Broad Jump
4 × 3 reps · rest 2 min
0/4
Distance is the score, but only if you stick the landing.
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Week 4 · Session B · Power & Hip Maintenance
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.
This week
Back off, then start the block again at week 1. This loop repeats for as long as the season does.
- 01Warm-Up
- 02Output
- 03Hamstring Insurance
- 04Hip Range & Trunk
- 05Cool-Down
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Training away from the gym?
Swap all 2 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 2 exercises
Output
7 sets
Medicine Ball Rotational Throw
3 × 5/side · rest 1:15
0/3
Keep the shot sharp. Throw from the back hip, not the arms.
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B
Superset · 2 exercises
Hamstring Insurance
6 sets
Single-Leg Romanian Deadlift
3 × 8/side · rest 1:15
0/3
Hips square. Moderate load — this is a health lift in-season, not a strength lift.
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Nordic Hamstring Curl
3 × 3 reps · rest 1:30
0/3
Lower as slowly as you can control. Every rep owned — this is the eccentric that keeps you in the lineup.
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C
Superset · 2 exercises
Hip Range & Trunk
5 sets
Hip CARs
3 × 5/side · rest 45s
0/3
The slowest thing you will do all week, and the reason your hips still move in March.
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Side Plank
2 × 40 s/side · rest 45s
0/2
Hips stacked and lifted. Brace in the frontal plane, because that is where you play.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Elite Forwards
Keep the block moving.
← Previous sessionWeek 4 · Strength MaintenanceTwo 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. Back off, then start the block again at week 1. This loop repeats for as long as the season does.
That’s the last session of the program.Back to Elite Forwards
Train the rest of it
Beyond the weight room.
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