes
– Sprints – 60 feet
o 1st at 40-50%
o remaining sets increase speed to 70 percent for 6 sets short rest in between -400 meter run x 1 set record your time
– Decline Crunches – 3 x 30

Saturday:

– speed/ conditioning yoke load a weight at roughly 70 percent of contest then do 50 foot run unload 90 lbs immediately do another run back, continue dropping weight until yoke is empty. All done with no rest for 1 set only ( the weight taken off will need to be adjusted based on what plates you have available if you are using 400 pounds or less as your starting weight do 2 sets of this.

-speed farmers 4 runs of 50 feet down and back drop turn around and re-pick farmers without any rest 60 -70 percent range

-speed / conditioning stone lifting 3 sets of 3 with a light stone 30 seconds rest then do 1 sets of AMRAP loads in 2 minutes with same stone (loads are either to a platform of over a yoke bar)