Power

SUPERSET exercise Sets/reps RI Tempo
Single-leg squat progression (AIREX) (Bulgarian split squat (dumbbell single-leg split squat)Single-leg squatSingle-leg box squat) 3 x 5@ - 6@ 1' + 1' 3-0-E
+ Single-leg box jumps 3 x 6@ - 8@ 1' + 1' Explosive
Romanian deadlift & row 3 x 6 1' -
SUPERSET exercise Sets/reps RI Tempo
Jump squat 3 x 6 (30% - 35% - 40% 1RM) 1' Explosive
Alternating dumbbell bench press/Bench press (barbell) 3 x 5 1' + 1' 3-0-E
+ Plyometric push-up 3 x 6 - 8 1' + 1' Explosive
CIRCUIT exercise Sets/reps RI Tempo
Lunge & press 3 x 5@ - 6@ 1' -
Hamstring combination 3 x +2 reps/week 1' 2-0-2
MB throws:
MB chest pass
MB side throw
MB overhead throw

3 x 10 - 15
3 x 10@ - 15@
3 x 10 - 15
1' explosive