Strength ×2 / wk

SESSION A

Jumps

2 MIN

Pogo hops

2 × 12

Bounce off the balls of your feet. Quick and springy, knees barely bending.

Vertical jump

3 × 3

Jump as high as you can. Rest fully between sets.

Pair A

3 ROUNDS ↻

Goblet / dumbbell squat

3 × 6–10

Stop with 2 left.

LOAD
lb
REST45s

Chest-supported dumbbell row

3 × 8–12

Stop with 2 left.

LOAD
lb
REST90s↻ back to A1

Pair B

3 ROUNDS ↻

Dumbbell bench or floor press

3 × 6–10

Stop with 2 left.

LOAD
lb
REST45s

Dumbbell hip thrust

3 × 8–12

Stop with 2 left.

LOAD
lb
REST90s↻ back to B1

Finish

4 MIN

Farmer carry

2–3 × 30–40 m

Heavy. Stand tall, shoulders level.

LOAD
lb

Pallof press

2 × 8 / side

Hold 3 seconds at full reach. Don’t let the band twist you.

When to add weight

Hit the top of the rep range on every set with reps still in reserve → go heavier next session and drop to the bottom of the range. Lower body +5–10 lb, upper body +2.5–5 lb.

What to write down

Weight and reps. Nothing else.

Substitutions — until I get assessed

Goblet squat instead of barbell back squat. Incline press instead of strict overhead press. Dumbbell RDL instead of conventional deadlift. Holding off on fast rotational medicine-ball throws.

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