• 2-3 days a week training
  • 2 day split whole body workout
  • Dynamic warm up drills
  • Concentrate on explosive concentric lifting speed
Weeks 1 to 4
Split A
Reps
Split B
Reps

1) Barbell Squats
2) Barbell Push Press
3) Pull ups
4) Leg Curls
5) Ab wheel rollouts

3 x 8 reps
3 x 8 reps
3 x 8 reps
3 x 8 reps
3 x 8 reps

1) Romanian Deadlifts
2) Cable Chest Press
3) Bent over row
4) Standing calf raises
5) Russian Bar twists

3 x 8 reps
3 x 8 reps
3 x 8 reps
3 x 8 reps
3 x 8 reps

    • 30-45 second rest periods between sets. 60 seconds rest between exercises

    • Use a couple of feeler sets to warm up with at about 50% effort

    • Cut the set if your lift speed drops considerably compared to your 1st rep
    • Vary the order of exercises 2-4 from week to week.

Week 5 Training
Reps
Monday to Sunday

Rest Week

Do something different from the gym

Weeks 6 to 9 - Single Limb Training
Split A

Reps

Split B
Reps

1) Front alternate Lunges    
2) Dumbell Shoulder Presss
3) Single arm lat Pull down 
4) Single leg curls    
5) Single leg Jacknives

4 x 6 reps
4 x 6 reps
4 x 6 reps
4 x 6 reps
4 x 6 reps


1) Single leg RDL
2) Single arm chest press
3) Single arm row
4) Single leg calf raise

4 x 6 reps
4 x 6 reps
4 x 6 reps
4 x 6 reps

Week 10 Training
Reps
Monday to Sunday

Rest Week

Do something different from the gym

(WEEK 11-13) Contrast training (strength move followed by an explosive plyometric move)

Split A
Reps
Split B
Reps

A1 Overhead Alt Lunge 
B1 Jump Lunges

A2 Pull ups 
B2 Medicine ball slams 

A3 Dumbell shoulder press
B3 Dumbell Jerks

 

 

5 x 5 reps
5 x 5 reps

5 x 5 reps
5 x 5 reps

5 x 5 reps
5 x 5 reps

A1 Single leg RDL  
B1 Single leg broad jumps

A2 Bench Press
B2 Plyo press ups  

A3 T-bar row
B3 Sports band pulls

A4 Single leg calf raise
B4 Single leg calf jumps

 

5 x 5 reps
5 x 5 reps

5 x 5 reps
5 x 5 reps

5 x 5 reps
5 x 5 reps

5 x 5 reps
10 seconds

 

    • Superset exercise A & B with 30 secs rest between. Rest 1 minute then repeat 4 more times