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Question 2

Focus
Low Body
6 Sets Strength
4 Sets Hypertophy
3 Sets Low Contact Plyo
2 Sets High Contact Plyo
2 Set Accel
2 Set Max Velo
1 Set Unloaded Sprint

Upper Body
6 Sets Strength
14 Sets Hypertophy

Speed Endurance
Unloaded 200m

Monday
2 x 5 Push up
6 x 5 Pull up
1 x 5 OHP
2 x 5 Controlled OHP
2 x 5 Controlled Incline Push Up
2 x 5 Controlled Close Grip Push Up
4 x 5 Side Rear Delt

Tuesday
3 x 5 Hip Hinge Single Leg Squat
3 x 5 Nordic Hamstring Curl
2 x 5 Controlled Nordic Hamstring Curl
2 x 5 Controlled Sissy Squat
2 x 5 Controlled Single Leg Glute
5 x 20 Controlled Stretched Calf Raise

Wednesday
2 x 5 Push up
6 x 5 Pull up
1 x 5 OHP
2 x 5 Controlled Incline Push Up
2 x 5 Controlled Close Grip Push Up
4 x 5 Side Rear Delt

Thursday
3 x 5 Hip Hinge Single Leg Squat
3 x 5 Nordic Hamstring Curl
2 x 5 Controlled Nordic Hamstring Curl
2 x 5 Controlled Sissy Squat
2 x 5 Controlled Single Leg Glute
5 x 20 Controlled Stetched Calf

Friday
4 x 5 Side Rear Delt
2 x 5 Push up
6 x 5 Pull up
2 x 5 Controlled Incline Push Up
2 x 5 Controlled Close Grip Push Up

Saturday
2 x 20m Accel
2 x 20m Fly Runs
2 x 5 Squat Jumps
3 x 5 Single Leg Hurdle
3 x Max Hold Calf Isometrics

Sunday
1 x 100m Sprint