10.20.12 Strength, Power Endurance

Workout 1
5 minute easy row, ride, run, jump rope
Then:
3×5 Wall Squat (the closer the better…and SLOW)
2x15m Lunge with Backward Reach
4×5 Dead-Stop Goblet Squats (progressive loading)
Then:
Front Squat Specific Mobility work (8-10 minutes)
Then:
Front Squat Strength Ladder
10 reps + 3x Depth Broad Jump from 12″ box (go for max distance each jump)
9 reps + 3x Jump
8 reps + 3x Jump
7 rep + 3x Jump
6 reps + 3x Jump
5 reps + 3x Jump
4 reps + 3x Jump
3 reps + 3x Jump
2 reps + 3x Jump 
1 rep + 3x Jump
As the rep range decreases increase weight
The final set should be a very challenging single.
Rest as needed between sets
Then:
Cool Down
 
Results
[gp_workout1]
 
 
Workout 2
5 minute easy row, ride, run, jump rope
Then:
20x Balancing Leg Swings (all directions)
4x (30s Mountain Climber + 30s Actual Rest)
3×10 KBS (progressive loading)
3×8 Burpee
Then:
15m Walking KBS @ 40# + 15m SPRINT +
15m Walking KBS @ 50# + 15m SPRINT +
15m Walking KBS @ 60# + 15m SPRINT +
15m Walking KBS @ 70# + 15m SPRINT +
After Rd 1 do 25x Toes-to-Bar 
After Rd 2 do 75s Dead Hang 
After Rd 3 do 25x Burpee/Box Jumps @ 16-20″
Then:
100m ALL-OUT Row/Ski or 10 Calorie AD @ < 20s +
Static Hold (player choice, see below)
 
Option #1
20s Barbell Dead Hold
Males start @ 135#
Females start @ 95
Add 20# each set until failure
Rest a bit between sets
 
Option #2
20s KB Overhead Hold
Males start @ 2×30#
Females start @ 2×15#
Add 5# each set until failure
Rest a bit between sets
 
Option #3
30s Wall Sit
Add 10s each set until failure
Rest a bit between sets
 
Cool Down 3×15-25 Barbell Grip Roll-ups @ 45# (for those that fail early)
 
Results
[gp_workout2]
 
 
Workout 3
Warm-up the shoulders
Then:
10x Bench Press @ 195# +
3x Thick Bar Wide-Pronated Pull-ups
4 sets
Then:
8x Dips (add chains) +
3x Thick Bar Semi-Supinated Pull-ups
4 sets
Then:
10x Standing Single-Arm DB Press (each arm) +
3x Thick Grip Neutral Pull-ups 
3 sets
Then:
Cool Down
 
Results
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos

On rare occasions athletes will PR during a Strength Ladder. I find that the longer the athlete has been doing the movement and the stronger they are (in that movement) the less likely they are to PR. Kian hitting 245#.

"The ground is hot," is the cue I give everyone during Depth/Broad Jumps. Spend as little time on the ground as possible before exploding forward into the broad jump. Load and explode. The longer the ground contact time the more elastic power is lost. The shorter the ground contact time the more potential for power you have.