Weeks 5-10 Workouts

Position Player’s Strength Phase – Increasing Work Capacity – Intensity Training

Monday – Legs & Back
Exercise
Back Squat* 
Forward Lunge* 
3-Direction Step-Up 
Plyometrics/ Squat Jump
Dumbbell Row 
Front Pull Down		 Sets
3-5
3-5
2
4
5
3		 Reps
6
8
10 each
6 each
6
6		 Comments
Heavy Day!!! Increase weight each set (90-100% effort)
8 reps each leg with dumbbells or bar
10 reps each leg; (1) Forward, (2) Lateral, (3) Crossover
(1) Box Jump, (2) Cycle Split Jump
6 reps each arm
*Note on Squat and Lunge- Add one set per week until you are up to five sets. These exercises are sufficient hamstrings work. If you want to do extra hamstring work, we suggest regular or single leg RDL’s.
Tuesday – Upper Body
Exercise
Stability Push-up 
Incline Pull-up
Dumbbell Bench Press
Rhomboid Row
Combo I – Curl & Press**
Hammer Curl
Triceps Extension
Shoulder Routine		 Sets
2
5
4
4
3
2
2
2		 Reps
15
12
6
8
8
10
10
10 each		 Comments
Using a half ball (Bosu), pad, or soft mat
Same as “Inverted Row”
Superset Rhomboid with Bench Press
Pinch the shoulder blades without shrugging
8 reps each arm
.
.
Tubing Program
**If you have problems with Curl & Press, perform regular dumbbell shoulder presses. Always train forearms on upper body days.
Thursday – Legs & Back
Exercise
Back Squat or Leg Press
3-Direction Lunge
High Box Step-Up 
Plyometrics/ Squat Jump
Dumbbell Row 
Front Pull Down		 Sets
3
2
3
4
3
5		 Reps
8
10 each
8
6 each
6
6		 Comments
Light Day! Choose a moderate-heavy weight (80-90% Effort)
10 reps each leg; (1) Forward, (2) Lateral, (3) Crossover
8 reps each leg with dumbbells or vest
(1) Box Jump, (2) Cycle Split Jump 
6 reps each arm
Friday – Upper Body

Exercise
Stability Push-up
Incline Pull-up  
Incline Dumbbell Bench Press 
Rhomboid Row
3-Way Dumbbell Raise
Zotman Curl
Triceps Extension
Shoulder Routine

Sets
4
3
3
3
2
3
3
2

Reps
15
12
6
8
10 each
8
8
10 each

Comments
Using a half ball (Bosu), pad, or soft mat
Same as “Inverted Row”
Superset Rhomboid with Bench Press
Pinch the shoulder blades without shrugging
(1) Front Raise, (2) Side Raise, (3) Reverse Fly
.
.
Tubing Program