BPP W24

Month 6 - Week 24 - Peak
Day 1 - Reaction and Change of Direction | Lower Body

Corrective Stretches (Lower)
Dynamic Warm Up
Reaction and Change of Direction

1. Tennis Ball React off Wall - 2 reps (4 ball)
2. Tennis Ball React off Wall w Lateral Shuffle - 4 reps (4 ball)
2. Sprint to Tennis Ball React - 4 reps (1 ball, 2 balls)
3. Lateral Shuffle to Ball Drop - 4 x 1
Strength
1. Band Accommodating Speed Squat - 5 x 1
2. Box Squat - 5 x 5 @50%
3.A. Lateral Sled Drag - 3 x 20 yards each side
3.B. Band KB Swing - 3 x 12
4. Swiss Ball Hamstring Curls - 3 x 10 each side
Stability
1. Suitcase Carry - 3 x 20 yards each side
Day 2 - Acceleration | Upper Body
Corrective Stretches (Upper)
Dynamic Warm Up
Acceleration
1. Arm Pump Drill - 3 x 10 seconds
2. Technique Starts - 10 x 1
Strength
1.A. Floor Press - 5 x 5 @50%
1.B. Half Kneeling Med Ball Single Arm Chest Pass - 5 x 2 each side
2.A. One Arm Standing Sled Row - 3 x 8 each side
2.B. Dump the Buckets - 3 x 10
2.C. Landmine Press - 3 x 6 each arm
4. Rolling Tricep Extension - 4 x 10
Stability
1. Staggered Stance Band Rotation - 3 x 10 each side
Day 3 - Stability | Plyometrics | Lower Body
Corrective Stretches (Lower)
Dynamic Warm Up
Plyometrics
1. Weighted Pogos - 2 x 10 seconds
2. Weighted Squat Jumps - 2 x 10 seconds
3. Test Broad - 4 x 1
4. V Jumps - 2 x 1
Strength
1. Wide Stance Squat - 5 x 5 @50%
2.A. Trap Bar Deadlift - 3 x 8
2.B. Alt Lunge Jumps w MB Twist - 3 x 6 each side
3. Hamstring Curls - 3 x 8
Stability
1. Back Pedal Iso Trunk Series - 2 x 20 yards
Day 4 - Power | Upper Body
Corrective Stretches (Upper)
Dynamic Warm Up
Power
1. MB Forward Toss - 4 x 1
Strength
1.A. Single Arm DB Bench Press - 3 x 8 each arm
1.B. Band Facepull - 3 x 12
2.A. MB Push Ups - 3 x 12
2.B. 1 Arm DB Row - 3 x 10 each arm
2.C. Lateral Raise - 3 x 10
3.A. Hammer Curl - 2 x 12
3.B. Cable Tricep Extension - 2 x 12

BPP W24

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Month 6 - Week 24 - Peak

Day 1 - Reaction and Change of Direction | Lower Body

Reaction and Change of Direction

2. Tennis Ball React off Wall w Lateral Shuffle - 4 reps (4 ball)

2. Sprint to Tennis Ball React - 4 reps (1 ball, 2 balls)

3. Lateral Shuffle to Ball Drop - 4 x 1

2. Box Squat - 5 x 5 @50%

3.A. Lateral Sled Drag - 3 x 20 yards each side

3.B. Band KB Swing - 3 x 12

4. Swiss Ball Hamstring Curls - 3 x 10 each side

2.A. One Arm Standing Sled Row - 3 x 8 each side

2.B. Dump the Buckets - 3 x 10

2.C. Landmine Press - 3 x 6 each arm

4. Rolling Tricep Extension - 4 x 10

2. Weighted Squat Jumps - 2 x 10 seconds

2.A. Trap Bar Deadlift - 3 x 8

2.B. Alt Lunge Jumps w MB Twist - 3 x 6 each side

1.B. Band Facepull - 3 x 12

2.A. MB Push Ups - 3 x 12

2.B. 1 Arm DB Row - 3 x 10 each arm

2.C. Lateral Raise - 3 x 10

3.A. Hammer Curl - 2 x 12

3.B. Cable Tricep Extension - 2 x 12

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