First microcycle of program.docx - Week 1 and Initial testing Day 1 Skin Fold Test 20 yard shuttle 7 site test 3 trials Pick the best time 3 RM Squat

First microcycle of program.docx - Week 1 and Initial...

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Week 1 and Initial testing Day 1 Skin Fold Test 7 site test 20 yard shuttle 3 trials Pick the best time 5 minutes rest between each trial 3 RM Squat Highest completed 3 reps 5 minutes between attempts 40 yard sprint 3 trials Pick the best time 5 minutes rest between each trial Day 2 – Upper Body Barbell Power Clean and Press 4 sets of 2 reps at 85% 4 minutes rest between each set Barbell Bench Press 4 sets of 6 reps at 85% 3 minutes rest between each set Barbell Rows 4 sets of 6 reps at 85% 3 minutes rest between each set Upright Rows 3 sets of 10 reps 1 minute rest between sets Pull ups 3 sets of 10 reps 1 minute rest between sets Close Grip Bench Press 3 sets of 10 reps 1 minute rest between sets Day 3 – Lower body Barbell Back Squat 4 sets of 6 reps at 85% 3 minutes rest between each set Barbell Deadlift 4 sets of 6 reps at 85% 3 minutes rest between each set Dumbbell Step ups 3 sets of 12 reps 1 minute of rest between each set Lying Hamstring Curls 3 sets of 12 reps 1 minute of rest between each set Seated Calf Raise 3 sets of 12 reps 1 minute of rest between each set Day 4 – Rest
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Day 5 – Speed Training Incline Sprinting 10 sprints of 40 yards 3 minutes rest between trials Sled Pulls 5 pulls of 25 yards 2 minutes rest between pulls 10 yard sprints 10 trials 1 minute rest between trials 50 yard sprints 5 trials 3 minutes rest between trials Day 6 – Agility Training 20 yard shuttle 10 trials 3 minutes rest between trials Lateral Shuffle 10 trials 20 yards in direction
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