ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
WeekPhaseSessionExercisePrescriptionStstus
Date of Completion
Note
2
1
Base Adaptation
Session A – Heavy Strength
Back Squat / Trap DL
3×8 @65% 1RM (RPE 6–7)FALSE
3
1
Base Adaptation
Session A – Heavy Strength
Bulgarian Split Squat
3×10 @60% 1RM (RPE 6)FALSE
4
1
Base Adaptation
Session A – Heavy Strength
Seated Calf Raise
4×12 (Body–50%) (RPE 6)FALSE
5
1
Base Adaptation
Session A – Heavy StrengthHip Thrust3×10 @65% (RPE 6)FALSE
6
1
Base Adaptation
Session B – Plyometric / Explosive
Ankle Pogo Jump2×20 contactsTRUE2025-10-24포고 점프시에는 발목을 들어올리고, 땅에 닿는 순간 무릎을 굽히지 말고, 땅을 박찰땐 지면 contact 를 짧게 가져갈것
7
1
Base Adaptation
Session B – Plyometric / Explosive
Box Jump3×5 (Low box)TRUE2025-10-24박스 점프 후의 다양한 variation이 있으니 Youtube 비디오를 보고 참고해 시도하였다.
8
1
Base Adaptation
Session B – Plyometric / Explosive
Drop Jump— (생략)TRUE2025-10-24
9
1
Base Adaptation
Session B – Plyometric / Explosive
Jump Squat— (생략)TRUE2025-10-24
10
1
Base Adaptation
Session B – Plyometric / Explosive
Nordic Curl2×4TRUE2025-10-24햄스트링으로 최대한 버텨야 하는데 힘이 없어서 철푸덕 넘어졌다.
11
1
Base Adaptation
Session C – Stability / Endurance
Step-up3×10 (Bodyweight)FALSE
12
1
Base Adaptation
Session C – Stability / Endurance
Lateral Lunge3×10/sideFALSE
13
1
Base Adaptation
Session C – Stability / Endurance
Single-leg RDL3×10/sideFALSE
14
1
Base Adaptation
Session C – Stability / Endurance
Copenhagen Plank
2×20s/sideFALSE
15
2
Base Adaptation
Session A – Heavy Strength
Back Squat / Trap DL
3×8 @65% 1RM (RPE 6–7)FALSE
16
2
Base Adaptation
Session A – Heavy Strength
Bulgarian Split Squat
3×10 @60% 1RM (RPE 6)FALSE
17
2
Base Adaptation
Session A – Heavy Strength
Seated Calf Raise
4×12 (Body–50%) (RPE 6)FALSE
18
2
Base Adaptation
Session A – Heavy StrengthHip Thrust3×10 @65% (RPE 6)FALSE
19
2
Base Adaptation
Session B – Plyometric / Explosive
Ankle Pogo Jump2×20 contactsFALSE
20
2
Base Adaptation
Session B – Plyometric / Explosive
Box Jump3×5 (Low box)FALSE
21
2
Base Adaptation
Session B – Plyometric / Explosive
Drop Jump— (생략)FALSE
22
2
Base Adaptation
Session B – Plyometric / Explosive
Jump Squat— (생략)FALSE
23
2
Base Adaptation
Session B – Plyometric / Explosive
Nordic Curl2×4FALSE
24
2
Base Adaptation
Session C – Stability / Endurance
Step-up3×10 (Bodyweight)FALSE
25
2
Base Adaptation
Session C – Stability / Endurance
Lateral Lunge3×10/sideFALSE
26
2
Base Adaptation
Session C – Stability / Endurance
Single-leg RDL3×10/sideFALSE
27
2
Base Adaptation
Session C – Stability / Endurance
Copenhagen Plank
2×20s/sideFALSE
28
3
Base Adaptation
Session A – Heavy Strength
Back Squat / Trap DL
3×8 @65% 1RM (RPE 6–7)FALSE
29
3
Base Adaptation
Session A – Heavy Strength
Bulgarian Split Squat
3×10 @60% 1RM (RPE 6)FALSE
30
3
Base Adaptation
Session A – Heavy Strength
Seated Calf Raise
4×12 (Body–50%) (RPE 6)FALSE
31
3
Base Adaptation
Session A – Heavy StrengthHip Thrust3×10 @65% (RPE 6)FALSE
32
3
Base Adaptation
Session B – Plyometric / Explosive
Ankle Pogo Jump2×20 contactsFALSE
33
3
Base Adaptation
Session B – Plyometric / Explosive
Box Jump3×5 (Low box)FALSE
34
3
Base Adaptation
Session B – Plyometric / Explosive
Drop Jump— (생략)FALSE
35
3
Base Adaptation
Session B – Plyometric / Explosive
Jump Squat— (생략)FALSE
36
3
Base Adaptation
Session B – Plyometric / Explosive
Nordic Curl2×4FALSE
37
3
Base Adaptation
Session C – Stability / Endurance
Step-up3×10 (Bodyweight)FALSE
38
3
Base Adaptation
Session C – Stability / Endurance
Lateral Lunge3×10/sideFALSE
39
3
Base Adaptation
Session C – Stability / Endurance
Single-leg RDL3×10/sideFALSE
40
3
Base Adaptation
Session C – Stability / Endurance
Copenhagen Plank
2×20s/sideFALSE
41
4
Base Adaptation
Session A – Heavy Strength
Back Squat / Trap DL
3×8 @65% 1RM (RPE 6–7)FALSE
42
4
Base Adaptation
Session A – Heavy Strength
Bulgarian Split Squat
3×10 @60% 1RM (RPE 6)FALSE
43
4
Base Adaptation
Session A – Heavy Strength
Seated Calf Raise
4×12 (Body–50%) (RPE 6)FALSE
44
4
Base Adaptation
Session A – Heavy StrengthHip Thrust3×10 @65% (RPE 6)FALSE
45
4
Base Adaptation
Session B – Plyometric / Explosive
Ankle Pogo Jump2×20 contactsFALSE
46
4
Base Adaptation
Session B – Plyometric / Explosive
Box Jump3×5 (Low box)FALSE
47
4
Base Adaptation
Session B – Plyometric / Explosive
Drop Jump— (생략)FALSE
48
4
Base Adaptation
Session B – Plyometric / Explosive
Jump Squat— (생략)FALSE
49
4
Base Adaptation
Session B – Plyometric / Explosive
Nordic Curl2×4FALSE
50
4
Base Adaptation
Session C – Stability / Endurance
Step-up3×10 (Bodyweight)FALSE
51
4
Base Adaptation
Session C – Stability / Endurance
Lateral Lunge3×10/sideFALSE
52
4
Base Adaptation
Session C – Stability / Endurance
Single-leg RDL3×10/sideFALSE
53
4
Base Adaptation
Session C – Stability / Endurance
Copenhagen Plank
2×20s/sideFALSE
54
5
Max Strength Build
Session A – Heavy Strength
Back Squat / Trap DL
4×5 @80% 1RM (RPE 8)FALSE
55
5
Max Strength Build
Session A – Heavy Strength
Bulgarian Split Squat
4×6 @70% 1RM (RPE 7)FALSE
56
5
Max Strength Build
Session A – Heavy Strength
Seated Calf Raise
4×10 (RPE 7)FALSE
57
5
Max Strength Build
Session A – Heavy StrengthHip Thrust4×6 @75% (RPE 7–8)FALSE
58
5
Max Strength Build
Session B – Plyometric / Explosive
Ankle Pogo Jump2×25 contactsFALSE
59
5
Max Strength Build
Session B – Plyometric / Explosive
Box Jump3×5 (Medium box)FALSE
60
5
Max Strength Build
Session B – Plyometric / Explosive
Drop Jump3×4FALSE
61
5
Max Strength Build
Session B – Plyometric / Explosive
Jump Squat4×4 @30% 1RM (RPE 7)FALSE
62
5
Max Strength Build
Session B – Plyometric / Explosive
Nordic Curl3×5FALSE
63
5
Max Strength Build
Session C – Stability / Endurance
Step-up3×8 (Moderate load)FALSE
64
5
Max Strength Build
Session C – Stability / Endurance
Lateral Lunge3×8/sideFALSE
65
5
Max Strength Build
Session C – Stability / Endurance
Single-leg RDL3×8/sideFALSE
66
5
Max Strength Build
Session C – Stability / Endurance
Copenhagen Plank
2×25s/sideFALSE
67
6
Max Strength Build
Session A – Heavy Strength
Back Squat / Trap DL
4×5 @80% 1RM (RPE 8)FALSE
68
6
Max Strength Build
Session A – Heavy Strength
Bulgarian Split Squat
4×6 @70% 1RM (RPE 7)FALSE
69
6
Max Strength Build
Session A – Heavy Strength
Seated Calf Raise
4×10 (RPE 7)FALSE
70
6
Max Strength Build
Session A – Heavy StrengthHip Thrust4×6 @75% (RPE 7–8)FALSE
71
6
Max Strength Build
Session B – Plyometric / Explosive
Ankle Pogo Jump2×25 contactsFALSE
72
6
Max Strength Build
Session B – Plyometric / Explosive
Box Jump3×5 (Medium box)FALSE
73
6
Max Strength Build
Session B – Plyometric / Explosive
Drop Jump3×4FALSE
74
6
Max Strength Build
Session B – Plyometric / Explosive
Jump Squat4×4 @30% 1RM (RPE 7)FALSE
75
6
Max Strength Build
Session B – Plyometric / Explosive
Nordic Curl3×5FALSE
76
6
Max Strength Build
Session C – Stability / Endurance
Step-up3×8 (Moderate load)FALSE
77
6
Max Strength Build
Session C – Stability / Endurance
Lateral Lunge3×8/sideFALSE
78
6
Max Strength Build
Session C – Stability / Endurance
Single-leg RDL3×8/sideFALSE
79
6
Max Strength Build
Session C – Stability / Endurance
Copenhagen Plank
2×25s/sideFALSE
80
7
Max Strength Build
Session A – Heavy Strength
Back Squat / Trap DL
4×5 @80% 1RM (RPE 8)FALSE
81
7
Max Strength Build
Session A – Heavy Strength
Bulgarian Split Squat
4×6 @70% 1RM (RPE 7)FALSE
82
7
Max Strength Build
Session A – Heavy Strength
Seated Calf Raise
4×10 (RPE 7)FALSE
83
7
Max Strength Build
Session A – Heavy StrengthHip Thrust4×6 @75% (RPE 7–8)FALSE
84
7
Max Strength Build
Session B – Plyometric / Explosive
Ankle Pogo Jump2×25 contactsFALSE
85
7
Max Strength Build
Session B – Plyometric / Explosive
Box Jump3×5 (Medium box)FALSE
86
7
Max Strength Build
Session B – Plyometric / Explosive
Drop Jump3×4FALSE
87
7
Max Strength Build
Session B – Plyometric / Explosive
Jump Squat4×4 @30% 1RM (RPE 7)FALSE
88
7
Max Strength Build
Session B – Plyometric / Explosive
Nordic Curl3×5FALSE
89
7
Max Strength Build
Session C – Stability / Endurance
Step-up3×8 (Moderate load)FALSE
90
7
Max Strength Build
Session C – Stability / Endurance
Lateral Lunge3×8/sideFALSE
91
7
Max Strength Build
Session C – Stability / Endurance
Single-leg RDL3×8/sideFALSE
92
7
Max Strength Build
Session C – Stability / Endurance
Copenhagen Plank
2×25s/sideFALSE
93
8
Max Strength Build
Session A – Heavy Strength
Back Squat / Trap DL
4×5 @80% 1RM (RPE 8)FALSE
94
8
Max Strength Build
Session A – Heavy Strength
Bulgarian Split Squat
4×6 @70% 1RM (RPE 7)FALSE
95
8
Max Strength Build
Session A – Heavy Strength
Seated Calf Raise
4×10 (RPE 7)FALSE
96
8
Max Strength Build
Session A – Heavy StrengthHip Thrust4×6 @75% (RPE 7–8)FALSE
97
8
Max Strength Build
Session B – Plyometric / Explosive
Ankle Pogo Jump2×25 contactsFALSE
98
8
Max Strength Build
Session B – Plyometric / Explosive
Box Jump3×5 (Medium box)FALSE
99
8
Max Strength Build
Session B – Plyometric / Explosive
Drop Jump3×4FALSE
100
8
Max Strength Build
Session B – Plyometric / Explosive
Jump Squat4×4 @30% 1RM (RPE 7)FALSE