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
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
