Training 1: Maximal strength/ pulling & lower body strength

Exercise Sets/reps.
Week 1

Week 2

Week 3

Week 4
RI Tempo
Single-leg squat progression 3 x 10 3 x 8 3 x 8 3 x 6 2' - 3' 2-0-E
Pull-up progression 3 x 6 - 10 3 x 6 - 10 3 x 5 - 8 3 x 5 - 8 2' - 3' 2-0-E
Lateral squat3-Spot lunge 3 x 10 3 x 8 3 x 8 3 x 6 2' 2-0-E/-
One-arm dumbbell rowOne-arm, one-leg row 3 x 10 3 x 8 3 x 8 3 x 6 2' 2-0-E
Romanian deadlift & row 3 x 10 3 x 8 3 x 8 3 x 6 2' -
Barbell curl 3 x 10 3 x 8 3 x 8 3 x 6 2' 2-0-1
Straight leg raise 3 x 10-15 3 x 10-15 3 x 12-20 3 x 12-20 1' 2-0-1