4 weeks, 2 sessions a week, from the In-Season Training collection. Start the whole program on the days you train, or open any session on its own.
Pick your training days and a start date. You can move any session later.
Two heavy patterns, one single-leg lift, and the groin work that keeps you available — with the hinge paired to a jump so the strength stays fast. Under an hour, with legs that are still yours on Friday. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Bar speed still governs — nothing goes to failure.
Low-volume, high-intent output work. Jumps and throws to keep the nervous system sharp, then the hamstring and hip work that decides whether you finish the season healthy. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Bar speed still governs — nothing goes to failure.
Each week runs sessions A to B. Open any one of them on its own.
Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.
One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.
The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.
Back off, then start the block again at week 1. This loop repeats for as long as the season does.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
