Program Overview

1. Schedule: 2- 3 training sessions per week (e.g., Mon/Wed/Fri or Tue/Thu/Sat), each 75 minutes.

2. Duration: 8 weeks total, with Baseline Testing during the first sessions of Week 1 and Exit Testing during the final sessions of Week 8.

3. Goals:

• Establish movement proficiency and technique mastery

• Develop strength & power through progressive resistance training

• Enhance jump performance and speed for athletic performance

• Reinforce core stability and injury prevention strategies

Track improvement via Baseline and Exit Testing on TrainHeroic.

Key Components

1. Baseline & Exit Testing

• Week 1, Day 1: Record baseline metrics (e.g., vertical jump, broad jump, sprint times, basic strength measures).

• Week 8, Final Sessions: Retest the same metrics to assess progress and overall effectiveness of the program.

2. Movement Practice & Mastery

• Warm‑Ups & Skill Drills: Each session begins with 10–15 minutes of dynamic warm‑ups, activation drills, and mobility exercises.

• Movement Progressions: Emphasize squatting, hinging, pressing, pulling, lunging, bracing and running mechanics. Use body weight or light load at first, progressing as technique improves.

3. Strength & Power Development

• Core Lifts: Squats, deadlifts, presses, and pulls, with progressive overload tailored to each athlete’s ability.

• Olympic‑Style or Power Movements (if appropriate):Hang Cleans, push presses, Split Jerks, or medicine ball throws to develop total‑body explosiveness.

• Programming: 3–4 main lifts per session, 3–5 sets of 5–10 reps (depending on the block), adjusting as athletes get stronger.

4. Jump & Speed Training

• Jump Training: Box jumps, vertical jumps, broad jumps, and lateral bounds. Volume ranges from low (initial adaptation) to moderate (progressive challenge).

• Speed Drills: Acceleration and short sprint work, focusing on technique, arm drive, and quick turnover. Will include shuttle runs, resisted sprints and change of direction drills.

5. Core & Injury Prevention

• Core Stability: Planks, anti‑rotation exercises (Pallof press), and dynamic stability drills (bird dogs, dead bugs) in each session.

• Accessory / Prehab: Target common weak areas (shoulders, hips, ankles) with band work, scapular stabilizers, and mobility drills to reduce injury risk.