Week1

Day1 :Max effort lower body

Plyos
Box squat jump 3x6 R:2min **
Double leg jump over low obstacle (front and back) 3x8 R:1min
Double leg side jumop over low obstacle (side to side) 3x8 R:1min
Single leg jump on step(each leg) 2x8 R:1min
Single leg jump over obstacle( side to side,each leg) 2x8 R:1min

Max strength
Back squat (85%1RM: 119kg) 3x4 R:3min
Pistols (supported; 3kg,DB right; 4kg DB,left) 3x3 (3 right, 1 left) R:1min
Reverse lunges 2x10( right and left) and 2x12(right) (22kg) R:1min
1 leg bridge hip extention 1x15(left) 3x15 (right) R:1min
3 variants Calf raises 3x10(each position) R:1min

**the box squat jump isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day3 :Dynamic and repetitive effort upper body

Plyos
Jump push up to plates(3 plates) 3x6 R:2min **
Jump push up 3x8 R:2min
Side jump push up 3x4 R:1min
Close wide stance jump push up 3x4 R:1min

Speed work and rate of force devellopement
Pull ups (drop sets) 25kg (5kg drops)
Speed bench press (55%1RM: 55kg plus chains) 6x4 R:2min
1 hand dumbell bench press (neutral grip) (18kg) 4x8 R:1min
Reverse grip face pulls 3x8 (65kg) R:1min
Sitting row 3x8 (95kg) R:40s

**the jump push up to plates isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day5 :Dynamic effort lower body

Plyos
Box squat jump 3x6 R:2min **
Box broad jump 3x6 R:2min**
Double leg jump over low obstacle (front and back) 3x8 R:1min
Double leg side jumop over low obstacle (side to side) 3x8 R:1min
Single leg jump on step(each leg) 2x8 R:1min
Single leg jump over obstacle( side to side,each leg) 2x8 R:1min

Speed work
Speed squat (50%1RM: 70kg plus chains) 6x4 R:2min
Jump squat (20%1RM:28kg) 3x8 R:2min
Speed deadlift (50%1RM:90kg plus chains) 5x3 R:2min
Step ups 4x10(right) 2x10(left) (2okg) R:1min
1 leg bridge hip extension 1x15(left) 3x15(right) R:40s
3 variants calf raises 3x10 R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day6 :Max effort upper body

Plyos
Jump push up to plates(3 plates) 3x6 R:2min **
Jump push up 3x8 R:2min
Side jump push up 3x4 R:1min
Close wide stance jump push up 3x4 R:1min

Max effort work
Pull ups 3x3 (25kg ) R:2min
Bench press 3x2 (90kg) R:2min
DB floor presses 4x8 (22kg) R:1min
DB bench presses 4x8 (22kg) R:1min
Reverse grip face pulls 3x8 (65kg) R:1min
Sitting row 3x8 (95kg) R:40s

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day 2 and Day 4 are used for active recovery including a running session between 15 to 20min.


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