LOWER BODY PLYOMETRICS PROGRESSION
SQUAT JUMP
TUCK JUMP
PIKE JUMP
BOX JUMP
VERTICAL POWER JUMP
SPLIT SQUAT JUMP
CYCLED SPLIT SQUAT JUMP
SQUAT JUMP PAUSE
SPEED SKATER FOR DISTANCE
POWER STEP UP
SINGLE LEG VERTICAL POWER JUMP
SINGLE LEG TUCK JUMP
REFEREE START BOX JUMP
DEPTH DROP
DEPTH DROP BOX JUMP
ADVANCED SHOCK PLYOMETRICS
REBOUND READY HOLD
REBOUND READY BOUNCE
PAUSE JUMP SQUAT
BOX JUMPS
BOX SQUATS
COUNTER MOVEMENT JUMP SQUAT
REACTIVE JUMP SQUAT
DROP JUMPS
UPPER BODY PLYOMETRIC PROGRESSION
MEDICINE BALL PUSH UP
ALTERNATE ARM MED BALL PUSH UP
CLAP PUSH UP
MEDICINE BALL PASS
BALANCE BOARD PUSH UP
INDIVIDUAL MED BALL PUSH UP
DROP PUSH UP
ADVANCED SHOCK PLYOMETRICS
PAUSE PUSH UP
BOX DROP PUSH UPS
BOX DROP AND POP PUSH UPS
FLOOR BENCH PRESS
BENCH DROPS
BENCH DROP AND PRESS
BENCH THROWS
CHEST EXERCISES
BENCH PRESS
INCLINE BENCH PRESS
DB BENCH PRESS (ALTERNATING)
DB INCLINE PRESS (ALTERNATING)
KO BENCH PRESS
PUSHUPS (MEDBALL)
CLOSE GRIP BENCH PRESS
DB BENCH FLY
DB INCLINE BENCH FLY
CHEST BANDS
CHAIN / BOARD PRESS
FLOOR PRESS
SHOULDER EXERCISES
CUBAN PRESS
TEA CUPS
PREHAB/REHAB SERIES
SHOULDER PRESS
DB SHOULDER PRESS (ALTERNATING)
OVERHEAD LATERAL RAISE
DELTOID RAISE (FRONT – SIDE – REAR)
UPRIGHT ROW (DB)
SHRUGS (DB)
PUSH JERK PROGRESSION
INTERNAL/EXTERNAL ROTATION
LEG EXERCISES
KNEE/ANKLE/GROIN PREHAB
FRONT SQUAT (DB)
OVERHEAD SQUAT
RDL / SDL (DB) (SINGLE LEG)
GLUTE HAMSTRING
BARBELL LUNGE (DB) (WALKING) (OH)
BACK SQUAT (BOX) (CHAINS / BANDS)
STEP UP (POWER) (DB)
DEADLIFT (HEX)
3 WAY HAMSTRING (MED BALL)
GOOD MORNING
BACK EXERCISES
BENT OVER ROW (BOR) (DB)
DB ROW (ONE ARM ALTERNATING)
BACK EXTENSION
SEATED ROW (SQUAT LAT ROW)
SUPINE ROW (BODY ROW)
LAT PULLDOWN (SQUAT LAT PULL)
PULLUP
LAT PULLOVER
DEADLIFT (HEXBAR)
SINGLE LEG RDL (DB) (SDL)
GOOD MORNING (ZERCHER)
GLUTE HAM ROW
OLYMPIC EXERCISES
MUSCLE CLEAN
OVERHEAD SQUAT
PUSH PRESS
POWER PRESS
CLEAN
CLEAN PULL
POWER CLEAN WITH FRONT SQUAT
PUSH JERK
MUSCLE SNATCH
PRESSING OVERHEAD SQUAT
SQUAT AND PRESS
ONE ARM DB CLEAN
POWER CLEAN
CLEAN AND JERK
DEAD HANG CLEAN
POWER CLEAN AND JERK
SPLIT JERK
SNATCH
SNATCH PULL
POWER SNATCH
DEAD HANG SNATCH
ONE ARM DB SNATCH
SNATCH GRIP DEAD LIFT (RDL/SDL)
8 WEEK SCHEDULE
WEEK 1 FOCUS: CORE OF FOUR / BASIC LIFTS
WEEK 2 FOCUS: OYLMPIC PROGRESSIONS
WEEK 3 FOCUS: S.A.Q. / PLYOMETRICS
WEEK 4 FOCUS: DYNAMIC / EXPLOSIVE
WEEK 5 FOCUS: METABOLIC SYSTEMS
WEEK 6 FOCUS: CONTRAST TRAINING
WEEK 7 FOCUS: SHOCK PLYOS
WEEK 8 FOCUS: TESTING
CLEAN PROGRESSION
1. FRONT SQUAT
2. MUSCLE CLEAN
3. MUSCLE CLEAN DROP TO
FRONT SQUAT
4. HIGH JUMP SHRUGS
5. QUICK CLEAN
6. HANG CLEAN
7. POWER CLEAN
8. CLEAN AND JERK
SNATCH PROGRESSION
1. MUSCLE SNATCH
2. OVERHEAD SQUAT (OHS)
3. MUSCLE SNATCH DROP
TO (OHS)
4. QUICK SNATCH
5. HANG SNATCH
6. POWER SNATCH
JERK PROGRESSION
1. PUSH PRESS
2. POWER PRESS
3. SPLIT JERK
4. CLEAN & JERK
SQUAT PROGRESSION
1. PISTON SQUAT
2. FRONT SQUAT
3. OVERHEAD SQUAT
4. BACK SQUAT
DAY #1 / #4 LIFT PROTOCOL
DOUBLE LEG PUSH
DOUBLE LEG PULL
DOUBLE ARM PULL
INIDVIDUAL ARM PULL
BODY WEIGHT PULL
SINGLE LEG PUSH
BACK EXTENTION / HYPEREXTENTION
(SINGLE) LEG PULL #2
(MONDAY) BICEP CURL / TRICEP EXT
(THURSDAY) PREHAB / CORE
DAY #2 / #5 LIFT PROTOCOL
OLYMPIC LIFT #1 (JERK PROGRESSION)
OLYMPIC LIFT #2 (CLEAN / SNATCH PROGR.)
DOUBLE ARM CHEST PRESS
INDIVIDUAL ARM CHEST PRESS
INDIVIDUAL SHOULDER RAISE
SHOULDER RAISE (OLYMPIC #3)
CORE
PLYOMETRICS
(TUESDAY) PREHAB / CORE
(FRIDAY) BICEP CURL / TRICEP EXTENTION
DAY #3 LIFT PROTOCOL
ATHLETIC ENHANCEMENT ROUTINES
RECOVERY
FOAM ROLLER
STRETCHING
REHAB / PREHAB
ARMS
FOREARMS
S.A.Q.’S
CARDIOVASCULAR
PLYOMETRICS
TECHNIQUE SESSIONS