Andy's Power and Strength Program Athletic Performance Accumulation - Week 1

Day 1 Day 2 Day 3

Acceleration & Lower RFD Hypertrophy Athlete Specific Hypertrophy & COD Athletic Speed Dev & Lower High Velocity Strength
Dynamic Warm Up and Acceleration Dynamic Warm Up, Rotation, and COD Dynamic Warm Up and Speed Development
Walking Lunges Jump Rope - Continuous Standing Unilateral Hip Extension
10 reps* 15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds 8 reps* 00:00
both legs.
Unilateral Standing Hip Abduction 1:00 00:00
Side Lunge Warm Up
8 reps* 00:00 8 reps*
Prone Arm Arc
Side Lunge Warm Up Just a couple of keys: keep the neck relaxed with your forehead rested on the ground. Hip Mobilization - Quadruped Tubing (Anterior to Posterior)
8 reps* The movement should be slow and controlled. 00:30
Forward Lunge, Elbow to Instep - Crawling 8 reps Forward Lunge, Elbow to Instep - Crawling
8 reps* Walking Lunges 8 reps*
Hip Mobilization - Quadruped Tubing (Anterior to Posterior) 10 reps* MQ - Hip IR
00:30 Squat - Dumbbell (goblet) 3 reps* 00:30
This one is to focus on stability while emphasizing max range of motion. This will be
MQ - Hip IR 3 reps* 00:30
performed with the same technique as a squat: feet shoulder width, knees track with
first two toes, vertical torso, neutral spine, and eyes straight ahead. Ankle Bound
3 reps* 00:30
3 reps* 00:30 kg 1 reps 85%Difficulty 00:30 1:30 13.72 m 00:00
Pillar Skip - Linear Toe Touch, Squat, and Reach (Box) 13.72 m 00:00

10 m Same squat mechanics with all movements slow and controlled. Pillar Skip - Linear
10 m 5 reps 10 m
Power Skip - Vertical Lateral Lunge 10 m

10 m 8 reps* Pop, Float, Skip - Med Ball (Goblet)

10 m The reps refer to the bilateral (both legs) jumps in the beginning. The goal is to not let
Worlds Best Hip IR Stretch the heels touch the ground.
Linear Bound - Countermovement to Stabilize 5 reps* 00:45 5 reps 10 m
This is three sets of 2 stabilizations per leg.
Glute Activation Side Plank Clam Shells 5 reps 10 m
4 reps* 00:00 six reps ea side with a 5 sec hold each rep for two sets. 5 reps 10 m
4 reps* 00:00
6 reps* 00:30 Linear Bound - Continuous
4 reps* 00:00
6 reps* 00:30 Now we are just bounding with a focus on distance and short ground contact time.
Get Ups - Down Position to Deceleration 2 Inch Lift Half Kneeling Front Heel Hovering 15 m 00:00
Sprint through 10 yd and decelerate at 15yd promptly.
Here's a major key: I want the ball of your foot on a plate with your heel off making this 15 m 00:00
00:00 13.72 m 9 RPE an isometric hold for your calf. I will make a video to show more clearly. 3 reps of the
lift and then 25 second Isometric hold ea set on ea side. Acceleration Run - Sled Resisted (Waist)
00:00 13.72 m 9 RPE
00:00 13.72 m 10 RPE 3 reps* 00:25 11.34 kg 13.72 m 8 RPE
3 reps* 00:25 11.34 kg 13.72 m 9 RPE
Sprinting 11.34 kg 13.72 m 10 RPE
We are going to sprint each workout now because to get really good at something you Medial Hop Hop Bound - Quick/Stabilize Over Hurdle
need to do that thing. Reps refers to the amount of hurdles with each set going over the hurdles down and Sprinting
back as in the video. Start on the opposite side each set. We are going to sprint each workout now because to get really good at something you
00:00 20 m 8 RPE 2:00
4 reps* need to do that thing.
00:00 20 m 9 RPE 2:00
R 20 m 10 RPE 2:00 4 reps* 00:00 13.72 m 9 RPE 2:00
4 reps* 00:00 13.72 m 9.5 RPE 2:00
4 reps* 00:00 13.72 m 10 RPE 2:00

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 1

Power Development 3 Hurdle Drill to 8yd Acceleration Power Development

Hang Clean 1 reps* 7.32 m Hang Power Clean Hip
Just keep these above the knees. However, I am thinking that it's best for you to use 1 reps* 7.32 m Use the Alternative exercise but practice Clean from Power Position.
the Alternative Exercise, while working on learning to clean from the power position. 1 reps* 7.32 m
kg 3 reps 80%1RME 7 RPE 2:00
kg 3 reps 80%1RME 7 RPE 1 reps* 7.32 m
kg 3 reps 85%1RME 8 RPE 2:00
kg 3 reps 80%1RME 7 RPE Posture Supporting Strength 0 kg 3 reps R%1RME 9 RPE 2:00
kg 3 reps 80%1RME 7 RPE
kg 3 reps 80%1RME 7 RPE
Overhead Squat - Barbell Dumbbell Squat Jump w/Pause
Of course I want these as low as possible. I will need to do a few of my own videos. 18.14 kg * 3 reps
Seated Box jumps kg 5 reps 85%Difficulty 8 RPE 1:00 18.14 kg * 3 reps
5 reps 91.44 cm 0W kg 5 reps 85%Difficulty 8 RPE 1:00 18.14 kg * 3 reps
5 reps 91.44 cm 0W kg 5 reps 85%Difficulty 8 RPE 1:00
5 reps 91.44 cm 0W
Strength for High Velocity Force
Banded Hip Flexion for Sprinting
5 reps 91.44 cm 0W Front Squat - Barbell
kg 8 reps* 50%Difficulty Work to a 5RM at 9RPE/82.5%/0.47m/s and then -10% for 2x5
Strength Hypertrophy and Rotational Power kg 8 reps* 50%Difficulty
kg 5 reps 78%1RME 0.55 m/s 2:00
Back Squat - Barbell kg 8 reps* 50%Difficulty
0 kg 5 reps R%1RME 0.47 m/s 2:00
Work up to a 10RM at 8RPE/68%ish/0.73m/s and then subtract 10% for 2x10 at
maximum velocity. Strength for High Velocity Force kg 5 reps 73%1RME 0.65 m/s 2:00
Bench Press - Barbell kg 5 reps 73%1RME 0.65 m/s 2:00
kg 10 reps 63%1RME 0.80 m/s 1:30
Work up to a 5RM at 8 RPE/80%/0.4m/s, and then subtract 10% for one set as many Lightened Method Jumps with Bands
0 kg 10 reps R%1RME 0.73 m/s 1:30
reps as possible (AMRAP) leaving 1-2 reps in the tank. I want the explosive pushups
kg 10 reps 58%1RME 0.87 m/s 1:30 performed with the three sets prior to the AMRAP set. 3 reps 00:00
kg 10 reps 58%1RME 0.87 m/s 1:30 3 reps 00:00
kg 10 reps 63%1RME 0.63 m/s 00:00
Medicine Ball Perpendicular Rotational Throw - Kneeling 3 reps 00:00
0 kg 10 reps R%1RME 0.55 m/s 00:00
3 reps 00:00
4.54 kg 6 reps* 2:00 kg 10 reps 58%1RME 0.67 m/s 00:00
4.54 kg 6 reps* 2:00 kg 10 reps 58%1RME 0.67 m/s 00:00 Knee Health for Speed
4.54 kg 6 reps* 2:00 Ws (TRX) Split Squat - Rear Foot Elevated Dumbbell
4.54 kg 6 reps* 2:00
10 reps 00:00 kg * 6 reps* 85%Difficulty 8 RPE 1:00
Knee Health for Speed 10 reps 00:00 kg * 6 reps* 85%Difficulty 8 RPE 1:00
Single Leg Squat - Counterbalance 10 reps 00:00 kg * 6 reps* 85%Difficulty 8 RPE 1:00
10 reps 00:00 nordic leg curls
kg 6 reps 85%Difficulty 1:00
kg 6 reps 85%Difficulty 1:00 Hypertrophy for Symmetry The weight if figured by subtracting the weight added from your own body weight.

kg 6 reps 85%Difficulty 1:00 Tricep Extension - Dip kg 8 reps 85%Difficulty 8 RPE 1:00
nordic leg curls kg 8 reps 85%Difficulty 8 RPE 1:00
8 reps 00:00
The weight if figured by subtracting the weight added from your own body weight. kg 8 reps 85%Difficulty 8 RPE 1:00
8 reps 00:00
kg 8 reps 85%Difficulty 8 RPE 1:00 R reps 00:00 Barbell Hip Thrusts Back Elevated on Bench
kg 8 reps 85%Difficulty 8 RPE 1:00 Bent Over Row - Barbell kg 10 reps 85%Difficulty 8 RPE 00:00
kg 8 reps 85%Difficulty 8 RPE 1:00 kg 10 reps 85%Difficulty 8 RPE 00:00
kg 8 reps 85%Difficulty 8 RPE
Ankle Strengthening Series for Sprinting kg 10 reps 90%Difficulty 9 RPE 00:00
kg 8 reps 85%Difficulty 8 RPE
You will need a small plate like a 5 or 10lb plate. kg 8 reps 85%Difficulty 8 RPE
8 reps* Upright Row - Kettlebell
8 reps* Descent is slower than the ascent.
8 reps*
kg 8 reps 85%Difficulty 2:00
kg 8 reps 85%Difficulty 2:00
kg 8 reps 85%Difficulty 2:00

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 1

Day 4
Max Speed & Upper High Velocity Strength
Dynamic Warm Up and Speed Development
Jump Rope - Continuous
15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds
both legs.
1:00 00:00
Unilateral Standing Hip Abduction
8 reps* 00:00
Standing Unilateral Hip Extension
8 reps* 00:00
Side Lunge Warm Up
8 reps*
Stride Stretch - 90/90
two sets of 6 reps at 30 sec ea side

6 reps* 00:30
6 reps* 00:30
90/90 Lift Offs
Two sets of 3 reps ea side holding the internal rotation 10 seconds ea rep.

3 reps* 00:30
3 reps* 00:30
Knee Hug to Lunge - with Rotation
13.72 m
13.72 m
Ankle Bound
15 m 00:00
15 m 00:00
Pillar Skip - Linear
10 m
10 m
Linear Bound - Countermovement to Stabilize
This is three sets of 2 stabilizations per leg.

4 reps* 00:00
4 reps* 00:00
4 reps* 00:00
Linear Bound - Continuous
Now we are just bounding with a focus on distance and short ground contact time.

15 m 00:00
15 m 00:00

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 1

Sprinting
00:00 18.29 m 7 RPE 2:00
00:00 18.29 m 7 RPE 2:00
00:00 27.43 m 9 RPE 2:00
R 27.43 m 10 RPE 2:00
Concurrent Power Development
BHN Push Press + OH Squat
This is 2+1, so you do 2 BHN Push Presses + 1 OH Squat paused 3 sec in bottom.

kg 3 reps* 80%Difficulty 7 RPE

kg 3 reps* 80%Difficulty 7 RPE
kg 3 reps* 80%Difficulty 7 RPE
kg 3 reps* 80%Difficulty 7 RPE
Cleans - Barbell
If you don't know your 1RM, work to a 2RM at around 7-8 RPE. ***I suggest using the
alternative exercise and practice the clean from power position.
kg 2 reps 80%1RME 7 RPE 2:00
kg 2 reps 80%1RME 7 RPE 2:00
kg 2 reps 80%1RME 7 RPE 2:00
kg 2 reps 80%1RME 7 RPE 2:00
Athletic Strength
Closegrip Bench Press
Work to a 5RM/82.5%/9RPE/0.37m/s, and then -10% for 2x5.

kg 5 reps 78%1RME 0.44 m/s 00:00

0 kg 5 reps R%1RME 0.34 m/s 00:00
kg 5 reps 73%1RME 0.50 m/s 00:00
kg 5 reps 73%1RME 0.50 m/s 00:00
Landmine Rotational Punch with Isometric
kg 6 reps* 85%Difficulty 8 RPE
kg 6 reps* 85%Difficulty 8 RPE
kg 6 reps* 85%Difficulty 8 RPE
kg 6 reps* 85%Difficulty 8 RPE
Transmutation Giant Set 1 Upper
Overhead Press - Standing Barbell
Work to a 5RM at 8RPE/80%/0.5m/s and then subtract 10% for max repetitions
leaving one rep in the tank.
kg 5 reps 75%1RME 0.58 m/s 00:00
0 kg 5 reps R%1RME 0.50 m/s 00:00
kg R reps 70%1RME 0.65 m/s 00:00
Pull Up
Use dumbbells or hang plates to load the pull up. work to a 5RM at a 9 RPE and then
-10% for max reps.
kg 5 reps 78%1RME 8 RPE 1:30
0 kg 5 reps R%1RME 9 RPE 1:30
kg R reps 73%1RME 9 RPE 1:30

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 1

Biceps Curls - Barbell

kg 10 reps 85%Difficulty 00:00
kg 10 reps 85%Difficulty 00:00
kg 10 reps 85%Difficulty 00:00

* each side Page 5 of 59

 Andy's Power and Strength Program Athletic Performance Accumulation - Week 2

Day 1 Day 2 Day 3

Acceleration & Lower RFD Hypertrophy Athlete Specific Hypertrophy & COD Athletic Speed Dev & Lower High Velocity Strength
Dynamic Warm Up and Acceleration Dynamic Warm Up, Rotation, and COD Dynamic Warm Up and Speed Development
Walking Lunges Jump Rope - Continuous Standing Unilateral Hip Extension
10 reps* 15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds 8 reps* 00:00
both legs.
Unilateral Standing Hip Abduction 1:00 00:00
Side Lunge Warm Up
8 reps* 00:00 8 reps*
Prone Arm Arc
Side Lunge Warm Up Just a couple of keys: keep the neck relaxed with your forehead rested on the ground. Hip Mobilization - Quadruped Tubing (Anterior to Posterior)
8 reps* The movement should be slow and controlled. 00:30
Forward Lunge, Elbow to Instep - Crawling 8 reps Forward Lunge, Elbow to Instep - Crawling
8 reps* Walking Lunges 8 reps*
Hip Mobilization - Quadruped Tubing (Anterior to Posterior) 10 reps* MQ - Hip IR
00:30 Squat - Dumbbell (goblet) 3 reps* 00:30
This one is to focus on stability while emphasizing max range of motion. This will be
MQ - Hip IR 3 reps* 00:30
performed with the same technique as a squat: feet shoulder width, knees track with
first two toes, vertical torso, neutral spine, and eyes straight ahead. Ankle Bound
3 reps* 00:30
3 reps* 00:30 kg 1 reps 90%Difficulty 00:30 1:30 13.72 m 00:00
Pillar Skip - Linear Toe Touch, Squat, and Reach (Box) 13.72 m 00:00

10 m Same squat mechanics with all movements slow and controlled. Pillar Skip - Linear
10 m 5 reps 10 m
Power Skip - Vertical Lateral Lunge 10 m

10 m 8 reps* Pop, Float, Skip - Med Ball (Goblet)

10 m The reps refer to the bilateral (both legs) jumps in the beginning. The goal is to not let
Worlds Best Hip IR Stretch the heels touch the ground.
Linear Bound - Countermovement to Stabilize 5 reps* 00:45 5 reps 15 m
This is three sets of 2 stabilizations per leg.
Glute Activation Side Plank Clam Shells 5 reps 15 m
4 reps* 00:00 six reps ea side with a 5 sec hold each rep for two sets. 5 reps 15 m
4 reps* 00:00
6 reps* 00:30 Linear Bound - Continuous
4 reps* 00:00
6 reps* 00:30 Now we are just bounding with a focus on distance and short ground contact time.
Get Ups - Down Position to Deceleration 2 Inch Lift Half Kneeling Front Heel Hovering 20 m 00:00
Sprint through 10 yd and decelerate at 15yd promptly.
Here's a major key: I want the ball of your foot on a plate with your heel off making this 20 m 00:00
00:00 13.72 m 9 RPE an isometric hold for your calf. I will make a video to show more clearly. 3 reps of the
lift and then 25 second Isometric hold ea set on ea side. Acceleration Run - Sled Resisted (Waist)
00:00 13.72 m 9 RPE
00:00 13.72 m 10 RPE 3 reps* 00:25 11.34 kg 13.72 m 8 RPE
00:00 13.72 m 10 RPE 3 reps* 00:25 11.34 kg 13.72 m 9 RPE
11.34 kg 13.72 m 10 RPE
Sprinting Medial Hop Hop Bound - Quick/Stabilize Over Hurdle
We are going to sprint each workout now because to get really good at something you Reps refers to the amount of hurdles with each set going over the hurdles down and Sprinting
need to do that thing. back as in the video. Start on the opposite side each set. We are going to sprint each workout now because to get really good at something you
4 reps* need to do that thing.
00:00 20 m 8 RPE 2:00
00:00 20 m 9 RPE 2:00 4 reps* 13.72 m 9 RPE 2:00
R 20 m 10 RPE 2:00 4 reps* 13.72 m 9.5 RPE 2:00
4 reps* 13.72 m 10 RPE 2:00

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 2

Power Development 3 Hurdle Drill to 8yd Acceleration Power Development

Hang Clean 1 reps* 7.32 m Hang Power Clean Hip
Just keep these above the knees. However, I am thinking that it's best for you to use 1 reps* 7.32 m
kg 3 reps 82%1RME 8 RPE 2:00
the Alternative Exercise, while working on learning to clean from the power position. 1 reps* 7.32 m
kg 3 reps 87%1RME 9 RPE 2:00
kg 3 reps 85%1RME 8 RPE 1 reps* 7.32 m
0 kg 3 reps R%1RME 9.5 RPE 2:00
kg 3 reps 85%1RME 8 RPE Posture Supporting Strength
kg 3 reps 85%1RME 8 RPE
Dumbbell Squat Jump w/Pause
kg 3 reps 85%1RME 8 RPE
Overhead Squat - Barbell 22.68 kg * 3 reps
Of course I want these as low as possible. I will need to do a few of my own videos. 22.68 kg * 3 reps
Seated Box jumps kg 5 reps 90%Difficulty 9 RPE 1:00 22.68 kg * 3 reps
5 reps 91.44 cm 0W kg 5 reps 90%Difficulty 9 RPE 1:00
5 reps 91.44 cm 0W
Strength for High Velocity Force
kg 5 reps 90%Difficulty 9 RPE 1:00
5 reps 91.44 cm 0W Front Squat - Barbell
5 reps 91.44 cm 0W
Banded Hip Flexion for Sprinting Work to a 5RM at 9RPE/82.5%/0.47m/s and then -10% for 2x5
kg 8 reps* 50%Difficulty
Strength Hypertrophy and Rotational Power kg 5 reps 80%1RME 0.50 m/s 2:00
kg 8 reps* 50%Difficulty
0 kg 5 reps R%1RME 0.45 m/s 2:00
Back Squat - Barbell kg 8 reps* 50%Difficulty
kg 5 reps 75%1RME 0.65 m/s 2:00
Work up to a 10RM at 9RPE/70%ish/0.7m/s and then subtract 10% for 2x10 at
maximum velocity. Strength for High Velocity Force kg 5 reps 75%1RME 0.65 m/s 2:00

kg 10 reps 65%1RME 0.75 m/s 1:30 Bench Press - Barbell Lightened Method Jumps with Bands
0 kg 10 reps R%1RME 0.70 m/s 1:30 Work up to a 10RM at 9 RPE/70%/0.53m/s, and then subtract 10% for 2x10 max 3 reps 00:00
velocity.
kg 10 reps 60%1RME 0.85 m/s 1:30 3 reps 00:00
kg 10 reps 60%1RME 0.85 m/s 1:30 kg 10 reps 65%1RME 0.60 m/s 00:00 3 reps 00:00
0 kg 10 reps R%1RME 0.53 m/s 00:00 3 reps 00:00
Medicine Ball Perpendicular Rotational Throw - Kneeling kg 10 reps 60%1RME 0.65 m/s 00:00
5.44 kg 6 reps* 2:00 kg 10 reps 60%1RME 0.65 m/s 00:00
Knee Health for Speed
5.44 kg 6 reps* 2:00 Split Squat - Rear Foot Elevated Dumbbell
5.44 kg 6 reps* 2:00
Ws (TRX)
10 reps 00:00 kg * 6 reps* 90%Difficulty 9 RPE 1:00
5.44 kg 6 reps* 2:00
10 reps 00:00 kg * 6 reps* 90%Difficulty 9 RPE 1:00
Knee Health for Speed 10 reps 00:00 kg * 6 reps* 90%Difficulty 9 RPE 1:00
Single Leg Squat - Counterbalance 10 reps 00:00 nordic leg curls
kg 6 reps 90%Difficulty 1:00 The weight if figured by subtracting the weight added from your own body weight.
Hypertrophy for Symmetry
kg 6 reps 90%Difficulty 1:00 kg 8 reps 90%Difficulty 9 RPE 1:00
kg 6 reps 90%Difficulty 1:00
Tricep Extension - Dip kg 8 reps 90%Difficulty 9 RPE 1:00
8 reps 00:00 kg 8 reps 90%Difficulty 9 RPE 1:00
nordic leg curls 8 reps 00:00
The weight if figured by subtracting the weight added from your own body weight. Barbell Hip Thrusts Back Elevated on Bench
R reps 00:00
kg 8 reps 90%Difficulty 9 RPE 1:00 kg 10 reps 85%Difficulty 8 RPE 00:00
kg 8 reps 90%Difficulty 9 RPE 1:00
Bent Over Row - Barbell kg 10 reps 85%Difficulty 8 RPE 00:00
kg 8 reps 90%Difficulty 9 RPE 1:00 kg 8 reps 90%Difficulty 9 RPE kg 10 reps 90%Difficulty 9 RPE 00:00
kg 8 reps 90%Difficulty 9 RPE
Ankle Strengthening Series for Sprinting kg 8 reps 90%Difficulty 9 RPE
You will need a small plate like a 5 or 10lb plate.

8 reps*
Upright Row - Kettlebell
Descent is slower than the ascent.
8 reps*
8 reps* kg 8 reps 90%Difficulty 2:00
kg 8 reps 90%Difficulty 2:00
kg 8 reps 90%Difficulty 2:00

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 2

Day 4
Max Speed & Upper High Velocity Strength
Dynamic Warm Up and Speed Development
Jump Rope - Continuous
15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds
both legs.
1:00 00:00
Unilateral Standing Hip Abduction
8 reps* 00:00
Standing Unilateral Hip Extension
8 reps* 00:00
Side Lunge Warm Up
8 reps*
Stride Stretch - 90/90
two sets of 6 reps at 30 sec ea side

6 reps* 00:30
6 reps* 00:30
90/90 Lift Offs
Two sets of 3 reps ea side holding the internal rotation 10 seconds ea rep.

3 reps* 00:30
3 reps* 00:30
Knee Hug to Lunge - with Rotation
13.72 m
13.72 m
Ankle Bound
15 m 00:00
15 m 00:00
Pillar Skip - Linear
10 m
10 m
Linear Bound - Countermovement to Stabilize
This is three sets of 2 stabilizations per leg.

4 reps* 00:00
4 reps* 00:00
4 reps* 00:00
Linear Bound - Continuous
Now we are just bounding with a focus on distance and short ground contact time.

20 m 00:00
20 m 00:00

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 2

Sprinting
00:00 20 m 7 RPE 2:00
00:00 30 m 8 RPE 2:00
00:00 30 m 9 RPE 2:00
R 30 m 10 RPE 2:00
Concurrent Power Development
BHN Push Press + OH Squat
This is 2+1, so you do 2 BHN Push Presses + 1 OH Squat paused 3 sec in bottom.

kg 3 reps* 85%Difficulty 8 RPE

kg 3 reps* 85%Difficulty 8 RPE
kg 3 reps* 85%Difficulty 8 RPE
kg 3 reps* 85%Difficulty 8 RPE
Cleans - Barbell
If you don't know your 1RM, work to a 2RM at around 7-8 RPE. ***I suggest using the
alternative exercise and practice the clean from power position.
kg 2 reps 85%1RME 8 RPE 2:00
kg 2 reps 85%1RME 8 RPE 2:00
kg 2 reps 85%1RME 8 RPE 2:00
kg 2 reps 85%1RME 8 RPE 2:00
Athletic Strength
Closegrip Bench Press
Work to a 5RM/85%/9RPE/0.3m/s, and then -10% for 2x5.

kg 5 reps 80%1RME 0.40 m/s 00:00

0 kg 5 reps R%1RME 0.30 m/s 00:00
kg 5 reps 75%1RME 0.45 m/s 00:00
kg 5 reps 75%1RME 0.45 m/s 00:00
Landmine Rotational Punch with Isometric
kg 6 reps* 90%Difficulty 9 RPE
kg 6 reps* 90%Difficulty 9 RPE
kg 6 reps* 90%Difficulty 9 RPE
Transmutation Giant Set 1 Upper
Overhead Press - Standing Barbell
Work to a 5RM at 9RPE/82.5%/0.46m/s and then subtract 10% for max repetitions
leaving one rep in the tank.
kg 5 reps 78%1RME 0.54 m/s 00:00
0 kg 5 reps R%1RME 0.46 m/s 00:00
kg R reps 73%1RME 0.62 m/s 00:00
Pull Up
Use dumbbells or hang plates to load the pull up. work to a 5RM at a 9.5RPE and then
-10% for max reps.
kg 5 reps 80%1RME 8.5 RPE 1:30
0 kg 5 reps R%1RME 9.5 RPE 1:30
kg R reps 73%1RME 9.5 RPE 1:30

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 2

Biceps Curls - Barbell

kg 10 reps 85%Difficulty 00:00
kg 10 reps 85%Difficulty 00:00
kg 10 reps 90%Difficulty 00:00

* each side Page 10 of 59

 Andy's Power and Strength Program Athletic Performance Accumulation - Week 3

Day 1 Day 2 Day 3

Acceleration & Lower RFD Hypertrophy Athlete Specific Hypertrophy & COD Athletic Speed Dev & Lower High Velocity Strength
Dynamic Warm Up and Acceleration Dynamic Warm Up, Rotation, and COD Dynamic Warm Up and Speed Development
Walking Lunges Jump Rope - Continuous Standing Unilateral Hip Extension
10 reps* 15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds 8 reps* 00:00
both legs.
Unilateral Standing Hip Abduction 1:00 00:00
Side Lunge Warm Up
8 reps* 00:00 8 reps*
Prone Arm Arc
Side Lunge Warm Up Just a couple of keys: keep the neck relaxed with your forehead rested on the ground. Hip Mobilization - Quadruped Tubing (Anterior to Posterior)
8 reps* The movement should be slow and controlled. 00:30
Forward Lunge, Elbow to Instep - Crawling 8 reps Forward Lunge, Elbow to Instep - Crawling
8 reps* Walking Lunges 8 reps*
Hip Mobilization - Quadruped Tubing (Anterior to Posterior) 10 reps* MQ - Hip IR
00:30 Squat - Dumbbell (goblet) 3 reps* 00:30
This one is to focus on stability while emphasizing max range of motion. This will be
MQ - Hip IR 3 reps* 00:30
performed with the same technique as a squat: feet shoulder width, knees track with
first two toes, vertical torso, neutral spine, and eyes straight ahead. Ankle Bound
3 reps* 00:30
3 reps* 00:30 kg 1 reps 85%Difficulty 00:20 1:30 13.72 m 00:00
Pillar Skip - Linear Toe Touch, Squat, and Reach (Box) 13.72 m 00:00

10 m Same squat mechanics with all movements slow and controlled. Pillar Skip - Linear
10 m 5 reps 10 m
Power Skip - Vertical Lateral Lunge 10 m

10 m 8 reps* Pop, Float, Skip - Med Ball (Goblet)

10 m The reps refer to the bilateral (both legs) jumps in the beginning. The goal is to not let
Worlds Best Hip IR Stretch the heels touch the ground.
Linear Bound - Countermovement to Stabilize 5 reps* 00:45 5 reps 10 m
This is three sets of 2 stabilizations per leg.
Glute Activation Side Plank Clam Shells 5 reps 10 m
4 reps* 00:00 six reps ea side with a 5 sec hold each rep for two sets. 5 reps 10 m
4 reps* 00:00
6 reps* 00:30 Linear Bound - Continuous
4 reps* 00:00
6 reps* 00:30 Now we are just bounding with a focus on distance and short ground contact time.
Get Ups - Down Position to Deceleration 2 Inch Lift Half Kneeling Front Heel Hovering 15 m 00:00
Sprint through 10 yd and decelerate at 15yd promptly.
Here's a major key: I want the ball of your foot on a plate with your heel off making this 15 m 00:00
00:00 13.72 m 9 RPE an isometric hold for your calf. I will make a video to show more clearly. 3 reps of the
lift and then 25 second Isometric hold ea set on ea side. Acceleration Run - Sled Resisted (Waist)
00:00 13.72 m 9 RPE
00:00 13.72 m 9 RPE 3 reps* 00:25 11.34 kg 9.14 m 8 RPE
3 reps* 00:25 11.34 kg 9.14 m 9 RPE
Sprinting 11.34 kg 9.14 m 10 RPE
We are going to sprint each workout now because to get really good at something you Medial Hop Hop Bound - Quick/Stabilize Over Hurdle
need to do that thing. Reps refers to the amount of hurdles with each set going over the hurdles down and Sprinting
back as in the video. Start on the opposite side each set. We are going to sprint each workout now because to get really good at something you
10 m 2:00
4 reps* need to do that thing.
10 m 2:00
4 reps* 00:00 9.14 m 9 RPE 2:00
Power Development 00:00 9.14 m 9 RPE 2:00
3 Hurdle Drill to 8yd Acceleration
Hang Clean 00:00 9.14 m 9.5 RPE 2:00
1 reps* 7.32 m
Just keep these above the knees. However, I am thinking that it's best for you to use
the Alternative Exercise, while working on learning to clean from the power position. 1 reps* 7.32 m
kg 3 reps 80%1RME 7 RPE 1 reps* 7.32 m
kg 3 reps 80%1RME 7 RPE
kg 3 reps 80%1RME 7 RPE

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 3

Seated Box jumps Posture Supporting Strength Power Development

3 reps Rm 0W Overhead Squat - Barbell Hang Power Clean Hip
3 reps Rm 0W Of course I want these as low as possible. I will need to do a few of my own videos. Use the Alternative exercise but practice Clean from Power Position.
3 reps Rm 0W
kg 3 reps 80%Difficulty 7 RPE 1:00 kg 3 reps 80%1RME 2:00
Strength Hypertrophy and Rotational Power kg 3 reps 80%Difficulty 7 RPE 1:00 kg 3 reps 80%1RME 2:00
Back Squat - Barbell kg 3 reps 80%Difficulty 7 RPE 1:00 kg 3 reps 80%1RME 2:00
3x10 at 57.5%/0.87m/s Banded Hip Flexion for Sprinting Dumbbell Squat Jump w/Pause
kg 10 reps 58%1RME 0.87 m/s 1:30 kg 8 reps* 50%Difficulty 18.14 kg * 3 reps
kg 10 reps 58%1RME 0.87 m/s 1:30 kg 8 reps* 50%Difficulty 18.14 kg * 3 reps
kg 10 reps 58%1RME 0.87 m/s 1:30 kg 8 reps* 50%Difficulty 18.14 kg * 3 reps
Medicine Ball Perpendicular Rotational Throw - Kneeling Strength for High Velocity Force Strength for High Velocity Force
4.54 kg 6 reps* 2:00 Bench Press - Barbell Front Squat - Barbell
4.54 kg 6 reps* 2:00 You can increase the weight if the velocity stays above .7m/s in the first 2-3 reps.
kg 10 reps 60%1RME 0.65 m/s 00:00
4.54 kg 6 reps* 2:00
kg 10 reps 60%1RME 0.65 m/s 00:00 kg 3 reps 65%1RME 0.75 m/s 2:00
Knee Health for Speed kg 10 reps 60%1RME 0.65 m/s 00:00 kg 3 reps 65%1RME 0.75 m/s 2:00
Single Leg Squat - Counterbalance Ws (TRX) kg 3 reps 65%1RME 0.75 m/s 2:00

kg 6 reps 75%Difficulty 1:00 10 reps 00:00 Lightened Method Jumps with Bands
kg 6 reps 75%Difficulty 1:00 10 reps 00:00 3 reps 00:00
kg 6 reps 75%Difficulty 1:00 10 reps 00:00 3 reps 00:00
nordic leg curls Hypertrophy for Symmetry 3 reps 00:00
The weight if figured by subtracting the weight added from your own body weight. Knee Health for Speed
Tricep Extension - Dip
kg 6 reps 85%Difficulty 8 RPE 1:00 Split Squat - Rear Foot Elevated Dumbbell
8 reps 00:00
kg 6 reps 85%Difficulty 8 RPE 1:00
8 reps 00:00 kg * 6 reps* 80%Difficulty 7 RPE 1:00
kg 6 reps 85%Difficulty 8 RPE 1:00
8 reps 00:00 kg * 6 reps* 80%Difficulty 7 RPE 1:00
Ankle Strengthening Series for Sprinting kg * 6 reps* 80%Difficulty 7 RPE 1:00
Bent Over Row - Barbell
You will need a small plate like a 5 or 10lb plate.
kg 8 reps 80%Difficulty 7 RPE nordic leg curls
8 reps* The weight if figured by subtracting the weight added from your own body weight.
kg 8 reps 80%Difficulty 7 RPE
8 reps*
kg 8 reps 80%Difficulty 7 RPE kg 6 reps 80%Difficulty 7 RPE 1:00
8 reps*
Upright Row - Kettlebell kg 6 reps 80%Difficulty 7 RPE 1:00
Descent is slower than the ascent. kg 6 reps 80%Difficulty 7 RPE 1:00

kg 8 reps 85%Difficulty 2:00 Barbell Hip Thrusts Back Elevated on Bench

kg 8 reps 85%Difficulty 2:00 kg 10 reps 85%Difficulty 8 RPE 00:00
kg 8 reps 85%Difficulty 2:00 kg 10 reps 85%Difficulty 8 RPE 00:00
kg 10 reps 90%Difficulty 9 RPE 00:00

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 3

Day 4
Max Speed & Upper High Velocity Strength
Dynamic Warm Up and Speed Development
Jump Rope - Continuous
15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds
both legs.
1:00 00:00
Unilateral Standing Hip Abduction
8 reps* 00:00
Standing Unilateral Hip Extension
8 reps* 00:00
Side Lunge Warm Up
8 reps*
Stride Stretch - 90/90
two sets of 6 reps at 30 sec ea side

6 reps* 00:30
6 reps* 00:30
90/90 Lift Offs
Two sets of 3 reps ea side holding the internal rotation 10 seconds ea rep.

3 reps* 00:30
3 reps* 00:30
Knee Hug to Lunge - with Rotation
13.72 m
13.72 m
Ankle Bound
15 m 00:00
15 m 00:00
Pillar Skip - Linear
10 m
10 m
Linear Bound - Countermovement to Stabilize
This is three sets of 2 stabilizations per leg.

4 reps* 00:00
4 reps* 00:00
4 reps* 00:00
Linear Bound - Continuous
Now we are just bounding with a focus on distance and short ground contact time.

15 m 00:00
15 m 00:00

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 3

Sprinting
20 m 7 RPE 2:00
20 m 7 RPE 2:00
30 m 8 RPE 2:00
30 m 9 RPE 2:00
Concurrent Power Development
BHN Push Press + OH Squat
This is 2+1, so you do 2 BHN Push Presses + 1 OH Squat paused 3 sec in bottom.

kg 3 reps* 80%Difficulty 7 RPE

kg 3 reps* 80%Difficulty 7 RPE
kg 3 reps* 80%Difficulty 7 RPE
Cleans - Barbell
***I suggest using the alternative exercise and practice the clean from power position.

kg 2 reps 75%1RME 2:00

kg 2 reps 75%1RME 2:00
kg 2 reps 75%1RME 2:00
Athletic Strength
Closegrip Bench Press
kg 5 reps 73%1RME 0.50 m/s 00:00
kg 5 reps 73%1RME 0.50 m/s 00:00
kg 5 reps 73%1RME 0.50 m/s 00:00
Landmine Rotational Punch with Isometric
kg 6 reps* 80%Difficulty 7 RPE
kg 6 reps* 80%Difficulty 7 RPE
kg 6 reps* 80%Difficulty 7 RPE
Transmutation Giant Set 1 Upper
Overhead Press - Standing Barbell
Make sure the velocities stay above .7m/s.

kg 5 reps 70%1RME 0.66 m/s 00:00

kg 5 reps 70%1RME 0.66 m/s 00:00
kg 5 reps 70%1RME 0.66 m/s 00:00
Pull Up
Use dumbbells or hang plates to load the pull up. Work to a 5RM on last set.

kg 5 reps 78%1RME 8 RPE 1:30

kg 5 reps 82%1RME 9 RPE 1:30
0 kg 5 reps R%1RME 10 RPE 1:30
Biceps Curls - Barbell
kg 10 reps 85%Difficulty 00:00
kg 10 reps 85%Difficulty 00:00
kg 10 reps 85%Difficulty 00:00

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 4

Day 1 Day 2 Day 3

Acceleration & Lower RFD Hypertrophy Athlete Specific Hypertrophy & COD Athletic Speed Dev & Lower High Velocity Strength
Dynamic Warm Up and Acceleration Dynamic Warm Up, Rotation, and COD Dynamic Warm Up and Speed Development
Walking Lunges Jump Rope - Continuous Standing Unilateral Hip Extension
10 reps* 15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds 8 reps* 00:00
both legs.
Unilateral Standing Hip Abduction 1:00 00:00
Side Lunge Warm Up
8 reps* 00:00 8 reps*
Prone Arm Arc
Side Lunge Warm Up Just a couple of keys: keep the neck relaxed with your forehead rested on the ground. Hip Mobilization - Quadruped Tubing (Anterior to Posterior)
8 reps* The movement should be slow and controlled. 00:30
Forward Lunge, Elbow to Instep - Crawling 8 reps Forward Lunge, Elbow to Instep - Crawling
8 reps* Walking Lunges 8 reps*
Hip Mobilization - Quadruped Tubing (Anterior to Posterior) 10 reps* MQ - Hip IR
00:30 Squat - Dumbbell (goblet) 3 reps* 00:30
This one is to focus on stability while emphasizing max range of motion. This will be
MQ - Hip IR 3 reps* 00:30
performed with the same technique as a squat: feet shoulder width, knees track with
first two toes, vertical torso, neutral spine, and eyes straight ahead. Ankle Bound
3 reps* 00:30
3 reps* 00:30 kg 1 reps 95%Difficulty 00:30 1:30 13.72 m 00:00
Pillar Skip - Linear Toe Touch, Squat, and Reach (Box) 13.72 m 00:00

10 m Same squat mechanics with all movements slow and controlled. Pillar Skip - Linear
10 m 5 reps 10 m
Power Skip - Vertical Lateral Lunge 10 m

10 m 8 reps* Pop, Float, Skip - Med Ball (Goblet)

10 m The reps refer to the bilateral (both legs) jumps in the beginning. The goal is to not let
Worlds Best Hip IR Stretch the heels touch the ground.
Linear Bound - Countermovement to Stabilize 5 reps* 00:45 5 reps 15 m
This is three sets of 2 stabilizations per leg.
Glute Activation Side Plank Clam Shells 5 reps 15 m
4 reps* 00:00 six reps ea side with a 5 sec hold each rep for two sets. 5 reps 15 m
4 reps* 00:00
6 reps* 00:30 Linear Bound - Continuous
4 reps* 00:00
6 reps* 00:30 Now we are just bounding with a focus on distance and short ground contact time.
Get Ups - Down Position to Deceleration 2 Inch Lift Half Kneeling Front Heel Hovering 20 m 00:00
Sprint through 10 yd and decelerate at 15yd promptly.
Here's a major key: I want the ball of your foot on a plate with your heel off making this 20 m 00:00
00:00 13.72 m 9 RPE an isometric hold for your calf. I will make a video to show more clearly. 3 reps of the
lift and then 25 second Isometric hold ea set on ea side. 20 m 00:00
00:00 13.72 m 9 RPE
00:00 13.72 m 10 RPE 3 reps* 00:25 Acceleration Run - Sled Resisted (Waist)
3 reps* 00:25 11.34 kg 18.29 m 8 RPE
Sprinting 11.34 kg 18.29 m 9 RPE
We are going to sprint each workout now because to get really good at something you Medial Hop Hop Bound - Quick/Stabilize Over Hurdle
need to do that thing. Reps refers to the amount of hurdles with each set going over the hurdles down and
11.34 kg 18.29 m 10 RPE
back as in the video. Start on the opposite side each set.
00:00 20 m 9 RPE 2:00 Sprinting
00:00 20 m 9 RPE 2:00 4 reps* We are going to sprint each workout now because to get really good at something you
4 reps* need to do that thing.
00:00 20 m 9.5 RPE 2:00
R 20 m 10 RPE 2:00 4 reps* 00:00 18.29 m 9 RPE 2:00
4 reps* 00:00 18.29 m 9.5 RPE 2:00
R 18.29 m 10 RPE 2:00

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 4

Power Development 3 Hurdle Drill to 8yd Acceleration Power Development

Hang Clean 1 reps* 7.32 m Hang Power Clean Hip
Just keep these above the knees. However, I am thinking that it's best for you to use 1 reps* 7.32 m Use the Alternative exercise but practice Clean from Power Position.
the Alternative Exercise, while working on learning to clean from the power position. 1 reps* 7.32 m
kg 3 reps 85%Difficulty 8 RPE 2:00
kg 2 reps 85%1RME 8 RPE 1 reps* 7.32 m
kg 3 reps 90%Difficulty 9.5 RPE 2:00
kg 1 reps 90%1RME 8 RPE Posture Supporting Strength 0 kg 2 reps R%Difficulty 10 RPE 2:00
kg 2 reps 85%1RME 8 RPE
kg 1 reps 90%1RME 8 RPE
Overhead Squat - Barbell Dumbbell Squat Jump w/Pause
Of course I want these as low as possible. I will need to do a few of my own videos. 27.22 kg * 3 reps
0 kg 1 reps R%1RME 9 RPE Let's work up to a 5RM.
27.22 kg * 3 reps
Seated Box jumps kg 5 reps 90%Difficulty 9 RPE 1:00 27.22 kg * 3 reps
3 reps 91.44 cm 0W kg 5 reps 95%Difficulty 9.5 RPE 1:00
3 reps R cm 0W 0 kg 5 reps R%Difficulty 10 RPE 1:00
Strength for High Velocity Force
3 reps R cm 0W Banded Hip Flexion for Sprinting Front Squat - Barbell
Work to a 5RM at 9RPE/82.5%/0.47m/s and then -10% for 2x5
Strength Hypertrophy and Rotational Power kg 8 reps* 50%Difficulty
kg 8 reps* 50%Difficulty kg 5 reps 82%1RME 0.48 m/s 2:00
Back Squat - Barbell 0 kg 5 reps R%1RME 0.43 m/s 2:00
Max 10RM at 10 RPE/74%ish/0.63m/s, and then -10% for 2x10 kg 8 reps* 50%Difficulty
kg 5 reps 77%1RME 0.62 m/s 2:00
kg 10 reps 68%1RME 0.73 m/s 1:30 Strength for High Velocity Force kg 5 reps 77%1RME 0.62 m/s 2:00
0 kg 10 reps R%1RME 0.63 m/s 1:30 Bench Press - Barbell
kg 10 reps 63%1RME 0.80 m/s 1:30
Lightened Method Jumps with Bands
Work up to a 10RM at 10 RPE/73%/0.49m/s, and then subtract 10% for 2x10 max
kg 10 reps 63%1RME 0.80 m/s 1:30 velocity. 3 reps 00:00
3 reps 00:00
Medicine Ball Perpendicular Rotational Throw - Kneeling kg 10 reps 68%1RME 0.56 m/s 00:00
3 reps 00:00
6.8 kg 5 reps* 2:00 0 kg 10 reps R%1RME 0.49 m/s 00:00
3 reps 00:00
6.8 kg 5 reps* 2:00 kg 10 reps 63%1RME 0.62 m/s 00:00
6.8 kg 5 reps* 2:00 kg 10 reps 63%1RME 0.62 m/s 00:00 Knee Health for Speed
6.8 kg 5 reps* 2:00 Ws (TRX) Split Squat - Rear Foot Elevated Dumbbell
Speed Knee Health 10 reps 00:00 kg * 6 reps* 90%Difficulty 9 RPE 1:00
10 reps 00:00 kg * 6 reps* 95%Difficulty 9.5 RPE 1:00
Single Leg Squat - Counterbalance 10 reps 00:00 kg * 6 reps* 100%Difficulty 10 RPE 1:00
kg 6 reps 90%Difficulty 1:00 10 reps 00:00
kg 6 reps 90%Difficulty 1:00
nordic leg curls
kg 6 reps 95%Difficulty 1:00
Hypertrophy for Symmetry kg 6 reps 90%Difficulty 9 RPE 1:00
Tricep Extension - Dip kg 6 reps 95%Difficulty 9.5 RPE 1:00
nordic leg curls 0 kg 6 reps R%Difficulty 10 RPE 1:00
The weight if figured by subtracting the weight added from your own body weight. 8 reps 00:00
Work to an 8RM max. 8 reps 00:00 Barbell Hip Thrusts Back Elevated on Bench
kg 8 reps 90%Difficulty 9 RPE 1:00 R reps 00:00 kg 10 reps 85%Difficulty 8 RPE 00:00
kg 8 reps 95%Difficulty 9.5 RPE 1:00 Bent Over Row - Barbell kg 10 reps 85%Difficulty 8 RPE 00:00
0 kg 8 reps R%Difficulty 10 RPE 1:00 Work to an 8RM Max at 10 RPE kg 10 reps 90%Difficulty 9 RPE 00:00
Ankle Strengthening Series for Sprinting kg 8 reps 90%Difficulty 9 RPE
You will need a small plate like a 5 or 10lb plate. kg 8 reps 95%Difficulty 9.5 RPE
8 reps* 0 kg 8 reps R%Difficulty 10 RPE
8 reps* Upright Row - Kettlebell
8 reps* Descent is slower than the ascent.

kg 8 reps 85%Difficulty 2:00

kg 8 reps 90%Difficulty 2:00
kg 8 reps 95%Difficulty 2:00

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 4

Day 4
Max Speed & Upper High Velocity Strength
Dynamic Warm Up and Speed Development
Jump Rope - Continuous
15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds
both legs.
1:00 00:00
Unilateral Standing Hip Abduction
8 reps* 00:00
Standing Unilateral Hip Extension
8 reps* 00:00
Side Lunge Warm Up
8 reps*
Stride Stretch - 90/90
two sets of 6 reps at 30 sec ea side

6 reps* 00:30
6 reps* 00:30
90/90 Lift Offs
Two sets of 3 reps ea side holding the internal rotation 10 seconds ea rep.

3 reps* 00:30
3 reps* 00:30
Knee Hug to Lunge - with Rotation
13.72 m
13.72 m
Ankle Bound
15 m 00:00
15 m 00:00
Pillar Skip - Linear
10 m
10 m
Linear Bound - Countermovement to Stabilize
This is three sets of 2 stabilizations per leg.

4 reps* 00:00
4 reps* 00:00
4 reps* 00:00
Linear Bound - Continuous
Now we are just bounding with a focus on distance and short ground contact time.

20 m 00:00
20 m 00:00
20 m 00:00

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 Andy's Power and Strength Program Athletic Performance Accumulation - Week 4

Sprinting
00:00 20 m 7 RPE 2:00
00:00 30 m 8 RPE 2:00
00:00 30 m 9 RPE 2:00
R 40 m 10 RPE 2:00
Concurrent Power Development
BHN Push Press + OH Squat
This is 2+1, so you do 2 BHN Push Presses + 1 OH Squat paused 3 sec in bottom.

kg 3 reps* 85%Difficulty 8 RPE

kg 3 reps* 90%Difficulty 9 RPE
kg 3 reps* 95%Difficulty 9.5 RPE
Cleans - Barbell
***I suggest using the alternative exercise and practice the clean from power position.

kg 2 reps 80%1RME 7 RPE 2:00

kg 2 reps 80%1RME 7 RPE 2:00
kg 2 reps 85%1RME 8 RPE 2:00
0 kg 2 reps R%1RME 9 RPE 2:00
Athletic Strength
Closegrip Bench Press
Work to a 5RM/87%/10RPE/0.3m/s, and then -10% for 2x5.

kg 5 reps 82%1RME 0.38 m/s 00:00

0 kg 5 reps R%1RME 0.30 m/s 00:00
kg 5 reps 75%1RME 0.45 m/s 00:00
kg 5 reps 75%1RME 0.45 m/s 00:00
Landmine Rotational Punch with Isometric
kg 6 reps* 90%Difficulty 9 RPE
kg 6 reps* 95%Difficulty 9.5 RPE
0 kg 6 reps* R%Difficulty 10 RPE
Transmutation Giant Set 1 Upper
Overhead Press - Standing Barbell
Work to a 5RM at 9.5RPE/85%/0.43m/s and then subtract 10% for max repetitions
leaving one rep in the tank.
kg 5 reps 80%1RME 0.50 m/s 00:00
0 kg 5 reps R%1RME 0.43 m/s 00:00
kg R reps 75%1RME 0.58 m/s 00:00
Pull Up
Use dumbbells or hang plates to load the pull up. work to a 5RM at a 10 RPE and then
-10% for max reps.
kg 5 reps 82%1RME 9 RPE 1:30
0 kg 5 reps R%1RME 10 RPE 1:30
kg R reps 77%1RME 8 RPE 1:30
Biceps Curls - Barbell
kg 10 reps 85%Difficulty 00:00
kg 10 reps 90%Difficulty 00:00
kg 10 reps 100%Difficulty 00:00

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 Andy's Power and Strength Program Athletic Performance Transmutation - Week 1

Day 1 Day 2 Day 3

Acceleration & Lower High Velocity Strength Acceleration & Upper High Velocity Strength Speed Development & Lower High Velocity Power
Acceleration Warm Up Change of Direction Warm Up Athletic Speed Development
Walking Lunges Jump Rope - Continuous Standing Unilateral Hip Extension
10 reps* 15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds 8 reps* 00:00
both legs.
Unilateral Standing Hip Abduction 1:00 00:00
Side Lunge Warm Up
8 reps* 00:00 8 reps*
Prone Arm Arc
Side Lunge Warm Up Just a couple of keys: keep the neck relaxed with your forehead rested on the ground. Forward Lunge, Elbow to Instep - In Place with Rotation
8 reps* The movement should be slow and controlled. 8 reps*
Thoracic Extension in Squat 8 reps Hip Mobilization - Quadruped Tubing (Anterior to Posterior)
Reps performed slow and controlled for 8 reps per side approximately 45 seconds. Squat - Dumbbell (goblet) This is 30 sec ea leg
This one is to focus on stability while emphasizing max range of motion. This will be
8 reps* 00:45 00:30
performed with the same technique as a squat: feet shoulder width, knees track with
Forward Lunge, Elbow to Instep - In Place with Rotation first two toes, vertical torso, neutral spine, and eyes straight ahead. MQ - Hip IR
8 reps* kg 1 reps 85%Difficulty 00:30 1:30 3 reps* 00:30
Hip Mobilization - Quadruped Tubing (Anterior to Posterior) kg 1 reps 85%Difficulty 00:30 1:30 3 reps* 00:30
This is 30 sec ea leg Lateral Lunge Ankle Skip
00:30 8 reps* 13.72 m
MQ - Hip IR Worlds Best Hip IR Stretch 13.72 m

3 reps* 00:30 5 reps* 00:45 Pillar Skip - Linear

3 reps* 00:30 Glute Activation Side Plank Clam Shells 10 m
Power Skip - Vertical six reps ea side with a 5 sec hold each rep for two sets. 10 m

10 m 6 reps* 00:30 Lateral Bound - Continuous to Stabilize

10 m 6 reps* 00:30 Start with the opposite leg each set pausing the last rep aka the stabilizing rep 5
seconds.
Pillar Skip - Linear Carioca 5 reps 00:00
10 m I want the first two to be simple carioca, and the second two to be high knee.
5 reps 00:00
10 m 13.72 m
13.72 m
3 Hurdle Drill to Crossover to 10yd Acceleration
Get Ups - Up Position 1 reps* 9.14 m
13.72 m
00:00 13.72 m 8 RPE 2:00 1 reps* 9.14 m
13.72 m
00:00 13.72 m 9 RPE 2:00 1 reps* 9.14 m
R 13.72 m 10 RPE 2:00 Drop Crossover & Cut (Zig Zag)
R 13.72 m 10 RPE 2:00 Six cones at 3-4 yards apart covering 15 yards in total. Linear Bound - Continuous
30 m 00:00
Sprinting Use the first two as a warm up.
30 m 00:00
We are going to sprint each workout now because to get really good at something you 00:00 13.72 m 8 RPE
need to do that thing. 30 m 00:00
00:00 13.72 m 8 RPE
00:00 15 m 8 RPE 2:00 00:00 13.72 m 9 RPE
Acceleration Run - Harness Resisted (Shoulders)
00:00 15 m 9 RPE 2:00 R 13.72 m 10 RPE kg 25%BW 00:00 13.72 m
R 15 m 10 RPE 2:00 kg 25%BW 00:00 13.72 m
R 15 m 10 RPE 2:00
SL Bounding Series Realization wk1 kg 25%BW R 13.72 m
SL Jump to Explosive Cut kg 25%BW R 13.72 m
4 reps* 20 m
4 reps* 20 m

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 Andy's Power and Strength Program Athletic Performance Transmutation - Week 1

Power Development SL side to side tuck jumps Sprinting

6 reps* 15 m We are going to sprint each workout now because to get really good at something you
Hang Clean need to do that thing.
Just keep these above the knees. However, I am thinking that it's best for you to use 6 reps* 15 m
the Alternative Exercise, while working on learning to clean from the power position. 00:00 10 m 9 RPE 2:00
SL Quick feet lateral hops 00:00 10 m 10 RPE 2:00
kg 2 reps 85%1RME 7 RPE 12 m R 10 m 10 RPE 2:00
kg 2 reps 85%1RME 7 RPE 12 m
kg 2 reps 85%1RME 7 RPE Power Development
kg 2 reps 85%1RME 7 RPE
SL quick feet medial - lateral jumps
6 reps* 10 m
Power Clean from Medium Blocks
kg 2 reps 85%1RME 7 RPE
6 reps* 10 m kg 3 reps 80%1RME 7 RPE 2:00
Medicine Ball Perpendicular Rotational Throw - Kneeling kg 3 reps 85%1RME 8 RPE 2:00
4.54 kg 6 reps* 2:00
Posture Supporting Strength 0 kg 3 reps R%1RME 9 RPE 2:00
4.54 kg 6 reps* 2:00 Overhead Squat - Barbell Landmine Rotational Punch with Isometric
4.54 kg 6 reps* 2:00 Of course I want these as low as possible. I will need to do a few of my own videos.
kg 6 reps* 85%Difficulty 8 RPE
4.54 kg 6 reps* 2:00 kg 3 reps 85%Difficulty 8 RPE 1:00 kg 6 reps* 85%Difficulty 8 RPE
4.54 kg 6 reps* 2:00 kg 3 reps 85%Difficulty 8 RPE 1:00 kg 6 reps* 85%Difficulty 8 RPE
Strength for High Velocity Force kg 3 reps 85%Difficulty 8 RPE 1:00
Power Development Contrast
Back Squat - Barbell Banded Hip Flexion for Sprinting
kg 8 reps* 50%Difficulty
Front Squat - Barbell
Work up to a 5RM at 8RPE/80%ish/0.5m/s and then subtract 10% for 2x5 at maximum
You can increase the weight if the velocity stays above .7m/s in the first 2-3 reps.
velocity. kg 8 reps* 50%Difficulty
kg 5 reps 75%1RME 0.60 m/s 1:30 kg 8 reps* 50%Difficulty kg 3 reps 70%1RME 0.70 m/s 2:00
0 kg 5 reps R%1RME 0.50 m/s 1:30 kg 3 reps 70%1RME 0.70 m/s 2:00
Strength for High Velocity Force kg 3 reps 70%1RME 0.70 m/s 2:00
kg 5 reps 70%1RME 0.70 m/s 1:30
kg 5 reps 70%1RME 0.70 m/s 1:30 Bench Press - Barbell kg 3 reps 70%1RME 0.70 m/s 2:00
5RM and then two downsets with the last set 5+
24" Depth Jump Dumbbell Squat Jump w/Pause
kg 5 reps 78%1RME 0.45 m/s 2:00 18.14 kg * 3 reps
Ground Contact Time and Height are to be measured with GymAware of Force Plates
if available. Your jump height needs to be at least the same as the box height. If not, 0 kg 5 reps R%1RME 0.37 m/s 2:00 18.14 kg * 3 reps
lower the box. Distance refers to the height of the box, and height is in reference to kg 5 reps 73%1RME 0.55 m/s 2:00
jump height. 18.14 kg * 3 reps
kg R reps 73%1RME 0.55 m/s 2:00 18.14 kg * 3 reps
3 reps 0.3 m 30.48 cm Push Up (Plyometric - Continuous)
3 reps 0.3 m R cm
Lightened Method Jumps with Bands
The goal is maximum height, so make sure to rest between supersets. I have the
3 reps 0.3 m R cm power and height parameters for those that have a velocity instrument to measure. We 3 reps 00:00
use GymAware FLEX and RS. The FLEX unit is affordable to almost anyone. Let me 3 reps 00:00
3 reps 0.3 m R cm know if you want a discount code.
3 reps 00:00
Knee Health for Speed 3 reps 00:00
5 reps 0 cm 0W 2:00
Single Leg Squat - Counterbalance 5 reps 0 cm 0W 2:00 Lower Body Accessory
kg 6 reps 85%Difficulty 1:00 5 reps R cm 0W 2:00
kg 6 reps 85%Difficulty 1:00
DB Explosive Sprint Step Up
Hypertrophy for Symmetry The height should be at proper hip angle which is 82 degrees
kg 6 reps 85%Difficulty 1:00
Tricep Extension - Dip kg 6 reps 80%Difficulty 40 cm 1:00
nordic leg curls work to a 5RM weigthted at 9RPE and then -10% for 5+ kg 6 reps 80%Difficulty 40 cm 1:00
The weight if figured by subtracting the weight added from your own body weight.
kg 5 reps 78%1RME 8 RPE 00:00 kg 6 reps 80%Difficulty 40 cm 1:00
kg 8 reps 85%Difficulty 8 RPE 1:00
0 kg 5 reps R%1RME 9 RPE 00:00 Glute Ham Raise
kg 8 reps 85%Difficulty 8 RPE 1:00
kg R reps 73%1RME 9.5 RPE 00:00 Read the cues and watch the video. Add plate, dumbbell, or bands for load.
kg 8 reps 85%Difficulty 8 RPE 1:00
Bent Over Row - Barbell kg 8 reps 85%Difficulty 8 RPE 1:00
Ankle Strengthening Series for Sprinting work to a 5RM weigthted at 9RPE and then -10% for 5+ kg 8 reps 85%Difficulty 8 RPE 1:00
You will need a small plate like a 5 or 10lb plate.
kg 5 reps 78%1RME 8 RPE kg 8 reps 85%Difficulty 8 RPE 1:00
8 reps*
0 kg 8 reps R%1RME 9 RPE
8 reps*
kg R reps 73%1RME 9.5 RPE
8 reps*

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Andy's Power and Strength Program Athletic Performance Transmutation - Week 1

Upright Row - Kettlebell Barbell Hip Thrusts Back Elevated on Bench

Descent is slower than the ascent. kg 10 reps 85%Difficulty 8 RPE 00:00
kg 5 reps 85%Difficulty 2:00 kg 10 reps 85%Difficulty 8 RPE 00:00
kg 5 reps 85%Difficulty 2:00 kg 10 reps 90%Difficulty 9 RPE 00:00
kg 5 reps 90%Difficulty 2:00

* each side Page 21 of 59

 Andy's Power and Strength Program Athletic Performance Transmutation - Week 1

Day 4
Max Speed & Upper Power/Strength
Max Speed Warm Up
Jump Rope - Continuous
20 seconds bilateral, 20 seconds right leg, 20 seconds left leg, and finish 20 seconds
both legs.
1:20 00:00
Unilateral Standing Hip Abduction
8 reps* 00:00
Standing Unilateral Hip Extension
8 reps* 00:00
Side Lunge Warm Up
8 reps*
Stride Stretch - 90/90
6 reps* 00:30
6 reps* 00:30
90/90 Lift Offs
Two sets of 3 reps ea side holding the internal rotation 10 seconds ea rep.

3 reps* 00:30
3 reps* 00:30
Knee Hug to Lunge - with Rotation
13.72 m
13.72 m
Ankle Bound
15 m 00:00
15 m 00:00
Pillar Skip - Linear
10 m
10 m
10 m
Linear Bound - Continuous
Now we are just bounding with a focus on distance and short ground contact time.

25 m 00:00
25 m 00:00
25 m 00:00
Sprinting
00:00 27.43 m 7 RPE 2:00
00:00 27.43 m 8 RPE 2:00
00:00 36.58 m 9 RPE 2:00
R 36.58 m 10 RPE 2:00
R 36.58 m 10 RPE 2:00

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 Andy's Power and Strength Program Athletic Performance Transmutation - Week 1

Concurrent Power Development

Clean
Just make note of velocity for now.

kg 3 reps 80%1RME 0 m/s

kg 2 reps 85%1RME 0 m/s
kg 3 reps 80%1RME 0 m/s
kg 2 reps 85%1RME 0 m/s
kg 1 reps 90%1RME 0 m/s
Banded Rotational Chops
You can use bands or cables. The key is to use a load that allows for max power. Take
two minutes rest before beginning the next superset.
kg 5 reps* 65%Difficulty 2:00
kg 5 reps* 65%Difficulty 2:00
kg 5 reps* 65%Difficulty 2:00
kg 5 reps* 65%Difficulty 2:00
kg 5 reps* 65%Difficulty 2:00
Athletic Strength
Closegrip Bench Press
kg 3 reps 83%1RME 0.37 m/s 2:30
0 kg 3 reps R%1RME 0.31 m/s 2:30
kg 3 reps 78%1RME 0.45 m/s 2:30
kg R reps 78%1RME 0.45 m/s 2:30
Med Ball Punch with Drop Step
Only performed with first three sets of bench.

5.44 kg 6 reps*
5.44 kg 6 reps*
5.44 kg 6 reps*
Upper Body Accessory
Overhead Press - Standing Barbell
3RM at 9RPE/87.5%/0.39m/s and then -10% as many reps as possible.

kg 3 reps 83%1RME 0.46 m/s

0 kg 3 reps R%1RME 0.39 m/s
kg R reps 78%1RME 0.54 m/s
Pull Up
Use dumbbells or hang plates to load the pull up. Work to a 3RM at 9RPE then -10%
for 3+
kg 3 reps 83%1RME 8 RPE 1:30
0 kg 3 reps R%1RME 9 RPE 1:30
kg R reps 78%1RME 9 RPE 1:30
Ls (TRX)
12 reps 00:00
12 reps 00:00
12 reps 00:00

* each side Page 23 of 59

 Andy's Power and Strength Program Athletic Performance Transmutation - Week 2

Day 1 Day 2 Day 3

Acceleration & Lower High Velocity Strength Acceleration & Upper High Velocity Strength Speed Development & Lower High Velocity Power
Acceleration Warm Up Change of Direction Realization wk2 Athletic Speed Development Realization wk2
Walking Lunges Jump Rope - Continuous Standing Unilateral Hip Extension
10 reps* 15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds 8 reps* 00:00
both legs.
Unilateral Standing Hip Abduction 1:00 00:00
Side Lunge Warm Up
8 reps* 00:00 8 reps*
Prone Arm Arc
Side Lunge Warm Up Just a couple of keys: keep the neck relaxed with your forehead rested on the ground. Forward Lunge, Elbow to Instep - In Place with Rotation
8 reps* The movement should be slow and controlled. 8 reps*
Thoracic Extension in Squat 8 reps Hip Mobilization - Quadruped Tubing (Anterior to Posterior)
Reps performed slow and controlled for 8 reps per side approximately 45 seconds. Squat - Dumbbell (goblet) This is 30 sec ea leg
This one is to focus on stability while emphasizing max range of motion. This will be
8 reps* 00:45 00:30
performed with the same technique as a squat: feet shoulder width, knees track with
Forward Lunge, Elbow to Instep - In Place with Rotation first two toes, vertical torso, neutral spine, and eyes straight ahead. MQ - Hip IR
8 reps* kg 1 reps 85%Difficulty 00:30 1:30 3 reps* 00:30
Hip Mobilization - Quadruped Tubing (Anterior to Posterior) kg 1 reps 85%Difficulty 00:30 1:30 3 reps* 00:30
This is 30 sec ea leg Lateral Lunge Ankle Skip
00:30 8 reps* 13.72 m
MQ - Hip IR Worlds Best Hip IR Stretch 13.72 m

3 reps* 00:30 5 reps* 00:45 Pillar Skip - Linear

3 reps* 00:30 Glute Activation Side Plank Clam Shells 10 m
Power Skip - Vertical six reps ea side with a 5 sec hold each rep for two sets. 10 m

15 m 6 reps* 00:30 Lateral Bound - Continuous to Stabilize

15 m 6 reps* 00:30 Start with the opposite leg each set pausing the last rep aka the stabilizing rep 5
seconds.
Pillar Skip - Linear Carioca 5 reps 00:00
15 m I want the first two to be simple carioca, and the second two to be high knee.
5 reps 00:00
15 m 13.72 m
13.72 m
3 Hurdle Drill to Crossover to 10yd Acceleration
Get Ups - Up Position 1 reps* 9.14 m
13.72 m
00:00 13.72 m 8 RPE 2:00 1 reps* 9.14 m
13.72 m
00:00 13.72 m 9 RPE 2:00 1 reps* 9.14 m
R 13.72 m 10 RPE 2:00 Drop Crossover & Cut (Zig Zag) 1 reps* 9.14 m
Six cones at 3-4 yards apart covering 15 yards in total.
R 13.72 m 10 RPE 2:00
Linear Bound - Continuous
Sprinting Use the first two as a warm up.
30 m 00:00
We are going to sprint each workout now because to get really good at something you 00:00 13.72 m 8 RPE
need to do that thing. 30 m 00:00
00:00 13.72 m 9 RPE 30 m 00:00
00:00 20 m 9 RPE 2:00 R 13.72 m 10 RPE
R 20 m 10 RPE 2:00 R 13.72 m 10 RPE
Acceleration Run - Harness Resisted (Shoulders)
R 20 m 10 RPE 2:00 kg 30%BW 00:00 13.72 m
SL Bounding Series Realization wk2 kg 30%BW 00:00 13.72 m
Power Development
SL Jump to Explosive Cut kg 30%BW R 13.72 m
Hang Clean 5 reps* 20 m kg 30%BW R 13.72 m
Just keep these above the knees. However, I am thinking that it's best for you to use
the Alternative Exercise, while working on learning to clean from the power position. 5 reps* 20 m

kg 2 reps 88%1RME 7 RPE

kg 2 reps 88%1RME 7 RPE
kg 2 reps 88%1RME 7 RPE
kg 2 reps 90%1RME 8 RPE
kg 2 reps 90%1RME 8 RPE
* each side Page 24 of 59
 Andy's Power and Strength Program Athletic Performance Transmutation - Week 2

Medicine Ball Perpendicular Rotational Throw - Kneeling SL side to side tuck jumps Sprinting
5.44 kg 6 reps* 2:00 6 reps* 15 m We are going to sprint each workout now because to get really good at something you
need to do that thing.
5.44 kg 6 reps* 2:00 6 reps* 15 m
5.44 kg 6 reps* 2:00 00:00 10 m 9 RPE 2:00
SL Quick feet lateral hops 00:00 10 m 10 RPE 2:00
5.44 kg 6 reps* 2:00
12 m R 10 m 10 RPE 2:00
Strength for High Velocity Force 12 m R 10 m 10 RPE 2:00
Back Squat - Barbell SL quick feet medial - lateral jumps Power Development
Work up to a 5RM at 9RPE/82.5%/0.47m/s and then subtract 10% for 2x5 at max 6 reps* 10 m
velocity.
6 reps* 10 m
Power Clean from Medium Blocks
kg 5 reps 78%1RME 0.55 m/s 1:30 kg 3 reps 82%1RME 8 RPE 2:00
0 kg 5 reps R%1RME 0.47 m/s 1:30
Posture Supporting Strength kg 3 reps 87%1RME 9 RPE 2:00
kg 5 reps 73%1RME 0.65 m/s 1:30 Overhead Squat - Barbell 0 kg 3 reps R%1RME 9.5 RPE 2:00
kg 5 reps 73%1RME 0.65 m/s 1:30 Of course I want these as low as possible. I will need to do a few of my own videos.
Landmine Rotational Punch with Isometric
24" Depth Jump kg 3 reps 90%Difficulty 9 RPE 1:00 kg 6 reps* 90%Difficulty 9 RPE
Ground Contact Time and Height are to be measured with GymAware of Force Plates kg 3 reps 90%Difficulty 9 RPE 1:00 kg 6 reps* 90%Difficulty 9 RPE
if available. Your jump height needs to be at least the same as the box height. If not, kg 3 reps 90%Difficulty 9 RPE 1:00
lower the box. Distance refers to the height of the box, and height is in reference to kg 6 reps* 90%Difficulty 9 RPE
jump height. Banded Hip Flexion for Sprinting Power Development Contrast
3 reps 0.3 m 30.48 cm kg 8 reps* 50%Difficulty
kg 8 reps* 50%Difficulty
Front Squat - Barbell
3 reps 0.3 m R cm You can increase the weight if the velocity stays above .7m/s in the first 2-3 reps.
3 reps 0.3 m R cm kg 8 reps* 50%Difficulty
kg 3 reps 75%1RME 0.60 m/s 1:00
3 reps 0.3 m R cm Strength for High Velocity Force kg 3 reps 75%1RME 0.60 m/s 1:00
Knee Health for Speed Bench Press - Barbell kg 3 reps 75%1RME 0.60 m/s 1:00
5RM and then two downsets with the last set 5+ kg 3 reps 75%1RME 0.60 m/s 1:00
Single Leg Squat - Counterbalance
kg 6 reps 90%Difficulty 1:00 kg 5 reps 80%1RME 0.40 m/s 2:00 Dumbbell Squat Jump w/Pause
kg 6 reps 90%Difficulty 1:00 0 kg 5 reps R%1RME 0.34 m/s 2:00 22.68 kg * 3 reps
kg 6 reps 90%Difficulty 1:00 kg 5 reps 75%1RME 0.47 m/s 2:00 22.68 kg * 3 reps
kg R reps 75%1RME 0.47 m/s 2:00 22.68 kg * 3 reps
nordic leg curls
The weight if figured by subtracting the weight added from your own body weight. Push Up (Plyometric - Continuous) 22.68 kg * 3 reps
The goal is maximum height, so make sure to rest between supersets. I have the
kg 8 reps 90%Difficulty 9 RPE 1:00 power and height parameters for those that have a velocity instrument to measure. We
Lightened Method Jumps with Bands
kg 8 reps 90%Difficulty 9 RPE 1:00 use GymAware FLEX and RS. The FLEX unit is affordable to almost anyone. Let me 3 reps 00:00
know if you want a discount code.
kg 8 reps 90%Difficulty 9 RPE 1:00 3 reps 00:00
Ankle Strengthening Series for Sprinting 5 reps 0 cm 0W 2:00 3 reps 00:00
You will need a small plate like a 5 or 10lb plate. 5 reps 0 cm 0W 2:00 3 reps 00:00

8 reps* 5 reps R cm 0W 2:00 Lower Body Accessory

8 reps* Hypertrophy for Symmetry DB Explosive Sprint Step Up
8 reps* The height should be at proper hip angle which is 82 degrees
Tricep Extension - Dip
work to a 5RM weigthted at 9.5RPE and then -10% for 5+ kg 6 reps 85%Difficulty 40 cm 1:00
kg 5 reps 80%1RME 8.5 RPE 00:00 kg 6 reps 85%Difficulty 40 cm 1:00
0 kg 5 reps R%1RME 9.5 RPE 00:00 kg 6 reps 85%Difficulty 40 cm 1:00
kg R reps 75%1RME 9.5 RPE 00:00 Glute Ham Raise
Bent Over Row - Barbell kg 8 reps 90%Difficulty 9 RPE 1:00
work to a 5RM weigthted at 9.5RPE and then -10% for 5+ kg 8 reps 90%Difficulty 9 RPE 1:00
kg 5 reps 80%1RME 8.5 RPE kg 8 reps 90%Difficulty 9 RPE 1:00
0 kg 5 reps R%1RME 9.5 RPE
kg R reps 75%1RME 9.5 RPE

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Andy's Power and Strength Program Athletic Performance Transmutation - Week 2

Upright Row - Kettlebell Barbell Hip Thrusts Back Elevated on Bench

Descent is slower than the ascent. kg 10 reps 90%Difficulty 9 RPE 00:00
kg 5 reps 90%Difficulty 2:00 kg 10 reps 90%Difficulty 9 RPE 00:00
kg 5 reps 90%Difficulty 2:00 kg 10 reps 95%Difficulty 9.5 RPE 00:00
kg 5 reps 95%Difficulty 2:00

* each side Page 26 of 59

 Andy's Power and Strength Program Athletic Performance Transmutation - Week 2

Day 4
Max Speed & Upper Power/Strength
Max Speed Warm Up
Jump Rope - Continuous
20 seconds bilateral, 20 seconds right leg, 20 seconds left leg, and finish 20 seconds
both legs.
1:20 00:00
Standing Unilateral Hip Extension
8 reps* 00:00
Unilateral Standing Hip Abduction
8 reps* 00:00
Side Lunge Warm Up
8 reps*
Stride Stretch - 90/90
6 reps* 00:30
6 reps* 00:30
90/90 Lift Offs
Two sets of 3 reps ea side holding the internal rotation 10 seconds ea rep.

3 reps* 00:30
3 reps* 00:30
Knee Hug to Lunge - with Rotation
13.72 m
13.72 m
Ankle Bound
15 m 00:00
15 m 00:00
Pillar Skip - Linear
10 m
10 m
10 m
Linear Bound - Continuous
Now we are just bounding with a focus on distance and short ground contact time.

25 m 00:00
25 m 00:00
25 m 00:00
25 m 00:00
Sprinting
00:00 27.43 m 7 RPE 2:00
00:00 27.43 m 8 RPE 2:00
00:00 36.58 m 9 RPE 2:00
R 36.58 m 10 RPE 2:00
R 36.58 m 10 RPE 2:00

* each side Page 27 of 59

 Andy's Power and Strength Program Athletic Performance Transmutation - Week 2

Concurrent Power Development

Clean
Just make note of velocity for now. Work to a 1RM at a 9RPE after waves. Around
92-94%
kg 3 reps 83%1RME 0 m/s
kg 2 reps 88%1RME 0 m/s
kg 3 reps 83%1RME 0 m/s
kg 2 reps 88%1RME 0 m/s
kg 1 reps 90%1RME 0 m/s 00:00
0 kg 1 reps R%1RME 0 m/s 00:00
Banded Rotational Chops
You can use bands or cables. The key is to use a load that allows for max power. Take
two minutes rest before beginning the next superset.
kg 6 reps* 65%Difficulty 2:00
kg 6 reps* 65%Difficulty 2:00
kg 6 reps* 65%Difficulty 2:00
kg 6 reps* 65%Difficulty 2:00
kg 6 reps* 65%Difficulty 2:00
Athletic Strength
Closegrip Bench Press
kg 3 reps 85%1RME 0.34 m/s 2:30
0 kg 3 reps R%1RME 0.28 m/s 2:30
kg 3 reps 80%1RME 0.40 m/s 2:30
kg R reps 80%1RME 0.40 m/s 2:30
Med Ball Punch with Drop Step
Only performed with first three sets of bench.

6.8 kg 6 reps*
6.8 kg 6 reps*
6.8 kg 6 reps*
Upper Body Accessory
Overhead Press - Standing Barbell
3RM at 9.5RPE/90%/0.35m/s and then -10% as many reps as possible.

kg 3 reps 85%1RME 0.40 m/s

0 kg 3 reps R%1RME 0.35 m/s
kg R reps 80%1RME 0.50 m/s
Pull Up
Use dumbbells or hang plates to load the pull up. Work to a 3RM at 9RPE then -10%
for 3+
kg 3 reps 85%1RME 9 RPE 1:30
0 kg 3 reps R%1RME 9.5 RPE 1:30
kg R reps 80%1RME 8 RPE 1:30
Ls (TRX)
12 reps 00:00
12 reps 00:00
12 reps 00:00

* each side Page 28 of 59

 Andy's Power and Strength Program Athletic Performance Transmutation - Week 3

Day 1 Day 2 Day 3

Acceleration & Lower High Velocity Strength Acceleration & Upper High Velocity Strength Speed Development & Lower High Velocity Power
Acceleration Warm Up Change of Direction Realization wk3 Athletic Speed Development Realization wk3
Walking Lunges Jump Rope - Continuous Standing Unilateral Hip Extension
10 reps* 15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds 8 reps* 00:00
both legs.
Unilateral Standing Hip Abduction 1:00 00:00
Side Lunge Warm Up
8 reps* 00:00 8 reps*
Prone Arm Arc
Side Lunge Warm Up Just a couple of keys: keep the neck relaxed with your forehead rested on the ground. Forward Lunge, Elbow to Instep - In Place with Rotation
8 reps* The movement should be slow and controlled. 8 reps*
Thoracic Extension in Squat 8 reps Hip Mobilization - Quadruped Tubing (Anterior to Posterior)
Reps performed slow and controlled for 8 reps per side approximately 45 seconds. Squat - Dumbbell (goblet) This is 30 sec ea leg
This one is to focus on stability while emphasizing max range of motion. This will be
8 reps* 00:45 00:30
performed with the same technique as a squat: feet shoulder width, knees track with
Forward Lunge, Elbow to Instep - In Place with Rotation first two toes, vertical torso, neutral spine, and eyes straight ahead. MQ - Hip IR
8 reps* kg 1 reps 85%Difficulty 00:30 1:30 3 reps* 00:30
Hip Mobilization - Quadruped Tubing (Anterior to Posterior) kg 1 reps 85%Difficulty 00:30 1:30 3 reps* 00:30
This is 30 sec ea leg Lateral Lunge Ankle Skip
00:30 8 reps* 13.72 m
MQ - Hip IR Worlds Best Hip IR Stretch 13.72 m

3 reps* 00:30 5 reps* 00:45 Pillar Skip - Linear

3 reps* 00:30 Glute Activation Side Plank Clam Shells 10 m
Pop, Float, Skip - Med Ball (Goblet) six reps ea side with a 5 sec hold each rep for two sets. 10 m
The reps refer to the bilateral (both legs) jumps in the beginning. The goal is to not let 6 reps* 00:30 Lateral Bound - Continuous to Stabilize
the heels touch the ground.
6 reps* 00:30 Start with the opposite leg each set pausing the last rep aka the stabilizing rep 5
5 reps 10 m seconds.
5 reps 10 m
Carioca 5 reps 00:00
I want the first two to be simple carioca, and the second two to be high knee.
Pillar Skip - Linear 5 reps 00:00
13.72 m
10 m 13.72 m
3 Hurdle Drill to Crossover to 10yd Acceleration
10 m 13.72 m 1 reps* 9.14 m
Get Ups - Up Position 1 reps* 9.14 m
Drop Crossover & Cut (Zig Zag)
00:00 9.14 m 8 RPE 2:00 Six cones at 3-4 yards apart covering 15 yards in total. Linear Bound - Continuous
00:00 9.14 m 9 RPE 2:00 30 m 00:00
Use the first two as a warm up.
R 9.14 m 10 RPE 2:00 30 m 00:00
00:00 13.72 m 8 RPE
Sprinting 00:00 13.72 m 9 RPE
Acceleration Run - Harness Resisted (Shoulders)
We are going to sprint each workout now because to get really good at something you kg 30%BW 00:00 13.72 m
need to do that thing. R 13.72 m 10 RPE
kg 30%BW 00:00 13.72 m
00:00 10 m 9 RPE 2:00 SL Bounding Series Realization wk3 kg 30%BW R 13.72 m
R 10 m 10 RPE 2:00 SL Jump to Explosive Cut
R 10 m 10 RPE 2:00
Sprinting
3 reps* 15 m We are going to sprint each workout now because to get really good at something you
Power Development 3 reps* 15 m need to do that thing.

Hang Clean SL side to side tuck jumps 00:00 10 m 9 RPE 2:00

Just keep these above the knees. However, I am thinking that it's best for you to use 00:00 10 m 10 RPE 2:00
4 reps* 10 m
the Alternative Exercise, while working on learning to clean from the power position. R 10 m 10 RPE 2:00
4 reps* 10 m
kg 2 reps 85%1RME 7 RPE
kg 2 reps 85%1RME 7 RPE
kg 2 reps 85%1RME 7 RPE

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 Andy's Power and Strength Program Athletic Performance Transmutation - Week 3

Medicine Ball Perpendicular Rotational Throw - Kneeling SL Quick feet lateral hops Power Development
4.54 kg 6 reps* 2:00 10 m Power Clean from Medium Blocks
4.54 kg 6 reps* 2:00 10 m
kg 3 reps 80%1RME 2:00
4.54 kg 6 reps* 2:00 SL quick feet medial - lateral jumps kg 3 reps 80%1RME 2:00
Strength for High Velocity Force 6 reps* 10 m kg 3 reps 80%1RME 2:00
Back Squat - Barbell 6 reps* 10 m Landmine Rotational Punch with Isometric
kg 3 reps 70%1RME 0.70 m/s 1:30 Posture Supporting Strength kg 6 reps* 80%Difficulty 7 RPE
kg 3 reps 70%1RME 0.70 m/s 1:30 Overhead Squat - Barbell kg 6 reps* 80%Difficulty 7 RPE
kg 3 reps 70%1RME 0.70 m/s 1:30 Of course I want these as low as possible. I will need to do a few of my own videos. kg 6 reps* 80%Difficulty 7 RPE
24" Depth Jump kg 3 reps 80%Difficulty 7 RPE 1:00 Power Development Contrast
Ground Contact Time and Height are to be measured with GymAware of Force Plates kg 3 reps 80%Difficulty 7 RPE 1:00
if available. Your jump height needs to be at least the same as the box height. If not, Front Squat - Barbell
lower the box. Distance refers to the height of the box, and height is in reference to kg 3 reps 80%Difficulty 7 RPE 1:00 You can increase the weight if the velocity stays above .7m/s in the first 2-3 reps.
jump height.
Banded Hip Flexion for Sprinting kg 3 reps 65%1RME 0.75 m/s 2:00
3 reps 0.3 m 30.48 cm kg 8 reps* 50%Difficulty kg 3 reps 65%1RME 0.75 m/s 2:00
3 reps 0.3 m R cm kg 8 reps* 50%Difficulty kg 3 reps 65%1RME 0.75 m/s 2:00
3 reps 0.3 m R cm kg 8 reps* 50%Difficulty Dumbbell Squat Jump w/Pause
Knee Health for Speed Strength for High Velocity Force 18.14 kg * 3 reps
Single Leg Squat - Counterbalance Bench Press - Barbell 18.14 kg * 3 reps
The velocity is in reference to the first 2-3 reps, but avoid a velocity loss of 30% or 18.14 kg * 3 reps
kg 6 reps 75%Difficulty 1:00
more.
kg 6 reps 75%Difficulty 1:00 Squat Jump - Continuous
kg 6 reps 75%Difficulty 1:00 kg 5 reps 70%1RME 0.53 m/s 2:00 3 reps
kg 5 reps 70%1RME 0.53 m/s 2:00 3 reps
nordic leg curls kg 5 reps 70%1RME 0.53 m/s 2:00
The weight if figured by subtracting the weight added from your own body weight. 3 reps

kg 6 reps 85%Difficulty 8 RPE 1:00

Push Up (Plyometric - Continuous) Lower Body Accessory
The goal is maximum height, so make sure to rest between supersets. I have the
kg 6 reps 85%Difficulty 8 RPE 1:00 power and height parameters for those that have a velocity instrument to measure. We DB Explosive Sprint Step Up
kg 6 reps 85%Difficulty 8 RPE 1:00 use GymAware FLEX and RS. The FLEX unit is affordable to almost anyone. Let me The height should be at proper hip angle which is 82 degrees
know if you want a discount code.
Ankle Strengthening Series for Sprinting kg 6 reps 80%Difficulty 40 cm 1:00
You will need a small plate like a 5 or 10lb plate. 5 reps 0 cm 0W 2:00 kg 6 reps 80%Difficulty 40 cm 1:00
8 reps* 5 reps 0 cm 0W 2:00 kg 6 reps 80%Difficulty 40 cm 1:00
8 reps* 5 reps R cm 0W 2:00
Glute Ham Raise
8 reps* Hypertrophy for Symmetry kg 6 reps 80%Difficulty 7 RPE 1:00
Tricep Extension - Dip kg 6 reps 80%Difficulty 7 RPE 1:00
Deload kg 6 reps 80%Difficulty 7 RPE 1:00
kg 5 reps 78%1RME 8 RPE 00:00 Barbell Hip Thrusts Back Elevated on Bench
kg 5 reps 78%1RME 8 RPE 00:00 kg 10 reps 80%Difficulty 7.5 RPE 00:00
kg 5 reps 78%1RME 8 RPE 00:00 kg 10 reps 80%Difficulty 7.5 RPE 00:00
Bent Over Row - Barbell kg 10 reps 80%Difficulty 7.5 RPE 00:00
work to a 5RM weigthted at 9RPE and then -10% for 5+

kg 5 reps 78%1RME 8 RPE

0 kg 8 reps R%1RME 9 RPE
kg R reps 73%1RME 9.5 RPE

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Andy's Power and Strength Program Athletic Performance Transmutation - Week 3

Upright Row - Kettlebell

Descent is slower than the ascent.

kg 5 reps 80%Difficulty 2:00

kg 5 reps 80%Difficulty 2:00
kg 5 reps 80%Difficulty 2:00

* each side Page 31 of 59

 Andy's Power and Strength Program Athletic Performance Transmutation - Week 3

Day 4
Max Speed & Upper Power/Strength
Max Speed Warm Up
Jump Rope - Continuous
20 seconds bilateral, 20 seconds right leg, 20 seconds left leg, and finish 20 seconds
both legs.
1:20 00:00
Standing Unilateral Hip Extension
8 reps* 00:00
Unilateral Standing Hip Abduction
8 reps* 00:00
Side Lunge Warm Up
8 reps*
Stride Stretch - 90/90
6 reps* 00:30
6 reps* 00:30
90/90 Lift Offs
Two sets of 3 reps ea side holding the internal rotation 10 seconds ea rep.

3 reps* 00:30
3 reps* 00:30
Knee Hug to Lunge - with Rotation
13.72 m
13.72 m
Ankle Bound
15 m 00:00
15 m 00:00
Pillar Skip - Linear
10 m
10 m
Linear Bound - Continuous
Now we are just bounding with a focus on distance and short ground contact time.

30 m 00:00
30 m 00:00
Sprinting
00:00 27.43 m 7 RPE 2:00
00:00 27.43 m 8 RPE 2:00
00:00 36.58 m 9 RPE 2:00
R 36.58 m 10 RPE 2:00
Concurrent Power Development
Cleans - Barbell
***I suggest using the alternative exercise and practice the clean from power position.

kg 2 reps 80%1RME 2:00

kg 2 reps 80%1RME 2:00
kg 2 reps 80%1RME 2:00

* each side Page 32 of 59

 Andy's Power and Strength Program Athletic Performance Transmutation - Week 3

Banded Rotational Chops

You can use bands or cables. The key is to use a load that allows for max power. Take
two minutes rest before beginning the next superset.
kg 5 reps* 65%Difficulty 2:00
kg 5 reps* 65%Difficulty 2:00
kg 5 reps* 65%Difficulty 2:00
Athletic Strength
Closegrip Bench Press
kg 3 reps 83%1RME 0.37 m/s 2:30
kg 3 reps 83%1RME 0.37 m/s 2:30
kg 3 reps 83%1RME 0.37 m/s 2:30
Med Ball Punch with Drop Step
Only performed with first three sets of bench.

4.54 kg 5 reps*
4.54 kg 5 reps*
4.54 kg 5 reps*
Upper Body Accessory
Overhead Press - Standing Barbell
Deload

kg 3 reps 83%1RME 0.46 m/s

kg 3 reps 83%1RME 0.46 m/s
kg 3 reps 83%1RME 0.46 m/s
Pull Up
Use dumbbells or hang plates to load the pull up. Work to a 3RM at 10RPE then -10%
for 3+
kg 3 reps 87%1RME 9 RPE 1:30
0 kg 3 reps R%1RME 10 RPE 1:30
kg R reps 82%1RME 9.5 RPE 1:30
Ls (TRX)
12 reps 00:00
12 reps 00:00
12 reps 00:00

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 Andy's Power and Strength Program Athletic Performance Transmutation - Week 4

Day 1 Day 2 Day 3

Acceleration & Lower High Velocity Strength Acceleration & Upper High Velocity Strength Speed Development & Lower High Velocity Power
Acceleration Warm Up Change of Direction Realization wk4 Athletic Speed Development Realization wk4
Walking Lunges Jump Rope - Continuous Standing Unilateral Hip Extension
10 reps* 15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds 8 reps* 00:00
both legs.
Unilateral Standing Hip Abduction 1:00 00:00
Side Lunge Warm Up
8 reps* 00:00 8 reps*
Prone Arm Arc
Side Lunge Warm Up Just a couple of keys: keep the neck relaxed with your forehead rested on the ground. Forward Lunge, Elbow to Instep - In Place with Rotation
8 reps* The movement should be slow and controlled. 8 reps*
Thoracic Extension in Squat 8 reps Hip Mobilization - Quadruped Tubing (Anterior to Posterior)
Reps performed slow and controlled for 8 reps per side approximately 45 seconds. Squat - Dumbbell (goblet) This is 30 sec ea leg
This one is to focus on stability while emphasizing max range of motion. This will be
8 reps* 00:45 00:30
performed with the same technique as a squat: feet shoulder width, knees track with
Forward Lunge, Elbow to Instep - In Place with Rotation first two toes, vertical torso, neutral spine, and eyes straight ahead. MQ - Hip IR
8 reps* kg 1 reps 85%Difficulty 00:30 1:30 3 reps* 00:30
Hip Mobilization - Quadruped Tubing (Anterior to Posterior) kg 1 reps 85%Difficulty 00:30 1:30 3 reps* 00:30
This is 30 sec ea leg Lateral Lunge Ankle Skip
00:30 8 reps* 13.72 m
MQ - Hip IR Worlds Best Hip IR Stretch 13.72 m

3 reps* 00:30 5 reps* 00:45 Pillar Skip - Linear

3 reps* 00:30 Glute Activation Side Plank Clam Shells 10 m
Pop, Float, Skip - Med Ball (Goblet) six reps ea side with a 5 sec hold each rep for two sets. 10 m
The reps refer to the bilateral (both legs) jumps in the beginning. The goal is to not let 6 reps* 00:30 Lateral Bound - Continuous to Stabilize
the heels touch the ground.
6 reps* 00:30 Start with the opposite leg each set pausing the last rep aka the stabilizing rep 5
5 reps 10 m seconds.
5 reps 10 m
Carioca 5 reps 00:00
I want the first two to be simple carioca, and the second two to be high knee.
Pillar Skip - Linear 5 reps 00:00
13.72 m 5 reps 00:00
10 m 13.72 m 5 reps 00:00
10 m 13.72 m
3 Hurdle Drill to Crossover to 10yd Acceleration
Get Ups - Up Position 13.72 m
1 reps* 9.14 m
00:00 13.72 m 8 RPE 2:00 Drop Crossover & Cut (Zig Zag) 1 reps* 9.14 m
00:00 13.72 m 9 RPE 2:00 Six cones at 3-4 yards apart covering 15 yards in total.
1 reps* 9.14 m
R 13.72 m 10 RPE 2:00
Use the first two as a warm up. 1 reps* 9.14 m
Sprinting 00:00 13.72 m 9 RPE
We are going to sprint each workout now because to get really good at something you Linear Bound - Continuous
need to do that thing. R 13.72 m 10 RPE 30 m 00:00
R 13.72 m 10 RPE 30 m 00:00
00:00 20 m 9 RPE 2:00
R 13.72 m 10 RPE 30 m 00:00
R 20 m 10 RPE 2:00
R 20 m 10 RPE 2:00 SL Bounding Series Realization wk4 30 m 00:00

SL Jump to Explosive Cut

5 reps* 20 m
5 reps* 20 m
5 reps* 20 m

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 Andy's Power and Strength Program Athletic Performance Transmutation - Week 4

Power Development SL side to side tuck jumps Acceleration Run - Harness Resisted (Shoulders)
Hang Clean 6 reps* 15 m kg 35%BW 00:00 13.72 m
Just keep these above the knees. Waves working to a 1RM at 9.5RPE 6 reps* 15 m kg 35%BW 00:00 13.72 m
6 reps* 15 m kg 35%BW R 13.72 m
kg 2 reps 88%1RME 9 RPE
SL Quick feet lateral hops kg 25%BW R 13.72 m
kg 1 reps 93%1RME 9 RPE
kg 2 reps 88%1RME 9 RPE 12 m Sprinting
kg 1 reps 93%1RME 8 RPE 12 m We are going to sprint each workout now because to get really good at something you
need to do that thing.
0 kg 1 reps R%1RME 9.5 RPE 12 m
00:00 10 m 9 RPE 2:00
Medicine Ball Perpendicular Rotational Throw - Kneeling SL quick feet medial - lateral jumps 00:00 10 m 10 RPE 2:00
6.8 kg 5 reps* 2:00 6 reps* 10 m R 10 m 10 RPE 2:00
6.8 kg 5 reps* 2:00 6 reps* 10 m R 10 m 10 RPE 2:00
6.8 kg 5 reps* 2:00 6 reps* 10 m
6.8 kg 5 reps* 3:00
Power Development
Posture Supporting Strength
6.8 kg 5 reps* 2:00 Power Clean from Medium Blocks
Overhead Squat - Barbell kg 3 reps 85%Difficulty 8 RPE 2:00
Strength for High Velocity Force Of course I want these as low as possible. I will need to do a few of my own videos.
Let's work up to a 5RM. kg 3 reps 90%Difficulty 9.5 RPE 2:00
Back Squat - Barbell 0 kg 2 reps R%Difficulty 10 RPE 2:00
Max 5RM at 0.45m/s or 9.5 RPE or around 85%, and then -10% for 2x5 kg 3 reps 90%Difficulty 9 RPE 1:00
kg 5 reps 80%1RME 0.50 m/s 1:30 kg 3 reps 95%Difficulty 9.5 RPE 1:00 Landmine Rotational Punch with Isometric
0 kg 5 reps R%1RME 0.45 m/s 1:30 0 kg 3 reps R%Difficulty 10 RPE 1:00 kg 6 reps* 90%Difficulty 9 RPE
kg 5 reps 75%1RME 0.60 m/s 1:30 Banded Hip Flexion for Sprinting kg 6 reps* 95%Difficulty 9.5 RPE
kg 5 reps 75%1RME 0.60 m/s 1:30 0 kg 6 reps* R%Difficulty 10 RPE
kg 8 reps* 50%Difficulty
24" Depth Jump kg 8 reps* 50%Difficulty Power Development Contrast
Ground Contact Time and Height are to be measured. kg 8 reps* 50%Difficulty Front Squat - Barbell
3 reps 0.3 m 30.48 cm Strength for High Velocity Force You can increase the weight if the velocity stays above .7m/s in the first 2-3 reps.
3 reps 0.3 m R cm kg 3 reps 80%1RME 0.50 m/s 2:00
Bench Press - Barbell
3 reps 0.3 m R cm The velocity is in reference to the first 2-3 reps, but avoid a velocity loss of 30% or kg 3 reps 80%1RME 0.50 m/s 2:00
3 reps 0.3 m R cm more. Work to a 5RM at 10RPE kg 3 reps 80%1RME 0.50 m/s 2:00
Speed Knee Health kg 5 reps 81%1RME 0.39 m/s 2:00 kg 3 reps 80%1RME 0.50 m/s 2:00
0 kg 5 reps R%1RME 0.33 m/s 2:00 Dumbbell Squat Jump w/Pause
Single Leg Squat - Counterbalance
kg 5 reps 78%1RME 0.44 m/s 2:00 27.22 kg * 3 reps
kg 6 reps 90%Difficulty 1:00
kg 5 reps 78%1RME 0.44 m/s 2:00 27.22 kg * 3 reps
kg 6 reps 90%Difficulty 1:00
kg 6 reps 95%Difficulty 1:00 Push Up (Plyometric - Continuous) 27.22 kg * 3 reps
The goal is maximum height, so make sure to rest between supersets. I have the 27.22 kg * 3 reps
nordic leg curls power and height parameters for those that have a velocity instrument to measure. We
The weight if figured by subtracting the weight added from your own body weight. use GymAware FLEX and RS. The FLEX unit is affordable to almost anyone. Let me Lightened Method Jumps with Bands
Work to an 8RM max. know if you want a discount code.
3 reps 00:00
kg 8 reps 90%Difficulty 9 RPE 1:00 5 reps 0 cm 0W 2:00 3 reps 00:00
kg 8 reps 95%Difficulty 9.5 RPE 1:00 5 reps 0 cm 0W 2:00 3 reps 00:00
0 kg 8 reps R%Difficulty 10 RPE 1:00 5 reps R cm 0W 2:00 3 reps 00:00
Ankle Strengthening Series for Sprinting Hypertrophy for Symmetry Lower Body Accessory
You will need a small plate like a 5 or 10lb plate.
Tricep Extension - Dip DB Explosive Sprint Step Up
8 reps* work to a 5RM weigthted at 10RPE and then -10% for 5+ The height should be at proper hip angle which is 82 degrees
8 reps*
kg 5 reps 82%1RME 9 RPE 00:00 kg 5 reps 85%Difficulty 40 cm 1:00
8 reps*
0 kg 5 reps R%1RME 10 RPE 00:00 kg 5 reps 90%Difficulty 40 cm 1:00
kg R reps 77%1RME 10 RPE 00:00 kg 5 reps 95%Difficulty 40 cm 1:00

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Andy's Power and Strength Program Athletic Performance Transmutation - Week 4

Bent Over Row - Barbell Glute Ham Raise

work to a 5RM weigthted at 10RPE and then -10% for 5+ kg 6 reps 90%Difficulty 9 RPE 1:00
kg 5 reps 82%1RME 9 RPE kg 6 reps 95%Difficulty 9.5 RPE 1:00
0 kg 8 reps R%1RME 10 RPE 0 kg 6 reps R%Difficulty 10 RPE 1:00
kg R reps 77%1RME 10 RPE Barbell Hip Thrusts Back Elevated on Bench
Upright Row - Kettlebell Work up to an 10RM at 10RPE on final set.
Descent is slower than the ascent. kg 10 reps 90%Difficulty 9 RPE 00:00
kg 5 reps 90%Difficulty 2:00 kg 10 reps 95%Difficulty 9.5 RPE 00:00
kg 5 reps 95%Difficulty 2:00 0 kg 10 reps R%Difficulty 10 RPE 00:00
kg 5 reps 100%Difficulty 2:00

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 Andy's Power and Strength Program Athletic Performance Transmutation - Week 4

Day 4
Max Speed & Upper Power/Strength
Max Speed Warm Up
Jump Rope - Continuous
20 seconds bilateral, 20 seconds right leg, 20 seconds left leg, and finish 20 seconds
both legs.
1:20 00:00
Standing Unilateral Hip Extension
8 reps* 00:00
Unilateral Standing Hip Abduction
8 reps* 00:00
Side Lunge Warm Up
8 reps*
Stride Stretch - 90/90
6 reps* 00:30
6 reps* 00:30
90/90 Lift Offs
Two sets of 3 reps ea side holding the internal rotation 10 seconds ea rep.

3 reps* 00:30
3 reps* 00:30
Knee Hug to Lunge - with Rotation
13.72 m
13.72 m
Ankle Bound
15 m 00:00
15 m 00:00
Pillar Skip - Linear
15 m
15 m
15 m
Linear Bound - Continuous
Now we are just bounding with a focus on distance and short ground contact time.

30 m 00:00
30 m 00:00
30 m 00:00
30 m 00:00
Sprinting
00:00 27.43 m 7 RPE 2:00
00:00 27.43 m 8 RPE 2:00
00:00 36.58 m 9 RPE 2:00
R 36.58 m 10 RPE 2:00
R 36.58 m 10 RPE 2:00

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 Andy's Power and Strength Program Athletic Performance Transmutation - Week 4

Concurrent Power Development

Clean
Just make note of velocity for now. Work to a 1RM at a 9.5RPE after waves. Around
95-97%
kg 2 reps 83%1RME 0 m/s
kg 2 reps 83%1RME 0 m/s
kg 1 reps 88%1RME 0 m/s
kg 1 reps 93%1RME 0 m/s 00:00
0 kg 1 reps R%1RME 0 m/s 00:00
Banded Rotational Chops
You can use bands or cables. The key is to use a load that allows for max power. Take
two minutes rest before beginning the next superset.
kg 8 reps* 65%Difficulty 2:00
kg 8 reps* 65%Difficulty 2:00
kg 8 reps* 65%Difficulty 2:00
kg 8 reps* 65%Difficulty 2:00
kg 8 reps* 65%Difficulty 2:00
Athletic Strength
Closegrip Bench Press
kg 3 reps 87%1RME 0.31 m/s 2:30
0 kg 3 reps R%1RME 0.26 m/s 2:30
kg 3 reps 82%1RME 0.37 m/s 2:30
kg R reps 82%1RME 0.37 m/s 2:30
Med Ball Punch with Drop Step
Only performed with first three sets of bench.

8.16 kg 6 reps*
8.16 kg 6 reps*
8.16 kg 6 reps*
Upper Body Accessory
Overhead Press - Standing Barbell
3RM at 10RPE/92%/0.31m/s and then -10% as many reps as possible.

kg 3 reps 87%1RME 0.37 m/s

0 kg 3 reps R%1RME 0.31 m/s
kg R reps 82%1RME 0.46 m/s
Pull Up
Use dumbbells or hang plates to load the pull up. Work to a 3RM at 10RPE then -10%
for 3+
kg 3 reps 87%1RME 9 RPE 1:30
0 kg 3 reps R%1RME 10 RPE 1:30
kg R reps 82%1RME 10 RPE 1:30
Ls (TRX)
12 reps 00:00
12 reps 00:00
12 reps 00:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 1

Day 1 Day 2 Day 3

Acceleration & Lower High Velocity Strength Speed Development & Upper High Velocity Strength COD & Lower High Velocity Power
Acceleration Warm Up Realization/Peak wk1 Athletic Speed Development Warm Up Realization/Peak wk1 Change of Direction Warm Up Realization/Peak wk1
Walking Lunges Jump Rope - Continuous Jump Rope - Continuous
10 reps* 20 seconds bilateral, 20 seconds right leg, 20 seconds left leg, and finish 20 seconds 15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds
both legs. both legs.
Side Lunge Warm Up 1:20 00:00 1:00 00:00
8 reps* 1:00 00:00
Goblet Squat Holds
Forward Lunge, Elbow to Instep - Kneeling in Place kg 1 reps 85%Difficulty 00:30 1:30 Prone Arm Arc
8 reps* Just a couple of keys: keep the neck relaxed with your forehead rested on the ground.
Side Lunge Warm Up The movement should be slow and controlled.
Hip Mobilization - Half Kneeling w/ Elbow to Instep 8 reps*
This is 30 sec ea leg 8 reps

00:30
Prone Arm Arc Thoracic Extension in Squat
Just a couple of keys: keep the neck relaxed with your forehead rested on the ground. Reps performed slow and controlled for 8 reps per side approximately 45 seconds.
MQ - Hip IR The movement should be slow and controlled.
8 reps* 00:45
3 reps* 00:30 8 reps
3 reps* 00:30 Squat - Dumbbell (goblet)
Heel to Glute - to Inverted Hamstring This one is to focus on stability while emphasizing max range of motion. This will be
Heel to Glute - to Inverted Hamstring 13.72 m performed with the same technique as a squat: feet shoulder width, knees track with
first two toes, vertical torso, neutral spine, and eyes straight ahead.
13.72 m 13.72 m
13.72 m Leg Cradle - Moving Forward kg 1 reps 85%Difficulty 00:30 1:30
Power Skip - Vertical kg 1 reps 85%Difficulty 00:30 1:30
13.72 m
10 m Lateral Lunge
Knee Hug to Lunge
10 m 8 reps*
13.72 m
Pillar Skip - Linear Worlds Best Hip IR Stretch
Pillar Skip - Linear
10 m 5 reps* 00:45
9.14 m
10 m Glute Activation Side Plank Clam Shells
9.14 m
10 yd Pillar skip + 10 yd sprint six reps ea side with a 5 sec hold each rep for two sets.
Sprinting
10 yd of Pillar Skip + 10yd sprint 6 reps* 00:30
We are going to sprint each workout now because to get really good at something you
18.29 m need to do that thing.
Crossover Pillar Skip
18.29 m 15 m 2:00 13.72 m
Linear Bound - Continuous 15 m 2:00 13.72 m
30 m 8 RPE 00:00 Back Pedal to 8yd Acceleration 13.72 m
30 m 9 RPE 00:00 This is 4 yards backpedal plus 8 yd acceleration 13.72 m
30 m 9 RPE 00:00 10.97 m 9 RPE 2:00 Drop Step Skip
half kneeling acceleration sprint 10.97 m 10 RPE 2:00 18.29 m
9.14 m 10.97 m 10 RPE 2:00 18.29 m
9.14 m 10.97 m 10 RPE 2:00
Rotational Bound - 90 Degree Countermovement Quick to Stabilization
9.14 m Mirror Drill 2 reps*
Acceleration Potentiation Realization/Peak wk1 00:10 2 reps*
00:10
Acceleration Run - Load And Release 00:10
Change of Direction Realization/Peak wk1
resist for 10yd/m and then sprint the rest of the way
00:10 SL Jump to Explosive Cut
kg 25%BW 00:00 9.14 m 00:00
4 reps* 20 m
kg 25%BW 00:00 9.14 m 00:00
4 reps* 20 m
kg 25%BW 00:00 9.14 m 00:00
kg 25%BW R 9.14 m 00:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 1

Sprinting Posture Supporting Strength SL side to side tuck jumps

00:00 9.14 m 9 RPE 2:00 snatch balance 6 reps* 15 m
00:00 9.14 m 9 RPE 00:00 6 reps* 15 m
kg 3 reps 80%Difficulty 7 RPE 1:00
00:00 9.14 m 10 RPE 2:00 6 Yd Star Drill - Crossover to Acceleration/Deceleration
kg 3 reps 80%Difficulty 7 RPE 1:00
R 9.14 m 10 RPE 2:00
kg 3 reps 80%Difficulty 7 RPE 1:00 1 reps* 00:00 32.92 m
Power Development 1 reps* 00:00 32.92 m
2 Inch Lift Half Kneeling Front Heel Hovering
Hang Clean Below Knee Here's a major key: I want the ball of your foot on a plate with your heel off making this 1 reps* 00:00 32.92 m
an isometric hold for your calf. I will make a video to show more clearly. 3 reps of the
No velocity prescription, but add the readout for long term tracking. lift and then 20 second Isometric hold ea set on ea side. Power Development
kg 2 reps 80%1RME 0 m/s 1:30 Cleans - Barbell (Off Blocks)
3 reps* 00:20
kg 2 reps 80%1RME 0 m/s 1:30 Working to a 2RM at 9 RPE so around 90%.
3 reps* 00:20
kg 1 reps 85%1RME 0 m/s 1:30
3 reps* 00:20 kg 2 reps 80%Difficulty 7 RPE 2:00
kg 1 reps 85%1RME 0 m/s 1:30
Strength for High Velocity Force kg 2 reps 85%Difficulty 8 RPE 2:00
kg 1 reps 85%1RME 0 m/s 1:30
0 kg 2 reps R%Difficulty 9 RPE 2:00
Banded Hip Flexion for Sprinting Bench Press - Barbell
Standing Triple Jump
kg 8 reps* 50%Difficulty kg 3 reps 83%1RME 0.37 m/s 2:30
0m 00:00
kg 8 reps* 50%Difficulty 0 kg 3 reps R%1RME 0.31 m/s 2:30
Rm 00:00
kg 8 reps* 50%Difficulty kg 3 reps 78%1RME 0.45 m/s 2:30
Rm 00:00
kg 8 reps* 50%Difficulty kg 3 reps 78%1RME 0.45 m/s 2:30
kg 8 reps* 50%Difficulty Power Development Contrast
Push Up Alternating over block (Plyometric-Continuous)
Strength for High Velocity Force 6 reps 2:00 Front Squat with Bands
6 reps 2:00 kg 1 reps 83%1RME 0.47 m/s 2:00
high bar back squat
6 reps 2:00 kg 3 reps 60%1RME 0.83 m/s 2:00
kg 3 reps 78%1RME 0.55 m/s 1:30
6 reps 2:00 kg 3 reps 60%1RME 0.83 m/s 2:00
kg 3 reps 83%1RME 0.47 m/s 1:30
6 reps 2:00 kg 3 reps 60%1RME 0.83 m/s 2:00
0 kg 3 reps R%1RME 0.43 m/s 1:30
Hypertrophy for Symmetry kg 3 reps 60%1RME 0.83 m/s 2:00
kg 3 reps 78%1RME 0.55 m/s 1:30
kg 3 reps 78%1RME 0.55 m/s 1:30 Kettlebell Figure 8 Lateral Jumps
DB Triceps extension 2 Arms
11.34 kg 3 reps*
Depth Jump 30" + Jump Repeat kg 6 reps 85%Difficulty 00:00
11.34 kg 3 reps*
The first rep is depth jump and then three repeat jumps tracking height and ground kg 6 reps 85%Difficulty 00:00
contact time. 11.34 kg 3 reps*
kg 6 reps 85%Difficulty 00:00
4 reps 00:00 76.2 cm 11.34 kg 3 reps*
kg 6 reps 85%Difficulty 00:00
4 reps 00:00 76.2 cm 11.34 kg 3 reps*
Bent Over Row - Dumbbell
4 reps 00:00 76.2 cm Lightened Method Jumps with Bands
kg * 8 reps 85%Difficulty
4 reps 00:00 76.2 cm 3 reps 00:00
kg * 8 reps 85%Difficulty
4 reps 00:00 76.2 cm 3 reps 00:00
kg * 8 reps 85%Difficulty
Knee Health for Speed 3 reps 00:00
kg * 8 reps 85%Difficulty
3 reps 00:00
RDLs from Deficit with Bands TRX Ls + Ms 3 reps 00:00
kg 5 reps 85%Difficulty 1:30 10 reps* 00:00
kg 5 reps 85%Difficulty 1:30
Bound - Lateral
10 reps* 00:00
This is three each leg. Focus: bounding as far as possible with as little ground contact
kg 5 reps 85%Difficulty 1:30 10 reps* 00:00 as possible.
kg 5 reps 85%Difficulty 1:30 10 reps* 00:00 6 reps
Single Leg Squat - Goblet 6 reps
kg 6 reps 85%Difficulty 1:00 6 reps
kg 6 reps 85%Difficulty 1:00 6 reps
kg 6 reps 85%Difficulty 1:00 6 reps
kg 6 reps 85%Difficulty 1:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 1

nordic leg curls Lower Body Strength Accessories

5 reps 1:00 Deadlift with Bands
5 reps 1:00
kg 1 reps 85%1RME 0.35 m/s 2:00
5 reps 1:00
kg 3 reps 70%1RME 0.55 m/s 1:00
5 reps 1:00
kg 3 reps 70%1RME 0.55 m/s 1:00
kg 3 reps 70%1RME 0.55 m/s 1:00
kg 3 reps 70%1RME 0.55 m/s 1:00
Step Up - Dumbbell
kg * 5 reps* 85%Difficulty 40 cm 1:00
kg * 5 reps* 85%Difficulty 40 cm 1:00
kg * 5 reps* 85%Difficulty 40 cm 1:00
Barbell Hip Thrusts Back Elevated on Bench
kg 8 reps 85%Difficulty 00:00
kg 8 reps 85%Difficulty 00:00
kg 8 reps 85%Difficulty 00:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 1

Day 4
Max Speed & Upper High Velocity Power
Linear Speed Warm Up Realization/Peak wk1
Jump Rope - Continuous
20 seconds bilateral, 20 seconds right leg, 20 seconds left leg, and finish 20 seconds
both legs.
1:20 00:00
Unilateral Standing Hip Abduction
8 reps* 00:00
Heel to Glute - to Inverted Hamstring
13.72 m
13.72 m
Knee Hug to Lunge
13.72 m
Leg Cradle - Moving Forward
13.72 m
Side Lunge Warm Up
8 reps*
Ankle Bound
15 m 00:00
15 m 00:00
Pillar Skip - Linear
10 m
10 m
Pop/Float Skip - Horizontal
10 m
10 m
Linear Bound - Continuous
Now we are just bounding with a focus on distance and short ground contact time.

15 m 00:00
15 m 00:00
Sprinting
00:00 27.43 m 7 RPE 2:00
00:00 27.43 m 8 RPE 2:00
00:00 36.58 m 8 RPE 2:00
00:00 36.58 m 9 RPE 2:00
R 36.58 m 10 RPE 2:00
R 36.58 m 10 RPE 2:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 1

Athletic Power
Cleans - Barbell
kg 2 reps 83%1RME 2:00
kg 1 reps 88%1RME 2:00
kg 2 reps 83%1RME 2:00
kg 1 reps 88%1RME 2:00
kg 1 reps 93%1RME 2:00
Dynamic Hip Flexor Force Absorption
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
Upper Body Strength
Closegrip Bench with Bands
kg 1 reps 80%1RME 0.40 m/s 00:00
kg 5 reps 60%1RME 0.65 m/s 00:00
kg 5 reps 60%1RME 0.65 m/s 00:00
kg 5 reps 60%1RME 0.65 m/s 00:00
kg 5 reps 60%1RME 0.65 m/s 00:00
Med Ball Partner Rotational Throws
5.44 kg 5 reps*
5.44 kg 5 reps*
5.44 kg 5 reps*
5.44 kg 5 reps*
5.44 kg 5 reps*
Upper Body Accessory
Pull Down - Half Kneeling Cable
kg 10 reps* 85%Difficulty
kg 10 reps* 85%Difficulty
kg 10 reps* 85%Difficulty
kg 10 reps* 90%Difficulty
Shoulder Front Raise Plate
kg 10 reps 85%Difficulty 8 RPE 00:00
kg 10 reps 85%Difficulty 8 RPE 00:00
kg 10 reps 85%Difficulty 8 RPE 00:00
kg 10 reps 90%Difficulty 9 RPE 00:00
Axle Bar Biceps Curl
kg 10 reps 85%Difficulty 00:00
kg 10 reps 85%Difficulty 00:00
kg 10 reps 85%Difficulty 00:00
kg 10 reps 90%Difficulty 00:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 2

Day 1 Day 2 Day 3

Acceleration & Lower High Velocity Strength Speed Development & Upper High Velocity Strength COD & Lower High Velocity Power
Acceleration Warm Up Realization/Peak wk2 Athletic Speed Development Warm Up Realization/Peak wk2 Change of Direction Warm Up Realization/Peak wk2
Walking Lunges Jump Rope - Continuous Jump Rope - Continuous
10 reps* 20 seconds bilateral, 20 seconds right leg, 20 seconds left leg, and finish 20 seconds 15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds
both legs. both legs.
Side Lunge Warm Up 1:20 00:00 1:00 00:00
8 reps* 1:00 00:00
Goblet Squat Holds
Forward Lunge, Elbow to Instep - Kneeling in Place kg 1 reps 85%Difficulty 00:30 1:30 Prone Arm Arc
8 reps* Just a couple of keys: keep the neck relaxed with your forehead rested on the ground.
Side Lunge Warm Up The movement should be slow and controlled.
Hip Mobilization - Half Kneeling w/ Elbow to Instep 8 reps*
This is 30 sec ea leg 8 reps

00:30
Prone Arm Arc Thoracic Extension in Squat
Just a couple of keys: keep the neck relaxed with your forehead rested on the ground. Reps performed slow and controlled for 8 reps per side approximately 45 seconds.
MQ - Hip IR The movement should be slow and controlled.
8 reps* 00:45
3 reps* 00:30 8 reps
3 reps* 00:30 Squat - Dumbbell (goblet)
Heel to Glute - to Inverted Hamstring This one is to focus on stability while emphasizing max range of motion. This will be
Heel to Glute - to Inverted Hamstring 13.72 m performed with the same technique as a squat: feet shoulder width, knees track with
first two toes, vertical torso, neutral spine, and eyes straight ahead.
13.72 m 13.72 m
13.72 m Leg Cradle - Moving Forward kg 1 reps 85%Difficulty 00:30 1:30
Power Skip - Vertical kg 1 reps 85%Difficulty 00:30 1:30
13.72 m
10 m Lateral Lunge
Knee Hug to Lunge
10 m 8 reps*
13.72 m
Pillar Skip - Linear Worlds Best Hip IR Stretch
Pillar Skip - Linear
10 m 5 reps* 00:45
10 m
10 m Glute Activation Side Plank Clam Shells
10 m
10 yd Pillar skip + 10 yd sprint six reps ea side with a 5 sec hold each rep for two sets.
Sprinting
10 yd of Pillar Skip + 10yd sprint 6 reps* 00:30
We are going to sprint each workout now because to get really good at something you
18.29 m need to do that thing.
Crossover Pillar Skip
18.29 m 15 m 2:00 13.72 m
Linear Bound - Continuous 15 m 2:00 13.72 m
30 m 8 RPE 00:00 Back Pedal to 8yd Acceleration 13.72 m
30 m 9 RPE 00:00 This is 4 yards backpedal plus 8 yd acceleration 13.72 m
30 m 10 RPE 00:00 10.97 m 9 RPE 2:00 Drop Step Skip
30 m 10 RPE 00:00 10.97 m 10 RPE 2:00 18.29 m
half kneeling acceleration sprint 10.97 m 10 RPE 2:00 18.29 m
9.14 m 10.97 m 10 RPE 2:00
Rotational Bound - 90 Degree Countermovement Quick to Stabilization
9.14 m Mirror Drill 2 reps*
9.14 m 00:10 2 reps*
Acceleration Potentiation Realization/Peak wk2 00:10
00:10
Change of Direction Realization/Peak wk2
Acceleration Run - Load And Release 00:10 SL Jump to Explosive Cut
resist for 10yd/m and then sprint the rest of the way
5 reps* 20 m
kg 30%BW 00:00 9.14 m 00:00
5 reps* 20 m
kg 30%BW 00:00 9.14 m 00:00
kg 30%BW 00:00 9.14 m 00:00
kg 30%BW R 9.14 m 00:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 2

Sprinting Posture Supporting Strength SL side to side tuck jumps

00:00 9.14 m 9 RPE 2:00 snatch balance 6 reps* 15 m
00:00 9.14 m 9 RPE 00:00 6 reps* 15 m
kg 3 reps 85%Difficulty 8 RPE 1:00
00:00 9.14 m 10 RPE 2:00 6 Yd Star Drill - Crossover to Acceleration/Deceleration
kg 3 reps 85%Difficulty 8 RPE 1:00
R 9.14 m 10 RPE 2:00
kg 3 reps 85%Difficulty 8 RPE 1:00 1 reps* 00:00 32.92 m
Power Development 1 reps* 00:00 32.92 m
2 Inch Lift Half Kneeling Front Heel Hovering
Hang Clean Below Knee Here's a major key: I want the ball of your foot on a plate with your heel off making this 1 reps* 00:00 32.92 m
an isometric hold for your calf. I will make a video to show more clearly. 3 reps of the
No velocity prescription, but add the readout for long term tracking. lift and then 20 second Isometric hold ea set on ea side. Power Development
kg 2 reps 85%1RME 1:30 Cleans - Barbell (Off Blocks)
3 reps* 00:20
kg 2 reps 85%1RME 1:30 Work to a 2RM at 9.5 RPE or 92.5%
3 reps* 00:20
kg 2 reps 85%1RME 1:30
3 reps* 00:20 kg 2 reps 82%1RME 8 RPE 2:00
kg 2 reps 85%1RME 1:30
Strength for High Velocity Force kg 2 reps 87%1RME 9 RPE 2:00
kg 2 reps 85%1RME 1:30
0 kg 2 reps R%1RME 9.5 RPE 2:00
Banded Hip Flexion for Sprinting Bench Press - Barbell
Work to a 1RM at .28m/s/90%ish/8RPE which is what we will use to predict the 1RM Standing Triple Jump
kg 8 reps* 50%Difficulty without putting you at risk maxing out. Then -10% for 3x3 0m 00:00
kg 8 reps* 50%Difficulty
kg 1 reps 85%1RME 0.34 m/s 00:00 Rm 00:00
kg 8 reps* 50%Difficulty
0 kg 1 reps R%1RME 0.28 m/s 00:00 Rm 00:00
kg 8 reps* 50%Difficulty
kg 3 reps 80%1RME 0.40 m/s 00:00 Power Development Contrast
kg 8 reps* 50%Difficulty
kg 3 reps 80%1RME 0.40 m/s 00:00
Strength for High Velocity Force kg 3 reps 80%1RME 0.40 m/s 00:00
Front Squat with Bands
kg 1 reps 85%1RME 0.45 m/s 2:00
Back Squat - Barbell Push Up Alternating over block (Plyometric-Continuous) kg 3 reps 65%1RME 0.75 m/s 1:00
Work to a 1RM at .4m/s/90%ish/8RPE which is what we will use to predict the 1RM 6 reps 2:00
without putting you at risk maxing out. Then -10% for 3x3 kg 3 reps 65%1RME 0.75 m/s 1:00
6 reps 2:00 kg 3 reps 65%1RME 0.75 m/s 1:00
kg 1 reps 85%1RME 0.45 m/s 1:30
6 reps 2:00 kg 3 reps 65%1RME 0.75 m/s 1:00
0 kg 1 reps R%1RME 0.40 m/s 1:30
6 reps 2:00 kg 3 reps 65%1RME 0.75 m/s 1:00
kg 3 reps 80%1RME 0.50 m/s 1:30
6 reps 2:00
kg 3 reps 80%1RME 0.50 m/s 1:30 Kettlebell Figure 8 Lateral Jumps
kg 3 reps 80%1RME 0.50 m/s 1:30 Hypertrophy for Symmetry 11.34 kg 3 reps*
Depth Jump 30" + Jump Repeat DB Triceps extension 2 Arms 11.34 kg 3 reps*
The first rep is depth jump and then three repeat jumps tracking height and ground kg 6 reps 90%Difficulty 00:00 11.34 kg 3 reps*
contact time. kg 6 reps 90%Difficulty 00:00 11.34 kg 3 reps*
4 reps 00:00 76.2 cm kg 6 reps 90%Difficulty 00:00 11.34 kg 3 reps*
4 reps 00:00 76.2 cm kg 6 reps 90%Difficulty 00:00 11.34 kg 3 reps*
4 reps 00:00 76.2 cm Lightened Method Jumps with Bands
Bent Over Row - Dumbbell
4 reps 00:00 76.2 cm
kg * 8 reps 90%Difficulty 3 reps 00:00
4 reps 00:00 76.2 cm
kg * 8 reps 90%Difficulty 3 reps 00:00
Knee Health for Speed kg * 8 reps 90%Difficulty 3 reps 00:00
RDLs from Deficit with Bands kg * 8 reps 90%Difficulty 3 reps 00:00
3 reps 00:00
kg 5 reps 90%Difficulty 1:30 TRX Ls + Ms
3 reps 00:00
kg 5 reps 90%Difficulty 1:30 10 reps* 00:00
kg 5 reps 90%Difficulty 1:30 10 reps* 00:00
kg 5 reps 90%Difficulty 1:30 10 reps* 00:00
10 reps* 00:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 2

Single Leg Squat - Goblet Bound - Lateral

kg 6 reps 90%Difficulty 1:00 3 each leg

kg 6 reps 90%Difficulty 1:00 6 reps

kg 6 reps 90%Difficulty 1:00 6 reps
kg 6 reps 90%Difficulty 1:00 6 reps
nordic leg curls 6 reps
6 reps
5 reps 1:00
6 reps
5 reps 1:00
5 reps 1:00 Lower Body Strength Accessories
5 reps 1:00 Deadlift with Bands
kg 1 reps 88%1RME 0.30 m/s 2:00
kg 3 reps 75%1RME 0.50 m/s 1:00
kg 3 reps 75%1RME 0.50 m/s 1:00
kg 3 reps 75%1RME 0.50 m/s 1:00
kg 3 reps 75%1RME 0.50 m/s 1:00
Step Up - Dumbbell
kg * 5 reps* 90%Difficulty 40 cm 1:00
kg * 5 reps* 90%Difficulty 40 cm 1:00
kg * 5 reps* 90%Difficulty 40 cm 1:00
Barbell Hip Thrusts Back Elevated on Bench
kg 8 reps 90%Difficulty 00:00
kg 8 reps 90%Difficulty 00:00
kg 8 reps 90%Difficulty 00:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 2

Day 4
Max Speed & Upper High Velocity Power
Linear Speed Warm Up Realization/Peak wk2
Jump Rope - Continuous
20 seconds bilateral, 20 seconds right leg, 20 seconds left leg, and finish 20 seconds
both legs.
1:20 00:00
Unilateral Standing Hip Abduction
8 reps* 00:00
Heel to Glute - to Inverted Hamstring
13.72 m
13.72 m
Knee Hug to Lunge
13.72 m
Leg Cradle - Moving Forward
13.72 m
Side Lunge Warm Up
8 reps*
Ankle Bound
15 m 00:00
15 m 00:00
Pillar Skip - Linear
10 m
10 m
Pop/Float Skip - Horizontal
10 m
10 m
Linear Bound - Continuous
Now we are just bounding with a focus on distance and short ground contact time.

15 m 00:00
15 m 00:00
Sprinting
00:00 27.43 m 7 RPE 2:00
00:00 27.43 m 8 RPE 2:00
00:00 36.58 m 8 RPE 2:00
00:00 36.58 m 9 RPE 2:00
R 36.58 m 10 RPE 2:00
R 36.58 m 10 RPE 2:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 2

Athletic Power
Cleans - Barbell
End with a 1RM at 9.5RPE around 95%

kg 2 reps 85%1RME 2:00

kg 1 reps 90%1RME 2:00
kg 2 reps 85%1RME 2:00
kg 1 reps 90%1RME 2:00
0 kg 1 reps R%1RME 2:00
Dynamic Hip Flexor Force Absorption
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
Upper Body Strength
Closegrip Bench with Bands
kg 1 reps 83%1RME 0.37 m/s 00:00
kg 5 reps 63%1RME 0.62 m/s 00:00
kg 5 reps 63%1RME 0.62 m/s 00:00
kg 5 reps 63%1RME 0.62 m/s 00:00
kg 5 reps 63%1RME 0.62 m/s 00:00
kg 5 reps 63%1RME 0.62 m/s 00:00
Med Ball Partner Rotational Throws
6.8 kg 5 reps*
6.8 kg 5 reps*
6.8 kg 5 reps*
6.8 kg 5 reps*
6.8 kg 5 reps*
6.8 kg 5 reps*
Upper Body Accessory
Pull Down - Half Kneeling Cable
kg 10 reps* 90%Difficulty
kg 10 reps* 90%Difficulty
kg 10 reps* 90%Difficulty
kg 10 reps* 95%Difficulty
Shoulder Front Raise Plate
kg 10 reps 90%Difficulty 9 RPE 00:00
kg 10 reps 90%Difficulty 9 RPE 00:00
kg 10 reps 90%Difficulty 9 RPE 00:00
kg 10 reps 95%Difficulty 9.5 RPE 00:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 2

Axle Bar Biceps Curl

kg 10 reps 90%Difficulty 00:00
kg 10 reps 90%Difficulty 00:00
kg 10 reps 90%Difficulty 00:00
kg 10 reps 95%Difficulty 00:00

* each side Page 49 of 59

 Andy's Power and Strength Program Athletic Performance Realization - Week 3

Day 1 Day 2 Day 3

Acceleration & Lower High Velocity Strength Speed Development & Upper High Velocity Strength COD & Lower High Velocity Power
Acceleration Warm Up Realization/Peak wk3 Athletic Speed Development Warm Up Realization/Peak wk3 Change of Direction Warm Up Realization/Peak wk3
Walking Lunges Jump Rope - Continuous Jump Rope - Continuous
10 reps* 20 seconds bilateral, 20 seconds right leg, 20 seconds left leg, and finish 20 seconds 15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds
both legs. both legs.
Side Lunge Warm Up 1:20 00:00 1:00 00:00
8 reps* 1:00 00:00
Goblet Squat Holds
Forward Lunge, Elbow to Instep - Kneeling in Place kg 1 reps 85%Difficulty 00:30 1:30 Prone Arm Arc
8 reps* Just a couple of keys: keep the neck relaxed with your forehead rested on the ground.
Side Lunge Warm Up The movement should be slow and controlled.
Hip Mobilization - Half Kneeling w/ Elbow to Instep 8 reps*
This is 30 sec ea leg 8 reps

00:30
Prone Arm Arc Thoracic Extension in Squat
Just a couple of keys: keep the neck relaxed with your forehead rested on the ground. Reps performed slow and controlled for 8 reps per side approximately 45 seconds.
MQ - Hip IR The movement should be slow and controlled.
8 reps* 00:45
3 reps* 00:30 8 reps
3 reps* 00:30 Squat - Dumbbell (goblet)
Heel to Glute - to Inverted Hamstring This one is to focus on stability while emphasizing max range of motion. This will be
Heel to Glute - to Inverted Hamstring 13.72 m performed with the same technique as a squat: feet shoulder width, knees track with
first two toes, vertical torso, neutral spine, and eyes straight ahead.
13.72 m 13.72 m
13.72 m Leg Cradle - Moving Forward kg 1 reps 85%Difficulty 00:30 1:30
Power Skip - Vertical kg 1 reps 85%Difficulty 00:30 1:30
13.72 m
10 m Lateral Lunge
Knee Hug to Lunge
10 m 8 reps*
13.72 m
Pillar Skip - Linear Worlds Best Hip IR Stretch
Pillar Skip - Linear
10 m 5 reps* 00:45
10 m
10 m Glute Activation Side Plank Clam Shells
10 m
10 yd Pillar skip + 10 yd sprint six reps ea side with a 5 sec hold each rep for two sets.
Sprinting
10 yd of Pillar Skip + 10yd sprint 6 reps* 00:30
We are going to sprint each workout now because to get really good at something you
18.29 m need to do that thing.
Crossover Pillar Skip
18.29 m 10 m 2:00 13.72 m
Linear Bound - Continuous 10 m 2:00 13.72 m
30 m 8 RPE 00:00 Back Pedal to 8yd Acceleration 13.72 m
30 m 8 RPE 00:00 This is 4 yards backpedal plus 8 yd acceleration 13.72 m
30 m 9 RPE 00:00 10.97 m 9 RPE 2:00 Drop Step Skip
half kneeling acceleration sprint 10.97 m 10 RPE 2:00 18.29 m
9.14 m 10.97 m 10 RPE 2:00 18.29 m
9.14 m Mirror Drill Rotational Bound - 90 Degree Countermovement Quick to Stabilization
Acceleration Potentiation Realization/Peak wk3 00:10 2 reps*
00:10 2 reps*
Acceleration Run - Load And Release 00:10
resist for 10yd/m and then sprint the rest of the way Change of Direction Realization/Peak wk3
kg 25%BW 00:00 9.14 m 00:00 SL Jump to Explosive Cut
kg 25%BW 00:00 9.14 m 00:00
3 reps* 15 m
kg 25%BW 00:00 9.14 m 00:00
3 reps* 15 m

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 Andy's Power and Strength Program Athletic Performance Realization - Week 3

Sprinting Posture Supporting Strength SL side to side tuck jumps

00:00 9.14 m 9 RPE 2:00 snatch balance 4 reps* 10 m
00:00 9.14 m 10 RPE 2:00 4 reps* 10 m
kg 3 reps 75%Difficulty 6 RPE 1:00
R 9.14 m 10 RPE 2:00 6 Yd Star Drill - Crossover to Acceleration/Deceleration
kg 3 reps 75%Difficulty 6 RPE 1:00
Power Development kg 3 reps 75%Difficulty 6 RPE 1:00 1 reps* 00:00 32.92 m
Hang Clean Below Knee 2 Inch Lift Half Kneeling Front Heel Hovering 1 reps* 00:00 32.92 m
Here's a major key: I want the ball of your foot on a plate with your heel off making this Power Development
kg 2 reps 75%1RME 1:30
an isometric hold for your calf. I will make a video to show more clearly. 3 reps of the
kg 2 reps 75%1RME 1:30 lift and then 20 second Isometric hold ea set on ea side. Cleans - Barbell (Off Blocks)
kg 2 reps 75%1RME 1:30 around 87.5%
3 reps* 00:20
Banded Hip Flexion for Sprinting 3 reps* 00:20 kg 2 reps 85%Difficulty 2:00
kg 8 reps* 50%Difficulty 3 reps* 00:20 kg 2 reps 85%Difficulty 2:00
kg 8 reps* 50%Difficulty Strength for High Velocity Force kg 2 reps 85%Difficulty 2:00
kg 8 reps* 50%Difficulty Standing Triple Jump
bench press barbell bands
Strength for High Velocity Force 0m 00:00
kg 1 reps 80%1RME 0.40 m/s 00:00
High Bar Back Squat Bands Rm 00:00
kg 5 reps 60%1RME 0.65 m/s 00:00
Rm 00:00
kg 1 reps 80%1RME 0.50 m/s 2:00 kg 5 reps 60%1RME 0.65 m/s 00:00
kg 3 reps 60%1RME 0.85 m/s 1:00 kg 5 reps 60%1RME 0.65 m/s 00:00 Power Development Contrast
kg 3 reps 60%1RME 0.85 m/s 1:00 Push Up Alternating over block (Plyometric-Continuous) Front Squat with Bands
kg 3 reps 60%1RME 0.85 m/s 1:00
6 reps 2:00 kg 1 reps 80%1RME 0.50 m/s 2:00
Depth Jump 30" + Jump Repeat 6 reps 2:00 kg 3 reps 60%1RME 0.83 m/s 2:00
Track height and contact time. This is actually 1 depth jump + 3 Jump Repeats. Max 6 reps 2:00 kg 3 reps 60%1RME 0.83 m/s 2:00
height on last two.
6 reps 2:00 kg 3 reps 60%1RME 0.83 m/s 2:00
4 reps 00:00 76.2 cm
4 reps 00:00 R cm
Hypertrophy for Symmetry Kettlebell Figure 8 Lateral Jumps
4 reps 00:00 R cm DB Triceps extension 2 Arms 9.07 kg 3 reps*
4 reps 00:00 R cm 9.07 kg 3 reps*
kg 5 reps 80%Difficulty 00:00
9.07 kg 3 reps*
Knee Health for Speed kg 5 reps 80%Difficulty 00:00
9.07 kg 3 reps*
kg 5 reps 80%Difficulty 00:00
RDLs from Deficit with Bands Lightened Method Jumps with Bands
kg 5 reps 75%Difficulty 1:30
Bent Over Row - Dumbbell
3 reps 00:00
kg 5 reps 75%Difficulty 1:30 kg * 8 reps 80%Difficulty
3 reps 00:00
kg 5 reps 75%Difficulty 1:30 kg * 8 reps 80%Difficulty
3 reps 00:00
kg * 8 reps 80%Difficulty
Single Leg Squat - Goblet 3 reps 00:00
kg 5 reps 75%Difficulty 1:00
TRX Ls + Ms
Bound - Lateral
kg 5 reps 75%Difficulty 1:00 10 reps* 00:00
3 each leg.
kg 5 reps 75%Difficulty 1:00 10 reps* 00:00
6 reps
10 reps* 00:00
nordic leg curls 6 reps
5 reps 1:00 6 reps
5 reps 1:00 6 reps
5 reps 1:00 Lower Body Strength Accessories
Deadlift with Bands
kg 1 reps 80%1RME 0.40 m/s 2:00
kg 3 reps 70%1RME 0.55 m/s 1:00
kg 3 reps 70%1RME 0.55 m/s 1:00
kg 3 reps 70%1RME 0.55 m/s 1:00

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Andy's Power and Strength Program Athletic Performance Realization - Week 3

Step Up - Dumbbell
kg * 5 reps* 75%Difficulty 40 cm 1:00
kg * 5 reps* 75%Difficulty 40 cm 1:00
kg * 5 reps* 75%Difficulty 40 cm 1:00
Barbell Hip Thrusts Back Elevated on Bench
kg 8 reps 80%Difficulty 00:00
kg 8 reps 80%Difficulty 00:00
kg 8 reps 80%Difficulty 00:00

* each side Page 52 of 59

 Andy's Power and Strength Program Athletic Performance Realization - Week 3

Day 4
Max Speed & Upper High Velocity Power
Linear Speed Warm Up Realization/Peak wk3
Jump Rope - Continuous
20 seconds bilateral, 20 seconds right leg, 20 seconds left leg, and finish 20 seconds
both legs.
1:20 00:00
Unilateral Standing Hip Abduction
8 reps* 00:00
Heel to Glute - to Inverted Hamstring
13.72 m
13.72 m
Knee Hug to Lunge
13.72 m
Leg Cradle - Moving Forward
13.72 m
Side Lunge Warm Up
8 reps*
Ankle Bound
15 m 00:00
15 m 00:00
Pillar Skip - Linear
10 m
10 m
Pop/Float Skip - Horizontal
10 m
10 m
Linear Bound - Continuous
Now we are just bounding with a focus on distance and short ground contact time.

15 m 00:00
15 m 00:00
Sprinting
00:00 27.43 m 7 RPE 2:00
00:00 27.43 m 8 RPE 2:00
00:00 36.58 m 8 RPE 2:00
00:00 36.58 m 9 RPE 2:00
Athletic Power
Cleans - Barbell
kg 1 reps 85%1RME 2:00
kg 1 reps 85%1RME 2:00
kg 1 reps 85%1RME 2:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 3

Dynamic Hip Flexor Force Absorption

kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
Upper Body Strength
Closegrip Bench with Bands
kg 5 reps 60%1RME 0.65 m/s 00:00
kg 5 reps 60%1RME 0.65 m/s 00:00
kg 5 reps 60%1RME 0.65 m/s 00:00
Med Ball Partner Rotational Throws
5.44 kg 5 reps*
5.44 kg 5 reps*
5.44 kg 5 reps*
Upper Body Accessory
Pull Down - Half Kneeling Cable
kg 10 reps* 85%Difficulty
kg 10 reps* 85%Difficulty
kg 10 reps* 85%Difficulty
Shoulder Front Raise Plate
kg 10 reps 85%Difficulty 8 RPE 00:00
kg 10 reps 85%Difficulty 8 RPE 00:00
kg 10 reps 85%Difficulty 8 RPE 00:00
Axle Bar Biceps Curl
kg 10 reps 85%Difficulty 00:00
kg 10 reps 85%Difficulty 00:00
kg 10 reps 85%Difficulty 00:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 4

Day 1 Day 2 Day 3

Acceleration & Lower High Velocity Strength Speed Development & Upper High Velocity Strength COD & Lower High Velocity Power
Acceleration Warm Up Realization/Peak wk4 Athletic Speed Development Warm Up Realization/Peak wk4 Change of Direction Warm Up Realization/Peak wk4
Walking Lunges Jump Rope - Continuous Jump Rope - Continuous
10 reps* 20 seconds bilateral, 20 seconds right leg, 20 seconds left leg, and finish 20 seconds 15 seconds bilateral, 15 seconds right leg, 15 seconds left leg, and finish 15 seconds
both legs. both legs.
Side Lunge Warm Up 1:20 00:00 1:00 00:00
8 reps* 1:00 00:00
Goblet Squat Holds
Forward Lunge, Elbow to Instep - Kneeling in Place kg 1 reps 85%Difficulty 00:30 1:30 Prone Arm Arc
8 reps* Just a couple of keys: keep the neck relaxed with your forehead rested on the ground.
Side Lunge Warm Up The movement should be slow and controlled.
Hip Mobilization - Half Kneeling w/ Elbow to Instep 8 reps*
This is 30 sec ea leg 8 reps

00:30
Prone Arm Arc Thoracic Extension in Squat
Just a couple of keys: keep the neck relaxed with your forehead rested on the ground. Reps performed slow and controlled for 8 reps per side approximately 45 seconds.
MQ - Hip IR The movement should be slow and controlled.
8 reps* 00:45
3 reps* 00:30 8 reps
3 reps* 00:30 Squat - Dumbbell (goblet)
Heel to Glute - to Inverted Hamstring This one is to focus on stability while emphasizing max range of motion. This will be
Heel to Glute - to Inverted Hamstring 13.72 m performed with the same technique as a squat: feet shoulder width, knees track with
first two toes, vertical torso, neutral spine, and eyes straight ahead.
13.72 m 13.72 m
13.72 m Leg Cradle - Moving Forward kg 1 reps 85%Difficulty 00:30 1:30
Power Skip - Vertical kg 1 reps 85%Difficulty 00:30 1:30
13.72 m
10 m Lateral Lunge
Knee Hug to Lunge
10 m 8 reps*
13.72 m
Pillar Skip - Linear Worlds Best Hip IR Stretch
Pillar Skip - Linear
10 m 5 reps* 00:45
10 m
10 m Glute Activation Side Plank Clam Shells
10 m
10 yd Pillar skip + 10 yd sprint six reps ea side with a 5 sec hold each rep for two sets.
Sprinting
10 yd of Pillar Skip + 10yd sprint 6 reps* 00:30
We are going to sprint each workout now because to get really good at something you
18.29 m need to do that thing.
Crossover Pillar Skip
18.29 m 20 m 2:00 13.72 m
Linear Bound - Continuous 20 m 2:00 13.72 m
40 m 8 RPE 00:00 Back Pedal to 8yd Acceleration 13.72 m
40 m 9 RPE 00:00 This is 4 yards backpedal plus 8 yd acceleration 13.72 m
40 m 10 RPE 00:00 10.97 m 9 RPE 2:00 Drop Step Skip
40 m 10 RPE 00:00 10.97 m 10 RPE 2:00 18.29 m
half kneeling acceleration sprint 10.97 m 10 RPE 2:00 18.29 m
9.14 m 10.97 m 10 RPE 2:00
Rotational Bound - 90 Degree Countermovement Quick to Stabilization
9.14 m Mirror Drill 2 reps*
9.14 m 00:10 2 reps*
Acceleration Potentiation Realization/Peak wk4 00:10
00:10
Walking Lunges 00:10
10 reps*

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 Andy's Power and Strength Program Athletic Performance Realization - Week 4

Side Lunge Warm Up Posture Supporting Strength Change of Direction Realization/Peak wk4
8 reps* snatch balance SL Jump to Explosive Cut
Forward Lunge, Elbow to Instep - Kneeling in Place kg 3 reps 80%Difficulty 7 RPE 1:00 5 reps* 20 m
8 reps* kg 3 reps 85%Difficulty 8 RPE 1:00 5 reps* 20 m
Hip Mobilization - Half Kneeling w/ Elbow to Instep kg 3 reps 90%Difficulty 9 RPE 1:00 5 reps* 20 m
This is 30 sec ea leg 2 Inch Lift Half Kneeling Front Heel Hovering SL side to side tuck jumps
Here's a major key: I want the ball of your foot on a plate with your heel off making this
00:30 6 reps* 15 m
an isometric hold for your calf. I will make a video to show more clearly. 3 reps of the
MQ - Hip IR lift and then 20 second Isometric hold ea set on ea side. 6 reps* 15 m
6 reps* 15 m
3 reps* 00:30 3 reps* 00:20
3 reps* 00:30 3 reps* 00:20 6 Yd Star Drill - Crossover to Acceleration/Deceleration
Heel to Glute - to Inverted Hamstring 3 reps* 00:20 1 reps* 00:00 32.92 m
Strength for High Velocity Force 1 reps* 00:00 32.92 m
13.72 m
1 reps* 00:00 32.92 m
13.72 m bench press barbell bands 1 reps* 00:00 32.92 m
Power Skip - Vertical kg 1 reps 85%1RME 0.34 m/s 00:00
Power Development
10 m kg 5 reps 65%1RME 0.60 m/s 00:00
10 m kg 5 reps 65%1RME 0.60 m/s 00:00 Cleans - Barbell (Off Blocks)
kg 5 reps 65%1RME 0.60 m/s 00:00 1RM No misses
Pillar Skip - Linear
kg 5 reps 65%1RME 0.60 m/s 00:00 kg 2 reps 85%Difficulty 8 RPE 2:00
10 m
Push Up Alternating over block (Plyometric-Continuous) kg 2 reps 90%Difficulty 9.5 RPE 2:00
10 m
kg 1 reps 95%Difficulty 9.5 RPE
10 yd Pillar skip + 10 yd sprint 6 reps 2:00
0 kg 1 reps R%Difficulty 10 RPE 2:00
10 yd of Pillar Skip + 10yd sprint 6 reps 2:00
6 reps 2:00 Standing Triple Jump
18.29 m
6 reps 2:00 0m 00:00
18.29 m
6 reps 2:00 Rm 00:00
Linear Bound - Continuous Rm 00:00
Hypertrophy for Symmetry
40 m 8 RPE 00:00 Rm 00:00
40 m 9 RPE 00:00 DB Triceps extension 2 Arms
Power Development Contrast
40 m 10 RPE 00:00 kg 6 reps 90%Difficulty 00:00
40 m 10 RPE 00:00 kg 6 reps 95%Difficulty 00:00 Front Squat with Bands
half kneeling acceleration sprint kg 6 reps 100%Difficulty 00:00 kg 1 reps 90%1RME 0.40 m/s 2:00
Bent Over Row - Dumbbell kg 3 reps 70%1RME 0.70 m/s 2:00
9.14 m
kg 3 reps 70%1RME 0.70 m/s 2:00
9.14 m kg * 8 reps 90%Difficulty
kg 3 reps 70%1RME 0.70 m/s 2:00
9.14 m kg * 8 reps 90%Difficulty
kg 3 reps 70%1RME 0.70 m/s 2:00
Power Development kg * 8 reps 95%Difficulty
kg 3 reps 70%1RME 0.70 m/s 2:00
kg * 8 reps 100%Difficulty
Hang Clean Below Knee Kettlebell Figure 8 Lateral Jumps
TRX Ls + Ms
kg 2 reps 85%1RME 1:30 13.61 kg 3 reps*
10 reps* 00:00
kg 1 reps 90%1RME 1:30 13.61 kg 3 reps*
10 reps* 00:00
kg 2 reps 85%1RME 1:30 13.61 kg 3 reps*
10 reps* 00:00
kg 1 reps 90%1RME 1:30 13.61 kg 3 reps*
10 reps* 00:00
kg 1 reps 93%1RME 1:30 13.61 kg 3 reps*
13.61 kg 3 reps*

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 Andy's Power and Strength Program Athletic Performance Realization - Week 4

Banded Hip Flexion for Sprinting Lightened Method Jumps with Bands
kg 8 reps* 50%Difficulty 3 reps 00:00
kg 8 reps* 50%Difficulty 3 reps 00:00
kg 8 reps* 50%Difficulty 3 reps 00:00
kg 8 reps* 50%Difficulty 3 reps 00:00
kg 8 reps* 50%Difficulty 3 reps 00:00
Strength for High Velocity Force 3 reps 00:00
Bound - Lateral
High Bar Back Squat Bands
3 each leg.
kg 1 reps 85%1RME 0.45 m/s 2:00
6 reps
kg 5 reps 65%1RME 0.75 m/s 1:00
6 reps
kg 5 reps 65%1RME 0.75 m/s 1:00
6 reps
kg 5 reps 65%1RME 0.75 m/s 1:00
6 reps
kg 5 reps 65%1RME 0.75 m/s 1:00
6 reps
Depth Jump 30" + Jump Repeat 6 reps
Track height and contact time. This is actually 1 depth jump + 3 Jump Repeats.
Lower Body Strength Accessories
4 reps 00:00 76.2 cm
4 reps 00:00 76.2 cm Deadlift with Bands
4 reps 00:00 76.2 cm kg 1 reps 88%1RME 0.30 m/s 2:00
4 reps 00:00 76.2 cm kg 2 reps 80%1RME 0.40 m/s 1:00
4 reps 00:00 76.2 cm kg 2 reps 80%1RME 0.40 m/s 1:00
Speed Knee Health kg 2 reps 80%1RME 0.40 m/s 1:00
kg 2 reps 80%1RME 0.40 m/s 1:00
RDLs from Deficit with Bands
Step Up - Dumbbell
kg 5 reps 90%Difficulty 1:30
kg * 5 reps* 90%Difficulty 40 cm 1:00
kg 5 reps 90%Difficulty 1:30
kg * 5 reps* 90%Difficulty 40 cm 1:00
kg 5 reps 95%Difficulty 1:30
kg * 5 reps* 95%Difficulty 40 cm 1:00
kg 5 reps 100%Difficulty 1:30
Barbell Hip Thrusts Back Elevated on Bench
Single Leg Squat - Goblet
kg 8 reps 90%Difficulty 00:00
kg 6 reps 90%Difficulty 1:00
kg 8 reps 95%Difficulty 00:00
kg 6 reps 90%Difficulty 1:00
kg 8 reps 100%Difficulty 00:00
kg 6 reps 95%Difficulty 1:00
kg 6 reps 95%Difficulty 1:00
nordic leg curls
5 reps 1:00
5 reps 1:00
5 reps 1:00
5 reps 1:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 4

Day 4
Max Speed & Upper High Velocity Power
Linear Speed Warm Up Realization/Peak wk4
Jump Rope - Continuous
20 seconds bilateral, 20 seconds right leg, 20 seconds left leg, and finish 20 seconds
both legs.
1:20 00:00
Unilateral Standing Hip Abduction
8 reps* 00:00
Heel to Glute - to Inverted Hamstring
13.72 m
13.72 m
Knee Hug to Lunge
13.72 m
Leg Cradle - Moving Forward
13.72 m
Side Lunge Warm Up
8 reps*
Ankle Bound
15 m 00:00
15 m 00:00
Pillar Skip - Linear
10 m
10 m
Pop/Float Skip - Horizontal
10 m
10 m
Linear Bound - Continuous
Now we are just bounding with a focus on distance and short ground contact time.

15 m 00:00
15 m 00:00
Sprinting
00:00 27.43 m 7 RPE 2:00
00:00 27.43 m 8 RPE 2:00
00:00 36.58 m 8 RPE 2:00
00:00 36.58 m 9 RPE 2:00
R 36.58 m 10 RPE 2:00
R 36.58 m 10 RPE 2:00

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 Andy's Power and Strength Program Athletic Performance Realization - Week 4

Athletic Power
Cleans - Barbell
kg 2 reps 83%1RME 7 RPE 2:00
kg 1 reps 88%1RME 8 RPE 2:00
kg 1 reps 93%1RME 9 RPE 2:00
kg 1 reps 97%1RME 9.5 RPE 2:00
0 kg 1 reps R%1RME 10 RPE 2:00
Dynamic Hip Flexor Force Absorption
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
kg 10 reps* 50%Difficulty
Upper Body Strength
Closegrip Bench with Bands
kg 1 reps 85%1RME 0.34 m/s 00:00
kg 5 reps 65%1RME 0.60 m/s 00:00
kg 5 reps 65%1RME 0.60 m/s 00:00
kg 5 reps 65%1RME 0.60 m/s 00:00
kg 5 reps 65%1RME 0.60 m/s 00:00
kg 5 reps 65%1RME 0.60 m/s 00:00
Med Ball Partner Rotational Throws
9.07 kg 5 reps*
9.07 kg 5 reps*
9.07 kg 5 reps*
9.07 kg 5 reps*
9.07 kg 5 reps*
9.07 kg 5 reps*
Upper Body Accessory
Pull Down - Half Kneeling Cable
kg 10 reps* 90%Difficulty
kg 10 reps* 90%Difficulty
kg 10 reps* 95%Difficulty
kg 10 reps* 100%Difficulty
Shoulder Front Raise Plate
kg 10 reps 90%Difficulty 9 RPE 00:00
kg 10 reps 90%Difficulty 9 RPE 00:00
kg 10 reps 95%Difficulty 9 RPE 00:00
kg 10 reps 100%Difficulty 9.5 RPE 00:00
Axle Bar Biceps Curl
kg 10 reps 90%Difficulty 00:00
kg 10 reps 90%Difficulty 00:00
kg 10 reps 95%Difficulty 00:00
kg 10 reps 100%Difficulty 00:00

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