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Here are a sample workout.
| Day |
Emphasis |
| MONDAY |
CHANGE OF DIRECTION (COD) |
| TUESDAY |
LINEAR |
| WEDNESDAY |
OFF |
| THURSDAY |
PLYOMETRICS |
| FRIDAY |
ENDURANCE |
| |
|
Monday |
Tuesday |
Thursday |
Friday |
| Week 1 |
Emphasis |
COD |
LINEAR |
PLYOMETRICS |
ENDURANCE |
| |
Testing |
Shuttle |
40 YD |
Vertical |
|
| Jan 4-8 |
Warmup |
Standard |
PARISI |
Standard & Skips |
After Weights |
| |
|
QF LADDER |
Speed School |
Stationary Jumps |
Sled Work |
| |
|
5-10 -5 Basics |
Mini Hurdles |
Horizontal Jumps |
300 YD SHUTTLE (50) |
| |
|
Mini Hurdle 1-2-3 |
GEARS |
Skips |
|
| |
|
W - DRILL |
|
|
|
| |
Cool Down/Stretch |
Standing Static |
Seated Partner |
Seated Static |
Lying Partner |
| Day |
Emphasis |
| MONDAY |
BENCH (ME) |
| TUESDAY |
SQUAT (DE) |
| WEDNESDAY |
OFF |
| THURSDAY |
OLYMPIC (HANG/PRESS) |
| FRIDAY |
SQUAT (ME) |
| |
|
Monday |
Tuesday |
Thursday |
Friday |
| Week 1 |
EMPHASIS |
BP |
OLY, BS |
BP |
OLY, BS |
| Testing |
Testing |
Bench |
|
|
Squat |
| Jan 4-8 |
LIFT 1 |
BP - 5,5,5 |
HC PULL |
DE-8*3@50% |
RACK CLEAN |
| |
LIFT 2 |
BAR CHINS |
DE BS-10*2@55% |
BB BENT ROW |
BS - 5,5,5 |
| |
LIFT 3 |
BAND PUSHDOWNS |
BB LUNGE |
BB BRAINSCRUSHERS |
GH RAISE |
| |
LIFT 4 |
PUSH UPS |
BAND REV HYPER |
FLYES |
BB RDL |
| |
LIFT 5 |
SHOULDER COMPLEX |
BB SHRUG |
BB SHOULDER PRESS |
BB CURL |
| |
4TH QUARTER |
PLATE PUSH OUTS |
COMPLEX |
PLATE PINCH |
SLED PULL |
| 
