SPORT PERFORMANCE / 2 DAYS PER WEEK / ABOUT 60 MINUTES
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Strength + power
Pair a heavy lift with a similar explosive action after appropriate rest. Evidence is strongest in specific athletic populations, not a guarantee of sport transfer.
Your weekly sessions
SESSION 1 / Heavy/explosive pair
Squat + jump
Heavy/explosive pair
- Barbell back squat — 3 × 3 at submax load
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Low box jump — 3 × 3 low box
Quadriceps, glutes and hip stabilizers. Use a low stable box, jump with intent and land quietly in control; step down.
- Chest-supported row — 3 × 8
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Side plank — 2 × 25 sec
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
SESSION 2 / Strength support
Hinge + push
Strength support
- Trap-bar deadlift — 3 × 3–5
Glutes, quadriceps and hamstrings; trunk and grip stabilize. Stand centered in the bar, brace, push the floor away and finish with hips and knees tall.
- Medicine-ball chest pass — 3 × 6–8
Pectorals, triceps and anterior shoulders. From an athletic stance, throw a light ball explosively from chest to a sturdy wall or partner, then reset.
- Shuttle run — 4 × 10 m
Heart, lungs and working leg muscles. Run between two cones, slow before turning, plant under the body and accelerate out.
How to progress
Start 3 pairs of 3 heavy squats + 3 low jumps; maintain output, not exhaustion. Reassess after four weeks.
Recovery and weekly placement
Use 2–4 minutes between heavy and explosive efforts; prioritize landing.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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