Week6:

Day1 :Max effort lower body

Plyos
Box squat jump 3x3 (43.7")R:2min **
Drop jumps 3x10 (36") R:2min**
Depth jumps 4x10 (25") R:2min**
Side bench jumps 2x8 (higher bench) R:1min

Max strength
Back squat (135kg) 2x2 R:3min new PR
Heavy supports 4x6s (120%RM 168kg) R:1min
Elevated lunges(1plate) 4x6 (4 right, 2 left) (28kg) R:1min
isometrics 3x6s R:1min
Barbell calf raises 3x10 (120kg) 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.


Day3 :Dynamic and repetitive effort upper body

Plyos
Drop push ups 3x10(5plates) R:2min**
Depth push ups 4x8 (2plates) R:2min**
Jump push up to plates (5plates) 3x3 R:2min
Elevated leg side jump push up 3x6(side to side) R:1min

Speed work and rate of force devellopement
Pull ups (drop sets) 30kg (5kg drops) (2-2-2-2-2-2 plus max body weight) R:2min
Speed bench press (60%1RM 63kg) 6x3 R:2min
1 hand dumbell bench press 2x6 (right) 4x6(left) (neutral grip) (28kg) 3x8 R:1min
J pulls down 4x8 (45kg) R:1min
1 hand DB row 3x8 (18kg) 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.

Day5 :Dynamic effort lower body

Plyos
Box squat jump 3x3 (43.7")R:2min **
Drop jumps 3x10 (36") R:2min**
Depth jumps 4x10 (25") R:2min**
Box squat broad jump(double jump) 3x6 R:2min**
1 leg 10yard jump 4x(3trips) R:1min

Speed work
Speed squat (60%1RM: 84kg) 6x3 R:2min
Jump squat with 2s pause at parallel level (25%1RM:35kg) 3x7 R:2min
Speed deadlift (60%1RM:111kg) 5x2 R:2min
Step ups 4x8(right) 2x8(left) (28kg) R:1min
Elevated bench bridge 1x15(left ) 2x15(right) R:40s
Barbell calf raises 3x12 (130kg) 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
Drop push ups 3x10(5plates) R:2min**
Depth push ups 4x8 (2plates) R:2min**
Jump push up to plates (5plates) 3x3 R:2min
Elevated leg side jump push up 3x6(side to side) R:1min

Max effort work
Pull ups 5x2 (30kg ) R:2min (2-2-2-2-1)
Bench press 2x2 (100kg) and 3x1 (90kg) R:2min
DB floor presses 4x8 (34kg) R:1min
Swiss ball DB bench presses 4x8 (28kg) R:1min
J pulls down 4x8 (45kg) R:1min
Chest supported row 3x6 (28kg) 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.

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

1 arm weighted pullup.
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