O
Oscaridk
Iron
- Joined
- Jul 21, 2026
- Posts
- 52
- Reputation
- 25
Goals.
Increase muscle mass and strength (ffmi, Bench, Squat, Deadlift).
increase cardio (vo2max).
Increase explosiveness (40-100m time and dead start vertical jump).
Improve Mobility (clock test).
Improve agility (illinois test).
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Gym 4x a week - Monday, Wednesday, Friday, Saturday.
Mobility 4x a week - Tuesday, Thursday, Monday, Friday.
2x low impact cardio a week - Wednesday and Sunday before gym.
2x plyometrics a week - Monday and Saturday before Gym.
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Monday.
Workout 1 - Plyometrics. Do this in the morning.
Warm up with your mobility work.
1x Hamstring stretch 15s each leg.
1x Pvc pipe walks for 20m.
3X7-9 Hip 90/90.
4x15s Thoratic Ext over wheel.
Then A and B skips x20m for 2 sets rest 2 minutes.
Preferably do some sort of cone agility drill doesn't really matter which one you pick for 3 sets and rest 3-4 minutes between.
Then do fly 20s with a 30m buildup rest 5 minutes for 3 sets.
Workout 2 - Upper body A.
Warm up with Bench press speed 40% of ur 1rm for 3x3, rest 2 mins.
Barbell rows 3 sets of 4-6 reps. rest 3 minutes.
Bench press 3 sets of 4-6 reps rest 3 minutes.
Seated barbell Shoulder press 3 sets of 8-12 reps rest 2 minutes.
Wide grip pull ups 8-10 reps for 3 sets rest 3 minutes, if you can't do it yet then do lat pulldowns for 12-15 reps and 2 minutes rest for 3 minutes.
-----------------------------------------------------------------------
Tuesday - Mobility only.
1x Hamstring stretch 15s each leg.
1x Pvc pipe walks for 20m.
3X7-9 Hip 90/90.
4x15s Thoratic Ext over wheel.
-----------------------------------------------------------------------
Wednesday.
Workout 1 - Cardio.
4x4 minutes at the wattage/speed of 95% your all out 4 minute effort on bike. Rest 3 minutes.
After you do this, do some stretches, not mobility but some sort of light cool down.
Workout 2 - Leg day.
Warm up with some bodyweight squats just 10 or so.
Start with some Olympic power cleans 3x3 Rest 3 minutes.
Barbell back squat 3x5-7 rest 3 minutes.
Sumo deadlift 3x6-8 rest 3 minutes.
Nordic curls 3x8-12 rest 3 minutes.
Calf raises 3x8-10 rest 2 minutes.
Weight plate Russian twists 3x8-12 rest 2 minutes.
Cable crunches 3x8-10 reps rest 2 minutes.
-----------------------------------------------------------------------
Thursday - Mobility only.
1x Hamstring stretch 15s each leg.
1x Pvc pipe walks for 20m.
3X7-9 Hip 90/90.
4x15s Thoratic Ext over wheel.
-----------------------------------------------------------------------
Friday - Mobility.
1x Hamstring stretch 15s each leg.
1x Pvc pipe walks 20m.
3x7-9 Hip 90/90.
4x15s Thoratic Ext over wheel.
Workout - upper body B.
Warm up with bench press speed 40% 1rm 3x3 rest 3 minutes.
Bench press 3x8-12 reps 2 minutes rest.
Incline db rows 3x8-12 reps 2 minutes rest.
Weighted dips 3x8-12 reps 2 minutes rest.
Pull ups 3x8-12 reps 2 minutes rest if you can't do pull ups do Lat pulldowns wide grip.
-----------------------------------------------------------------------
Saturday.
workout 1 - plyometrics + mobility.
1x Hamstring stretch 15s each leg.
1x Pvc pipe walks 20m.
3x7-9 Hip 90/90.
4x15s Thoratic Ext over wheel.
A and B skips 2 sets of 20m rest 2 minutes.
Agility exercise of choice do 3 sets and rest 3 minutes.
20m flies with 30m build up zone 3 sets rest 5 minutes.
workout 2 - Leg day.
Power cleans 3x3 rest 3 minutes.
Single leg squats 3x6-8 rest 2 minutes between each leg.
Barbell back squats 3x8-12 reps rest 2 minutes.
Nordics 3x8-12 reps rest 2 minutes.
Cable crunches 3x8-12 reps rest 2 minutes.
Russian twists 3x8-12 reps rest 2 minutes.
-----------------------------------------------------------------------
Sunday - low impact cardio.
warm up with 5 minutes relaxed cycle.
Bike zone 2.
cycle for 30 minutes at a wattage that feels hard but not too hard, it should be around the wattage you could hold for 1 hour.
-----------------------------------------------------------------------
Every 4 weeks do 1 week with only mobility or just relaxing (but not too relaxed, still keep your diet good) so still maybe walk around and stretch but don't do any of this stuff for the week.
-----------------------------------------------------------------------
Rules, if you feel tired or fatigued Cut volume by 20% or remove 1 weight exercise and 1 plyometric for each workout for the day.
Progress once you get to the top end of the set for example if it says 8-12 reps once you can do 12 reps or more add weights.
Increase muscle mass and strength (ffmi, Bench, Squat, Deadlift).
increase cardio (vo2max).
Increase explosiveness (40-100m time and dead start vertical jump).
Improve Mobility (clock test).
Improve agility (illinois test).
-----------------------------------------------------------------------
Gym 4x a week - Monday, Wednesday, Friday, Saturday.
Mobility 4x a week - Tuesday, Thursday, Monday, Friday.
2x low impact cardio a week - Wednesday and Sunday before gym.
2x plyometrics a week - Monday and Saturday before Gym.
-----------------------------------------------------------------------
Monday.
Workout 1 - Plyometrics. Do this in the morning.
Warm up with your mobility work.
1x Hamstring stretch 15s each leg.
1x Pvc pipe walks for 20m.
3X7-9 Hip 90/90.
4x15s Thoratic Ext over wheel.
Then A and B skips x20m for 2 sets rest 2 minutes.
Preferably do some sort of cone agility drill doesn't really matter which one you pick for 3 sets and rest 3-4 minutes between.
Then do fly 20s with a 30m buildup rest 5 minutes for 3 sets.
Workout 2 - Upper body A.
Warm up with Bench press speed 40% of ur 1rm for 3x3, rest 2 mins.
Barbell rows 3 sets of 4-6 reps. rest 3 minutes.
Bench press 3 sets of 4-6 reps rest 3 minutes.
Seated barbell Shoulder press 3 sets of 8-12 reps rest 2 minutes.
Wide grip pull ups 8-10 reps for 3 sets rest 3 minutes, if you can't do it yet then do lat pulldowns for 12-15 reps and 2 minutes rest for 3 minutes.
-----------------------------------------------------------------------
Tuesday - Mobility only.
1x Hamstring stretch 15s each leg.
1x Pvc pipe walks for 20m.
3X7-9 Hip 90/90.
4x15s Thoratic Ext over wheel.
-----------------------------------------------------------------------
Wednesday.
Workout 1 - Cardio.
4x4 minutes at the wattage/speed of 95% your all out 4 minute effort on bike. Rest 3 minutes.
After you do this, do some stretches, not mobility but some sort of light cool down.
Workout 2 - Leg day.
Warm up with some bodyweight squats just 10 or so.
Start with some Olympic power cleans 3x3 Rest 3 minutes.
Barbell back squat 3x5-7 rest 3 minutes.
Sumo deadlift 3x6-8 rest 3 minutes.
Nordic curls 3x8-12 rest 3 minutes.
Calf raises 3x8-10 rest 2 minutes.
Weight plate Russian twists 3x8-12 rest 2 minutes.
Cable crunches 3x8-10 reps rest 2 minutes.
-----------------------------------------------------------------------
Thursday - Mobility only.
1x Hamstring stretch 15s each leg.
1x Pvc pipe walks for 20m.
3X7-9 Hip 90/90.
4x15s Thoratic Ext over wheel.
-----------------------------------------------------------------------
Friday - Mobility.
1x Hamstring stretch 15s each leg.
1x Pvc pipe walks 20m.
3x7-9 Hip 90/90.
4x15s Thoratic Ext over wheel.
Workout - upper body B.
Warm up with bench press speed 40% 1rm 3x3 rest 3 minutes.
Bench press 3x8-12 reps 2 minutes rest.
Incline db rows 3x8-12 reps 2 minutes rest.
Weighted dips 3x8-12 reps 2 minutes rest.
Pull ups 3x8-12 reps 2 minutes rest if you can't do pull ups do Lat pulldowns wide grip.
-----------------------------------------------------------------------
Saturday.
workout 1 - plyometrics + mobility.
1x Hamstring stretch 15s each leg.
1x Pvc pipe walks 20m.
3x7-9 Hip 90/90.
4x15s Thoratic Ext over wheel.
A and B skips 2 sets of 20m rest 2 minutes.
Agility exercise of choice do 3 sets and rest 3 minutes.
20m flies with 30m build up zone 3 sets rest 5 minutes.
workout 2 - Leg day.
Power cleans 3x3 rest 3 minutes.
Single leg squats 3x6-8 rest 2 minutes between each leg.
Barbell back squats 3x8-12 reps rest 2 minutes.
Nordics 3x8-12 reps rest 2 minutes.
Cable crunches 3x8-12 reps rest 2 minutes.
Russian twists 3x8-12 reps rest 2 minutes.
-----------------------------------------------------------------------
Sunday - low impact cardio.
warm up with 5 minutes relaxed cycle.
Bike zone 2.
cycle for 30 minutes at a wattage that feels hard but not too hard, it should be around the wattage you could hold for 1 hour.
-----------------------------------------------------------------------
Every 4 weeks do 1 week with only mobility or just relaxing (but not too relaxed, still keep your diet good) so still maybe walk around and stretch but don't do any of this stuff for the week.
-----------------------------------------------------------------------
Rules, if you feel tired or fatigued Cut volume by 20% or remove 1 weight exercise and 1 plyometric for each workout for the day.
Progress once you get to the top end of the set for example if it says 8-12 reps once you can do 12 reps or more add weights.
