Athletic Performance — Aorta Performance

ATHLETIC PERFORMANCE / PHASE 1

Week 1 — Movement positioning.

Week 1 focuses on the athlete’s movement positioning—shin angles, countermovement loading, and knee-drive positioning—and the Big 5 movement patterns: squat, hinge, lunge, upper-body push, and upper-body pull.

Day 1 · AccelerationDay 2 · Lateral speedDay 3 · Change of direction

Equipment: resistance bands, a goblet-squat weight, TRX/suspension straps, an elevated push-up surface, a secure inverted-row setup, cable station, medicine ball, lacrosse ball, a wall, and space for the prescribed distances.

PHASE 1 · WEEK 1 · DAY 1

Acceleration positioning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee hugs	1	20 yards
High knees	1	20 yards
Hurdle quad stretch	1	20 yards
Butt kickers	1	20 yards
Inchworms	1	20 yards
Frankenstein walks	1	20 yards
Forward lunges with knee drive	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-walk	3	15 yards
A-stick	3	15 yards
A-skip	3	15 yards
Wall knee-drive hold — lacrosse ball between torso and hip flexor	3	10-sec hold each leg
Wall load-and-lift into knee drive	3	5 each leg
Wall knee-drive hip switches	3	5 each leg
Wall knee-drive continuous hip switches	3	10 sec
Snap-down	3	5
Snap-down into forward line hop	3	5
Snap-down into continuous line hops	3	10 sec

Weight-room lift

Block A

Block A: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Goblet squat	3	5
TRX Y-raise	3	5
TRX T-raise	3	5
Elevated scapular push-up	3	5
Lateral lunge	3	5

Block B

Block B: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Hip-hinge wall touches	3	5
Inverted row	3	5
Eccentric lowering push-up	3	5

Block C — Core

Block C — Core: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Medicine-ball Russian twist	3	10
Plank hold	2	45 sec
Side plank hold	2	30 sec each side

PHASE 1 · WEEK 1 · DAY 2

Lateral speed positioning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee hugs	1	20 yards
High knees	1	20 yards
Hurdle quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-walk	3	15 yards
A-stick	3	15 yards
A-skip	3	15 yards
Snap-down	3	5
Snap-down into lateral jump over line	3	5
Snap-down into double lateral jump over line	3	5
Snap-down into continuous lateral jumps over line	3	5
Snap-down into single-leg lateral hop over line	3	5
Snap-down into double single-leg hop over line	3	5
Snap-down into lateral bound	3	5

Weight-room lift

Block A

Block A: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Goblet squat	3	5
Hip airplane	3	5 each leg
Banded face pull	3	5
Forward lunge	3	5 each leg

Block B

Block B: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Hip-hinge wall touches	3	5
Single-arm cable row	3	5 each arm
Eccentric lowering push-up	3	5
Single-leg glute bridge	3	5 each leg

Block C — Core

Block C — Core: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable Pallof press	3	5 each side
Cable rotational chop	3	5 each side
Plank hold	2	45 sec
Side plank hold	2	30 sec each side

PHASE 1 · WEEK 1 · DAY 3

Change-of-direction positioning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee hugs	1	20 yards
High knees	1	20 yards
Hurdle quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-walk	3	15 yards
A-stick	3	15 yards
A-skip	3	15 yards
Snap-down	3	5
Snap-down into double lateral jump over line	3	5
Snap-down into continuous lateral jumps over line	3	5
Snap-down into single-leg lateral hop over line	3	5
Snap-down into double single-leg hop over line	3	5
Snap-down into lateral bound and stick	3	5
Snap-down into double lateral skater jumps	3	5

Weight-room lift

Block A

Block A: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Goblet squat	3	5
TRX curtsy lunge	3	5 each leg
Single-leg glute bridge	3	5 each leg
Elevated scapular push-up	3	5

Block B

Block B: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Hip-hinge wall touches	3	5
Inverted row	3	5
Eccentric lowering push-up	3	5

Block C — Core

Block C — Core: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Medicine-ball Russian twist	3	5 each side
Cable Pallof press	3	5
Plank hold	2	45 sec
Side plank hold	2	30 sec each side

ATHLETIC PERFORMANCE / PHASE 1

Week 2 — Movement positioning.

Week 2 continues to focus on movement positioning while beginning to implement intensive plyometrics into the movement sessions: snap-downs, sticking landings, and loading/countermovements.

Progressions made

Eccentric/scapular push-ups → Dumbbell flat bench press
Hip-hinge wall touches → Trap-bar deadlift

Day 1 · AccelerationDay 2 · Lateral speedDay 3 · Change of direction

Equipment: resistance bands, a goblet-squat weight, TRX/suspension straps, an elevated push-up surface, a secure inverted-row setup, cable station, medicine ball, lacrosse ball, a wall, and space for the prescribed distances. Also needed this week: dumbbells, a flat bench, a trap bar with weights, and a small hurdle.

PHASE 1 · WEEK 2 · DAY 1

Acceleration positioning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee hugs	1	20 yards
High knees	1	20 yards
Hurdle quad stretch	1	20 yards
Butt kickers	1	20 yards
Inchworms	1	20 yards
Frankenstein walks	1	20 yards
Forward lunges with knee drive	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-walk	3	15 yards
A-stick	3	15 yards
A-skip	3	15 yards
Wall knee-drive hold — lacrosse ball between torso and hip flexor	3	10-sec hold each leg
Wall load-and-lift into knee drive	3	5 each leg
Wall load-and-lift knee-drive hip switches	3	5 each leg
Wall knee-drive continuous hip switches	3	10 sec
Snap-down into pogo jumps	3	5
Snap-down into countermovement vertical jump	3	5
Snap-down into forward line hop	3	5
Snap-down into single-leg forward line hop	3	5

Weight-room lift

Block A

Block A: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell lateral lunge	3	5
TRX Y-raise	3	5
TRX T-raise	3	5
Scapular push-up	3	5
Banded shoulder internal rotation	3	5

Block B

Block B: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell flat bench press	3	5
Trap-bar deadlift	3	5
Half-kneeling single-arm cable row	3	5

Block C — Core

Block C — Core: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Medicine-ball Russian twist	3	10
Plank hold	2	45 sec
Side plank hold	2	30 sec each side

PHASE 1 · WEEK 2 · DAY 2

Lateral speed positioning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee hugs	1	20 yards
High knees	1	20 yards
Hurdle quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-walk	3	15 yards
A-stick	3	15 yards
A-skip	3	15 yards
Snap-down	3	5
Snap-down into lateral jump over small hurdle	3	5
Snap-down into double lateral jump over small hurdle	3	5
Snap-down into continuous lateral jumps over small hurdle	3	5
Snap-down into single-leg lateral hop over small hurdle	3	5
Snap-down into double single-leg hop over small hurdle	3	5
Snap-down into lateral bound	3	5
Snap-down into lateral skater jumps	3	5
Lateral short shuffle	3	10 yards

Weight-room lift

Block A

Block A: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell single-leg glute bridge	3	5 each leg
Hip airplane	3	5 each leg
Banded face pull	3	5
Half-kneeling windmill against wall	3	5 each arm
Banded shoulder internal rotation	3	5

Block B

Block B: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell goblet squat	3	5
Dumbbell flat bench press	3	5
Half-kneeling single-arm cable row	3	5

Block C — Core

Block C — Core: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable Pallof press	3	5 each side
Cable rotational chop	3	5 each side
Plank hold	2	45 sec
Side plank hold	2	30 sec each side

PHASE 1 · WEEK 2 · DAY 3

Change-of-direction positioning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee hugs	1	20 yards
High knees	1	20 yards
Hurdle quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-walk	3	15 yards
A-stick	3	15 yards
A-skip	3	15 yards
Snap-down	3	5
Snap-down into crossover step	3	5
Snap-down into double crossover step	3	5
Snap-down into single-leg lateral hop over line	3	5
Snap-down into lateral bound and stick	3	5
Short lateral shuffle	3	10 yards

Weight-room lift

Block A

Block A: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell lateral lunge	3	5
TRX Y- and T-raises	3	5
Elevated scapular push-up	3	5
Inverted row	3	5

Block B

Block B: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell flat bench press	3	5
Trap-bar deadlift	3	5
Half-kneeling single-arm cable row	3	5

Block C — Core

Block C — Core: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Medicine-ball Russian twist	3	5 each side
Cable Pallof press	3	5
Plank hold	2	45 sec
Side plank hold	2	30 sec each side

ATHLETIC PERFORMANCE / PHASE 1

Week 3 — Movement positioning.

Week 3 continues to prioritize movement positioning while transitioning into muscular hypertrophy. Movement sessions continue to use intensive plyometrics, now implementing depth drops and reactive jumps.

Progressions made

Repetitions: 5 → 10
Half-kneeling cable row → Chest-supported row
TRX exercises → Chest-supported Y-T-W-L raises

Day 1 · AccelerationDay 2 · Lateral speedDay 3 · Change of direction

Equipment: resistance bands, a goblet-squat weight, TRX/suspension straps, an elevated push-up surface, a secure inverted-row setup, cable station, medicine ball, lacrosse ball, a wall, and space for the prescribed distances. Also needed this week: dumbbells, a flat bench, a trap bar with weights, and a small hurdle. Week 3 also uses a barbell and rack, landmine setup, lat-pulldown station, EZ-bar, rope attachment, chest-support bench, rolling cart or sliders, a stable depth-drop platform, and a Copenhagen-plank support.

PHASE 1 · WEEK 3 · DAY 1

Acceleration positioning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Butt kickers	1	20 yards
Inchworms	1	20 yards
Frankenstein walks	1	20 yards
Forward lunges with knee drive	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Walk	3	15 yards
A-Stick	3	15 yards
A-Skip	3	15 yards
Hands on wall holding knee drive (put lacrosse ball between the torso and hip flexor)	3	10 second hold each leg
Hands on wall load and lift into knee drive	3	5 reps each leg
Hands on wall Load and lift knee drive hip switches	3	5 reps each leg
Hands on wall knee drive continuous hip switches	3	10 secs
Snap down into 2 x pogo jump (first jump small, second jump big)	3	5
Snap down into vertical jump	3	5
Snap down into vertical jump into single leg landing	3	5 each leg
Depth drop into stick landing	3	5
Depth drop into single leg landing	3	5 each leg
Depth drop into pogo jump	3	5

Weight-room lift

Rest between weight-room sets: 30–90 seconds.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Single leg glute bridge	3	10
TRX Y, T raises	3	10 each
Banded internal rotations	3	10 each arm
Half-kneeling windmill against wall	3	10 each arm

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell front squat	3	10
Lat Pulldown	3	10
Barbell half-kneeling single-arm landmine press	3	10

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Triceps rope extensions	3	12
EZ-bar biceps curl	3	12
Hamstring curls on rolling cart	3	12

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Pallof press with rotation	3	10
Plank hold	2	1 minute
Copenhagen side plank hold	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 10 minutes (10 rounds total).

PHASE 1 · WEEK 3 · DAY 2

Lateral speed positioning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Walk	3	15 yards
A-Stick	3	15 yards
A-Skip	3	15 yards
Snap down into continuous lateral jump over small hurdle	3	5
Snap down into continuous single leg lateral hop over small hurdle	3	5
Snap down into lateral bound	3	5
Snap down into lateral skater jumps	3	5
Snap down into lateral hop over hurdle into lateral bound	3	10 yards
Short Lateral shuffle	3	10 yards
Lateral shuffle over small hurdles	3	10 yards

Weight-room lift

Rest between weight-room sets: 30–90 seconds.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell lateral lunge	3	10
Hip airplanes	3	10
Cable face pulls	3	10
Banded shoulder internal rotations	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Trap-bar deadlift	3	10
Dumbbell flat bench press	3	10
Half-kneeling single-arm cable row	3	10

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Triceps Rope extensions	3	12
Dumbbell biceps curl	3	12
Chest supported I-Y-T-W- raises	3	10

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable Pallof press with rotation	3	5 each side
Cable rotational chops	3	5 each side
Plank hold	2	1 min
Copenhagen side plank	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 10 minutes (10 rounds total).

PHASE 1 · WEEK 3 · DAY 3

Change-of-direction positioning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Walk	3	15 yards
A-Stick	3	15 yards
A-Skip	3	15 yards
Snap Down into crossover step	3	5
Snap down into double crossover step	3	5
Continuous lateral hop over line	3	10 sec
Continuous lateral single leg hop over line	3	10 sec
Snap down into lateral bound stick	3	5
Snap down into lateral double skater jumps	3	5
Snap down lateral shuffle	3	10 yards
Snap down lateral shuffle over hurdle	3	5 each side
Snap down into lateral shuffle over hurdle into crossover step over hurdle	3	5 each side

Weight-room lift

Rest between weight-room sets: 30–90 seconds.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Single leg Glute Bridge	3	10
TRX-Y and T raises	3	10
Half-kneeling windmill against wall	3	10
Banded internal rotations	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell front squat	3	10
Dumbbell chest-supported row	3	10
Barbell single-arm landmine press	3	10

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Triceps rope extensions	3	12
EZ-bar biceps curl	3	12
Slider Hamstring curls	3	12

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Med Ball Russian twist	3	5 each side
Cable Pallof press with rotation	3	5 each side
Plank hold	2	1 min
Copenhagen side plank hold	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 10 minutes (10 rounds total).

ATHLETIC PERFORMANCE / PHASE 1

Week 4 — Movement patterns.

Week 4 transitions into movement patterns and extensive plyometrics while continuing muscular hypertrophy. Movement sessions focus on continuous, pattern-building jumps, sprints, shuffling, and jumps over small hurdles.

Progressions

Bodyweight plank → Weighted plank on Days 1 and 2; bodyweight plank on Day 3
Chest-supported Y-T-W-L raises → Dumbbell I-T-W raises
Barbell Romanian deadlift — plate-elevated
Barbell front squat — heels elevated
Single-arm landmine press

Day 1 · AccelerationDay 2 · Lateral speedDay 3 · Change of direction

Equipment: resistance bands, a goblet-squat weight, TRX/suspension straps, an elevated push-up surface, a secure inverted-row setup, cable station, medicine ball, lacrosse ball, a wall, and space for the prescribed distances. Also needed this week: dumbbells, a flat bench, a trap bar with weights, and a small hurdle. Week 4 also uses a stability ball, barbell and rack, landmine setup, lat-pulldown station, EZ-bar, rope attachment, sliders, elevation plates, a stable depth-drop platform, a Copenhagen-plank support, and a suitable plank load.

PHASE 1 · WEEK 4 · DAY 1

Acceleration movement patterning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Butt kickers	1	20 yards
Inchworms	1	20 yards
Frankenstein walks	1	20 yards
Forward lunges with knee drive	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Walk	3	15 yards
A-Stick	3	15 yards
A-Skip	3	15 yards
Hands on wall holding knee drive	3	10 second hold each leg
Hands on wall load and lift into knee drive	3	5 reps each leg
Hands on wall Load and lift knee drive hip switches	3	5 reps each leg
Hands on wall knee drive continuous hip switches	3	10 secs
2 x pogo jump (first jump small, second jump big)	3	5
Snap down into single leg Forward bound	3	5 each leg
Snap down into single leg jump over hurdle	3	5 each leg
Depth drop stick landing	3	5
Depth drop into broad jump	3	5

Weight-room lift

Rest between weight-room sets: 30–90 seconds.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable shoulder internal rotations	3	10
Hip airplanes	3	10 each leg
Dumbbell I-T-W raises	3	10 each arm
Dumbbell single leg glute bridge	3	10 each leg

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell Front Squat (Heel elevated)	3	12
Lat Pulldown	3	12
Barbell single arm Landmine press	3	12 each arm

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Tricep rope extensions	3	12
EZ-bar bicep curls	3	12
Half-kneeling book openers against wall	3	10

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Stability ball stir the pot	3	10
Cable rotational lift	3	10 each arm
Weighted plank	2	1 minute
Copenhagen side plank hold	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 10 minutes (10 rounds total).

PHASE 1 · WEEK 4 · DAY 2

Lateral speed movement patterning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Walk	3	15 yards
A-Stick	3	15 yards
A-Skip	3	15 yards
Continuous lateral jump over small hurdle	3	5
Continuous single leg lateral hop over small hurdle	3	5
Snap down into lateral bound	3	5
Snap down into lateral skater jumps	3	5
Snap down into Lateral shuffle over hurdles	3	5
Snap down into lateral shuffle over hurdle into lateral bound	3	5
Snap Down into lateral shuffle over hurdle into sprint	3	5

Weight-room lift

Rest between weight-room sets: 30–90 seconds.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell reverse lunge	3	10
Half-kneeling banded book openers	3	10
Dumbbell I-T-W raises	3	12
Cable shoulder internal rotations	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Trap-bar deadlift	3	10
Dumbbell Flat Bench press	3	12
Half-kneeling single arm cable rows	3	12

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Tricep Rope extensions	3	12
Dumbbell bicep curls	3	12

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Stability ball stir the pot	3	5 each side
Cable rotational lifts	3	5 each side
Weighted plank hold	2	1 min
Copenhagen side plank	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 10 minutes (10 rounds total).

PHASE 1 · WEEK 4 · DAY 3

Change-of-direction movement patterning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Walk	3	15 yards
A-Stick	3	15 yards
A-Skip	3	15 yards
Snap Down into crossover step	3	5
Snap down into double crossover step	3	5
Continuous lateral hop over line	3	10 sec
Continuous lateral single leg hop over line	3	10 sec
Snap down into lateral bound stick	3	5
Snap down into lateral double skater jumps	3	5
Snap down lateral shuffle	3	10 yards
Snap down lateral shuffle over hurdle	3	5 each side
Snap down into lateral shuffle over hurdle into crossover step over hurdle	3	5 each side

Weight-room lift

Rest between weight-room sets: 30–90 seconds.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell single leg glute bridge	3	12
Cable shoulder internal rotations	3	10
Half-kneeling windmills against wall	3	10
Half-kneeling Banded book openers	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell RDLs (plate elevated)	3	12
Dumbbell chest supported rows	3	12
Barbell Single arm Landmine press	3	12

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Tricep rope extensions	3	12
EZ-bar bicep curls	3	12
Slider Hamstring curls	3	12

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Stability ball stir the pot	3	5 each side
Cable rotational lifts	3	5 each side
Plank hold	2	1 min
Copenhagen side plank hold	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 10 minutes (10 rounds total).

ATHLETIC PERFORMANCE / PHASE 2

Week 5 — Movement patterns.

Week 5 focuses on progressing movement patterning and time under tension for muscular hypertrophy.

Movement progressions

Shuffle into crossover step
Shuffle into sprint
Shuffle into lateral bound

Strength progressions

3-second eccentrics on the lifts marked below
Repetitions: 10 → 12, with exercise-specific prescriptions shown in each session

Day 1 · AccelerationDay 2 · Lateral speedDay 3 · Change of direction

Equipment: resistance bands, a goblet-squat weight, TRX/suspension straps, an elevated push-up surface, a secure inverted-row setup, cable station, medicine ball, lacrosse ball, a wall, and space for the prescribed distances. Also needed this week: dumbbells, a flat bench, a trap bar with weights, and a small hurdle. Week 5 also uses a stability ball, barbell and rack, heel-elevation plates, landmine setup, lat-pulldown station, EZ-bar, rope attachment, a chest-support bench, a stable depth-drop platform, a Copenhagen-plank support, and a suitable plank load.

PHASE 2 · WEEK 5 · DAY 1

Acceleration movement patterning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Butt kickers	1	20 yards
Inchworms	1	20 yards
Frankenstein walks	1	20 yards
Forward lunges with knee drive	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-skip	1	20 yards
B-Skip	1	20 yards
Skips for height	1	20 yards
Hands on wall holding knee drive	3	10 second hold each leg
Hands on wall load and lift into knee drive	3	5 reps each leg
Hands on wall Load and lift knee drive hip switches	3	5 reps each leg
Hands on wall knee drive continuous hip switches	3	10 secs
Band resisted high knees	3	15 yards
Snap down into split stance	1	5 each leg
Snap down into single leg bound	3	5
Snap down into broad jump	3	5
Snap down into continuous broad jump	3	5
Half kneeling sprints	3	15 yards
Falling sprints	3	15 yards

Weight-room lift

Rest between weight-room sets: 30–90 seconds.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable shoulder internal rotations	3	10
Stability-ball hip hinge into single-leg hamstring curl	3	10 each leg
Half-kneeling Windmills against wall	3	10 each arm
Half-kneeling book openers against wall	3	10 each arm

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Heel-elevated barbell Front Squat (3-sec eccentric)	3	12
Lat Pulldown (3-sec eccentric)	3	12
Barbell single arm Landmine press	3	12 each arm

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Tricep rope extensions	3	12
EZ-bar bicep curls (21s)	3	21
Dumbbell Lateral lunge w/knee drive	3	10

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Stability ball stir the pot	3	10
Cable rotational lift	3	10 each arm
Weighted plank	2	1 minute
Copenhagen side plank hold	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 10 minutes (10 rounds total).

PHASE 2 · WEEK 5 · DAY 2

Lateral speed movement patterning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Walk	3	15 yards
A-Stick	3	15 yards
A-Skip	3	15 yards
Continuous lateral jump over small hurdle	3	5
Continuous single leg lateral hop over small hurdle	3	5
Snap down into lateral bound	3	5
Snap down into lateral skater jumps	3	5
Snap down into Lateral shuffle over hurdles	3	5
Snap down into lateral shuffle over hurdle into lateral bound	3	5
Snap Down into lateral shuffle over hurdle into sprint	3	5
Half-kneeling lateral stance into sprint	3	15 yards

Weight-room lift

Rest between weight-room sets: 30–90 seconds.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Stability-ball hip hinge into single-leg hamstring curl	3	10
Dumbbell I-T-W raises	3	10
Half-kneeling Windmills against wall	3	12
Cable shoulder internal rotations	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell Bench press(3-sec eccentric)	3	12
Barbell RDL's (plate elevated)	3	12
Half-kneeling single arm cable rows	3	12

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Tricep Rope extensions	3	12
Dumbbell Reverse lunge	3	12
EZ-bar bicep curl 21's	3	21

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable rotational horizontal press	3	5 each side
Cable rotational lifts	3	5 each side
Weighted plank hold	2	1 min
Copenhagen side plank	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 10 minutes (10 rounds total).

PHASE 2 · WEEK 5 · DAY 3

Change-of-direction movement patterning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Skip	3	15 yards
B-Skip	3	15 yards
Euro step bounds	3	15 yards
Snap Down into crossover step	3	5
Snap down into double crossover step	3	5
Continuous lateral hop over line	3	10 sec
Continuous lateral single leg hop over line	3	10 sec
Depth drop into lateral bound stick	3	5
Depth drop into lateral double skater jumps	3	5
Depth drop lateral shuffle over hurdle	3	10 yards
Depth drop into lateral shuffle over hurdle into crossover step over hurdle	3	5 each side
Depth into lateral shuffle over hurdle into crossover step over hurdle into sprint	3	5 each side

Weight-room lift

Rest between weight-room sets: 30–90 seconds.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Stability-ball hip hinge into single-leg hamstring curl	3	12
Dumbbell I-T-W raises	3	10
Half-kneeling windmills against wall	3	10
Half-kneeling Banded book openers	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Trap-bar deadlift	3	12
Dumbbell chest supported rows	3	12
Barbell Single arm Landmine press	3	12

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Tricep rope extensions	3	12
EZ-bar bicep curls	3	12
Dumbbell forward lunge	3	12

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Stability ball stir the pot	3	5 each side
Cable rotational lifts	3	5 each side
Weighted plank hold	2	1 min
Star Plank	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 10 minutes (10 rounds total).

ATHLETIC PERFORMANCE / PHASE 2

Week 6 — Movement patterns.

Week 6 is the final week focused on movement patterning and transitions into strength training in the weight room.

Movement progressions

Half-kneeling sprints, falling sprints, and hand-resisted sprints
Combine movements: shuffle → crossover step → sprint

Strength progressions

Isometric holds, with durations specified in the workouts
Main strength lifts: 5 repetitions at 0.5–0.75 m/s
Main strength sets: 3 → 5
Rest between weight-room sets: 30–90 seconds → 2 minutes

Day 1 · AccelerationDay 2 · Lateral speedDay 3 · Change of direction

Equipment: resistance bands, a goblet-squat weight, TRX/suspension straps, an elevated push-up surface, a secure inverted-row setup, cable station, medicine ball, lacrosse ball, a wall, and space for the prescribed distances. Also needed this week: dumbbells, a flat bench, a trap bar with weights, and a small hurdle. Week 6 also uses a stability ball, barbell and rack, landmine setup, kettlebells, sliders, an assisted chin-up setup, GHD, safety bar, rear-foot support, depth-drop platform, suitable plank/Copenhagen loads, and a partner for hand-resisted sprints. Week 6 also uses a stability ball, barbell and rack, landmine setup, kettlebells, sliders, an assisted chin-up setup, GHD, safety bar, rear-foot support, depth-drop platform, suitable plank/Copenhagen loads, and a partner for hand-resisted sprints.

PHASE 2 · WEEK 6 · DAY 1

Acceleration movement patterning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Butt kickers	1	20 yards
Inchworms	1	20 yards
Frankenstein walks	1	20 yards
Forward lunges with knee drive	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-skip	1	20 yards
B-Skip	1	20 yards
Skips for height	1	20 yards
Hands on wall holding knee drive	3	10 second hold each leg
Hands on wall load and lift into knee drive	3	5 reps each leg
Hands on wall Load and lift knee drive hip switches	3	5 reps each leg
Hands on wall knee drive continuous hip switches	3	10 secs
Band resisted high knees	3	15 yards
Snap down into split stance	1	5 each leg
Snap down into single leg bound	3	5
Snap down into continuous single leg bound	3	5
Snap down into continuous broad jump over hurdles	3	5
Kneeling sprint	3	15 yards
Falling sprints	3	15 yards
Hand resisted sprints	3	15 yards

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Stability-ball hip hinge into single-leg hamstring curl	3	5 each leg
Cable shoulder internal rotations	3	5 each arm
Banded hip add/abd	3	10 each leg
Half-kneeling book openers against wall	3	10 each arm

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell Back Squat (3 sec eccentric)	5	5 (0.5–0.75 m/s)
Single-arm Dumbbell row	5	5 (0.5–0.75 m/s)
Barbell single arm Landmine press	5	5 (0.5–0.75 m/s)

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell I-T-W raises	3	5 each
Assisted chin ups	3	5
Dumbbell lateral lunge hip drive	3	5

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable rotational horizontal press	3	5 each arm
Cable rotational lift	3	5 each arm
Weighted plank	2	1 minute
Star plank hold	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 15 minutes (15 rounds total).

PHASE 2 · WEEK 6 · DAY 2

Lateral speed movement patterning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Skip	1	15 yards
B-Skip	1	15 yards
Euro step bounds	1	15 yards
Snap down into split stance	1	5
Snap down continuous lateral hop over small hurdle	3	5
Continuous single leg lateral hop over small hurdle	3	5
Continuous lateral bounds band resisted	3	5
Lateral shuffle over hurdles	3	5
Depth drop into lateral shuffle over hurdle into lateral bound	3	5
Depth drop into lateral shuffle over hurdle into sprint	3	5
Half-kneeling lateral stance into sprint into crossover step sprint back	3	15 yards
Half-kneeling lateral stance into sprint into crossover step sprint back — repeated entry	3	15 yards
Shuffle over hurdles into shuttle run	3	15 yards

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable shoulder internal rotations	3	10
Dumbbell I-T-W raises	3	5 each
TRX- Fall Throughs	3	10
Stability-ball hip hinge into single-leg hamstring curl	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell Bench press(3-sec eccentric)	5	5 (0.5–0.75 m/s)
Barbell RDL's (plate elevated)	5	5 (0.5–0.75 m/s)
Dumbbell single-arm Row	5	5 (0.5–0.75 m/s)

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Assisted chin ups	3	5
Single leg hamstring curl w/slider	3	5 each leg
Rear-foot-elevated split squat	3	5 (3 sec iso)

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable rotational horizontal press	3	5 each side
Cable rotational lifts	3	5 each side
Kettlebell Farmers carries	3	20 yards
Weighted Copenhagen side plank	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 15 minutes (15 rounds total).

PHASE 2 · WEEK 6 · DAY 3

Change-of-direction movement patterning / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Skip	1	15 yards
B-Skip	1	15 yards
Euro step bounds	1	15 yards
Snap Down into crossover step	1	5
Snap down into double crossover step	3	5
Continuous lateral hop over line	3	10 sec
Continuous lateral single leg hop over line	3	10 sec
Depth drop into lateral bound stick	3	5
Depth drop into lateral double skater jumps	3	5
Depth drop lateral shuffle over hurdle	3	10 yards
Depth drop into lateral shuffle over hurdle into crossover step over hurdle	3	5 each side
Depth into lateral shuffle over hurdle into crossover step over hurdle into sprint	3	5 each side

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Stability-ball single leg glute bridge	3	5
Dumbbell I-T-W raises	3	5 each
Banded hip add/abd	3	10 each
Cable shoulder internal rotations	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Trap-bar deadlift (3-sec eccentric)	5	5 (0.5-0.75 m/s)
Dumbbell chest supported rows	5	5 (0.5–0.75 m/s)
Barbell Single arm Landmine press	5	5 (0.5–0.75 m/s)

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
GHD back extension	3	5
Elevated push ups (3-sec eccentric)	3	5
Safety bar reverse lunge	3	5 (2 sec iso)

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Stability ball stir the pot	3	5 each side
Cable rotational lifts	3	5 each side
Weighted plank hold	2	1 min
Star Plank	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 15 minutes (15 rounds total).

ATHLETIC PERFORMANCE / PHASE 3

Week 7 — Movement performance.

Week 7 finishes movement patterning while transitioning into movement performance as the athlete approaches their season. The focus includes sport-specific drills, ball catches, and ball-drop reactions.

Progressions

Sprint distance: 15 → 30 yards, with drill-specific distances listed below
Assisted chin-ups → Eccentric chin-ups
Cable rotational press → Jammer-arm rotational press

Day 1 · AccelerationDay 2 · Lateral speedDay 3 · Change of direction

Equipment: resistance bands, a goblet-squat weight, TRX/suspension straps, an elevated push-up surface, a secure inverted-row setup, cable station, medicine ball, lacrosse ball, a wall, and space for the prescribed distances. Also needed this week: dumbbells, a flat bench, a trap bar with weights, and a small hurdle. Week 7 also uses a stability ball, barbell and rack, adjustable bench, sliders, chin-up bar, GHD, kettlebells, jammer arms, a rear-foot support, depth-drop platform, suitable plank loads, a ball, and a partner for catches and resisted sprints. Week 7 also uses a stability ball, barbell and rack, adjustable bench, sliders, chin-up bar, GHD, kettlebells, jammer arms, a rear-foot support, depth-drop platform, suitable plank loads, a ball, and a partner for catches and resisted sprints.

PHASE 3 · WEEK 7 · DAY 1

Acceleration movement performance / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Butt kickers	1	20 yards
Inchworms	1	20 yards
Frankenstein walks	1	20 yards
Forward lunges with knee drive	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-skip	1	20 yards
B-Skip	1	20 yards
Skips for height	1	20 yards
Hands on wall holding knee drive	3	10 second hold each leg
Hands on wall load and lift into knee drive	3	5 reps each leg
Hands on wall Load and lift knee drive hip switches	3	5 reps each leg
Hands on wall knee drive continuous hip switches	3	10 secs
Snap down into split stance	1	5 each leg
Snap down into single leg bound	3	5
Snap down into continuous single leg bound	3	5
Kneeling sprint	3	30 yards
Falling assisted sprints	3	30 yards
Hand resisted sprints	3	30 yards
Hand resisted sprint into ball catch	3	15 yard

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Stability-ball hip hinge into single-leg hamstring curl	3	5 each leg
Dumbbell I-T-W raises	3	5 each
Banded hip add/abd	3	10 each leg
Half-kneeling book openers against wall	3	10 each arm

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell Back Squat (3 sec eccentric)	5	5 (0.5- 0.75m/s)
Elevated push-ups (3-sec eccentric)	5	5
Single arm Dumbbell row	5	5

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Slider Lateral lunge with Dumbbell	3	5 each
Eccentric chin ups	3	5
GHD back extension	3	5

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable rotational lift	3	5 each arm
Weighted plank	3	1 minute
Weighted side plank	3	30 sec each side

PHASE 3 · WEEK 7 · DAY 2

Lateral speed movement performance / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Skip	1	15 yards
B-Skip	1	15 yards
Euro step bounds	1	15 yards
Snap down into split stance	1	5
Snap down continuous lateral hop over small hurdle	3	5
Continuous single leg lateral hop over small hurdle	3	5
Continuous lateral bounds band resisted	3	5
Lateral shuffle over hurdles	3	5
Depth drop into lateral shuffle over hurdle into lateral bound	3	5
Depth drop into lateral shuffle over hurdle into sprint	3	5
Half-kneeling lateral stance into sprint into crossover step sprint back	3	30 yards
Half-kneeling lateral stance into sprint into crossover step sprint back — repeated entry	3	30 yards
Shuffle over hurdles into shuttle run	3	30 yards

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Stability-ball hip hinge into single-leg hamstring curl	3	5
Dumbbell I-T-W raises	3	5 each
TRX- Fall Throughs	3	10
Jammer Arm rotational press	3	5 each arm

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell Bench press(3-sec eccentric)	5	5 (0.5- 0.75m/s)
Single-leg RDL into hip drive	5	5
Dumbbell Chest supported row (3 sec eccentric)	5	5

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Eccentric chin ups	3	5
Dumbbell lateral lunge	3	5 each leg
Slider pike	3	5

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Rear-foot-elevated Dumbbell split squat	3	5 ( 2sec iso)
Cable rotational lifts	3	5 each side
Kettlebell Farmers Carries	2	1 min
Weighted Copenhagen side plank	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 15 minutes (15 rounds total).

PHASE 3 · WEEK 7 · DAY 3

Change-of-direction movement performance / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Skip	1	15 yards
B-Skip	1	15 yards
Euro step bounds	1	15 yards
Snap Down	1	5
Snap down into double crossover step	3	5
Continuous lateral hop over line	2	15 sec
Continuous lateral single leg hop over line	2	15 sec
Depth drop into lateral bound stick	3	5
Depth drop into lateral double skater jumps	3	5
Lateral shuffle over hurdle	3	10 yards
Lateral shuffle over hurdle into crossover step over hurdle	3	2 each side
Lateral shuffle over hurdle into crossover step over hurdle into sprint	3	2 each side
Lateral shuffle over hurdle into crossover step over hurdle into sprint ball catch	3	15 yards

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable shoulder internal rotations	3	5
Dumbbell I-T-W raises	3	5 each
Banded hip add/abd	3	10 each
Half-kneeling Banded book openers	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Trap-bar Deadlift (3-sec eccentric)	5	5 (0.5- 0.75m/s)
Dumbbell Incline bench press	5	5
Single-arm Standing cable row	5	5

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell single leg RDL	3	5
Dumbbell lateral lunge with slider	3	5

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Kettlebell Farmer Carries	3	20 yards
Cable rotational lifts	3	5 each side
Weighted plank hold	2	1 min
Star Plank	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 15 minutes (15 rounds total).

ATHLETIC PERFORMANCE / PHASE 3

Week 8 — Movement performance.

Week 8 continues movement performance and moves into absolute strength training, increasing the weight and working in the 3–5 rep range. Isometric holds are a major focus, alongside sport-specific progressions.

Sport-specific progression

Lateral lunge → Lateral lunge with hip drive → Lateral lunge with hip drive into a falling forward lunge

Day 1 · AccelerationDay 2 · Lateral speedDay 3 · Change of direction

Equipment: resistance bands, a goblet-squat weight, TRX/suspension straps, an elevated push-up surface, a secure inverted-row setup, cable station, medicine ball, lacrosse ball, a wall, and space for the prescribed distances. Also needed this week: dumbbells, a flat bench, a trap bar with weights, and a small hurdle. Week 8 also uses a barbell and rack, adjustable bench, sliders, chin-up bar, GHD, kettlebells, jammer arms, safety bar, rear-foot and Copenhagen supports, depth-drop platform, suitable plank loads, a ball, and a partner for catches and resisted sprints. Week 8 also uses a barbell and rack, adjustable bench, sliders, chin-up bar, GHD, kettlebells, jammer arms, safety bar, rear-foot and Copenhagen supports, depth-drop platform, suitable plank loads, a ball, and a partner for catches and resisted sprints.

PHASE 3 · WEEK 8 · DAY 1

Acceleration movement performance / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Butt kickers	1	20 yards
Inchworms	1	20 yards
Frankenstein walks	1	20 yards
Forward lunges with knee drive	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-skip	1	20 yards
B-Skip	1	20 yards
Skips for height	1	20 yards
Hands on wall holding knee drive	3	10 second hold each leg
Hands on wall load and lift into knee drive	3	5 reps each leg
Hands on wall Load and lift knee drive hip switches	3	5 reps each leg
Hands on wall knee drive continuous hip switches	3	10 secs
Snap down into split stance	1	5 each leg
Snap down into single leg bound	3	5
Snap down into continuous single leg bound	3	5
Kneeling sprint	3	15 yards
Falling assisted sprints	3	15 yards
Hand resisted sprints	3	15 yards
Hand resisted sprint into ball catch	3	15 yard

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable shoulder internal rotations	3	5
Dumbbell I-T-W raises	3	5 each arm
Banded hip add/abd	3	10 each leg
Jammer rotational press	3	5 each arm

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell Back Squat	5	3 (0.5 m/s)
Elevated push-ups (3-sec eccentric)	5	5
Eccentric chin ups	5	5

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Slider lateral lunge hip drive into falling lunge	3	5 each
GHD back extension	3	5
Dumbbell single leg RDL	3	5

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Standing Rotational cable swings	3	5 each arm
Tall-kneeling Cable rotational lift	3	5 each arm
Weighted plank	3	1 minute
Weighted side plank	3	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 15 minutes (15 rounds total).

PHASE 3 · WEEK 8 · DAY 2

Lateral speed movement performance / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Skip	1	15 yards
B-Skip	1	15 yards
Euro step bounds	1	15 yards
Snap down into split stance	1	5
Snap down continuous lateral hop over small hurdle	3	5
Continuous single leg lateral hop over small hurdle	3	5
Continuous lateral bounds band resisted	3	5
Lateral shuffle over hurdles	3	5
Depth drop into lateral shuffle over hurdle into lateral bound	3	5
Depth drop into lateral shuffle over hurdle into sprint	3	5
Half-kneeling lateral stance into sprint into crossover step sprint back	3	15 yards
Half-kneeling lateral stance into sprint into crossover step sprint back — repeated entry	3	15 yards
Shuffle over hurdles into shuttle run into ball catch	3	15 yards

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Single-leg glute bridge hamstring curl w/slider	3	5
Dumbbell I-T-W raises	3	5 each
TRX- Fall Throughs	3	10
Jammer Arm rotational press	3	5

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell Bench press	5	3 (0.5 m/s)
Dumbbell Chest supported row (3 sec eccentric)	5	5
Exercise pending confirmation	5	5

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Slider single-arm falls	3	5 each arm
Rear-foot-elevated Dumbbell split squat	3	10 sec iso
Single-leg RDL into hip drive into lateral lunge	3	5

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Kettlebell Farmer carries	3	20 yards
Tall-kneeling Cable rotational lifts	3	5 each side
Weighted plank hold	3	1 min
Weighted Copenhagen side plank	3	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 15 minutes (15 rounds total).

PHASE 3 · WEEK 8 · DAY 3

Change-of-direction movement performance / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Skip	1	15 yards
B-Skip	1	15 yards
Euro step bounds	1	15 yards
Snap Down	1	5
Snap down into double crossover step	3	5
Continuous lateral hop over line	2	15 sec
Continuous lateral single leg hop over line	2	15 sec
Depth drop into lateral bound stick	3	5
Depth drop into lateral double skater jumps	3	5
Lateral shuffle over hurdle	3	10 yards
Lateral shuffle over hurdle into crossover step over hurdle	3	2 each side
Lateral shuffle over hurdle into crossover step over hurdle into sprint	3	2 each side
Lateral shuffle over hurdle into crossover step over hurdle into sprint ball catch	3	15 yards

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Cable shoulder internal rotations	3	10 sec iso
Dumbbell I-T-W raises	3	5 each
Banded hip add/abd	3	10 each
Half-kneeling Banded book openers	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Trap-bar Deadlift	5	3 (0.5 m/s)
Dumbbell Incline bench press	5	5
Single-arm Standing cable row	5	5

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Safety bar reverse lunge	3	10 sec iso
Single-leg Slider Hamstring curls	3	5

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Kettlebell Farmer Carries	3	20 yards
Cable rotational lifts	3	5 each side
Weighted plank hold	2	1 min
Star Plank	2	30 sec each side

Conditioning — Fartlek intervals

20 seconds sprinting, then 40 seconds jogging. Repeat every minute for 15 minutes (15 rounds total).

ATHLETIC PERFORMANCE / PHASE 3

Week 9 — Movement performance.

Now that we’ve built the capacity to lift heavy weights, Week 9 begins the transition into power training: moving weight quickly and with force. Performance-based training continues alongside this shift.

Conditioning — Aerobic → Anaerobic

The focus shifts to short bursts of explosive action, including medicine-ball slams, throws and passes, and vertical and horizontal jumps.

Contrast training

A heavy strength movement paired with an explosive movement.

Heavy squat → Assisted jumps
Heavy bench press → Medicine-ball chest pass

Day 1 · AccelerationDay 2 · Lateral speedDay 3 · Change of direction

Equipment: Bands, dumbbells, barbell, trap bar, rack, bench, cable station, jammer arms, TRX straps, chin-up bar, sliders, kettlebells, medicine ball, weighted baseball, catch ball, small hurdles, Assault bike, wall, plank supports and weights. Space for running and a training partner.

PHASE 3 · WEEK 9 · DAY 1

Acceleration movement performance / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Butt kickers	1	20 yards
Inchworms	1	20 yards
Frankenstein walks	1	20 yards
Forward lunges with knee drive	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-skip	1	20 yards
B-Skip	1	20 yards
Skips for height	1	20 yards
Hands on wall Load and lift knee drive hip switches	3	5 reps each leg
Hands on wall knee drive continuous hip switches	3	10 secs
Snap down into split stance	1	5 each leg
Snap down into single leg bound	3	5
Snap down into continuous single leg bound	3	5
Snap down into split stance sprint	3	15 yards
Kneeling sprints	3	15 yards
Assisted Falling sprints	3	15 yards
Hand resisted sprint into ball catch	3	15 yard

Conditioning — Anaerobic training

Assault bike: 4 sets of 10-second sprints.

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Rotational Jammer press	3	4
Plyo pushups	3	6
Weighted baseball reverse throws	3	10 each leg
Slider Hip adductor kinetic frogs	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell Back Squat	4	6 (0.75-1.3m/s)
Band Assisted jumps	4	6

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell I-T-W raises	3	5 each
Dumbbell single leg RDL	3	5
Chin ups	3	5

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Standing Rotational cable swings	3	5 each arm
Tall-kneeling Cable rotational lift	3	5 each arm
Weighted plank	3	1 minute
Weighted side plank	3	30 sec each side

PHASE 3 · WEEK 9 · DAY 2

Lateral speed movement performance / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Skip	1	15 yards
B-Skip	1	15 yards
Euro step bounds	1	15 yards
Snap down into split stance	1	5
Snap down continuous lateral hop over small hurdle	3	5
Continuous single leg lateral hop over small hurdle	3	5
Continuous lateral bounds band resisted	3	5
Lateral shuffle over hurdles	3	5
Lateral shuffle over hurdles into Left/right ball catches	3	5
Lateral shuffle over hurdles into shuttle run	3	5
Half-kneeling lateral stance into sprint	2	30 yards
Half-kneeling lateral stance into sprint into crossover step sprint back	2	30 yards
Half-kneeling lateral stance into sprint into crossover step sprint back ball catch	2	30 yards

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Medicine-ball Chest pass	3	6
Dumbbell I-T-W raises	3	6 each
TRX- Fall Throughs	3	10
Slider Hip adductor kinetic frogs	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell Bench press	4	6 (0.75- 1.3m/s)
Barbell hip thrust	4	5
Standing pivot w/ cable row	4	5

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Slider single-arm falls	3	5 each arm
Single-leg glute bridge hamstring curl w/slider	3	5 each leg

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Kettlebell Farmer carries	3	20 yards
Tall-kneeling Cable rotational lifts	3	5 each side
Weighted Copenhagen side plank	3	30 sec each side

Conditioning — Anaerobic training

Assault bike: 4 sets of 10-second sprints.

PHASE 3 · WEEK 9 · DAY 3

Change-of-direction movement performance / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Skip	1	15 yards
B-Skip	1	15 yards
Euro step bounds	1	15 yards
Snap Down	1	5
Continuous lateral hop over line	2	15 sec
Continuous lateral single leg hop over line	2	15 sec
Lateral shuffle over hurdle	3	5
Lateral shuffle into single leg bound	3	5
Cross over step over hurdle	3	5
Lateral shuffle over hurdle into crossover step over hurdle	3	5
Lateral shuffle into crossover step into sprint	3	30 yards
Lateral shuffle into crossover step into sprint ball catch	3	15 yards
Lateral shuffle into ball catch into crossover step sprint	3	30 yards

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Tall-kneeling Medicine-ball rotational pass	3	6
Dumbbell I-T-W raises	3	5 each
Banded hip add/abd	3	10 each
Half-kneeling Banded book openers	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Trap-bar Deadlift	4	6 (0.75-1.3 m/s)
Broad jumps	4	4

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Single-leg Slider Hamstring curls	3	5
Single-arm Standing pivot w/cable row	3	5

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Kettlebell Farmer Carries	3	20 yards
Cable rotational lifts	3	5 each side
Weighted plank hold	2	1 min
Star Plank	2	30 sec each side

Conditioning — Anaerobic training

Assault bike: 4 sets of 10-second sprints.

ATHLETIC PERFORMANCE / PHASE 3

Week 10 — Movement performance.

Week 10 continues to emphasize power output and movement performance.

Sport-specific movements

Internal-rotation throw and catch
Medicine-ball throws: tall-kneeling and half-kneeling → standing throws and run-up throws
Medicine-ball throw into an acceleration sprint
Standing cable rotational swings

Day 1 · AccelerationDay 2 · Lateral speedDay 3 · Change of direction

Equipment: Bands, dumbbells, barbell, trap bar, rack, bench, cable station, jammer arms, TRX straps, chin-up bar, sliders, kettlebells, medicine ball, weighted baseball, catch ball, small hurdles, Assault bike, wall, plank supports and weights. Space for running and a training partner. Also needed: a landmine setup, Nordic hamstring support, and a chin-up loading belt or vest.

PHASE 3 · WEEK 10 · DAY 1

Acceleration movement performance / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Butt kickers	1	20 yards
Inchworms	1	20 yards
Frankenstein walks	1	20 yards
Forward lunges with knee drive	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-skip	1	20 yards
B-Skip	1	20 yards
Skips for height	1	20 yards
Hands on wall Load and lift knee drive hip switches	3	5 reps each leg
Hands on wall knee drive continuous hip switches	3	10 secs
Snap down into split stance	1	5 each leg
Snap down into single leg bound	3	5
Snap down into continuous single leg bound	3	5
Snap down into split stance sprint	3	30 yards
Kneeling sprints	3	30 yards
Medicine-ball throw Falling sprints	3	30 yards
Hand resisted sprint into ball catch	3	15 yards
Ball reaction sprints	2	15 yards

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Rotational Jammer press	3	4
Plyo pushups	3	6
Weighted baseball reverse throws	3	5 each arm
Slider Hip adductor kinetic frogs	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell Back Squat	4	6 (0.75-1.3m/s)
Band Assisted jumps	4	6

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Dumbbell I-T-W raises	3	5 each
Weighted chin ups	3	5

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Standing Rotational cable swings	3	5 each arm
Tall-kneeling Cable rotational lift	3	5 each arm
Kettlebell off-set Suitcase Carries	3	1 minute
Weighted side plank	3	30 sec each side

Conditioning — Anaerobic training

Assault bike: 4 sets of 10-second sprints.

PHASE 3 · WEEK 10 · DAY 2

Lateral speed movement performance / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Skip	1	15 yards
B-Skip	1	15 yards
Euro step bounds	1	15 yards
Snap down into split stance	1	5
Snap down continuous lateral hop over small hurdle	3	5
Continuous single leg lateral hop over small hurdle	3	5
Continuous lateral bounds band resisted	3	5
Lateral shuffle over hurdles	3	5
Lateral shuffle over hurdles into Left/right reaction ball catches	3	5
Lateral shuffle over hurdles into shuttle run	3	5
Half-kneeling lateral stance into sprint	2	30 yards
Half-kneeling lateral stance into sprint into crossover step sprint back	2	30 yards
Half-kneeling lateral stance into sprint into crossover step sprint back ball catch	2	30 yards

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Medicine-ball Rotational single-arm Chest pass	3	4 each side
Internal rotation heavy ball catch	3	6 each
TRX- Fall Throughs	3	10
Slider Hip adductor kinetic frogs	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Barbell Banded Bench press	4	6 (0.75- 1.3m/s)
Barbell hip thrust	4	5

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Slider single-arm falls	3	5 each arm
Cable shoulder internal rotations	3	5 each arm
Standing pivot w/ cable row	3	5 each

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Kettlebell off-set suitcase carries	3	20 yards
Weighted Copenhagen side plank	3	30 sec each side
Standing cable rotational swings	3	10

Conditioning — Anaerobic training

Assault bike: 4 sets of 10-second sprints.

PHASE 3 · WEEK 10 · DAY 3

Change-of-direction movement performance / Full-body lift

Warm-up — Kinetic Priming Sequence

Mobility

Mobility: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Knee Hugs	1	20 yards
High Knees	1	20 yards
Hurdle Quad stretch	1	20 yards
Hamstring scoops	1	20 yards
Lateral lunge	1	20 yards
Lateral shuffle	1	20 yards
Carioca (crossover steps)	1	20 yards

Activation

Activation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded monster walks	1	20 yards
Banded squats	1	10
Banded knee-drive hip-flexor marches	1	10 each leg
Alternating walking calf raises	1	20 yards

Temperature raise

Temperature raise: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
20% jog	1	40 yards

Movement session

Movement session: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
A-Skip	1	15 yards
B-Skip	1	15 yards
Euro step bounds	1	15 yards
Snap Down	1	5
Continuous lateral hop over line	2	15 sec
Continuous lateral single leg hop over line	2	15 sec
Lateral shuffle over hurdle	3	5
Lateral shuffle into single leg bound	3	5
Cross over step over hurdle	3	5
Lateral shuffle over hurdle into crossover step over hurdle	3	5
Lateral shuffle into crossover step into sprint	3	30 yards
Lateral shuffle into crossover step into sprint ball catch	3	15 yards
Lateral shuffle into ball catch reaction into crossover step sprint	3	30 yards

Weight-room lift

Rest between weight-room sets: 2 minutes.

Block A — Primer / Rotator cuff series

Block A — Primer / Rotator cuff series: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Tall-kneeling Medicine-ball rotational slams	3	6
Dumbbell I-T-W raises	3	5 each
Banded hip add/abd	3	10 each
Half-kneeling Banded book openers	3	10

Block B — Main strength lifts

Block B — Main strength lifts: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Banded Trap-bar Deadlift	4	6 (0.75-1.3 m/s)
Broad jumps	4	4

Block C — Accessories

Block C — Accessories: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Standing Landmine press	3	5
Nordic Hamstring curls	3	5
Single-arm Standing pivot w/cable row	3	5 each arm

Block D — Isometrics / Core rotation

Block D — Isometrics / Core rotation: exercises, sets, and repetitions or distance
Exercise	Sets	Reps / distance / hold
Kettlebell Farmer Carries	3	20 yards
Cable rotational lifts	3	5 each side
Weighted plank hold	2	1 min
Star Plank	2	30 sec each side

Conditioning — Anaerobic training

Assault bike: 4 sets of 10-second sprints.