Elber Evora

	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U
1
2	Elber Evora	Choose two of these on power days (fresh days). Must be 100% ready to perform with these exercises.
3	Focus	Power & Plyometrics
4	Strong 'set' position in goals	1	Box jump				2	Single-leg fast step-up				3	Hurdle jumps
5			Jump over hurdle & pause, side on box jump also										Continuous (short ground contact)
6	Single-leg jump height		Jump into set position, plate held in front or behind head					Step over hurdle, punch plate overhead					Or with pauses arms across chest, behind head
7	Small space agility	Week	Sets	Reps	Rest		Week		Reps	Rest		Week	Sets	Reps	Rest
8	Trunk stability	Week	Sets	Reps	Rest		Week		Reps	Rest		Week	Sets	Reps	Rest
9		1	5	4	2 mins		1	4	3e	2 mins		1	5	5	2 mins
10		2	5	4			2	4	3e			2	5	5
11		3	6	3			3	4	4e			3	6	4
12		4	6	3			4	5	3e			4	6	4
13		5	6	2			5	5	3e			5	6	4
14
15		Choose three of these each session.
16		Strength
17		1	Lateral shuffle (w aquabag rotations)
18			Touch a target with aquabag
19		Week	Sets	Reps	Rest	Set 1			Set 2			Set 3			Set 4
20		Week	Sets	Reps	Rest	Weight	Int	Reps	Weight	Int	Reps	Weight	Int	Reps	Weight	Int	Reps
21		1	4	6	90s
22		2	4	6
23		3	4	8
24		4	4	8
25		5	4	8
26
27		2	Gambetta walk
28			Flow style, with plate. Figure 8's, rotations, side bending.
29		Week	Sets	Reps	Rest	Set 1			Set 2			Set 3			Set 4
30		Week	Sets	Reps	Rest	Weight	Int	Reps	Weight	Int	Reps	Weight	Int	Reps	Weight	Int	Reps
31		1	3	10m	90s
32		2	3	10m
33		3	3	10m
34		4	4	10m
35		5	4	10m
36
37		3	Single-leg recline sit-up
38			With punches or ball throws
39		Week	Sets	Reps	Rest	Set 1			Set 2			Set 3			Set 4
40		Week	Sets	Reps	Rest	Weight	Int	Reps	Weight	Int	Reps	Weight	Int	Reps	Weight	Int	Reps
41		1	4	6e	90s
42		2	4	6e
43		3	4	6e
44		4	4	6e
45		5	4	6e
46
47		4	Band-plate lateral raises
48			Wrap around wrist (for thumb injury)
49		Week	Sets	Reps	Rest	Set 1			Set 2			Set 3			Set 4
50		Week	Sets	Reps	Rest	Weight	Int	Reps	Weight	Int	Reps	Weight	Int	Reps	Weight	Int	Reps
51		1	3	8	120s
52		2	3	8
53		3	3	10
54		4	3	10
55		5	3	10
56
57		5	Wall switch jump lockouts
58			One hand on wall
59		Week	Sets	Reps	Rest	Set 1			Set 2			Set 3			Set 4
60		Week	Sets	Reps	Rest	Weight	Int	Reps	Weight	Int	Reps	Weight	Int	Reps	Weight	Int	Reps
61		1	3	6e	60s
62		2	3	6e
63		3	3	8e
64		4	3	8e
65		5	3	8e
66
67		6
68
69		Week	Sets	Reps	Rest	Set 1			Set 2			Set 3			Set 4
70		Week	Sets	Reps	Rest	Weight	Int	Reps	Weight	Int	Reps	Weight	Int	Reps	Weight	Int	Reps
71		1	3	6EL	60s
72		2	3	6EL
73		3	3	8EL
74		4	3	8EL
75		5	3	8EL
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