| A | B | C | D | E | F | G | H | I | J | K | L | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | Weeks 1-3: Power Lower Body [Advanced] | |||||||||||
2 | Off-Season Day 1 of 3 (Anterior Chain for Vertical Jump) | Week 1 | Week 2 | Week 3 (deload) | ||||||||
3 | Sets | Reps | %RM | Sets | Reps | %RM | Sets | Reps | %RM | |||
4 | 18" Power Depth Jump (more knee bend) | 4 | 5 | 2 | 10 | 2 | 10 | |||||
5 | 30" Speed Depth Jump (less knee bend) | 3 | 3 | 3 | 5 | 3 | 5 | |||||
6 | Barbell Front/Back Squat (X-X-X) | 4 | 5 | 77 | 4 | 4 | 80 | 3 | 3 | 83 | ||
7 | Speed 1/2 Squat to Jump | 4 | 5 | 50 | 3 | 5 | 50 | 3 | 5 | 50 | ||
8 | Speed Tuck Jumps | 3 | 12 | 3 | 10 | 2 | 8 | |||||
9 | Ankle Hops w/ Dorsiflexion | 3 | 12 | 3 | 10 | 2 | 8 | |||||
10 | Band Assisted Jumps | 3 | 8 | 3 | 6 | 3 | 6 | |||||
11 | 1/4 Squat to Calf Raise Combo | 3 | 12 | 60 | 3 | 12 | 60 | 2 | 8 | 60 | ||
12 | ||||||||||||