Week7:

Day1 :Max effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (40") (DB 5kg) R:2min
Drop jumps 3x10 (40") R:2min**
Depth jumps 5x6 (29") R:2min**
Distance bounds 3x3(trips) R:1min (15yards)

Max strength
Back squat (140kg) 3x1 R:3min new PR
Heavy supports 4x6s (130%RM 182kg) R:1min
Elevated lunges(1plate) 4x6 (4 right, 2 left) (32kg) R:1min
Good morning 3x8 R:1min
Barbell calf raises 3x10 (140kg) 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 3x8(5plates and half) R:2min**
Depth push ups 5x6 (3plates) R:2min**
Jump push up to plates (6plates) 3x3 R:2min
Whole body jump push up 3x6 R:2min

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 (65%1RM 63kg) 6x3 R:2min
1 hand dumbell bench press 2x8 (right) 4x8(left) (neutral grip) (28kg) 3x8 R:1min
J pulls down 4x8 (55kg) R:1min
1 hand DB row 3x8 (20kg) 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 2x2 (45")R:2min **
Loaded box jumps 2x4 (40") (DB 5kg) R:2min
Drop jumps 3x10 (40") R:2min**
Depth jumps 5x6 (29") R:2min**
Distance bounds 3x3(trips) R:1min (15yards)


Speed work
Speed squat (65%1RM: 91kg) 6x3 R:2min
Jump squat with 2s pause at parallel level (30%1RM:42kg) 6x2 R:2min
Speed deadlift (65%1RM:120.25kg) 5x2 R:2min
Step ups 4x8(right) 2x8(left) (28kg) R:1min
Good morning (60kg) R:2min
Barbell calf raises 3x12 (140kg) 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 3x8(5plates and half) R:2min**
Depth push ups 5x6 (3plates) R:2min**
Jump push up to plates (6plates) 3x3 R:2min
Whole body jump push up 3x6 R:2min

Max effort work
Pull ups 3x1 (35kg ) R:2min
Bench press 2x2 (100kg) (2x1, 1x1,1x1)
DB floor presses 4x6 (36kg) R:1min
Swiss ball DB bench presses 4x6 (30kg) R:1min
J pulls down 4x8 (55kg) 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.

Talking mental training....hold that for 1 hour...