4 weeks, 3 sessions a week, from the Pre-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.
The summer’s strength, turned into the first three strides. A heavy hinge primes a max-distance jump, a heavy split squat primes a single-leg jump, and the shot gets its own fast work before the groin and trunk finish it.
The session camp will test. Resisted acceleration while fresh, change of direction at full speed, then blocks of short sprints on short rest — the ability to repeat a hard shift, built on purpose.
A heavy press primes a fast throw, the pulling keeps the shoulders honest, lateral bounds keep the crossover sharp, and shift-length intervals at a game work-to-rest close the session.
Each week runs sessions A to C. Open any one of them on its own.
Transition. The summer’s strength stays, the volume comes down, and repeat-sprint work starts. Expect the conditioning to bite harder than the lifting.
Build. Sprint and interval density climbs while the lifts stay heavy and short. Every rep fast, nothing near failure.
The hardest conditioning week of the block and the lightest lifting volume. This is the week that decides how the first shifts of camp feel.
Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
