Workout Plan

WORKOUT PLAN

 

Weekly Schedule Overview

Monday – Strength + Mobility

Tuesday – Speed + Agility + Core

Wednesday – Strength + Plyometrics

Thursday – Recovery or Active Rest

Friday – Full Body Power + Speed

Saturday – Optional: Bodyweight Challenge or Flexibility

Sunday – Rest

Based on the Bigger Faster Stronger Program

Core Lifts and Substitutions

If you have access to a gym:

  • Squat (Back/Front/Box)
  • Hex Bar or Conventional Deadlift
  • Bench Press or Dumbbell Press
  • Power Clean
  • Incline Press or Push Press

No gym? Use these substitutions:

  • Air Squats / Jump Squats / Split Squats
  • Backpack Deadlifts or Single-leg RDLs
  • Push-Ups (Regular, Decline, Clap)
  • Broad Jumps / Tuck Jumps

Speed & Agility Workouts

Each workout includes:

  • Dynamic Warm-up (A-skips, High Knees, Leg Swings)
  • Dot Drill or Jump Rope – 3 rounds
  • Sprint Ladder: 10y, 20y, 30y, 40y – repeat 3x
  • Agility Drills: Cone Zig-Zags, T-Drill, 5-10-5 Shuttle

Plyometric & Explosive Power Drills

  • Box Jumps or Step-Ups
  • Lunge Jumps
  • Burpees (with jump)
  • Medicine Ball Slams or Backpack Throws

Mobility & Flexibility (Do Daily)

  • Hamstring Stretch
  • Hip Flexor Stretch
  • Groin Stretch
  • Shoulder Mobility (PVC or Towel Work)
  • Foam Rolling (if available)

                                                                            

Weekly Workout – With Equipment

Monday:

  • 4x4 Back Squat
  • 3x8 Leg Curl
  • 3x10 Calf Raise
  • Mobility Work

Tuesday:

  • Dynamic Warm-up
  • Dot Drill 3x
  • Sprint Ladder
  • Core Circuit (Planks, Russian Twists)

Wednesday:

  • 4x4 Bench Press
  • 3x5 Power Clean
  • 3x10 DB Shoulder Press
  • Box Jumps 3x8

Friday:

  • 3x5 Deadlift
  • Agility Drills
  • Medicine Ball Slams
  • Core: Weighted Sit-ups

 

                                                                    

 

Weekly Workout – No Equipment Needed

Monday:

  • 3x12 Jump Squats
  • 3x12 Split Squats (each leg)
  • 3x20 Calf Raises
  • 10 Min Mobility

Tuesday:

  • Dot Drill 3x
  • Sprint Ladder
  • Plank Series (Front/Side x2 min)
  • 3x20 Sit-Ups

Wednesday:

  • 3x15 Push-Ups
  • 3x10 Burpees
  • 3x10 Backpack or Towel Rows
  • Lunge Jumps x3x10

Friday:

  • 5 Rounds: 10 Broad Jumps, 20 Mountain Climbers, 15 Air Squats, 10 Push-Ups
  • Core: 100 Crunches

ALL WORKOUTS SHOULD BE TRACKED AND ACCOUNTED FOR

PLEASE ASK YOUR COACH FOR THE LINK TO RECORD YOUR WORKOUTS

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