Nome: Blocco: Intensification Fase: I DAY1- Medium Intensity/Medium Volume W1 sxr 1RM% W2 sxr % Note Plyometrics 1.a Depth Jump to Box 4x3 5x3 1.b MB Split Stance Side Toss 4x3ea 4x4ea Acceleration Development 2. HK Start Sprint 4x10 4x15 Focus sulla tecnica Strength Block 1 3.a BB Front Squat 3,3,3,3 @82,5% 3,3,3,3 @85% 3" isometrica, concentrica esplosiva 3.b Base Stance Pallof Press Hold 3x30" 3x30" Strength Block 2 4.a BB Bench Press 2,2,2,2 @82,5% 2,2,2,2 @85% 3" isometrica, concentrica esplosiva 4.b Band Pull Apart 3x12 3x12 Auxiliary 5.a Cable X-Pulldown 3x8 3x8 4"isomentirc 5.b Weigthed Single Leg Hamstring Bridge 3x30" ea 3x30" ea 5.c Swissball Plank 3x30" 3x30" DAY2- High Intensity/ Low Volume W1 sxr 1RM% W2 sxr % Note Plyometrics 1.a Straight Leg Bound 2x20m 3x20m 1.b Skip for Height 2x20m 3x20m 1.c Broad Jump Continuous 2x20m 3x20m Max Speed Development 2. 2pt sprint 4x30 5x30 Strength Block 1 3.a Hex-Bar Deadlift 2,2,2,2 90% 2,2,2,2 92,5% concentrica esplosiva 3.b Split Stance Cable Lift 8,8,8ea 8,8,8ea Strength Block 2 4.a BB Bench Press 3,3,3 90% 3,3,3 92,5% concentrica esplosiva 4.b Band Face Pull Auxiliary 5.a Chin-Up 3x5 4x5 5.b Rack Ankle Isometric Hold 4x5"ea 5x5"ea 5.c Miniband Standing Hip Flexor Pull 3x5ea 3x5ea 3" isometrica DAY3- Low Intensity/ High Volume W1 sxr 1RM% W2 sxr % Note Basic Power Development 1.a BB Hang Clean 4x4 70% 5x4 70% pausa 3" all'altezza delle ginocchia 1 1.b Cable Split Stance Chop 8,8,8ea 8,8,8ea Strength Block 1 2.a DB RFE Split Squat 3x6 4x6 4" isometric 2.b TRX Row 3x8 4x8 2.c DB Alternated Inclined Bench Press 9,7,5 9,7,5 tieni un DB a 5 cm dalle spalle mentre l'altro arto lavora Strength Block 2 3.a Elevated Glute March 3x8ea 4x8ea 3.b DB Lateral Rise 3x12 4x12 3.c Lateral Lunge with Plate Drag 3x6ea 4x6ea Auxiliary 4.a DB Iso-Dyamic Biceps Curl 3x12 3x12 5.b Cable Triceps Extension 3x15 3x15" 2 Nome: Blocco: Intensification Fase: II DAY1- Medium Intensity/Medium Volume W3 sxr 1RM% W4 sxr % Note Plyometrics 1.a Leg Depth Jump to Single Leg Box Landing 4x2ea 5x2 ea 1.b MB Stepping Side Toss 4x3ea 4x4ea Acceleration Development 2. a Sled Sprint (waist) 3x15 80%BW 3x20 80%BW 2.b 2pt Sprint 3x15 3x20 Strength Block 1 3.a BB Front Squat 3,3,3,3 @82,5% 3,3,3,3 @85% 4" eccentirca, concentrica esplosiva 3.b Split Stance Pallof Press 3x10 3x10 Strength Block 2 4.a BB Bench Press 2,2,2,2 @82,5% 2,2,2,2 @85% 5" eccentirca, concentrica esplosiva 4.b Band Diagonal Pull Apart 3x8ea 3x8ea Auxiliary 5.a Cable Split Stance Single Arm Row 3x5ea 4x5ea 4"eccentrica 5.b Nordic Curl 3x4 4x4 5.c Body Saw 3x10 3x10 DAY2- High Intensity/ Low Volume W3 sxr 1RM% W4 sxr % Note Plyometrics 1.a Straight Leg Bound 2x25m 3x25m 1.b Power Bound 2x25m 3x25m 1.c LLRR Bound 2x25m 3x25m Max Speed Development 2. Build-up Sprint+Fly 4x20+20m 5x20+20m Strength Block 1 3.a Hex-Bar Deadlift 2,2,2,2 92,5% 2,2,2,2 95% concentrica esplosiva 3.b Split Stance Cable Lift 8,8,8ea 8,8,8ea Strength Block 2 4.a BB Bench Press 3,3,3 90% 3,3,3 92,5% concentrica esplosiva 4.b Band Face Pull+ Extrarotation 3x12 3x12 Auxiliary 5.a Neutral Grip Pull-Up 3x5 4x5 5.b Rack Ankle Isometric Hold 6x5"ea 6x6"ea 5.c Hip-Flexor Eccentric Prone 3x5ea 3x5ea 3"eccentrica DAY3- Low Intensity/ High Volume W3 sxr 1RM% W4 sxr % Note Basic Power Development 1 1.a BB Hang Clean 4x4 75% 5x4 75% 1.b Cable Split Stance Chop 8,8,8ea 8,8,8ea Strength Block 1 2.a Step Up 3x5ea 4x5ea 5" eccentrica 2.b DB Chest Supported Bench Row 3x8 4x8 2.c DB Inclined Bench Press 9,7,5 9,7,5 5" eccentrica Strength Block 2 3.a Single Leg Swiss-Ball Leg Curl 3x8ea 4x8ea 3.b Cable Pullover 3x12 4x12 3.c Valslide Lateral Lunge 3x6ea 4x6ea Auxiliary 4.a DB Zottman Biceps Curl 3x10 3x10 5.b Cable OH Tricpes Extension 3x12 3x12 2 Nome: Blocco: Intensification Fase: III DAY1- Medium Intensity/Medium Volume W5 sxr 1RM% W6 sxr % Note Plyometrics 1.a Depth Jump to Broad Jump 4x4 5x4 1.b MB OH Slam+ Stepping Side Toss 4x3ea 4x3ea Acceleration Development 2. a Sled Sprint (waist) 4x20m 60%BW 3x25 80%BW 2.b 2pt Sprint 4x20m 3x25m Strength Block 1 3.a Safety-Bar Banded Squat 3,3,3,3 @85% 3,3,3,3 @87,5% concentrica esplosiva 3.b Cable Dynamic Lift 3x5ea 3x5ea Strength Block 2 4.a BB Banded Bench Press 2,2,2,2 @85% 2,2,2,2 @87,5% concentrica esplosiva 4.b Blackburn 3x8 3x8 Auxiliary 5.a Cable Split Stance Single Arm Row 3x5ea 4x5ea 5.b Single Leg Hamstring Bridge 3x5ea 4x5ea quick switch 5.c TRX Body Saw 3x10 3x10 DAY2- High Intensity/ Low Volume W5 sxr 1RM% W6 sxr % Note Plyometrics 1.a Straight Leg Bound 2x30m 3x30m 1.b Power Bound 2x30m 3x30m 1.c LLRR Bound 2x30m 3x30m Max Speed Development 2. Build-up Sprint+Fly 4x20+25m 5x20+25m Strength Block 1 3.a Hex-Bar Deadlift 2,2,2,2 95% 2,2,2,2 95% cluster set (20" pausa tra ripetizioni), concentrica esplosiva 3.b Cable Base Stance Push&Pull 3x5ea 3x5ea Strength Block 2 4.a BB Bench Press 2,2,2,2 95% 2,2,2,2 92,5% cluster set (20" pausa tra ripetizioni), concentrica esplosiva 4.b Chest supported Cuban Press 3x12 3x12 Auxiliary 5.a Pull-Up 3x5 4x5 5.b Rack Ankle Isometric Hold 6x2"ea 8x2"ea isometrica esplosiva 5.c Hip-Flexor Dynamic Pull 3x5ea 3x5ea DAY3- Low Intensity/ High Volume W5 sxr 1RM% W6 sxr % Note Basic Power Development 1 1.a BB Power Clean 4x3 80% 5x4 80% 1.b Cable Dynamic Chop 3x5ea 3x5ea Strength Block 1 2.a Banded Split Squat 3x10ea 4x10ea usa anche una weight-vest se necessario 2.b DB 3 point Row 3x10ea 4x10ea 2.c DB Inclined Bench Press 9,7,5 9,7,5 Strength Block 2 3.a Band Assisted Nordic Curl 3x6 3x6 3.b DB Chest Supported Rear Delt Fly 3x12 3x12 3.c Band Lateral Lunge 3x6ea 4x6ea step in direzione della band Auxiliary 4.a DB Hammer Biceps Curl 3x10 3x10 5.b Banded Skull Crusher 3x15 3x15 2 Nome: Blocco: Realization Fase: IV DAY1- Medium Intensity/Medium Volume W7 sxr 1RM% W8 sxr % W9 sxr % Note Acceleration Development 2. a Sled Sprint (waist) 4x25m 40%BW 5x25m 40%BW 5x25m 20%BW 2.b 2pt Sprint 4x25m 5x25m 5x25m Strength Block 1 3.a Hex-Bar Banded Deadlift 3,3,3,3 @62,5% 3,3,3,3 @65% 3,3,3,3 @67,5% concentrica esplosiva 3.b Single Leg Hurdle Hop 4x3ea 4x3ea 4x3ea horizontal focus 3.c DB Split Squat Alternated Jump 4x3ea 4x3ea 4x3ea 3.d Band Assisted Split Squat Jump 4x3ea 4x3ea 4x3ea Strength Block 2 4.a DB Alternated Bench Press 4x5 4x5 4x5 4.b Pallof Press Chaos 3x5ea 3x5ea 3x5ea 4.c DB Drop RFESS 3x4ea 3x4ea 3x4ea relax&contract DAY2- High Intensity/ Low Volume W7 sxr 1RM% W8 sxr % W9 sxr % Note Plyometrics 1.a Straight Leg Bound 2x15m 2x15m 2x15m 1.b Skip for Height 2x15m 2x15m 2x15m Max Speed Development 2. Build-up Sprint+Fly 4x20+25m 5x20+25m 5x50m week 9: all-out sptint, no build-up Strength Block 1 3.a Safety Bar Squat 7x1 72,5% 7x1 75% 7x1 77,5% relax&contract 3.b Hurdle Jump 4x4 4x4 4x4 vertical focus 3.c DB Squat Jump 4x4 4x4 4x4 3.d Band Assisted Squat Jump 4x4 4x4 4x4 Strength Block 2 4.a BB Banded Bench Press 3,3,3,3 72,5% 3,3,3,3 75% 3,3,3,3 77,5% 4.b MB Supine Chest Throw 4x4 4x4 4x4 4.c Nordic Curl 3x4 3x4 3x4 4.c Cable Reard Delt Fly 3x10 3x10 3x10 DAY3- Low Intensity/ High Volume W7 sxr 1RM% W8 sxr % W9 sxr % Note Basic Power Development 1.a DB Single Arm Snatch 4x4 5x4 5x4 1.b Cable Dynamic Chop 3x5ea 3x5ea 3x5ea Strength Block 1 2.a Single Leg Squat 3x8ea 3x8ea 3x8ea 2.b DB Split Stance Row 3x10ea 3x10ea 3x10ea 2.c KB Suitcase March 3x20m ea 3x20m ea 3x20m ea Strength Block 2 3.a DB Staggered RDL 3x6ea 3x6ea 3x6ea 3.b Base Stance Landmine Press 3x8ea 3x8ea 3x8ea 3.c Cable Y's 3x8 3x8 3x8 Auxiliary 4.a BB Biceps Curl 3x8 3x8 3x8 4.b Close Grip Push-up 3x12 3x12 3x12 4.c DB Lateral Rise 3x10 3x10 3x10 1 2.