Advanced program

This program is suitable for those with at least 2 years experience with strength training. Ideally you should start phase one 16-20 weeks before the beginning of the season starts.

This program is designed for a 3x per week however if you wish to train 4x per week (particularly in the off-season) then alternatively you can separate the exercises into upper body and lower body. For example:

Monday - Upper body  & core (i.e.Pushups, chinups, shoulder press, inverted row)

Tues - Lower body & core (Squat, Deadlift, lunge, etc)

Wed - Rest (or cardio)

Thurs - Upper body & core

Friday - Lower body & core

Saturday - Rest

Sunday - Cardio (or recovery)

Optional additional conditioning:

If you want to add an extra element of conditioning/endurance then I would suggest some high intensity interval training such as burpees, skipping, rowing, sprints (with little rest), but only AFTER you have completed the strength training. This could be by using the TABATA method (20 seconds of burpees followed by 10 seconds of rest and repeat this up to 8 times for a total of 4 minutes).

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Phase 1 - Strength endurance circuits

Sets: 3

Reps: 12-15

Tempo: moderate pace (2 counts lower, 1 count lift)

Weight: Mainly bodyweight (or 60% 1RM)

Warm up & mobility drills (5-10 minutes)

Strength circuit (25-30 minutes)

Exercise list:

1A. Single leg deadlift (8-12 each)

1B. Spider jumps (10-15 each side)

1C. Quick steps (30 seconds)

1D. T Pushup (6-10 each side)

1E. Back extension on ball (12-15)

1F. Russian twist with feet elevated (8-12 each side)

1G. Multi lunge (8-12 each leg)

1H. Bunny hops (15 each)

* Complete all exercises after each other with as little rest as possible. Rest for 1-2 minutes after each round then complete a total of 3 rounds.

Exercise demo's:

Static stretching (& foam rolling); 5-10 minutes

Phase 2 - Strength preparation

Sets: 3

Reps: 8-12

Tempo: slow pace (3 counts lower, 1 count lift)

Weight: 80% of 1RM (maximum weight for 1 rep)

This phase has two workouts so complete workouts A and B alternatively. For example on week 1 Monday you will workout A then Wednesday you will do workout B and Friday you will do workout A, then on week 2 Monday you will do workout B, etc.

Warm up & Mobility (5-10 minutes)

Strength (35 minutes)

Workout A

Exercise list:

1A. Walking plank (3 x 6-10 each)

1B. Standing pallof press (3 x 6-8 each), 5-10 sec holds

2A. Bulgarian lunge (3 x 8-12 each)

2B. Standing or split stance row (3 x 8-12)

3A. Barbell hip raise (3 x 8-12)

3B. Standing barbell overhead press (3 x 8-12)

* A and B means repeat straight after each other without rest, then rest up to 1 minute between each set. Complete all 3 rounds before moving to the next set.

Exercise demo's:

Workout B

Exercise list:

1A. Side plank with feet elevated (3 x 8-12 each side)

1B. Ab/barbell rollout (3 x 8-12)

2A. Single Leg curl or glute/ham raise (3 x 8-12)

2B. Spiderman Pushup (3 x 8-12)

3A. Back squat (3 x 8-12)

3B. Chinup; neutral grip (3 x 8-12)

* A and B means repeat straight after each other without rest, then rest up to 1 minute between each set. Complete all 3 rounds before moving to the next set.

Exercise demo's:

Optional high intensity (i.e. tabata sprints, burpees, skipping, rowing, etc); 4-5 minutes

Static stretching (or foam rolling); 5-10 minutes

Phase 3 - Max Strength

Sets: 5

Reps: 5

Tempo: moderate pace (2 counts lower, 1 count lift)

Weight: 90% of 1RM (maximum weight for 1 rep)

Warmup & mobility (5-10 minutes)

Strength (35-45 minutes)

Exercise list:

(Heavier load, for advanced or under supervision only or else continue phase 2 for an extra 2 weeks)

1. Deadlift: 5 x 5 reps

2. Pullup (with extra weight): 5 x 5 reps

3. Back squat: 5 x 5 reps

4. Bench press (or incline): 5 x 5 reps

5. Plank variation max (i.e. 2 point plank or side plank)

* Take 2-3 minutes rest between each set

Exercise demo's:

Static stretching (or foam rolling); 5-10 minutes

Phase 4 - Strength & Power

Sets: 3

Reps: 5-10 each (Power); 8-12 each (Strength)

Tempo: fast pace (1 counts lower, 1 count lift)

Weight: 60-70% of 1RM (maximum weight for 1 rep)

This phase has two workouts so complete workouts A and B alternatively. For example on week 1 Monday you will workout A then Wednesday you will do workout B and Friday you will do workout A, then on week 2 Monday you will do workout B, etc.

Warmup & mobility (5-10 minutes)

Workout A

Power (5-10 minutes)

1. Lateral Box jump (transverse)

2. Figure 8 & hold (or DB snatch)

Strength (35 minutes)

Exercise list:

1A. Woodchop (3 x 8-12)

1B. Leg raises (3 x 10)

2A. Single leg squat (3 x 8-10 each leg)

2B. Inverted row with feet elevated on stability ball (3 x 8-12)

3A. Deadlift (3 x 10-12)

3B. Barbell Push press (3 x 8-12 each)

* A and B means repeat straight after each other without rest, then rest up to 1 minute between each set. Complete all 3 rounds before moving to the next set.

Exercise demo's:

Workout B

Power (5-10 minutes)

1. Zigzag bounding

2. Clean

Strength (35 minutes)

Exercise list:

1A. TRX side knee tucks (8-12)

1B. Renegade row (3 x 6-8 each)

2A. Single leg deadlift (3 x 8-12 each)

2B. Atomic or alternate medicine ball pushup (3 x 8-12)

3A. Alternate or walking lunge in rack (3 x 8-12 each side)

3B. Pullup; overhand grip (3 x 8-12)

* A and B means repeat straight after each other without rest, then rest up to 1 minute between each set. Complete all 3 rounds before moving to the next set.

Exercise demo's:

Static stretching & foam rolling (5-10 minutes)

Maintenance (during speed & in-season phase)

Sets: 2-3

Reps: 10-15 each

Tempo: moderate pace (2 counts lower, 1 count lift)

Weight: 60% (Power); 75-80% (Strength) of 1RM (maximum weight for 1 rep)

You can choose the exercise you want to do from the suggested exercises that you have done before. Remember to change the program every 4-6 weeks by either changing the rep range, increase weight, decrease rest, change exercises, change grip, etc. During the in-season you will drop the volume so if you have been doing 3 sets per exercise in pre-season you might do only 2 sets per exercise and if you were training 3 times a week you might only train  twice a week during the in-season.

Power (5-10 minutes)

Choose 1-2 of the below:

  • Pogo jumps
  • Jump squats
  • Clean
  • Clean & press
  • Pull throughs
  • KB swings
  • Medicine ball overhead pass
  • Medicine ball under throw
  • Medicine ball chest pass
  • Medicine ball squat and chest throw
  • Medicine ball slam
  • Medicine ball rotational throw

Strength (30-35 minutes)

Exercise 1A:

Choose 1 from the below:

  • Walking plank
  • Side plank (elevated feet)
  • Back extension on ball
  • Spider jumps
  • Hanging leg raise

Exercise 2A:

Choose 1 from below:

  • Standing pallof press
  • Ab rollout / hanging leg raise
  • Woodchop
  • Renegade row
  • Russian twist (feet elevated)

Exercise 1B:

Choose 1 from below:

  • Trap bar deadlift
  • 1 leg curl
  • Deadlift
  • Single leg deadlift
  • Glute/Hamstring raise

Exercise 2B:

Choose 1 from the below:

  • Bulgarian lunge
  • Front or back squat
  • Single leg squat (or lateral step)
  • Alternate or walking lunge (in rack)
  • Multi lunges

Exercise 1C:

Choose from 1 of the below:

  • T Pushup
  • Spiderman Pushup
  • Atomic or Med ball alternate pushup
  • Standing barbell press
  • Barbell push press (or 1 arm)

Exercise 2C:

Choose from 1 of the below:

  • Standing or split stance row
  • Kneeling pulldown
  • Inverted row (feet elevated on ball)
  • 1 arm row
  • Pullup (neutral or overhand grip)

Static stretching & foam rolling (5-10 minutes)

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