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Original starter · 6 weeks

Team Sport Preseason

Strength first, then speed and power, then a short taper, so you start the season fast and stay hard to injure.

Open editable programStart blank
6weeks
3days a week
18sessions
312working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 6.

MeasureWeek 1Week 6Change
Working sets4933−33%
Total reps358237−34%
Reps per set7.37.2−2%
Average RPE7.07.1+1%

Week 1

DAY 1 - MON - LOWER POWER

ExerciseSets × repsEffort / loadRest
Broad Jump · Full reset between jumps3 × 4RPE 701:30
Back Squat4 × 672.5% 03:00
Nordic Hamstring Curl3 × 4RPE 701:30
Copenhagen Plank · Seconds per side2 × 20RPE 6.500:45
Sled Push · Meters per sprint4 × 15RPE 701:30

DAY 2 - WED - UPPER STRENGTH

ExerciseSets × repsEffort / loadRest
Medicine Ball Chest Pass3 × 5RPE 701:00
Bench Press4 × 672.5% 02:30
Weighted Pull-Up4 × 6RPE 7.502:00
Half-Kneeling Landmine Press · Repetitions per side3 × 8RPE 701:15
Face Pull3 × 15RPE 701:00

DAY 3 - FRI - TOTAL BODY SPEED

ExerciseSets × repsEffort / loadRest
Lateral Bound · Repetitions per side3 × 4RPE 701:15
Hang Power Clean4 × 370% 02:00
Trap Bar Deadlift3 × 575% 02:30
Reverse Lunge · Repetitions per side3 × 8RPE 701:30
Medicine Ball Rotational Throw · Repetitions per side3 × 5RPE 701:00

Week 2

DAY 1 - MON - LOWER POWER

ExerciseSets × repsEffort / loadRest
Broad Jump · Full reset between jumps4 × 4RPE 701:30
Back Squat4 × 577.5% 03:00
Nordic Hamstring Curl3 × 5RPE 7.501:30
Copenhagen Plank · Seconds per side3 × 20RPE 700:45
Sled Push · Meters per sprint5 × 15RPE 7.501:30

DAY 2 - WED - UPPER STRENGTH

ExerciseSets × repsEffort / loadRest
Medicine Ball Chest Pass3 × 5RPE 701:00
Bench Press4 × 577.5% 02:30
Weighted Pull-Up4 × 5RPE 802:00
Half-Kneeling Landmine Press · Repetitions per side3 × 8RPE 7.501:15
Face Pull3 × 15RPE 7.501:00

DAY 3 - FRI - TOTAL BODY SPEED

ExerciseSets × repsEffort / loadRest
Lateral Bound · Repetitions per side3 × 5RPE 701:15
Hang Power Clean4 × 372.5% 02:00
Trap Bar Deadlift3 × 577.5% 02:30
Reverse Lunge · Repetitions per side3 × 8RPE 7.501:30
Medicine Ball Rotational Throw · Repetitions per side3 × 6RPE 701:00

Week 3

DAY 1 - MON - LOWER POWER

ExerciseSets × repsEffort / loadRest
Broad Jump · Full reset between jumps4 × 4RPE 7.501:30
Back Squat5 × 480% 03:00
Nordic Hamstring Curl3 × 6RPE 801:30
Copenhagen Plank · Seconds per side3 × 25RPE 700:45
Sled Push · Meters per sprint6 × 15RPE 801:30

DAY 2 - WED - UPPER STRENGTH

ExerciseSets × repsEffort / loadRest
Medicine Ball Chest Pass4 × 5RPE 7.501:00
Bench Press5 × 480% 02:30
Weighted Pull-Up4 × 5RPE 802:00
Half-Kneeling Landmine Press · Repetitions per side3 × 8RPE 801:15
Face Pull3 × 15RPE 7.501:00

DAY 3 - FRI - TOTAL BODY SPEED

ExerciseSets × repsEffort / loadRest
Lateral Bound · Repetitions per side4 × 5RPE 7.501:15
Hang Power Clean5 × 375% 02:00
Trap Bar Deadlift4 × 480% 02:30
Reverse Lunge · Repetitions per side3 × 6RPE 801:30
Medicine Ball Rotational Throw · Repetitions per side4 × 5RPE 7.501:00

Week 4

DAY 1 - MON - LOWER POWER

ExerciseSets × repsEffort / loadRest
Broad Jump · Full reset between jumps5 × 3RPE 801:30
Back Squat4 × 385% 03:00
Nordic Hamstring Curl3 × 5RPE 801:30
Copenhagen Plank · Seconds per side3 × 25RPE 7.500:45
Sled Push · Meters per sprint6 × 20RPE 801:30

DAY 2 - WED - UPPER STRENGTH

ExerciseSets × repsEffort / loadRest
Medicine Ball Chest Pass4 × 4RPE 801:00
Bench Press4 × 385% 02:30
Weighted Pull-Up4 × 4RPE 8.502:00
Half-Kneeling Landmine Press · Repetitions per side3 × 6RPE 801:15
Face Pull3 × 12RPE 801:00

DAY 3 - FRI - TOTAL BODY SPEED

ExerciseSets × repsEffort / loadRest
Lateral Bound · Repetitions per side4 × 4RPE 801:15
Hang Power Clean5 × 280% 02:00
Trap Bar Deadlift4 × 385% 02:30
Reverse Lunge · Repetitions per side3 × 6RPE 801:30
Medicine Ball Rotational Throw · Repetitions per side4 × 5RPE 801:00

Week 5

DAY 1 - MON - LOWER POWER

ExerciseSets × repsEffort / loadRest
Broad Jump · Full reset between jumps5 × 3RPE 801:30
Back Squat4 × 287.5% 03:00
Nordic Hamstring Curl3 × 5RPE 801:30
Copenhagen Plank · Seconds per side3 × 30RPE 7.500:45
Sled Push · Meters per sprint6 × 20RPE 8.501:30

DAY 2 - WED - UPPER STRENGTH

ExerciseSets × repsEffort / loadRest
Medicine Ball Chest Pass4 × 4RPE 801:00
Bench Press4 × 287.5% 02:30
Weighted Pull-Up4 × 3RPE 8.502:00
Half-Kneeling Landmine Press · Repetitions per side3 × 6RPE 801:15
Face Pull3 × 12RPE 801:00

DAY 3 - FRI - TOTAL BODY SPEED

ExerciseSets × repsEffort / loadRest
Lateral Bound · Repetitions per side4 × 4RPE 801:15
Hang Power Clean6 × 282.5% 02:00
Trap Bar Deadlift3 × 387.5% 02:30
Reverse Lunge · Repetitions per side3 × 5RPE 8.501:30
Medicine Ball Rotational Throw · Repetitions per side4 × 5RPE 801:00

Week 6

DAY 1 - MON - LOWER POWER

ExerciseSets × repsEffort / loadRest
Broad Jump · Full reset between jumps3 × 3RPE 701:30
Back Squat2 × 287.5% 03:00
Nordic Hamstring Curl2 × 5RPE 701:30
Copenhagen Plank · Seconds per side2 × 30RPE 6.500:45
Sled Push · Meters per sprint3 × 20RPE 7.501:30

DAY 2 - WED - UPPER STRENGTH

ExerciseSets × repsEffort / loadRest
Medicine Ball Chest Pass2 × 4RPE 701:00
Bench Press2 × 287.5% 02:30
Weighted Pull-Up2 × 3RPE 7.502:00
Half-Kneeling Landmine Press · Repetitions per side2 × 6RPE 701:15
Face Pull2 × 12RPE 701:00

DAY 3 - FRI - TOTAL BODY SPEED

ExerciseSets × repsEffort / loadRest
Lateral Bound · Repetitions per side2 × 4RPE 701:15
Hang Power Clean3 × 282.5% 02:00
Trap Bar Deadlift2 × 387.5% 02:30
Reverse Lunge · Repetitions per side2 × 5RPE 7.501:30
Medicine Ball Rotational Throw · Repetitions per side2 × 5RPE 701:00