48-Week Explosiveness Blueprint (Fully Expanded

Progressions)
This program expands each 4-week block with distinct weekly progressions in strength,
plyometrics, sprints, and ballistic lifts. Training evolves gradually, ensuring safe progression from
beginner to professional athlete level. Each week has unique overload (load, volume, intensity, or
complexity).

Block 1 (Weeks 1–4) — Week 1

Week 1 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 3x6 2–3min Load 67–77% 1RM
Deadlift 4x5 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 14in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 21m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x2 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x7 90s Increase weekly
Lateral Bounds 4x6 each 90s Explosive push
COD Sprint Drill 21m 8x 2min Add sharper cuts
Block 1 (Weeks 1–4) — Week 2
Week 2 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 3x6 2–3min Load 67–77% 1RM
Deadlift 4x5 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 14in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 22m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x8 90s Increase weekly
Lateral Bounds 4x7 each 90s Explosive push
COD Sprint Drill 22m 8x 2min Add sharper cuts
Block 1 (Weeks 1–4) — Week 3
Week 3 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 3x6 2–3min Load 67–77% 1RM
Deadlift 4x5 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 14in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 23m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x9 90s Increase weekly
Lateral Bounds 4x8 each 90s Explosive push
COD Sprint Drill 23m 8x 2min Add sharper cuts
Block 1 (Weeks 1–4) — Week 4
Week 4 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 3x6 2–3min Load 67–77% 1RM
Deadlift 4x5 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 14in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 24m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x10 90s Increase weekly
Lateral Bounds 4x9 each 90s Explosive push
COD Sprint Drill 24m 8x 2min Add sharper cuts
Block 2 (Weeks 5–8) — Week 5
Week 5 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 4x6 2–3min Load 69–79% 1RM
Deadlift 4x5 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 16in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 23m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x2 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x7 90s Increase weekly
Lateral Bounds 4x6 each 90s Explosive push
COD Sprint Drill 23m 8x 2min Add sharper cuts
Block 2 (Weeks 5–8) — Week 6
Week 6 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 4x6 2–3min Load 69–79% 1RM
Deadlift 4x5 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 16in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 24m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x8 90s Increase weekly
Lateral Bounds 4x7 each 90s Explosive push
COD Sprint Drill 24m 8x 2min Add sharper cuts
Block 2 (Weeks 5–8) — Week 7
Week 7 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 4x6 2–3min Load 69–79% 1RM
Deadlift 4x5 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 16in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 25m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x9 90s Increase weekly
Lateral Bounds 4x8 each 90s Explosive push
COD Sprint Drill 25m 8x 2min Add sharper cuts
Block 2 (Weeks 5–8) — Week 8
Week 8 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 4x6 2–3min Load 69–79% 1RM
Deadlift 4x5 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 16in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 26m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x10 90s Increase weekly
Lateral Bounds 4x9 each 90s Explosive push
COD Sprint Drill 26m 8x 2min Add sharper cuts
Block 3 (Weeks 9–12) — Week 9
Week 9 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 4x5 2–3min Load 71–81% 1RM
Deadlift 4x5 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 18in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 25m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x2 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x7 90s Increase weekly
Lateral Bounds 4x6 each 90s Explosive push
COD Sprint Drill 25m 8x 2min Add sharper cuts
Block 3 (Weeks 9–12) — Week 10
Week 10 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 4x5 2–3min Load 71–81% 1RM
Deadlift 4x5 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 18in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 26m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x8 90s Increase weekly
Lateral Bounds 4x7 each 90s Explosive push
COD Sprint Drill 26m 8x 2min Add sharper cuts
Block 3 (Weeks 9–12) — Week 11
Week 11 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 4x5 2–3min Load 71–81% 1RM
Deadlift 4x5 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 18in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 27m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x9 90s Increase weekly
Lateral Bounds 4x8 each 90s Explosive push
COD Sprint Drill 27m 8x 2min Add sharper cuts
Block 3 (Weeks 9–12) — Week 12
Week 12 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 4x5 2–3min Load 71–81% 1RM
Deadlift 4x5 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 18in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 28m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x10 90s Increase weekly
Lateral Bounds 4x9 each 90s Explosive push
COD Sprint Drill 28m 8x 2min Add sharper cuts
Block 4 (Weeks 13–16) — Week 13
Week 13 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 5x5 2–3min Load 73–83% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 20in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 27m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x2 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x7 90s Increase weekly
Lateral Bounds 4x6 each 90s Explosive push
COD Sprint Drill 27m 8x 2min Add sharper cuts
Block 4 (Weeks 13–16) — Week 14
Week 14 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 5x5 2–3min Load 73–83% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 20in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 28m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x8 90s Increase weekly
Lateral Bounds 4x7 each 90s Explosive push
COD Sprint Drill 28m 8x 2min Add sharper cuts
Block 4 (Weeks 13–16) — Week 15
Week 15 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 5x5 2–3min Load 73–83% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 20in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 29m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x9 90s Increase weekly
Lateral Bounds 4x8 each 90s Explosive push
COD Sprint Drill 29m 8x 2min Add sharper cuts
Block 4 (Weeks 13–16) — Week 16
Week 16 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 5x5 2–3min Load 73–83% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 20in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 30m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x10 90s Increase weekly
Lateral Bounds 4x9 each 90s Explosive push
COD Sprint Drill 30m 8x 2min Add sharper cuts
Block 5 (Weeks 17–20) — Week 17
Week 17 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 5x5 2–3min Load 75–85% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 22in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 29m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x2 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x7 90s Increase weekly
Lateral Bounds 4x6 each 90s Explosive push
COD Sprint Drill 29m 8x 2min Add sharper cuts
Block 5 (Weeks 17–20) — Week 18
Week 18 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 5x5 2–3min Load 75–85% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 22in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 30m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x8 90s Increase weekly
Lateral Bounds 4x7 each 90s Explosive push
COD Sprint Drill 30m 8x 2min Add sharper cuts
Block 5 (Weeks 17–20) — Week 19
Week 19 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 5x5 2–3min Load 75–85% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 22in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 31m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x9 90s Increase weekly
Lateral Bounds 4x8 each 90s Explosive push
COD Sprint Drill 31m 8x 2min Add sharper cuts
Block 5 (Weeks 17–20) — Week 20
Week 20 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 5x5 2–3min Load 75–85% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 22in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 32m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x10 90s Increase weekly
Lateral Bounds 4x9 each 90s Explosive push
COD Sprint Drill 32m 8x 2min Add sharper cuts
Block 6 (Weeks 21–24) — Week 21
Week 21 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 6x4 2–3min Load 77–87% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 24in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 31m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x2 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x7 90s Increase weekly
Lateral Bounds 4x6 each 90s Explosive push
COD Sprint Drill 31m 8x 2min Add sharper cuts
Block 6 (Weeks 21–24) — Week 22
Week 22 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 6x4 2–3min Load 77–87% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 24in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 32m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x8 90s Increase weekly
Lateral Bounds 4x7 each 90s Explosive push
COD Sprint Drill 32m 8x 2min Add sharper cuts
Block 6 (Weeks 21–24) — Week 23
Week 23 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 6x4 2–3min Load 77–87% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 24in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 33m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x9 90s Increase weekly
Lateral Bounds 4x8 each 90s Explosive push
COD Sprint Drill 33m 8x 2min Add sharper cuts
Block 6 (Weeks 21–24) — Week 24
Week 24 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 6x4 2–3min Load 77–87% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 24in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 34m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x10 90s Increase weekly
Lateral Bounds 4x9 each 90s Explosive push
COD Sprint Drill 34m 8x 2min Add sharper cuts
Block 7 (Weeks 25–28) — Week 25
Week 25 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 6x4 2–3min Load 79–89% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 26in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 33m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x2 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x7 90s Increase weekly
Lateral Bounds 4x6 each 90s Explosive push
COD Sprint Drill 33m 8x 2min Add sharper cuts
Block 7 (Weeks 25–28) — Week 26
Week 26 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 6x4 2–3min Load 79–89% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 26in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 34m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x8 90s Increase weekly
Lateral Bounds 4x7 each 90s Explosive push
COD Sprint Drill 34m 8x 2min Add sharper cuts
Block 7 (Weeks 25–28) — Week 27
Week 27 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 6x4 2–3min Load 79–89% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 26in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 35m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x9 90s Increase weekly
Lateral Bounds 4x8 each 90s Explosive push
COD Sprint Drill 35m 8x 2min Add sharper cuts
Block 7 (Weeks 25–28) — Week 28
Week 28 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 6x4 2–3min Load 79–89% 1RM
Deadlift 4x4 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 26in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 36m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x10 90s Increase weekly
Lateral Bounds 4x9 each 90s Explosive push
COD Sprint Drill 36m 8x 2min Add sharper cuts
Block 8 (Weeks 29–32) — Week 29
Week 29 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 7x4 2–3min Load 81–91% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 28in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 35m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x2 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x7 90s Increase weekly
Lateral Bounds 4x6 each 90s Explosive push
COD Sprint Drill 35m 8x 2min Add sharper cuts
Block 8 (Weeks 29–32) — Week 30
Week 30 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 7x4 2–3min Load 81–91% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 28in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 36m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x8 90s Increase weekly
Lateral Bounds 4x7 each 90s Explosive push
COD Sprint Drill 36m 8x 2min Add sharper cuts
Block 8 (Weeks 29–32) — Week 31
Week 31 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 7x4 2–3min Load 81–91% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 28in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 37m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x9 90s Increase weekly
Lateral Bounds 4x8 each 90s Explosive push
COD Sprint Drill 37m 8x 2min Add sharper cuts
Block 8 (Weeks 29–32) — Week 32
Week 32 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 7x4 2–3min Load 81–91% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 28in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 38m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x10 90s Increase weekly
Lateral Bounds 4x9 each 90s Explosive push
COD Sprint Drill 38m 8x 2min Add sharper cuts
Block 9 (Weeks 33–36) — Week 33
Week 33 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 7x3 2–3min Load 83–93% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 30in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 37m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x2 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x7 90s Increase weekly
Lateral Bounds 4x6 each 90s Explosive push
COD Sprint Drill 37m 8x 2min Add sharper cuts
Block 9 (Weeks 33–36) — Week 34
Week 34 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 7x3 2–3min Load 83–93% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 30in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 38m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x8 90s Increase weekly
Lateral Bounds 4x7 each 90s Explosive push
COD Sprint Drill 38m 8x 2min Add sharper cuts
Block 9 (Weeks 33–36) — Week 35
Week 35 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 7x3 2–3min Load 83–93% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 30in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 39m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x9 90s Increase weekly
Lateral Bounds 4x8 each 90s Explosive push
COD Sprint Drill 39m 8x 2min Add sharper cuts
Block 9 (Weeks 33–36) — Week 36
Week 36 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 7x3 2–3min Load 83–93% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 30in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 40m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x10 90s Increase weekly
Lateral Bounds 4x9 each 90s Explosive push
COD Sprint Drill 40m 8x 2min Add sharper cuts
Block 10 (Weeks 37–40) — Week 37
Week 37 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 8x3 2–3min Load 85–95% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 32in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 39m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x2 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x7 90s Increase weekly
Lateral Bounds 4x6 each 90s Explosive push
COD Sprint Drill 39m 8x 2min Add sharper cuts
Block 10 (Weeks 37–40) — Week 38
Week 38 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 8x3 2–3min Load 85–95% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 32in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 40m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x8 90s Increase weekly
Lateral Bounds 4x7 each 90s Explosive push
COD Sprint Drill 40m 8x 2min Add sharper cuts
Block 10 (Weeks 37–40) — Week 39
Week 39 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 8x3 2–3min Load 85–95% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 32in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 41m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x9 90s Increase weekly
Lateral Bounds 4x8 each 90s Explosive push
COD Sprint Drill 41m 8x 2min Add sharper cuts
Block 10 (Weeks 37–40) — Week 40
Week 40 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 8x3 2–3min Load 85–95% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 32in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 42m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x10 90s Increase weekly
Lateral Bounds 4x9 each 90s Explosive push
COD Sprint Drill 42m 8x 2min Add sharper cuts
Block 11 (Weeks 41–44) — Week 41
Week 41 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 8x3 2–3min Load 87–97% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 34in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 41m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x2 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x7 90s Increase weekly
Lateral Bounds 4x6 each 90s Explosive push
COD Sprint Drill 41m 8x 2min Add sharper cuts
Block 11 (Weeks 41–44) — Week 42
Week 42 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 8x3 2–3min Load 87–97% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 34in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 42m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x8 90s Increase weekly
Lateral Bounds 4x7 each 90s Explosive push
COD Sprint Drill 42m 8x 2min Add sharper cuts
Block 11 (Weeks 41–44) — Week 43
Week 43 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 8x3 2–3min Load 87–97% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 34in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 43m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x9 90s Increase weekly
Lateral Bounds 4x8 each 90s Explosive push
COD Sprint Drill 43m 8x 2min Add sharper cuts
Block 11 (Weeks 41–44) — Week 44
Week 44 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 8x3 2–3min Load 87–97% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 34in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 44m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x10 90s Increase weekly
Lateral Bounds 4x9 each 90s Explosive push
COD Sprint Drill 44m 8x 2min Add sharper cuts
Block 12 (Weeks 45–48) — Week 45
Week 45 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 9x2 2–3min Load 89–99% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 36in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 43m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x2 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x7 90s Increase weekly
Lateral Bounds 4x6 each 90s Explosive push
COD Sprint Drill 43m 8x 2min Add sharper cuts
Block 12 (Weeks 45–48) — Week 46
Week 46 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 9x2 2–3min Load 89–99% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 36in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 44m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x8 90s Increase weekly
Lateral Bounds 4x7 each 90s Explosive push
COD Sprint Drill 44m 8x 2min Add sharper cuts
Block 12 (Weeks 45–48) — Week 47
Week 47 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 9x2 2–3min Load 89–99% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 36in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 45m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x9 90s Increase weekly
Lateral Bounds 4x8 each 90s Explosive push
COD Sprint Drill 45m 8x 2min Add sharper cuts
Block 12 (Weeks 45–48) — Week 48
Week 48 progresses loads, plyometric intensity, and sprint demands.

Day 1 – Strength
Exercise Sets x Reps Rest Notes / Check
Back Squat 9x2 2–3min Load 89–99% 1RM
Deadlift 4x3 3min Form, moderate-heavy
Core Plank 3x30–45s 30s Neutral spine

Day 2 – Plyometric / Sprint

Exercise Sets x Reps Rest Notes / Check
Drop Jumps (Box 36in) 5x4 90s Explosive, soft landings
Broad Jumps 4x5 90s Max effort
Sprint 46m 6x 2–3min Full effort

Day 3 – Ballistic / Olympic

Exercise Sets x Reps Rest Notes / Check
Power Clean 5x3 2–3min Bar speed focus
Push Press 4x4 2min Explosive drive
Med Ball Slam 5x6–8 60s Max effort

Day 4 – Unilateral / COD

Exercise Sets x Reps Rest Notes / Check
Bulgarian Split Squat 3x10 90s Increase weekly
Lateral Bounds 4x9 each 90s Explosive push
COD Sprint Drill 46m 8x 2min Add sharper cuts
Tracking and Notes: - Test vertical jump and sprint times every 4 weeks. - Track total jump
contacts (60–80 early, 100–150 intermediate, 40–80 advanced). - Adjust intensity weekly, focusing
on progression in load, jump height, sprint distance, or complexity. - Blocks 1–3 = Beginner →
Foundation; 4–6 = Intermediate; 7–9 = Advanced; 10–12 = Pro Refinement.