Week 10

WEEK VOLUME AND INTENSITY

Light Days

Squat 3x3 60%

Bench 3x3 60%

Dead Lift 3x3 60%

Heavy Days

Squat 3X1+ 95%

Bench 3X1+ 95%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Week 9

WEEK VOLUME AND INTENSITY

Light Days

Squat 3x4 55%

Bench 3x4 55%

Heavy Days

Squat 3X8 75%

Bench 3X2 85%

Deadlift 3x2 85%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Week 8

WEEK VOLUME AND INTENSITY

Light Days

Squat 3x5 50%

Bench 3x5 50%

Dead Lift 3x5 50%

Heavy Days

Squat 3X3 75%

Bench 3X3 75%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Week 7

WEEK VOLUME AND INTENSITY

Light Days

Squat 5x5 50%

Bench 5x5 50%

Heavy Days

Squat 3X3 70%

Bench 3X3 70%

Deadlift 3x3 70%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Week 6

WEEK VOLUME AND INTENSITY

Light Days

Squat 3x3 60%

Bench 3x3 60%

Dead Lift 3x3 60%

Heavy Days

Squat 3X1+ 95% (Go for a double if you can) 

Bench 3X1+ 95% (Go for a double if you can)

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Week 5

Week Volume and Intensity

Light Days

Squat 3x4 55%

Bench 3x4 55%

Heavy Days

Squat 3X2 85%

Bench 3X2 85%

Dead Lift 3x2 85%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Share

Week 4

Week Volume and Intensity

Light Days

Squat 3x5 50%

Bench 3x5 50%

Dead Lift 3x5 50%

Heavy Days

Squat 3X3 75%

Bench 3X3 75%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

Share

Week 3

Week Volume and Intensity

Light Days

Squat 3x3 60%

Bench 3x3 60%

Heavy Days

Squat 3X2 80%

Bench 3X2 80%

Deadlift 3X2 80%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat 

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift 

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench 

Week 2 Strength and Performance

11/21-25/16

Week Volume and Intensity

Light Days

Squat 3x4 55%

Bench 3x4 55%

Dead Lift 3x4 55%

Heavy Days

Squat 3X3 75%

Bench 3X3 75%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench

PP Strength Programming Starting Next Week

Week 1 (based on previous 3RM Maxes) 

11/14-11/18

Week Volume and Intensity

Light Days

Squat 3x5 50%

Bench 3x5 50%

Heavy Days

Squat 3X3 70%

Bench 3X3 70%

Deadlift 3X3 70%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat 

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift 

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench 

Testing Week

We will be opening our 12 week session up with athlete testing. The test include: 

Speed and agility testing

3 Cone Shuttle 

L Cone 

Ladder Test

40 Yard Shuttle 

Power and Strength

Med Ball Toss 

3 RM Power Clean, Back Squat, Dead Lift, OHP, (High School Only)

 

Muscular Endurance  

ME Push Up in one Min 

ME Sit ups in one Min 

ME Air Squats 

Lactic Threshold and Recovery 

Repeatably Test