- 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
