Original starter · 12 weeks
Athletic Performance
Get faster and more powerful for your sport with jumps, throws, sprints and strength work over twelve weeks.
12weeks
4days a week
48sessions
829working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 12.
| Measure | Week 1 | Week 12 | Change |
|---|
| Working sets | 72 | 46 | −36% |
|---|
| Total reps | 566 | 150 | −73% |
|---|
| Reps per set | 7.9 | 3.3 | −59% |
|---|
| Average RPE | 6.7 | 6.1 | −10% |
|---|
Week 1
LOWER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box jump · Step down each rep | 4 × 5 | RPE 6 | 02:00 |
|---|
| Back squat · % of back squat | 4 × 8 | 67% | 03:00 |
|---|
| Romanian deadlift | 3 × 10 | RPE 7 | 02:00 |
|---|
| Nordic curl · Slow lowering | 3 × 12 | RPE 7 | 01:00 |
|---|
| Copenhagen plank · Seconds per side | 3 × 12 | RPE 7 | 01:00 |
|---|
UPPER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball chest pass | 4 × 5 | RPE 6 | 02:00 |
|---|
| Bench press · % of bench press | 4 × 8 | 67% | 03:00 |
|---|
| Pull-up · Add load when possible | 3 × 10 | RPE 7 | 02:00 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 12 | RPE 7 | 01:00 |
|---|
| Face pull | 3 × 12 | RPE 7 | 01:00 |
|---|
LOWER POWER - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of power clean | 4 × 4 | 65% | 02:30 |
|---|
| Broad jump | 4 × 5 | RPE 6 | 02:00 |
|---|
| Trap bar deadlift · % of trap bar deadlift | 4 × 8 | 67% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 10 | RPE 7 | 02:00 |
|---|
| Sprint · 30 m, walk back to recover | 6 × 1 | RPE 7 | 02:00 |
|---|
UPPER POWER - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball rotational throw · Reps per side | 4 × 5 | RPE 6 | 02:00 |
|---|
| Push press · % of push press | 4 × 8 | 67% | 03:00 |
|---|
| Barbell row | 3 × 10 | RPE 7 | 02:00 |
|---|
| Dip | 3 × 12 | RPE 7 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 12 | RPE 7 | 01:00 |
|---|
Week 2
LOWER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box jump · Step down each rep | 4 × 5 | RPE 6.5 | 02:00 |
|---|
| Back squat · % of back squat | 4 × 8 | 70% | 03:00 |
|---|
| Romanian deadlift | 3 × 10 | RPE 7.5 | 02:00 |
|---|
| Nordic curl · Slow lowering | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Copenhagen plank · Seconds per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
UPPER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball chest pass | 4 × 5 | RPE 6.5 | 02:00 |
|---|
| Bench press · % of bench press | 4 × 8 | 70% | 03:00 |
|---|
| Pull-up · Add load when possible | 3 × 10 | RPE 7.5 | 02:00 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Face pull | 3 × 12 | RPE 7.5 | 01:00 |
|---|
LOWER POWER - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of power clean | 4 × 4 | 68% | 02:30 |
|---|
| Broad jump | 4 × 5 | RPE 6.5 | 02:00 |
|---|
| Trap bar deadlift · % of trap bar deadlift | 4 × 8 | 70% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 10 | RPE 7.5 | 02:00 |
|---|
| Sprint · 30 m, walk back to recover | 7 × 1 | RPE 7.5 | 02:00 |
|---|
UPPER POWER - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball rotational throw · Reps per side | 4 × 5 | RPE 6.5 | 02:00 |
|---|
| Push press · % of push press | 4 × 8 | 70% | 03:00 |
|---|
| Barbell row | 3 × 10 | RPE 7.5 | 02:00 |
|---|
| Dip | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
Week 3
LOWER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box jump · Step down each rep | 5 × 5 | RPE 7 | 02:00 |
|---|
| Back squat · % of back squat | 4 × 6 | 74% | 03:00 |
|---|
| Romanian deadlift | 3 × 8 | RPE 8 | 02:00 |
|---|
| Nordic curl · Slow lowering | 3 × 10 | RPE 8 | 01:00 |
|---|
| Copenhagen plank · Seconds per side | 3 × 10 | RPE 8 | 01:00 |
|---|
UPPER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball chest pass | 5 × 5 | RPE 7 | 02:00 |
|---|
| Bench press · % of bench press | 4 × 6 | 74% | 03:00 |
|---|
| Pull-up · Add load when possible | 3 × 8 | RPE 8 | 02:00 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 10 | RPE 8 | 01:00 |
|---|
| Face pull | 3 × 10 | RPE 8 | 01:00 |
|---|
LOWER POWER - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of power clean | 5 × 3 | 72% | 02:30 |
|---|
| Broad jump | 5 × 5 | RPE 7 | 02:00 |
|---|
| Trap bar deadlift · % of trap bar deadlift | 4 × 6 | 74% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 8 | RPE 8 | 02:00 |
|---|
| Sprint · 30 m, walk back to recover | 8 × 1 | RPE 8 | 02:00 |
|---|
UPPER POWER - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball rotational throw · Reps per side | 5 × 5 | RPE 7 | 02:00 |
|---|
| Push press · % of push press | 4 × 6 | 74% | 03:00 |
|---|
| Barbell row | 3 × 8 | RPE 8 | 02:00 |
|---|
| Dip | 3 × 10 | RPE 8 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 10 | RPE 8 | 01:00 |
|---|
Week 4
LOWER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box jump · Step down each rep | 3 × 4 | RPE 6 | 02:00 |
|---|
| Back squat · % of back squat | 3 × 6 | 62% | 03:00 |
|---|
| Romanian deadlift | 2 × 8 | RPE 6 | 02:00 |
|---|
| Nordic curl · Slow lowering | 2 × 10 | RPE 6 | 01:00 |
|---|
| Copenhagen plank · Seconds per side | 2 × 10 | RPE 6 | 01:00 |
|---|
UPPER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball chest pass | 3 × 4 | RPE 6 | 02:00 |
|---|
| Bench press · % of bench press | 3 × 6 | 62% | 03:00 |
|---|
| Pull-up · Add load when possible | 2 × 8 | RPE 6 | 02:00 |
|---|
| One-arm dumbbell row · Reps per side | 2 × 10 | RPE 6 | 01:00 |
|---|
| Face pull | 2 × 10 | RPE 6 | 01:00 |
|---|
LOWER POWER - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of power clean | 3 × 3 | 60% | 02:30 |
|---|
| Broad jump | 3 × 4 | RPE 6 | 02:00 |
|---|
| Trap bar deadlift · % of trap bar deadlift | 3 × 6 | 62% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 2 × 8 | RPE 6 | 02:00 |
|---|
| Sprint · 30 m, walk back to recover | 4 × 1 | RPE 6 | 02:00 |
|---|
UPPER POWER - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball rotational throw · Reps per side | 3 × 4 | RPE 6 | 02:00 |
|---|
| Push press · % of push press | 3 × 6 | 62% | 03:00 |
|---|
| Barbell row | 2 × 8 | RPE 6 | 02:00 |
|---|
| Dip | 2 × 10 | RPE 6 | 01:00 |
|---|
| Pallof press · Reps per side | 2 × 10 | RPE 6 | 01:00 |
|---|
Week 5
LOWER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box jump · Step down each rep | 5 × 4 | RPE 7 | 02:00 |
|---|
| Back squat · % of back squat | 5 × 5 | 78% | 03:00 |
|---|
| Romanian deadlift | 3 × 6 | RPE 7.5 | 02:00 |
|---|
| Nordic curl · Slow lowering | 3 × 10 | RPE 7.5 | 01:00 |
|---|
| Copenhagen plank · Seconds per side | 3 × 10 | RPE 7.5 | 01:00 |
|---|
UPPER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball chest pass | 5 × 4 | RPE 7 | 02:00 |
|---|
| Bench press · % of bench press | 5 × 5 | 78% | 03:00 |
|---|
| Pull-up · Add load when possible | 3 × 6 | RPE 7.5 | 02:00 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 10 | RPE 7.5 | 01:00 |
|---|
| Face pull | 3 × 10 | RPE 7.5 | 01:00 |
|---|
LOWER POWER - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of power clean | 5 × 3 | 75% | 02:30 |
|---|
| Broad jump | 5 × 4 | RPE 7 | 02:00 |
|---|
| Trap bar deadlift · % of trap bar deadlift | 5 × 5 | 78% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 6 | RPE 7.5 | 02:00 |
|---|
| Sprint · 30 m, walk back to recover | 6 × 1 | RPE 8 | 02:00 |
|---|
UPPER POWER - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball rotational throw · Reps per side | 5 × 4 | RPE 7 | 02:00 |
|---|
| Push press · % of push press | 5 × 5 | 78% | 03:00 |
|---|
| Barbell row | 3 × 6 | RPE 7.5 | 02:00 |
|---|
| Dip | 3 × 10 | RPE 7.5 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 10 | RPE 7.5 | 01:00 |
|---|
Week 6
LOWER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box jump · Step down each rep | 5 × 3 | RPE 7.5 | 02:00 |
|---|
| Back squat · % of back squat | 5 × 4 | 82% | 03:00 |
|---|
| Romanian deadlift | 3 × 6 | RPE 8 | 02:00 |
|---|
| Nordic curl · Slow lowering | 3 × 8 | RPE 8 | 01:00 |
|---|
| Copenhagen plank · Seconds per side | 3 × 8 | RPE 8 | 01:00 |
|---|
UPPER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball chest pass | 5 × 3 | RPE 7.5 | 02:00 |
|---|
| Bench press · % of bench press | 5 × 4 | 82% | 03:00 |
|---|
| Pull-up · Add load when possible | 3 × 6 | RPE 8 | 02:00 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 8 | RPE 8 | 01:00 |
|---|
| Face pull | 3 × 8 | RPE 8 | 01:00 |
|---|
LOWER POWER - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of power clean | 5 × 2 | 80% | 02:30 |
|---|
| Broad jump | 5 × 3 | RPE 7.5 | 02:00 |
|---|
| Trap bar deadlift · % of trap bar deadlift | 5 × 4 | 82% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 6 | RPE 8 | 02:00 |
|---|
| Sprint · 30 m, walk back to recover | 6 × 1 | RPE 8.5 | 02:00 |
|---|
UPPER POWER - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball rotational throw · Reps per side | 5 × 3 | RPE 7.5 | 02:00 |
|---|
| Push press · % of push press | 5 × 4 | 82% | 03:00 |
|---|
| Barbell row | 3 × 6 | RPE 8 | 02:00 |
|---|
| Dip | 3 × 8 | RPE 8 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 8 | RPE 8 | 01:00 |
|---|
Week 7
LOWER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box jump · Step down each rep | 5 × 3 | RPE 8 | 02:00 |
|---|
| Back squat · % of back squat | 5 × 3 | 86% | 03:00 |
|---|
| Romanian deadlift | 3 × 5 | RPE 8.5 | 02:00 |
|---|
| Nordic curl · Slow lowering | 3 × 8 | RPE 8.5 | 01:00 |
|---|
| Copenhagen plank · Seconds per side | 3 × 8 | RPE 8.5 | 01:00 |
|---|
UPPER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball chest pass | 5 × 3 | RPE 8 | 02:00 |
|---|
| Bench press · % of bench press | 5 × 3 | 86% | 03:00 |
|---|
| Pull-up · Add load when possible | 3 × 5 | RPE 8.5 | 02:00 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 8 | RPE 8.5 | 01:00 |
|---|
| Face pull | 3 × 8 | RPE 8.5 | 01:00 |
|---|
LOWER POWER - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of power clean | 5 × 2 | 83% | 02:30 |
|---|
| Broad jump | 5 × 3 | RPE 8 | 02:00 |
|---|
| Trap bar deadlift · % of trap bar deadlift | 5 × 3 | 86% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 5 | RPE 8.5 | 02:00 |
|---|
| Sprint · 30 m, walk back to recover | 8 × 1 | RPE 8.5 | 02:00 |
|---|
UPPER POWER - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball rotational throw · Reps per side | 5 × 3 | RPE 8 | 02:00 |
|---|
| Push press · % of push press | 5 × 3 | 86% | 03:00 |
|---|
| Barbell row | 3 × 5 | RPE 8.5 | 02:00 |
|---|
| Dip | 3 × 8 | RPE 8.5 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 8 | RPE 8.5 | 01:00 |
|---|
Week 8
LOWER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box jump · Step down each rep | 3 × 3 | RPE 6 | 02:00 |
|---|
| Back squat · % of back squat | 3 × 3 | 70% | 03:00 |
|---|
| Romanian deadlift | 2 × 5 | RPE 6 | 02:00 |
|---|
| Nordic curl · Slow lowering | 2 × 8 | RPE 6 | 01:00 |
|---|
| Copenhagen plank · Seconds per side | 2 × 8 | RPE 6 | 01:00 |
|---|
UPPER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball chest pass | 3 × 3 | RPE 6 | 02:00 |
|---|
| Bench press · % of bench press | 3 × 3 | 70% | 03:00 |
|---|
| Pull-up · Add load when possible | 2 × 5 | RPE 6 | 02:00 |
|---|
| One-arm dumbbell row · Reps per side | 2 × 8 | RPE 6 | 01:00 |
|---|
| Face pull | 2 × 8 | RPE 6 | 01:00 |
|---|
LOWER POWER - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of power clean | 3 × 2 | 65% | 02:30 |
|---|
| Broad jump | 3 × 3 | RPE 6 | 02:00 |
|---|
| Trap bar deadlift · % of trap bar deadlift | 3 × 3 | 70% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 2 × 5 | RPE 6 | 02:00 |
|---|
| Sprint · 30 m, walk back to recover | 4 × 1 | RPE 6 | 02:00 |
|---|
UPPER POWER - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball rotational throw · Reps per side | 3 × 3 | RPE 6 | 02:00 |
|---|
| Push press · % of push press | 3 × 3 | 70% | 03:00 |
|---|
| Barbell row | 2 × 5 | RPE 6 | 02:00 |
|---|
| Dip | 2 × 8 | RPE 6 | 01:00 |
|---|
| Pallof press · Reps per side | 2 × 8 | RPE 6 | 01:00 |
|---|
Week 9
LOWER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box jump · Step down each rep | 6 × 3 | RPE 8 | 02:00 |
|---|
| Back squat · % of back squat | 4 × 3 | 82% | 03:00 |
|---|
| Romanian deadlift | 3 × 5 | RPE 7.5 | 02:00 |
|---|
| Nordic curl · Slow lowering | 2 × 8 | RPE 7 | 01:00 |
|---|
| Copenhagen plank · Seconds per side | 2 × 8 | RPE 7 | 01:00 |
|---|
UPPER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball chest pass | 6 × 3 | RPE 8 | 02:00 |
|---|
| Bench press · % of bench press | 4 × 3 | 82% | 03:00 |
|---|
| Pull-up · Add load when possible | 3 × 5 | RPE 7.5 | 02:00 |
|---|
| One-arm dumbbell row · Reps per side | 2 × 8 | RPE 7 | 01:00 |
|---|
| Face pull | 2 × 8 | RPE 7 | 01:00 |
|---|
LOWER POWER - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of power clean | 6 × 2 | 80% | 02:30 |
|---|
| Broad jump | 6 × 3 | RPE 8 | 02:00 |
|---|
| Trap bar deadlift · % of trap bar deadlift | 4 × 3 | 82% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 5 | RPE 7.5 | 02:00 |
|---|
| Sprint · 30 m, walk back to recover | 6 × 1 | RPE 9 | 02:00 |
|---|
UPPER POWER - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball rotational throw · Reps per side | 6 × 3 | RPE 8 | 02:00 |
|---|
| Push press · % of push press | 4 × 3 | 82% | 03:00 |
|---|
| Barbell row | 3 × 5 | RPE 7.5 | 02:00 |
|---|
| Dip | 2 × 8 | RPE 7 | 01:00 |
|---|
| Pallof press · Reps per side | 2 × 8 | RPE 7 | 01:00 |
|---|
Week 10
LOWER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box jump · Step down each rep | 6 × 2 | RPE 8.5 | 02:00 |
|---|
| Back squat · % of back squat | 4 × 2 | 85% | 03:00 |
|---|
| Romanian deadlift | 3 × 4 | RPE 7.5 | 02:00 |
|---|
| Nordic curl · Slow lowering | 2 × 8 | RPE 7.5 | 01:00 |
|---|
| Copenhagen plank · Seconds per side | 2 × 8 | RPE 7.5 | 01:00 |
|---|
UPPER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball chest pass | 6 × 2 | RPE 8.5 | 02:00 |
|---|
| Bench press · % of bench press | 4 × 2 | 85% | 03:00 |
|---|
| Pull-up · Add load when possible | 3 × 4 | RPE 7.5 | 02:00 |
|---|
| One-arm dumbbell row · Reps per side | 2 × 8 | RPE 7.5 | 01:00 |
|---|
| Face pull | 2 × 8 | RPE 7.5 | 01:00 |
|---|
LOWER POWER - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of power clean | 5 × 1 | 85% | 02:30 |
|---|
| Broad jump | 6 × 2 | RPE 8.5 | 02:00 |
|---|
| Trap bar deadlift · % of trap bar deadlift | 4 × 2 | 85% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 4 | RPE 7.5 | 02:00 |
|---|
| Sprint · 30 m, walk back to recover | 6 × 1 | RPE 9 | 02:00 |
|---|
UPPER POWER - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball rotational throw · Reps per side | 6 × 2 | RPE 8.5 | 02:00 |
|---|
| Push press · % of push press | 4 × 2 | 85% | 03:00 |
|---|
| Barbell row | 3 × 4 | RPE 7.5 | 02:00 |
|---|
| Dip | 2 × 8 | RPE 7.5 | 01:00 |
|---|
| Pallof press · Reps per side | 2 × 8 | RPE 7.5 | 01:00 |
|---|
Week 11
LOWER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box jump · Step down each rep | 5 × 2 | RPE 8.5 | 02:00 |
|---|
| Back squat · % of back squat | 3 × 2 | 87% | 03:00 |
|---|
| Romanian deadlift | 2 × 4 | RPE 7.5 | 02:00 |
|---|
| Nordic curl · Slow lowering | 2 × 6 | RPE 7 | 01:00 |
|---|
| Copenhagen plank · Seconds per side | 2 × 6 | RPE 7 | 01:00 |
|---|
UPPER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball chest pass | 5 × 2 | RPE 8.5 | 02:00 |
|---|
| Bench press · % of bench press | 3 × 2 | 87% | 03:00 |
|---|
| Pull-up · Add load when possible | 2 × 4 | RPE 7.5 | 02:00 |
|---|
| One-arm dumbbell row · Reps per side | 2 × 6 | RPE 7 | 01:00 |
|---|
| Face pull | 2 × 6 | RPE 7 | 01:00 |
|---|
LOWER POWER - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of power clean | 4 × 1 | 88% | 02:30 |
|---|
| Broad jump | 5 × 2 | RPE 8.5 | 02:00 |
|---|
| Trap bar deadlift · % of trap bar deadlift | 3 × 2 | 87% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 2 × 4 | RPE 7.5 | 02:00 |
|---|
| Sprint · 30 m, walk back to recover | 5 × 1 | RPE 9 | 02:00 |
|---|
UPPER POWER - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball rotational throw · Reps per side | 5 × 2 | RPE 8.5 | 02:00 |
|---|
| Push press · % of push press | 3 × 2 | 87% | 03:00 |
|---|
| Barbell row | 2 × 4 | RPE 7.5 | 02:00 |
|---|
| Dip | 2 × 6 | RPE 7 | 01:00 |
|---|
| Pallof press · Reps per side | 2 × 6 | RPE 7 | 01:00 |
|---|
Week 12
LOWER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Box jump · Step down each rep | 3 × 2 | RPE 6 | 02:00 |
|---|
| Back squat · % of back squat | 2 × 2 | 70% | 03:00 |
|---|
| Romanian deadlift | 2 × 4 | RPE 6 | 02:00 |
|---|
| Nordic curl · Slow lowering | 2 × 6 | RPE 6 | 01:00 |
|---|
| Copenhagen plank · Seconds per side | 2 × 6 | RPE 6 | 01:00 |
|---|
UPPER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball chest pass | 3 × 2 | RPE 6 | 02:00 |
|---|
| Bench press · % of bench press | 2 × 2 | 70% | 03:00 |
|---|
| Pull-up · Add load when possible | 2 × 4 | RPE 6 | 02:00 |
|---|
| One-arm dumbbell row · Reps per side | 2 × 6 | RPE 6 | 01:00 |
|---|
| Face pull | 2 × 6 | RPE 6 | 01:00 |
|---|
LOWER POWER - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of power clean | 3 × 1 | 70% | 02:30 |
|---|
| Broad jump | 3 × 2 | RPE 6 | 02:00 |
|---|
| Trap bar deadlift · % of trap bar deadlift | 2 × 2 | 70% | 03:00 |
|---|
| Bulgarian split squat · Reps per leg | 2 × 4 | RPE 6 | 02:00 |
|---|
| Sprint · 30 m, walk back to recover | 3 × 1 | RPE 7 | 02:00 |
|---|
UPPER POWER - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Medicine ball rotational throw · Reps per side | 3 × 2 | RPE 6 | 02:00 |
|---|
| Push press · % of push press | 2 × 2 | 70% | 03:00 |
|---|
| Barbell row | 2 × 4 | RPE 6 | 02:00 |
|---|
| Dip | 2 × 6 | RPE 6 | 01:00 |
|---|
| Pallof press · Reps per side | 2 × 6 | RPE 6 | 01:00 |
|---|