POWER ENDURANCE

DAY 1

Warm up with Squats, Jump Squats, Tuck Jumps

Then: 

One-minute of each of the following movements:

  • Tire Flip +
  • Tuck Hang +
  • KB Swing @ 70# KB +
  • Ring Support +
  • KB or DB Push Press @ 2x 30-40# +
  • Forward Leaning Rest on rings (feet same height or higher than hands)

Seven rounds (about 35-40 total minutes)

Then:

Cool Down with a 5-7 min light jog.


DAY 2

Warm Up

  • 3×10 OHS @ PVC
  • 3×5 OHS @ BB
  • 3×10 Drop Snatch @ PVC
  • 3×5 Drop Snatch @ BB

Then:

“The Drill” (Snatch complex):

  • 2×1 @ 75#
  • 3×1 @ 95#
  • 1×1 @ 95# (with toes on 10# plates)

Then:

  • Clean/ Front Squat/ Hang Clean @ 80% of Clean 1RM:
  • One triplet every min for 10 minute

Then:

  • KB Clean & Jerk @ 2x 45# KB
  • Max reps in 10 min

Then:

  • 8×2 Dead Stop Front Squat @ 70% 1RM
  • Rest 1 minute between sets

Then:

  • 2×2 Dead Stop Front Squat @ 90% 1RM
  • Rest 1 minute between sets

DAY 3

10 minute Row @ Easy Pace

  • Then:

6x (30sec Work/30sec Active Rest) Row @ 1:30/500m pace

Three Blocks, Rest 3 min between blocks

  • Then:

4x (30sec Work/30sec Rest) Frog Hop

Aim for 20-25 jumps per work interval, maintain consistent height

Two Sets, Rest 2 min between blocks

  • Then:

3×20 Deadlift @ 25-30% 1RM


Day 4

10x SLDL (10 each side) @ 35#, 44# 53# KB

  • Then:

3×5 SLDL (5 each side) @ 70# KB

  • Then:

3x Deadlift Rack Pull (3 each) @ 225#, 315#, 405#

  • Then:

1x Rack Pull (start pull with bar just above knees) + 1x Deadlift:

3 (1/1 @ 100% / 75%)

3 (1/1 @ 120% / 90%)

2 (1/1 @ 130% / 100%)

1 (1/1 @ 130% +/- / 105- 110%)

  • Then:

1x Zercher Lift + 3x Zercher Squat

3-4 sets @ increasing weight

Lastly…

10 min easy skierg cool down 


Day 5

10 minute Row @ easy pace

  • Then:

10x Pull-up +

15x Push Press @ 40- 50% 1RM

Seven rounds

  • Then:

5x KB Clean @ 2x 70# KB +

10x Ring Dip

Five sets, rest 1 min between sets

  • Then:

Cool Down- Foam Roll extensively. 


Day 6 and 7

* Rest or easy recovery day. Also please make sure you mobilize 30 minutes during these two days. 


 

WEEK #2

Day 8

5x30m Lunge

5x 30m OH Lunge @ 25#

  • Then:

5×5 Dead Stop Back Squat @ 225#

  • Then:

6x Heavy sand med ball, clean to shoulder @ 95# bag (3 each side) +

40m Bear Crawl

Seven rounds

  • Then:

2x 15-foot Rope Climb (no feet for as long as possible) +

3x Back Squat (thighs below parallel) @ 275# +

5x Box Jump @ 30” Box

Five sets, rest as needed between sets


Day 9

10 minutes of Various Carries (various loads and positions)

  • Then:

10 minute Row @ Easy Pace

  • Then:

5000m Row for Time

  • Then:

Cool Down 


Day 10

Row 5-10 min @ easy pace

  • Then:

Bent-over Row/Pull-up:

8/8 @ 40% (Row 1RM)

8/8 @ 50% 1RM

6/6 @ 60% 1RM

Rest 2 minutes

  • Then:

Ring Dip/ Rope Pull:

10/20m @ 60#

10/20m @ 100#

8/20m @ 120#

6/20m @ 150#

  • Then:

50x Sandbag/med ball Get-up @ 70-75# bag (for time)

Note:

The Rope we use for Rope Pulls is 10m Long. We attach the weight with chains and/or KBs or DBs


 

Day 11

3×20 Squat

3×10 Jump Squat

4×5 Tuck Jump

  • Then:

Knee Jump:

5×3 without weight

3×2 @ 45#

3×2 @ 75#

2×2 @ 95#

2×1 @ 115#

Then work up to 1RM

  • Then: 12x Power Clean @ 65- 70% 1RM +

2:00 minute Step-up @ 20” box +

2:00 minute Rest

Three Rounds

Then:

3 minute Intermission (including 3rd-2min Rest period above) 

  • Then:

8x Front Squat @ 70% 1RM +

3:00 minute Row +

2:00 minute Rest

Three Rounds 

  • Then: 

Cool Down 


 

 Day 12

3×20 Deadlift @ 30% 1RM DL

3×20 Deadlift @ 30% 1RM DL off of 4” Box

Then: 

2000m Row for Time 

Then: 

Cool Down by doing 100 worrior sit ups then spending 10 minutes mobilizing your hips please 


 

Day 13 

5 k Run 


 

Day 14

Rest completely. Take this time to do mobilization work or meditation. 


 

Day  15

10x30m Various Carries

5x30m Lunge

5x30m OH Lunge

  • Then:

10×3 Fat Bar Hi-Pull (clean grip, bend elbows) @ 153#

Catch bar in high hang position (mid-thigh) on the way down – it’s grip work – then lower it to the floor for the next pull

Rest 1 min between sets

  • Then:

8×3 Accelerating Back Squat @ 135# + 135# of chain

Rest 1 min between sets

  • Then:

6×4 (2 each leg) Lunge @ 95# Sandbag on one shoulder & 106# KB in opposite hand

Rest 1 min between sets

  • Then:

3x 40m Sled Drag (forward) @ 420#

Rest 1 min between sets

3x 40m Sled Drag (backward) @ 500#

Rest 1 min between sets 


 

Day  16

Warm up with medicine balls

  • Then:

Practice Front Squat Push Press, work up to load to be used for intervals

  • Then:

15x (20sec work/10sec rest) FSPP @ 95#

Player must hold barbell throughout

  • Then:

4x (30sec Work/30sec Rest) of Burpee or Split Jump or Frog Hop

Three Sets, Rest 2 min between blocks 


 

Day  17

10 minute Row to Warm up

  • Then: 

50x Get-up @ 44# KB

Player MUST alternate hands, must do Snatch to change hands, i.e. 50x Get-up and 50x Snatch total

  • Then:

Row:

15x (30sec work/90sec active rest)

Each interval must be 1 meter further than the previous interval

Start @ 150m

  • Then:

300-sec Ring Support

  • Then:

300-sec Forward Leaning Rest (plank) on rings, feet same height as hands (great opportunity to work on your reverse hallow rock) 


Day  18

3×20 Squat

3×10 OHS @ PVC

2×10 OHS @ BB

Then:

Work up to OHS 1RM

Then:

6×3 OHS @ 80% 1RM

Rest 2 minutes between sets

Then:

Work up to Jerk 1RM

Then:

8×2 Jerk @ 85% 1RM

Then:

3×3 minutes of KB C&J (one hand) @ 53#

Rest 1 min between sets

Any rest taken during work interval must be in “Rack” or Overhead position 


 

 

Day  19

Warm up with Squat, Push-ups, and Pull-ups 

Then: 

“Meritorious”: 

30x HSPU +

40x Pull-up +

50x KB Swing @ 53# +

60x Deck Squat +

70x Burpee

Then: 

Cool Down  


 

Day  20, 21 

Rest fully. Great time to invest in mobilizing the sticky areas. 


 

Day  22 

3×20 Squat

3×10 Jump Squat

4×5 Tuck Jump

  • Then:

Knee Jump:

3×5 without weight

2×3 @ 45#

2×3 @ 75#

10×2 @ 95#

Emphasis on SPEED

Rest 60+ sec between sets @ 95#, otherwise rest as needed

  • Then:

7x “Cheerleader” @ 115# +

5x Clap Push-up + 5x Clap Pull-up

Five Sets, Rest 1 min between each

Again emphasis on SPEED

  • Then:

2x Front Squat @ 90% +

3-5x Depth Jump from no higher than 14” box, and 12” box ideal

4-6 sets depends on fatigue

Rest 2-3 min btwn sets

Depth Jump = SPEED off the floor

One minute rest between rounds

 


Day  23 

Pull-ups, Push-ups, Dips to warm up

  • Then:

4x (20sec work/10sec rest) Row @ >100m per interval pace 

Two Sets, Rest 1 minute between each 

  • Then: 

4 min of (4x Pull-up + 4x Push-up)

  • Then:

4x (20sec work/10sec rest) Row @ >100m per interval pace 

Two Sets, Rest 1 minute between each 

  • Then: 

4 min of (4x Pull-up + 4x Dip)

  • Then:

Row 5000m @ easy/moderate pace, i.e. 20-22 minutes 


 

Day  24 

3×20 Squat

3×10 Jump Squat

4×5 Tuck Jump

4×6 Split Jump

Then:

6×2 Clean Hi-Pull (from floor) @ 80%

Catch bar in hang before lowering to floor slowly Rest some between sets

Then:

Jerk:

1×5 @ 50% 1RM 

1×5 @ 60% 1RM 

1×3 @ 70% 1RM 

1×2 @ 80% 1RM 

10×2 @ 50% 1RM

Emphasis on SPEED

Rest 60+ sec between sets 

Then:

4x Lunge (2 each leg) @ heavy load (i.e. 200#) +

4- 6x Split Jump (HIGH)

4-6 sets depends on fatigue

Rest 2-3 min btwn sets Split Jump = SPEED off the floor


 

Day  25

6-Way BB Complex:

6x DL +

6x Bent Row +

6x Hang Clean +

6x Front Squat

6x Back Squat

6x Push Press +

6x Push-up

Four Sets @ 75-85-95-105 (4 sets)

Then:

3×10 OHS @ PVC (warm up shoulders)

Then: 

Work up to Heavy OHS

Then:

10×2 OHS @ 80%

Rest 1 minute between sets

Then:

1x Clean + 1x Front Squat + 1x Jerk @ 165#

1 Triplet every 30 seconds for 10 minutes

Then:

Pull-up Ladder:

1x PU 1st min

2x PU 2nd min

3x PU 3rd min

4x PU 4th min

Go until failure (likely in the 12-15 range)


 

Day  26

200x Pull-ups +

200x Push- ups +

200x Dips +

200x HSPU
Any order, rest as needed. Just for volume and for “fun” and functional muscular endurance. 

 


Day 27

Warm up with Squats, Jump Squats, Tuck Jumps

Then: 

One-minute of each of the following movements:

  • Tire Flip +
  • Tuck Hang +
  • KB Swing @ 70# KB +
  • Ring Support +
  • KB or DB Push Press @ 2x 30-40# +
  • Forward Leaning Rest on rings (feet same height or higher than hands)

Seven rounds (about 35-40 total minutes)

Then:

Cool Down with a 5-7 min light jog.


 

Day 28, 29 

Rest fully. Great time to invest in mobilizing the sticky areas.