Program Details:
9 week Strength & Conditioning Program
3 Phases of 3 week Blocks
Phase 1: Stability (Establish Stability, Mobility, Flexibility & Full Body Conditioning) 
Phase 2: Strength (Achieve Strength Endurance, Relative Strength & Durability)
Phase 3 : Power (Earn Max Strength and Explosive Power, Speed, Agility & Quickness)

Warm Up:
Monday - (Partner) Jump Rope & Floor Stretching (1 min Work / 15 Second Transition) 6-10 mins
Tuesday - Game
Weds - Game
Thursday - Dynamic Flexibility

Activation & Movement Drills:
6-10 min AMRAP style for quality
Monday 
A1 - Push Up Plus (10-15-20)
A2 - Hanging Active Shoulders (10-15-20)
A3 - FMS Shoulder Mobility (6-8-10)

Tuesday
A1 - DB Reverse Fly
A2 - Band Rows
A3 - Dead Bug

Wednesday 
A1 - Ab Roller
A2 - Hollow Rock
A3 - Tall Kneeling KB Posture Hold 

Thursday 
A1- R&L Lateral Lunge
A2 - Band Rotation
A3 - Lateral Hops 

Strength Phase 2: 
20 minutes Work of Strength
Rep Range: -(1st week 8-10) (2nd 6-8) (3rd 4-6)
Progression every week in exercise modality / tempo
Monday-
A1- 1/2 Kneeling Single Arm DB Press
A2- DB or BB Bench
A3 - Single leg Leg Lowering 
A4-  Ball Hamstring Curl
A5- Plank & Reach
Conditioning - Team Row   (1st week 1000 meters - 2nd 1500m - 3rd 2000m)
Each Athlete Rows for 45 seconds when they are not they complete 20 Superman's

Tuesday- 
A1- Renegade Rows 
A2- TRX Inverted Rows 
A3- RFE Split Squats
A4- Box Jumps 
A5- Single Leg Hip Lift
Conditioning - EMOM for 6 mins. Box Step Ups (Work for 30 seconds)
**Add in DB Curl week 2 & DB Curl to Press week 3

Wednesday- 
A1- Dead Lift 
A2- MB Squat Cleans
A3- Farmer Carry - 40m
A4- Incline Bench Chest Press
A5- Bear Crawl to Crab Walk
Conditioning - RUN: 400m (Rest 1/2 time) 200m (Rest 1/2 time) 100m
**Record Each Week

Thursday- (Front Gym)
A1- DB One Arm Row
A2- Cable Anti-Rotation Press
A3- Sled Push 
A4- Band Chest Press x 2
A5- Burpee to (Bar Hang - Knees to Chest - Pull-Up)   
Conditioning - Game

Program Details:
9 week Strength & Conditioning Program
3 Phases of 3 week Blocks
Phase 1: Stability (Establish Stability, Mobility, Flexibility & Full Body Conditioning) 
Phase 2: Strength (Achieve Strength Endurance, Relative Strength & Durability)
Phase 3 : Power (Earn Max Strength and Explosive Power, Speed, Agility & Quickness)

Warm Up:
A. Get moving right away with group activity focusing on coordination & reaction
B. Static & dynamic flexibility with add on mobility exercises (3 planes of motion drills)

Activation & Movement Drills:
(7 - 10 mins. for Quality)
Monday: CrossOver Symmetry Drills & Crawling Drills
Tuesday: Core Circuits + Single Leg or Double Leg Hip Bridge
Wednesday: Single Leg Lowering, Single Foot Hops & Stability Ball Hamstring Curls
Thursday: Mobility & Flexibility Drills (every 2-1/2  mins. take 1 lap)

Stability Phase: Week 2
20 minutes Work (Stability Focus in All Exercises - 4 second lowering)
Monday-
A1- Farmer Carry - 40m
A2- Negative Focus Push Ups - 10
A3 - Ability Level Front Squats - 7 
A4-  One Arm DB Row - 10/10
A5- Mobility Overhead Dowel Wall Squat - 7 (slow)
Conditioning - Run 4 - 100m Sprints

Tuesday- 
A1- Ability Level Bench Press - 10,9,8,7,6 
A2- TRX Rows - 10
A3- 1/2 Kneeling DB Shoulder Press - 8/8
A4- Box Jump Downs with Stable Focus Landing - 5
A5- Static Body Weight Lunge - 10/10 
Conditioning - 6 minute AMRAP of: 75 Jump Rope & 5 Burpees

Wednesday- 
A1- Single Leg Dead Lift - 5/5 with 2 DB
A2- Ability Level Box Step Ups - 5/5 with Bicep Curl
A3- Front Rack Farmer Carry - 40m
A4- Back Squats - 5 
A5- Ab Roll Outs - 10
Conditioning - 3 sets of: (10 Reps each): DB Reverse Flys, DB Lateral Raise & Push Press

Thursday- 
A1- Incline DB Bench Press - 8
A2- Hanging Ab Runners - 20
A3- Band Rows & Chest Press- 20/20
A4- Opposite Arm & Leg Bear Crawl Position Core Exercise - 10/10
A5- One Arm DB Hang Clean  - 10/10
Conditioning - 6 Shuttle Sprints of: (20m Out, 10m Back, 10 Out & 20m Back = 1)