At this point,  at least 3/4 of the team is squatting at a proficient level with their speed weights. This is usually your indicator that the team is ready to progress to some heavy sets. This week we DO NOT do true max effort work. Although, there will always be a couple athletes that take it too far, which is not a big deal, at least they want to get after it.

 WEEK FOUR

DAY 1 - Heavy Lower - no max effort work for 3 weeks

1. Seated abduction - 60
2. standing knee raise - 50
3. Box Jump - 4x5
4. Box Squat - same stance as speed weight. After a couple more weeks we will start varying stances, bars etc.
- we usually will work up to a heavy set of 3 or 5. If the sport coach is adamant about taking a max, then take a max.
- Everyone does the bar for 15
- it should take about 7 sets to get to a weight that is their last set
- Stress to them that
- Only work up until form breaks down and they strain a little bit. NO one should fail this week.
- If you feel they need more time under the bar, have them do a couple sets at their top weight.

Mini-circuits of 3 people

5. Teach a  goodmorning or RDL and help them work up to a couple heavy sets

8. CGNG Lat Pulldown - 4x12
9. Knee raise w/ chain on foot - 4x20
10. Seated abduction - 4x40

11. Banded hip mobility

Day2- Dynamic Upper

1. micro mini pull apart- 3x20
2. Speed Bench -
- everyone does the bar for 12
- work up to speed weight
- 8x3 - try to increase the weight for everyone.

Accessories are done in mini circuits of 3 people

3. Banded Triceps - 4x20
4. Chest Supp. Y raise - 4x20
5. Side Plank for reps - 4x20

6. Underhand Inverted Row - 4 x fail
7. Banded Shrug - 4x 30
8. banded hammer curls - 4x fail

9. Banded shoulder traction

DAY 3 - DYNAMIC LOWER - 

1. Seated abduction - 50
2. standing knee raise - 50
3. Box Jump - 5x5
4. Speed Squat
- Everyone does the bar for 15
- help them work up to speed weight
- 10 x 2 @ same weight as day 1. We may add appropriate accommodating resistance this day.

Accessories are done in  mini circuits of 3 people

5. Reverse Hyper - 4x20 bwt
6. One leg up crunch - 4x20
7. WG lat pulldown - 4x12

8. banded leg curl - 4x30
9. rev lunge - 4x8
10. see-saw abs - 4x20

11. banded hip mobility

DAY 4 - MAX EFFORT UPPER -

1. Shoulder clean- 3x20
2. Floor Press - 3RM-

2. push ups on floor press bar height - 3x fail

4. 1 arm DB row - 4x10

Accessories are done in mini circuits of 3 people

5. Skull Crusher Pushup - 4x20
6. Banded Face Pull - 4x20
7. Banded side bend - 4x20
8. T- Raise on bench - 4x20
9. banded shoulder traction

At this point, you can start working into true max effort work if the athletes are ready. We typically did near max work for another month before letting them max out each week. Once their form was good with a straight bar it usually isn't too hard to get them started on specialty bars because the cueing is very similar, there are just a couple tweaks with the specialty bars. You can also start varying their stances so they get stronger in many positions instead of one. I typically put the stance variations in after 6-8 weeks depending on the team and what I thought they could handle.