Phase 5
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Table Of Contents

 

 

PHASE V --- POWER TRAINING

-date, 3 lifting sessions per week

 

-3 sets of 3-6 repetitions (*plus warm-up set), fully recover between sets

-SPEED-AGILITY-PLYOMETRICS are done 2x’s per week

LEGS/CORE

CHEST/BACK

SHOULDERS/ARMS

*Hang clean

*Bench press

*High pull

*Power squat

*One-arm DB row

*Single-arm DB shoulder press

Single-leg leg press

Incline DB press

Machine shoulder presses

*Hamstring curls

Narrow-grip pulldown

*Barbell curls

Total crunch

Machine pullover

Triceps rope extensions

Twist crunch

External rotations

 

Back extension with twists

 

 

 

 
 
SPEED-AGILITY-PLYOMETRICS

Choose 2 speed drills and 4 agility drills and perform 3 repetitions

3 sets of 6 maximal VJ’s

3 sets of 10 single-leg hops

3 sets of 10 tuck jumps

3 sets of 10 lateral jumps

 

 

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