Strength and Vertical Power Phase 1
Kadoo Athletics
Basketball, Volleyball, FootballStrength and Vertical Power is an advanced 4-day training program engineered to develop elite lower-body strength and explosive athleticism. Built around the Front Squat, Hang Power Clean, Romanian Deadlift, and Bench Press, this program combines foundational barbell strength work with vertical and lateral plyometrics and single-leg power and strength exercises to produce a well-rounded, high-performance athlete. Each session is designed to maximize force production, improve rate of force development, and translate directly to sport — making it ideal for advanced athletes looking to elevate their power output and on-field explosiveness to the next level.
Prep
A
W.U. Dynamic Mobility #1
Select minimum 6 from first group 6 from second group 4 from third group -Knee to chest - Lunge - Foot Over Ankle quick steps - High Knees - Gravediggers - Straight Leg Running - Butt Kickers - Lateral Lunge - Carioca - A Skip - Power Skip - Short Bound - Bounding -Heel toe walks -Rolling heel to toe walks -Rudiment hops -Body Squats -Reverse Lunge walks -Sumo Squats - 90/90 rolls - Leg swings(forward and back, lateral) - Open Hip skips - Zombie walks -RDL Walks -Arm circles -Arm Swings -Chest hugs -Halos(use small medball or plate) -Elevated Push ups -Band pull aparts -Band Front to back rotations
B1
Russian KB Swing
2 x 15
B2
Back Extension
2 x 15
B3
Cossack Squat
1 x 10
B4
90/90 Hip Rolls
1 x 10
C1
Hang Clean
5, 5, 3, 3, 3
C2
Single Leg Bounds
5 x 4
D1
Half-Kneeling DB Shoulder Press
3 x 8
D2
DB Lateral Raise
3 x 12
D3
Push-Up
3 x 12
E1
Russian Twist
2 x 20
E2
Psoas March
2 x 20
F1
1 Step VJ
F2
Standing Vertical jump
F3
CMJ Vertical Jump
F4
Broad Jump
Prep
A
W.U. Dynamic Mobility #1
Select minimum 6 from first group 6 from second group 4 from third group -Knee to chest - Lunge - Foot Over Ankle quick steps - High Knees - Gravediggers - Straight Leg Running - Butt Kickers - Lateral Lunge - Carioca - A Skip - Power Skip - Short Bound - Bounding -Heel toe walks -Rolling heel to toe walks -Rudiment hops -Body Squats -Reverse Lunge walks -Sumo Squats - 90/90 rolls - Leg swings(forward and back, lateral) - Open Hip skips - Zombie walks -RDL Walks -Arm circles -Arm Swings -Chest hugs -Halos(use small medball or plate) -Elevated Push ups -Band pull aparts -Band Front to back rotations
B1
Deep Squat Stretch
2 x 0:20
B2
Nordic Quads
2 x 10
B3
Cook Hip Lift
2 x 10
C1
Front Squat
3 x 8
C2
Depth Drop
3 x 5 @ 24
C3
Calf Raise
3 x 15
C4
Low Pogo Jumps
3 x 10
D1
Chin-Up
3 x 2
D2
Lat Pulldown
3 x 8
D3
DB Bicep Curls
3 x 12
Prep
A
W.U. Dynamic Mobility #1
Select minimum 6 from first group 6 from second group 4 from third group -Knee to chest - Lunge - Foot Over Ankle quick steps - High Knees - Gravediggers - Straight Leg Running - Butt Kickers - Lateral Lunge - Carioca - A Skip - Power Skip - Short Bound - Bounding -Heel toe walks -Rolling heel to toe walks -Rudiment hops -Body Squats -Reverse Lunge walks -Sumo Squats - 90/90 rolls - Leg swings(forward and back, lateral) - Open Hip skips - Zombie walks -RDL Walks -Arm circles -Arm Swings -Chest hugs -Halos(use small medball or plate) -Elevated Push ups -Band pull aparts -Band Front to back rotations
B1
Bench Press
3 x 8
B2
Tricep Pushdown
3 x 8
B3
Banded Bag Press
3 x 10
C1
Trap Bar Deadlift
3 x 5
C2
Rythmic SL RDL
3 x 8
C3
Broad Jump to vertical jump
3 x 8
D1
Single Leg Glute Bridge
2 x 10
D2
Copenhagen Plank
2 x 30
D3
Seated Hip Flexor Leg Raises
2 x 10
Prep
A
W.U. Dynamic Mobility #1
Select minimum 6 from first group 6 from second group 4 from third group -Knee to chest - Lunge - Foot Over Ankle quick steps - High Knees - Gravediggers - Straight Leg Running - Butt Kickers - Lateral Lunge - Carioca - A Skip - Power Skip - Short Bound - Bounding -Heel toe walks -Rolling heel to toe walks -Rudiment hops -Body Squats -Reverse Lunge walks -Sumo Squats - 90/90 rolls - Leg swings(forward and back, lateral) - Open Hip skips - Zombie walks -RDL Walks -Arm circles -Arm Swings -Chest hugs -Halos(use small medball or plate) -Elevated Push ups -Band pull aparts -Band Front to back rotations
B1
DB Reverse Lunge
3 x 8
B2
DB Lateral Lunge
3 x 8
B3
Russian Lunge Jumps
3 x 5
C1
1-Arm DB Row
3 x 8
C2
Inverted Row
3 x 8
C3
Med Ball Slam
3 x 8
C4
Band Face Pull
3 x 15
D1
Banded Partner Palloff
2 x 0:30
D2
Bicycle Sit-Ups
2 x 20
Tyler Perry
At Kadoo Athletics, we develop high school athletes into collegiate-level competitors through well-rounded strength training and plyometrics. Our data-driven programming, built alongside Division I programs, has helped athletes advance in football, basketball, track, and volleyball — coached by a CSCS with 14 years of experience.
This program is built the same way I train every athlete I work with — with intention, structure, and a standard that pushes you to be better. If you're serious about your game, this is where you start.
Get Strength and Vertical Power Phase 1