Month 1:
Goal: The main goal is hypertrophy with some training for baseline aerobic conditioning.
This Week’s Plan:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Upper Body | Aerobic conditioning | Core | Aerobic conditioning | Lower body | Off | Off |
Training Outline:
| Dynamic warm up: Start with a 10 minute Aerobic Zone 1 jog from baseline to baseline. High knees walk, high knee skip, high knee run, Sumo squat with toe grab, heel walk, toe walk, Frankenstein’s, skip with arm swings, straight leg with dead lift walk, defense slides, inchworms, forward lunges, and backward lunges. |
| Resistance or aerobic conditioning program, depending on day. |
| Cool down: Light walk on treadmill or spin on bike. |
| Static stretch: For lower body workout days do wall stretch for calf, hurdler’s stretch, prone quad pull, pretzel, and cobra, each held for 30 seconds. For upper body workout days do wall stretch for delts and pecs, overhead tricep pulls, seated bicep stretch, and seated side reach, each held for 30 seconds. For core workout days do kneeling stretch with hips protruding, lying bent leg oblique stretch, cat stretch, and standing abdominal stretch, each held for 30 seconds. |
Day 1: Upper Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Bench Press | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 2 | Lat pull down | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 3 | Tricep Press Down | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 4 | PB 1 arm DB press | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 5 | PB Inverted chin up | 3 | Max | 2:1:2 |
– |
1m |
| 6 | Shooter curl | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 7 | Hammer curl | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
PB = physioball. DB = dumbbell. Bs = both sides.
Day 2: Aerobic Conditioning – Agility and Quickness
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 30m | 1 | 65% HRR | – |
Day 3: Core
| Order | Exercise | Sets | Reps | Tempo | Rest |
| 1 | Inverted Bosu Ball defensive stance | 3 | 30s | 1m | |
| 2 | Jackknife knee tucks | 3 | 12 | 2:1:2 | 1m |
| 3 | Med ball oblique twists | 3 | 12 | 2:1:2 | 1m |
| 4 | PB back extension with med ball | 3 | 12 | 2:1:2 | 1m |
| 5 | PB Split Squat | 3 | 12 | 2:1:2 | 1m |
| 6 | PB 1 Leg Lift | 3 | 12 | 2:1:2 | 1m |
| 7 | Prone plank | 3 | 30s | 1m |
Day 4: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 30m | 1 | 65% HRR | – |
Day 5: Lower Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Squats | 3 | 12 | 3:1:3 | 85% 1RM | 1m |
| 2 | Box Hops | 3 | 12 | 2:1:2 | 1m | |
| 3 | PB Hamstring Curls | 3 | 12bs | 2:1:2 | 1m | |
| 4 | Lateral Lunge with Med Ball | 3 | 12 | 2:1:2 | 10kg ball | 1m |
| 5 | Romanian Deadlift | 3 | 12 | 2:1:2 | 85% 1RM | 1m |
| 6 | Body Weight Step Ups | 3 | 12bs | 2:1:2 | 1.5m | |
| 7 | Calf Raises | 2 | 12 | 2:1:2 | 1m | |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique Twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
Month 2:
Goal: The main goal is still hypertrophy, we are starting to pass from neurological adaptations and beginning into direct increase in muscle size and mass.
This Week’s Plan:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Upper Body | Aerobic conditioning | Core | Aerobic conditioning | Lower body | Off | Off |
Training Outline:
| Dynamic warm up: Start with a 10 minute Aerobic Zone 1 jog from baseline to baseline. High knees walk, high knee skip, high knee run, Sumo squat with toe grab, heel walk, toe walk, Frankenstein’s, skip with arm swings, straight leg with dead lift walk, defense slides, inchworms, forward lunges, and backward lunges. |
| Resistance or aerobic conditioning program, depending on day. |
| Cool down: Light walk on treadmill or spin on bike. |
| Static stretch: For lower body workout days do wall stretch for calf, hurdler’s stretch, prone quad pull, pretzel, and cobra, each held for 30 seconds. For upper body workout days do wall stretch for delts and pecs, overhead tricep pulls, seated bicep stretch, and seated side reach, each held for 30 seconds. For core workout days do kneeling stretch with hips protruding, lying bent leg oblique stretch, cat stretch, and standing abdominal stretch, each held for 30 seconds. |
Day 1: Upper Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Bench Press | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 2 | Lat pull down | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 3 | Tricep Press Down | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 4 | PB 1 arm DB press | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 5 | PB Inverted chin up | 3 | Max | 2:1:2 |
– |
1m |
| 6 | Shooter curl | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| 7 | Hammer curl | 3 | 12 | 2:1:2 | 80% 1RM | 1m |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
PB = physioball. DB = dumbbell. Bs = both sides.
Day 2: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 30m | 1 | 65% HRR | – |
Day 3: Core
| Order | Exercise | Sets | Reps | Tempo | Rest |
| 1 | Inverted Bosu Ball defensive stance | 3 | 30s | 1m | |
| 2 | Jackknife knee tucks | 3 | 12 | 2:1:2 | 1m |
| 3 | Med ball oblique twists | 3 | 12 | 2:1:2 | 1m |
| 4 | PB back extension with med ball | 3 | 12 | 2:1:2 | 1m |
| 5 | PB Split Squat | 3 | 12 | 2:1:2 | 1m |
| 6 | PB 1 Leg Lift | 3 | 12 | 2:1:2 | 1m |
| 7 | Prone plank | 3 | 30s | 1m |
Day 4: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 30m | 1 | 65% HRR | – |
Day 5: Lower Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Squats | 3 | 12 | 3:1:3 | 85% 1RM | 1m |
| 2 | Box Hops | 3 | 12 | 2:1:2 | 1m | |
| 3 | PB Hamstring Curls | 3 | 12bs | 2:1:2 | 1m | |
| 4 | Lateral Lunge with Med Ball | 3 | 12 | 2:1:2 | 10kg ball | 1m |
| 5 | Romanian Deadlift | 3 | 12 | 2:1:2 | 85% 1RM | 1m |
| 6 | Body Weight Step Ups | 3 | 12bs | 2:1:2 | 1.5m | |
| 7 | Calf Raises | 2 | 12 | 2:1:2 | 1m | |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique Twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
Month 3:
Goal: The main goal is still hypertrophy but we are starting to transition into strength training. We want to refine the muscle we have built and aerobic condition continues to be important.
This Week’s Plan:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Upper Body | Aerobic conditioning | Core | Aerobic conditioning | Lower body | Off | Off |
Training Outline:
| Dynamic warm up: Start with a 10 minute Aerobic Zone 1 jog from baseline to baseline. High knees walk, high knee skip, high knee run, Sumo squat with toe grab, heel walk, toe walk, Frankenstein’s, skip with arm swings, straight leg with dead lift walk, defense slides, inchworms, forward lunges, and backward lunges. |
| Resistance or aerobic conditioning program, depending on day. |
| Cool down: Light walk on treadmill or spin on bike. |
| Static stretch: For lower body workout days do wall stretch for calf, hurdler’s stretch, prone quad pull, pretzel, and cobra, each held for 30 seconds. For upper body workout days do wall stretch for delts and pecs, overhead tricep pulls, seated bicep stretch, and seated side reach, each held for 30 seconds. For core workout days do kneeling stretch with hips protruding, lying bent leg oblique stretch, cat stretch, and standing abdominal stretch, each held for 30 seconds. |
Day 1: Upper Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Bench Press | 4 | 6 | 2:1:2 | 80% 1RM | 1m |
| 2 | Lat pull down | 4 | 6 | 2:1:2 | 80% 1RM | 1m |
| 3 | Tricep Press Down | 4 | 6 | 2:1:2 | 80% 1RM | 1m |
| 4 | PB 1 arm DB press | 4 | 6 | 2:1:2 | 80% 1RM | 1m |
| 5 | PB Inverted chin up | 4 | Max | 2:1:2 |
– |
1m |
| 6 | Shooter curl | 4 | 6 | 2:1:2 | 80% 1RM | 1m |
| 7 | Hammer curl | 4 | 6 | 2:1:2 | 80% 1RM | 1m |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
PB = physioball. DB = dumbbell. Bs = both sides.
Day 2: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 35m | 1 | 65% HRR | – |
Day 3: Core
| Order | Exercise | Sets | Reps | Tempo | Rest |
| 1 | Inverted Bosu Ball defensive stance | 3 | 30s | 1m | |
| 2 | Jackknife knee tucks | 3 | 12 | 2:1:2 | 1m |
| 3 | Med ball oblique twists | 3 | 12 | 2:1:2 | 1m |
| 4 | PB back extension with med ball | 3 | 12 | 2:1:2 | 1m |
| 5 | PB Split Squat | 3 | 12 | 2:1:2 | 1m |
| 6 | PB 1 Leg Lift | 3 | 12 | 2:1:2 | 1m |
| 7 | Prone plank | 3 | 30s | 1m |
Day 4: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 35m | 1 | 65% HRR | – |
Day 5: Lower Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Squats | 4 | 6 | 3:1:3 | 85% 1RM | 1m |
| 2 | Box Hops | 4 | 6 | 1:1:2 | 2m | |
| 3 | PB Hamstring Curls | 4 | 10bs | 2:1:2 | 1m | |
| 4 | Lateral Lunge with Med Ball | 4 | 6 | 2:1:2 | 10kg ball | 2m |
| 5 | Romanian Deadlift | 4 | 6 | 2:1:2 | 85% 1RM | 2m |
| 6 | Body Weight Step Ups | 4 | 10bs | 1:1:2 | 1.5m | |
| 7 | Calf Raises | 4 | 10 | 1:1:2 | 1m | |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique Twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
Month 4:
Goal: The primary goal for this month is to build strength and power. We are transitioning into power exercises with lower rep but higher weight and a quicker temp to start recruiting muscles fibers quickly, which are needed in a game.
This Week’s Plan:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Upper Body | Aerobic conditioning | Core | Aerobic conditioning | Lower body | Off | Off |
Training Outline:
| Dynamic warm up: Start with a 10 minute Aerobic Zone 1 jog from baseline to baseline. High knees walk, high knee skip, high knee run, Sumo squat with toe grab, heel walk, toe walk, Frankenstein’s, skip with arm swings, straight leg with dead lift walk, defense slides, inchworms, forward lunges, and backward lunges. |
| Resistance or aerobic conditioning program, depending on day. |
| Cool down: Light walk on treadmill or spin on bike. |
| Static stretch: For lower body workout days do wall stretch for calf, hurdler’s stretch, prone quad pull, pretzel, and cobra, each held for 30 seconds. For upper body workout days do wall stretch for delts and pecs, overhead tricep pulls, seated bicep stretch, and seated side reach, each held for 30 seconds. For core workout days do kneeling stretch with hips protruding, lying bent leg oblique stretch, cat stretch, and standing abdominal stretch, each held for 30 seconds. |
Day 1: Upper Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Bench Press | 4 | 5 | 2:1:2 | 85% 1RM | 2m |
| 2 | Lat pull down | 4 | 5 | 2:1:2 | 85% 1RM | 2m |
| 3 | Tricep Press Down | 4 | 5 | 2:1:2 | 85% 1RM | 2m |
| 4 | PB 1 arm DB press | 4 | 5 | 2:1:2 | 85% 1RM | 2m |
| 5 | PB Inverted chin up | 4 | Max | 2:1:2 |
– |
3m |
| 6 | Shooter curl | 4 | 5 | 2:1:2 | 85% 1RM | 3m |
| 7 | Hammer curl | 4 | 5 | 2:1:2 | 85% 1RM | 2m |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
PB = physioball. DB = dumbbell. Bs = both sides.
Day 2: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 35m | 1 | 65% HRR | – |
Day 3: Core
| Order | Exercise | Sets | Reps | Tempo | Rest |
| 1 | Inverted Bosu Ball defensive stance | 3 | 30s | 1m | |
| 2 | Jackknife knee tucks | 3 | 12 | 2:1:2 | 1m |
| 3 | Med ball oblique twists | 3 | 12 | 2:1:2 | 1m |
| 4 | PB back extension with med ball | 3 | 12 | 2:1:2 | 1m |
| 5 | PB Split Squat | 3 | 12 | 2:1:2 | 1m |
| 6 | PB 1 Leg Lift | 3 | 12 | 2:1:2 | 1m |
| 7 | Prone plank | 3 | 30s | 1m |
Day 4: Aerobic Conditioning
| Order | Exercise | Time | Sets | Intensity | Rest |
| 1 | Jog | 35m | 1 | 65% HRR | – |
Day 5: Lower Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Squats | 4 | 5 | 3:1:3 | 85% 1RM | 2 m |
| 2 | Box Hops | 4 | 4 | 2:1:2 | 2 m | |
| 3 | PB Hamstring Curls | 4 | 10bs | 2:1:2 | 2 m | |
| 4 | Lateral Lunge with Med Ball | 4 | 5 | 2:1:2 | 10kg ball | 2 m |
| 5 | Romanian Deadlift | 4 | 5 | 2:1:2 | 85% 1RM | 2 m |
| 6 | Body Weight Step Ups | 4 | 10bs | 2:1:2 | 1.5m | |
| 7 | Calf Raises | 4 | 10 | 2:1:2 | 2 m | |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique Twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
Month 5:
Goal: This month’s goal is power and sport specific training. Exercises will be focused around the types of movements required in basketball.
This Week’s Plan:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Upper Body |
Agility – Aerobic Conditioning | Core | Speed– Aerobic conditioning | Lower body | Off | Off |
Training Outline:
| Dynamic warm up: Start with a 10 minute Aerobic Zone 1 jog from baseline to baseline. High knees walk, high knee skip, high knee run, Sumo squat with toe grab, heel walk, toe walk, Frankenstein’s, skip with arm swings, straight leg with dead lift walk, defense slides, inchworms, forward lunges, and backward lunges. |
| Resistance or aerobic conditioning program, depending on day. |
| Cool down: Light walk on treadmill or spin on bike. |
| Static stretch: For lower body workout days do wall stretch for calf, hurdler’s stretch, prone quad pull, pretzel, and cobra, each held for 30 seconds. For upper body workout days do wall stretch for delts and pecs, overhead tricep pulls, seated bicep stretch, and seated side reach, each held for 30 seconds. For core workout days do kneeling stretch with hips protruding, lying bent leg oblique stretch, cat stretch, and standing abdominal stretch, each held for 30 seconds. |
Day 1: Upper Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Bench Press | 4 | 5 | 2:1:2 | 85% 1RM | 2m |
| 2 | Lat pull down | 4 | 5 | 2:1:2 | 85% 1RM | 2m |
| 3 | Tricep Press Down | 4 | 5 | 2:1:2 | 85% 1RM | 2m |
| 4 | PB 1 arm DB press | 4 | 5 | 2:1:2 | 85% 1RM | 2m |
| 5 | PB Inverted chin up | 4 | Max | 2:1:2 |
– |
3m |
| 6 | Shooter curl | 4 | 5 | 2:1:2 | 85% 1RM | 3m |
| 7 | Hammer curl | 4 | 5 | 2:1:2 | 85% 1RM | 2m |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
PB = physioball. DB = dumbbell. Bs = both sides.
Day 2: Agility
| Order | Exercise | Sets | Intensity | Rest |
| 1 | Defensive kick out (agility ladder) | 3 | 100% | 10s |
| 2 | Power Slide (agility ladder) | 3 | 100% | 10s |
| 3 | Quick Feet (agility ladder) | 3 | 100% | 10s |
| 4 | Icky Shuffle (agility ladder) | 3 | 100% | 10s |
| 5 | Quick Feet (agility ladder) | 3 | 100% | 10s |
| 6 | Sprint and back pedal (cones) | 4 | 100% | 1m |
| 7 | Nebraska Agility | 4 | 100% | 1m |
| 8 | Directional Change | 4 | 100% | 1m |
Day 3: Core
| Order | Exercise | Sets | Reps | Tempo | Rest |
| 1 | Inverted Bosu Ball defensive stance | 3 | 30s | 1m | |
| 2 | Jackknife knee tucks | 3 | 12 | 2:1:2 | 1m |
| 3 | Med ball oblique twists | 3 | 12 | 2:1:2 | 1m |
| 4 | PB back extension with med ball | 3 | 12 | 2:1:2 | 1m |
| 5 | PB Split Squat | 3 | 12 | 2:1:2 | 1m |
| 6 | PB 1 Leg Lift | 3 | 12 | 2:1:2 | 1m |
| 7 | Prone plank | 3 | 30s | 1m |
Day 4: Speed
| Order | Exercise | Sets | Intensity | Rest |
| 1 | Agility Ladder | 1 | 100% | 10s |
| 2 | Hollow Sprints | 5 | 100% | 3:1 |
| 3 | Sprint 10’s | 2 | 100% | 3:1 |
| 4 | Sprint 20’s | 3 | 100% | 3:1 |
| 5 | Sprint 30’s | 4 | 100% | 3:1 |
Day 5: Lower Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest |
| 1 | Squats | 4 | 5 | 3:1:3 | 85% 1RM | 2 m |
| 2 | Box Hops | 4 | 4 | 2:1:2 | 2 m | |
| 3 | PB Hamstring Curls | 4 | 10bs | 2:1:2 | 2 m | |
| 4 | Lateral Lunge with Med Ball | 4 | 5 | 2:1:2 | 10kg ball | 2 m |
| 5 | Romanian Deadlift | 4 | 5 | 2:1:2 | 85% 1RM | 2 m |
| 6 | Body Weight Step Ups | 4 | 10bs | 2:1:2 | 1.5m | |
| 7 | Calf Raises | 4 | 10 | 2:1:2 | 2 m | |
| PB crunch | 1 | 10 | ||||
| Hip Ups | 1 | 10 | ||||
| Lying Oblique Twist | 1 | 10 | ||||
| Side Bridge | 1 | 10bs |
Month 6:
Goal: The goal for this month is solely sports specific training. With the season starting the month after, it is critical to be ready for game and practice type activities and movements.
This Week’s Plan:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Upper Body/Core | Speed – Aerobic Conditioning | Lower Body/Core | Speed– Aerobic conditioning | Agility – Aerobic Conditioning | Off | Off |
Training Outline:
| Dynamic warm up: Start with a 10 minute Aerobic Zone 1 jog from baseline to baseline. High knees walk, high knee skip, high knee run, Sumo squat with toe grab, heel walk, toe walk, Frankenstein’s, skip with arm swings, straight leg with dead lift walk, defense slides, inchworms, forward lunges, and backward lunges. |
| Resistance or aerobic conditioning program, depending on day. |
| Cool down: Light walk on treadmill or spin on bike. |
| Static stretch: For lower body workout days do wall stretch for calf, hurdler’s stretch, prone quad pull, pretzel, and cobra, each held for 30 seconds. For upper body workout days do wall stretch for delts and pecs, overhead tricep pulls, seated bicep stretch, and seated side reach, each held for 30 seconds. For core workout days do kneeling stretch with hips protruding, lying bent leg oblique stretch, cat stretch, and standing abdominal stretch, each held for 30 seconds. |
Day 1: Upper Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest | |||||
| 1 | Bench Press | 4 | 5 | 2:1:2 | 85% 1RM | 2m | |||||
| 2 | Lat pull down | 4 | 5 | 2:1:2 | 85% 1RM | 2m | |||||
| 3 | Tricep Press Down | 4 | 5 | 2:1:2 | 85% 1RM | 2m | |||||
| 4 | PB 1 arm DB press | 4 | 5 | 2:1:2 | 85% 1RM | 2m | |||||
| 5 | PB Inverted chin up | 4 | Max | 2:1:2 |
– |
3m | |||||
| 6 | Shooter curl | 4 | 5 | 2:1:2 | 85% 1RM | 3m | |||||
| 7 | Hammer curl | 4 | 5 | 2:1:2 | 85% 1RM | 2m | |||||
| 8 | Inverted Bosu Ball defensive stance | 3 | 30s | 1m | |||||||
| 9 | Jackknife knee tucks | 3 | 12 | 2:1:2 | 1m | ||||||
| 10 | Med ball oblique twists | 3 | 12 | 2:1:2 | 1m | ||||||
| 11 | PB back extension with med ball | 3 | 12 | 2:1:2 | 1m | ||||||
PB = physioball. DB = dumbbell. Bs = both sides.
Day 2 : Speed
| Order | Exercise | Sets | Intensity | Rest |
| 1 | Agility Ladder | 1 | 100% | 10s |
| 2 | Hollow Sprints | 5 | 100% | 3:1 |
| 3 | Sprint 10’s | 2 | 100% | 3:1 |
| 4 | Sprint 20’s | 3 | 100% | 3:1 |
| 5 | Sprint 30’s | 4 | 100% | 3:1 |
Day 3: Lower Body
| Order | Exercise | Sets | Reps | Tempo | Weight | Rest | |||
| 1 | Squats | 4 | 5 | 3:1:3 | 85% 1RM | 2 m | |||
| 2 | Box Hops | 4 | 4 | 2:1:2 | 2 m | ||||
| 3 | PB Hamstring Curls | 4 | 10bs | 2:1:2 | 2 m | ||||
| 4 | Lateral Lunge with Med Ball | 4 | 5 | 2:1:2 | 10kg ball | 2 m | |||
| 5 | Romanian Deadlift | 4 | 5 | 2:1:2 | 85% 1RM | 2 m | |||
| 6 | Body Weight Step Ups | 4 | 10bs | 2:1:2 | 1.5m | ||||
| 7 | Calf Raises | 4 | 10 | 2:1:2 | 2 m | ||||
| 8 | PB Split Squat | 3 | 12 | 2:1:2 | 1m | ||||
| 9 | PB 1 Leg Lift | 3 | 12 | 2:1:2 | 1m | ||||
| 10 | Prone plank | 3 | 30s | 1m | |||||
Day 4: Agility
| Order | Exercise | Sets | Intensity | Rest |
| 1 | Defensive kick out (agility ladder) | 3 | 100% | 10s |
| 2 | Power Slide (agility ladder) | 3 | 100% | 10s |
| 3 | Quick Feet (agility ladder) | 3 | 100% | 10s |
| 4 | Icky Shuffle (agility ladder) | 3 | 100% | 10s |
| 5 | Quick Feet (agility ladder) | 3 | 100% | 10s |
| 6 | Sprint and back pedal (cones) | 4 | 100% | 1m |
| 7 | Nebraska Agility | 4 | 100% | 1m |
| 8 | Directional Change | 4 | 100% | 1m |
Day 5: Speed
| Order | Exercise | Sets | Intensity | Rest |
| 1 | Agility Ladder | 1 | 100% | 10s |
| 2 | Hollow Sprints | 5 | 100% | 3:1 |
| 3 | Sprint 10’s | 2 | 100% | 3:1 |
| 4 | Sprint 20’s | 3 | 100% | 3:1 |
| 5 | Sprint 30’s | 4 | 100% | 3:1 |