Strength Volume Prep 1

1. Single Leg Squat 2. Backwards spiderman 3. Forward hop and hold 4. Rotation slam, medball Round 1 - complete all movements for 40-60 seconds (only 6 e/l for the hop and hold, building distance each hop) Round 2 - as for round 1, but add load where possible (hops remain load free, but start the building from a greater distance)

Front Squat

4 x 8 @ 6, 6, 7, 7

1-Arm DB Row

4 x 10 @ 6, 6, 7, 7

Cossack Squat

12, 10, 8 @ 5, 6, 7

Chin-Up

3 x MAX

DB Lateral Raise

12, 10, 8 @ 5, 6, 7

Strength Volume Prep 2

1. Single Leg Foot Elevated Glute Bridge 2. Cook squat 3. Backward hop and hold 4. Half kneeling rotation throw (if you can find a wall that won't break, ideal, otherwise, you can use a band or a 'dumping' type throw) Round 1 - complete all movements for 40-60 seconds (only 6 e/l for the hop and hold, building distance each hop) Round 2 - as for round 1, but add load where possible (hops remain load free, but start the building from a greater distance; glute bridge goes to single leg slider, cook squat to overhead squat)

Trap Bar Deadlift

4 x 10 @ 6, 6, 7, 7

One arm DB floor press

4 x 8 @ 6, 6, 7, 7

Single Leg Hip Thrust

12, 10, 8 @ 6, 7, 8

Push-Up

3 x MAX

Rear Delt Flyes

12, 10, 8 @ 6, 7, 8

Front Side Mechanics Circuit 1

1. High knee skip (one rep for height, one rep for distance) x 15m 2. 'A' skip/bounce (think a light touch-and-go skip, not a traditional 'A' skip) x 15m 3. Step into vertical leap (think step into a basketball shot/throw), double leg x 15m Plenty of rest per effort, this is not conditioning, we are refining/developing a skill/technical output. 1-2 rounds.

Accelerations

5 x 10

Accelerations - Lateral Start

3 x 8

Accelerations

1 x 20

MAS Shuttles - 6 Week Development (read as - sets x reps @ %MAS work:rest (type of rest) duration of effort) All sets have 60-90 seconds rest per completed set. Active rest can be any isometric hold (i.e., pushup, squat, lunge, ab-hold etc...) Note that these efforts are all shuttles. Week 1 - 3 x 6 @ 105% 1:1 (passive) 15 second efforts Week 2 - 3 x 6 @ 105% 1:1 (passive) 15 second efforts Week 3 - 2 x 6 @ 105% 1:1 (passive) 15 second efforts - 1 x 8 @ 107% 1:1 (passive) 10 second efforts Week 4 - 1 x 8 @ 107% 1:1 (active) 10 second efforts - 3 x 4 @ 110% 1:1 (active) 10 second efforts Week 5 - 1 x 6 @ 110% 1:1 (active) 10 second efforts - 4 x 4 @ 112% 1:1 (active) 10 second efforts Week 6 - 1 x 5 @ 103% 1:1 (active) 15 second efforts - 1 x 5 @ 105% 1:1 (active) 15 second efforts - 1 x 5 @ 107% 1:1 (active) 15 second efforts - 1 x 5 @ 110% 1:1 (active) 15 second efforts - 1 x 5 @ 112% 1:1 (active) 15 second efforts

Power Session Prep 1

1. Single leg RDL with swing through 2. T-rotation to inchworm 3. Pogos 4. Slam ball pick and drop Round 1, complete all for 40-60 seconds (pogos for 10m, try to make as many contacts with the ground in that distance) Round 2, complete for the same time, but add load where possible (pogos go for height as well as number of contacts)

Lateral Hop

5 x 2

Rotation throw, medball

5 x 3

Power Shrugs

5 x 4 @ 6, 6, 7, 7, 8

Dumbbell Vertical Jump

5 x 3

Rack Pull

5 x 5 @ 7, 7, 8, 8, 9

Rear Side Mechanics Circuit 1

Rear Side Mechanics Circuit (Weeks 1 - 3) 1. Straight leg running - 15m 2. High knee carioka - 15m e/s 3. Bounds, single leg alternating - 20m Look to complete 1-2 rounds, plenty of rest between efforts (this is for skill/specific prep, not conditioning).

Sprint

60, 70

MAS 6 Week Builder 1

MAS Straight Line - 6 Week Development (read as - sets x reps @ %MAS work:rest (type of rest) duration of effort) All sets have 60-90 seconds rest per completed set. Week 1 - 3 x 6 @ 105% 1:1 (passive) 30 second efforts Week 2 - 3 x 6 @ 105% 1:1 (passive) 30 second efforts Week 3 - 2 x 6 @ 105% 1:1 (passive) 30 second efforts - 1 x 8 @ 107% 1:1 (passive) 20 second efforts Week 4 - 1 x 8 @ 107% 1:1 (passive) 20 second efforts - 3 x 4 @ 110% 1:1 (passive) 20 second efforts Week 5 - 1 x 6 @ 110% 1:1 (passive) 20 second efforts - 4 x 4 @ 112% 1:1 (passive) 20 second efforts Week 6 - 1 x 5 @ 103% 1:1 (passive) 30 second efforts - 1 x 5 @ 105% 1:1 (passive) 30 second efforts - 1 x 5 @ 107% 1:1 (passive) 30 second efforts - 1 x 5 @ 110% 1:1 (passive) 30 second efforts - 1 x 5 @ 112% 1:1 (passive) 30 second efforts