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? Weekly Plan

The document outlines a weekly workout plan focusing on lower and upper body strength, explosive movements, and active recovery. Each day features specific exercises targeting different muscle groups, with an emphasis on progression and intensity. The plan includes optional workouts and deload phases to optimize performance and recovery.

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himynameisnyle
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25 views2 pages

? Weekly Plan

The document outlines a weekly workout plan focusing on lower and upper body strength, explosive movements, and active recovery. Each day features specific exercises targeting different muscle groups, with an emphasis on progression and intensity. The plan includes optional workouts and deload phases to optimize performance and recovery.

Uploaded by

himynameisnyle
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

🗓 Weekly Plan

Monday – Lower Body Power (Jump & Speed Focus)

●​ Depth Jumps – 3x5, superset with


●​ Trap bar jumps 3x3​

●​ Sprint Drills – 5x10m, 3x20m Do first​

●​ Bulgarian Split Squats – 3x6 each leg (heavy)​

●​ Nordic Hamstring Curls or RDLs – 3x8​

●​ Core (Planks, Leg Raises) – 3 sets​

Tuesday – Upper Body Strength

●​ Pullups – 4x8 (add weight if needed)​

●​ Bench Press – 4x5​

●​ Dips – 3x10​

●​ Shoulder Press – 3x8​

●​ Barbell Rows or DB Rows – 3x10​


​

Wednesday – Active Recovery / Mobility / Light Core

●​ Foam roll + hip mobility (very key for speed/vert)​

●​ Light core (deadbugs, bird dogs)​

●​ 15-20 min bike or walk​


Thursday – Explosive Lower Body (Jump & Strength Hybrid)

●​ Sprint 5 x 30 m
●​ Max Approach Jumps
●​ Split Squat jumps
●​ Hang Cleans or Power Cleans – 4x3​

●​ Back Squats – 4x5 (progressive overload) Alternate between back and quarter 2:1 ratio​

●​ Box Jumps – 3x5 (high effort)​

●​ Walking Lunges – 3x10 each leg​

●​ Calf Raises – 3x20​

●​ Core (Russian twists, cable chops) – 3 sets​

Friday – Optional Upper or Full Body Pump​


Light, higher reps if you're not too sore

●​ Pushups, lateral raises, pullups, rows, curls, etc.​

●​ Isometric Workout, wall sit, sprinter hold, leg extension iso


●​ Lateral Raises 3 x 10
●​ Farmers Walks 2 x 20 steps
●​ Pullups 3 x Max add weight
●​ Rows 3 x 8​

Saturday and Sunday

Sunday go for a nice jog, pogo hops, basketball

Saturday complete rest day

After 4 weeks up the intensity as much as possible for 2 weeks higher intensity lower volume,
then deload​

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