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Mon5Tue6Wed7Thu8Fri9Sat10Sun11
PowerThis wk's themePower expression.
MondayUpper25 min. · Strength5 exercises
TuesdayLower40 min. · Strength8 exercises
WednesdayRestNo session today
ThursdayLinear10 min. · Plyo2 exercises
FridayCore25 min. · Strength5 exercises
SaturdayRestNo session today
SundayLinear10 min. · Speed2 exercises
Power
Overall
23sessions this loop
Reset whenever you're ready to start again at PREP
PREP
5 days
Dynamic
3 days
Power
3 of 12
Reset loopResets on its own in 9 Power days
Month
Today · Oct 11
1session
Power 1
October 2026
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Completed · Today
Upper7:00 am
Power · Weights · 5 movementsRow - Power3 sets · 35 kg × 8
Chest press - Power3 sets · 35 kg × 8
Extension row - Power3 sets · 35 kg × 8
Push-up - Power3 sets · 35 kg × 8
Fly - Power3 sets · 35 kg × 8
Week
PREPDynamicPowerRecovery
Oct 5 – Oct 11Mon
Fri
Phases
PREPDynamicPower
PREP
Isometric and eccentric focus.
1
Isometric focusHold the position. Own the joint.
2
Eccentric focusSlow on the way down. Stay in the shape.
Workouts
WeightsPlyoTrack / FieldPrehabRecovery
Suggested
UpperRows, presses, and a fly.
36 min5 exercises
Quads + CalvesSquat and calf raises.
38 min4 exercises
Glutes + HamstringsHinge and hip extension.
54 min4 exercises
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