Phase 2: Week 7 - Transmutation

Day 1 - Plyometrics - Triphasic Strength

Dynamic Warm Up

Plyometrics - Unilateral

1. Linear Pogo Jumps | Single Leg Linear Pogos - 1 x 10 yards each leg

2. Single Leg Broad Jump (land 2) - 2 x 4 each leg

3. Single Leg Box Jump (land 2) - 4 x 1 each leg

4. Single Leg Approach Box Jump - 4 x 1 each leg

5. Half Kneeling Box Jump - 4 x 1 each leg

Strength

1.A. Isometric Band Bench Press - 5 x 4 [1|5|X] [BLACK BANDS]

1.B. Band Pull Aparts - 5 x 10 [RED BAND]

Build

1.A. DB Neutral Press - 3 x 12

1.B. Bent Over DB Rows - 3 x 12

2.A. Half Kneeling Overhead Press - 3 x 12 each arm

2.B. Band Scarecrows - 3 x 12 [RED BAND]

3. Barbell Curls - 3 x 12

Trunk

1. Ab Wheel - 3 x 20
Phase 2: Week 7 - Transmutation
Day 2 - Acceleration - Triphasic Strength
Dynamic Warm Up

Acceleration

1. Half Kneeling Arm Pump - 2 x 5 seconds

2. Ground Starts - 4 x 10 yards

3. Half Kneeling Starts - 2 x 10 yards each

4. Falling Starts - 4 x 10 yards

5. 2 point Starts - 8 x 10 yards

Strength

1.A. Isometric Band Back Squat - 5 x 4 [1|5|X] [BLACK BANDS]

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg

Build

1. Elevated DB Reverse Lunge - 3 x 12 each leg

2. KB Swing - 3 x 12

3. Band Single Leg Hamstring Curl - 3 x 12 each leg

4. Plantar and Dorsi Flexion - 2 x 20 each

Trunk

1. Seated Twists - 3 x 20 each side

Phase 2: Week 7 - Transmutation
Day 3 - Plyometrics - Absolute Strength
Dynamic Warm Up

Plyometrics - Bilateral

1. Weighted Pogo Jumps - 2 x 10 seconds (5 lbs or less)

2. Weighted Squat Jumps | Alt Lunge Jumps - 2 x 10 seconds (5 lbs or less)

3. Seated Box Jump - 8 x 1

4. Approach Box Jump - 4 x 1 each

5. Double Broad Jumps - 4 x 1

Strength

1.A. Floor Press - 5 x 4

1.B. Incline ITY’s - 5 x 3 each way

Build

1.A. Close Grip Pulldowns - 3 x 12

1.B. DB Z Press - 3 x 12

2. Dump the Buckets - 3 x 12

3. Cable Tricep Extension - 3 x 12

Trunk

1. Side Plank Hip Lifts - 3 x 20 each side

Phase 2: Week 7 - Transmutation
Day 4 - Max Velocity - Strength
Dynamic Warm Up

Max Velocity
1. Power Skips - 4 x 10 yards (2 height | 2 distance)

2. High Knee Run | Butt Kick Run - 2 x 10 yards each

3. A Skips | B Skips - 2 x 20 yards

4. Single Leg High Knee - 4 x 10 yards each

5. Straight Leg Bounds | Alternating Bounds - 2 x 20 yards each

6. Step Over Runs - 4 x 10 yards

7. Build Ups - 4 x 40 yards

Strength
1.A. Trap Bar Deadlift - 5 x 4

1.B. Iso Step Downs - 5 x 5 each leg

Build

1. DB Step Ups - 3 x 12 each leg

2. Band Goodmornings - 3 x 12 [GREEN BAND]

3. BB Hip Thrust - 3 x 12

Trunk

1. Sprinter Sit Ups - 3 x 20

Phase 2: Week 8 - Transmutation
Day 1 - Plyometrics - Triphasic Strength
Dynamic Warm Up

Plyometrics - Unilateral

1. Linear Pogo Jumps | Single Leg Linear Pogos - 1 x 10 yards each leg

2. Single Leg Broad Jump (land 2) - 2 x 4 each leg

3. Single Leg Box Jump (land 2) - 4 x 1 each leg

4. Single Leg Approach Box Jump - 4 x 1 each leg

5. Half Kneeling Box Jump - 4 x 1 each leg

Strength

1.A. Isometric Band Bench Press - 5 x 3 [1|4|X] [BLACK BANDS]

1.B. Band Pull Aparts - 5 x 10 [RED BAND]

Build

1.A. DB Neutral Press - 3 x 10

1.B. Bent Over DB Rows - 3 x 10

2.A. Half Kneeling Overhead Press - 3 x 10 each arm

2.B. Band Scarecrows - 3 x 10 [RED BAND]

3. Barbell Curls - 3 x 10

Trunk

1. Ab Wheel - 3 x 20
Phase 2: Week 8 - Transmutation
Day 2 - Acceleration - Triphasic Strength
Dynamic Warm Up

Acceleration

1. Half Kneeling Arm Pump - 2 x 5 seconds

2. Ground Starts - 4 x 10 yards

3. Half Kneeling Starts - 2 x 10 yards each

4. Falling Starts - 4 x 10 yards

5. Jump Back Starts - 4 x 10 yards

6. 2 point Starts - 8 x 10 yards

Strength

1.A. Isometric Band Back Squat - 5 x 3 [1|4|X] [BLACK BANDS]

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg

Build

1. Elevated DB Reverse Lunge - 3 x 10 each leg

2. KB Swing - 3 x 10

3. Band Single Leg Hamstring Curl - 3 x 10 each leg

4. Plantar and Dorsi Flexion - 2 x 20 each

Trunk

1. Seated Twists - 3 x 20 each side

Phase 2: Week 8 - Transmutation
Day 3 - Plyometrics - Absolute Strength
Dynamic Warm Up

Plyometrics - Foundation

1. Weighted Pogo Jumps - 2 x 10 seconds (5 lbs or less)

2. Weighted Squat Jumps | Alt Lunge Jumps - 2 x 10 seconds (5 lbs or less)

3. Seated Box Jump - 8 x 1

4. Approach Box Jump - 4 x 1 each

5. Double Broad Jumps - 4 x 1

Strength

1.A. Floor Press - 5 x 3

1.B. Incline ITY’s - 5 x 3 each way

Build

1.A. Close Grip Pulldowns - 3 x 10

1.B. DB Z Press - 3 x 10

2. Dump the Buckets - 3 x 10

3. Cable Tricep Extension - 3 x 10

Trunk

1. Side Plank Hip Lifts - 3 x 20 each side

Phase 2: Week 8 - Transmutation
Day 4 - Max Velocity - Strength
Dynamic Warm Up

Max Velocity
1. Power Skips - 4 x 10 yards (2 height | 2 distance)

2. High Knee Run | Butt Kick Run - 2 x 10 yards each

3. A Skips | B Skips - 2 x 20 yards

4. Single Leg High Knee - 4 x 10 yards each

5. Straight Leg Bounds | Alternating Bounds - 2 x 20 yards each

6. Step Over Runs - 4 x 10 yards

7. Build Ups - 4 x 40 yards

Strength
1.A. Trap Bar Deadlift - 5 x 3

1.B. Iso Step Downs - 5 x 5 each leg

Build

1. DB Step Ups - 3 x 10 each leg

2. Band Goodmornings - 3 x 10 [GREEN BAND]

3. BB Hip Thrust - 3 x 10

Trunk

1. Sprinter Sit Ups - 3 x 20

Phase 2: Week 9 - Transmutation
Day 1 - Plyometrics - Triphasic Strength
Dynamic Warm Up

Plyometrics - Unilateral

1. Linear Pogo Jumps | Single Leg Linear Pogos - 1 x 10 yards each leg

2. Single Leg Broad Jump (land 2) - 2 x 4 each leg

3. Single Leg Box Jump (land 2) - 4 x 1 each leg

4. Single Leg Approach Box Jump - 4 x 1 each leg

5. Half Kneeling Box Jump - 4 x 1 each leg

Strength

1.A. Isometric Band Bench Press - 5 x 2 [1|3|X] [BLACK BANDS]

1.B. Band Pull Aparts - 5 x 10 [RED BAND]

Build

1.A. DB Neutral Press - 3 x 8

1.B. Bent Over DB Rows - 3 x 8

2.A. Half Kneeling Overhead Press - 3 x 8 each arm

2.B. Band Scarecrows - 3 x 8 [RED BAND]

3. Barbell Curls - 3 x 8

Trunk

1. Ab Wheel - 3 x 20
Phase 2: Week 9 - Transmutation
Day 2 - Acceleration - Triphasic Strength
Dynamic Warm Up

Acceleration

1. Half Kneeling Arm Pump - 2 x 5 seconds

2. Ground Starts - 4 x 10 yards

3. Half Kneeling Starts - 2 x 10 yards each

4. Falling Starts - 4 x 10 yards

5. Jump Back Starts - 4 x 10 yards

6. 2 point Starts - 8 x 10 yards

Strength

1.A. Isometric Band Back Squat - 5 x 2 [1|3|X] [BLACK BANDS]

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg

Build

1. Elevated DB Reverse Lunge - 3 x 8 each leg

2. KB Swing - 3 x 8

3. Band Single Leg Hamstring Curl - 3 x 8 each leg

4. Plantar and Dorsi Flexion - 2 x 20 each

Trunk

1. Seated Twists - 3 x 20 each side

Phase 2: Week 9 - Transmutation
Day 3 - Plyometrics - Absolute Strength
Dynamic Warm Up

Plyometrics - Foundation

1. Weighted Pogo Jumps - 2 x 10 seconds (5 lbs or less)

2. Weighted Squat Jumps | Alt Lunge Jumps - 2 x 10 seconds (5 lbs or less)

3. Seated Box Jump - 8 x 1

4. Approach Box Jump - 4 x 1 each

5. Double Broad Jumps - 4 x 1

Strength

1.A. Floor Press - 5 x 2

1.B. Incline ITY’s - 5 x 3 each way

Build

1.A. Close Grip Pulldowns - 3 x 8

1.B. DB Z Press - 3 x 8

2. Dump the Buckets - 3 x 8

3. Cable Tricep Extension - 3 x 8

Trunk

1. Side Plank Hip Lifts - 3 x 20 each side

Phase 2: Week 9 - Transmutation
Day 4 - Max Velocity - Strength
Dynamic Warm Up

Max Velocity
1. Power Skips - 4 x 10 yards (2 height | 2 distance)

2. High Knee Run | Butt Kick Run - 2 x 10 yards each

3. A Skips | B Skips - 2 x 20 yards

4. Single Leg High Knee - 4 x 10 yards each

5. Straight Leg Bounds | Alternating Bounds - 2 x 20 yards each

6. Step Over Runs - 4 x 10 yards

7. Build Ups - 4 x 40 yards

Strength
1.A. Trap Bar Deadlift - 5 x 2

1.B. Iso Step Downs - 5 x 5 each leg

Build

1. DB Step Ups - 3 x 8 each leg

2. Band Goodmornings - 3 x 8 [GREEN BAND]

3. BB Hip Thrust - 3 x 8

Trunk

1. Sprinter Sit Ups - 3 x 20

Phase 2: Week 10 - Deload
Day 1 - Plyometrics - Triphasic Strength
Dynamic Warm Up

Plyometrics - Unilateral

1. Linear Pogo Jumps | Single Leg Linear Pogos - 1 x 10 yards each leg

2. Single Leg Broad Jump (land 2) - 2 x 4 each leg

3. Single Leg Box Jump (land 2) - 2 x 1 each leg

4. Single Leg Approach Box Jump - 2 x 1 each leg

5. Half Kneeling Box Jump - 2 x 1 each leg

Strength

1.A. Isometric Band Bench Press - 5 x 5 @50% [1|2|X] [BLACK BANDS]

1.B. Band Pull Aparts - 5 x 10 [RED BAND]

Build

1.A. DB Neutral Press - 3 x 8

1.B. Bent Over DB Rows - 3 x 8

2.A. Half Kneeling Overhead Press - 3 x 8 each arm

2.B. Band Scarecrows - 3 x 8 [RED BAND]

3. Barbell Curls - 3 x 8

Trunk

1. Ab Wheel - 3 x 20
Phase 2: Week 10 - Deload
Day 2 - Acceleration - Triphasic Strength
Dynamic Warm Up

Acceleration

1. Half Kneeling Arm Pump - 2 x 5 seconds

2. Ground Starts - 2 x 10 yards

3. Half Kneeling Starts - 2 x 10 yards each

4. Falling Starts - 2 x 10 yards

5. Jump Back Starts - 2 x 10 yards

6. 2 point Starts - 2 x 10 yards

Strength

1.A. Isometric Band Back Squat - 5 x 5 @50% [1|2|X] [BLACK BANDS]

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg

Build

1. Elevated DB Reverse Lunge - 3 x 8 each leg

2. KB Swing - 3 x 8

3. Band Single Leg Hamstring Curl - 3 x 8 each leg

4. Plantar and Dorsi Flexion - 2 x 20 each

Trunk

1. Seated Twists - 3 x 20 each side

Phase 2: Week 10 - Deload
Day 3 - Plyometrics - Absolute Strength
Dynamic Warm Up

Plyometrics - Foundation

1. Weighted Pogo Jumps - 2 x 10 seconds (5 lbs or less)

2. Weighted Squat Jumps | Alt Lunge Jumps - 2 x 10 seconds (5 lbs or less)

3. Seated Box Jump - 4 x 1

4. Approach Box Jump - 2 x 1 each

5. Double Broad Jumps - 2 x 1

Strength

1.A. Floor Press - 5 x 5 @50%

1.B. Incline ITY’s - 5 x 3 each way

Build

1.A. Close Grip Pulldowns - 3 x 8

1.B. DB Z Press - 3 x 8

2. Dump the Buckets - 3 x 8

3. Cable Tricep Extension - 3 x 8

Trunk

1. Side Plank Hip Lifts - 3 x 20 each side

Phase 2: Week 10 - Deload
Day 4 - Max Velocity - Strength
Dynamic Warm Up

Max Velocity
1. Power Skips - 4 x 10 yards (2 height | 2 distance)

2. High Knee Run | Butt Kick Run - 2 x 10 yards each

3. A Skips | B Skips - 2 x 20 yards

4. Single Leg High Knee - 2 x 10 yards each

5. Straight Leg Bounds | Alternating Bounds - 2 x 20 yards each

6. Step Over Runs - 2 x 10 yards

7. Build Ups - 2 x 40 yards

Strength
1.A. Trap Bar Deadlift - 5 x 5 @50%

1.B. Iso Step Downs - 5 x 5 each leg

Build

1. DB Step Ups - 3 x 8 each leg

2. Band Goodmornings - 3 x 8 [GREEN BAND]

3. BB Hip Thrust - 3 x 8

Trunk

1. Sprinter Sit Ups - 3 x 20