PHASE 4: Speed of Movement & Explosive Muscle Strength
The emphasis of this phase is speed of movement and explosive muscle strength with a small external resistance. After Phases 1-3, where general physical preparation was developed into general strength and specific strength, the goal is to capitalize on that strength in the form of explosiveness.
Instructions: Perform all 3 sets of each exercise, following prescribed repetitions of each. For lateral and unilateral exercises, perform prescribed repetitions on each side. Exercises will be performed in order with their superset. Exercise 1a. is always a jumping movement for power, and is the only exercise that has a different repetition scheme noted below.
Week 1: 3×8 (Jump 3×2)
Week 2: 3×10 (Jump 3×3)
Week 3: 3×6 (Jump 3×1) [down week]
Week 4: 3×12 (Jump 3×4)
SESSION 2: LATERAL MOVEMENTS
The emphasis of this day is to incorporate exercises that are generally performed with both legs and/or arms, but utilize a dominant side. These exercises are typically done in the frontal plane (side to side), with a few exceptions.
Primer: Tib Raise x50, Elephant Walk x30, Rocking Pigeon x25 each
Break these up however necessary
1a. Skater Jump (consecutive)
1b. Sumo Squat
2a. Single Leg Romanian Deadlift
2b. Plank w/ March (in-in-out-out)
3a. Shoulder Taps
3b. Single Arm Rear Delt Fly (hold opposite out)