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This 10-week Strength and Power Program is designed to maximize athletic performance using barbells and dumbbells. Structured across two phases, the program focuses first on building foundational strength and then progresses to explosive power. Training four times per week, the regimen systematically addresses overall body strength, ensuring the athlete develops the necessary base to enhance speed, power, and on-court performance.
WEEKS 1 - 5
Foundational Lower Body and Core Strength session. We do these exercises to build the absolute strength in the legs and hips that is necessary for vertical jumping and to stabilize the core against rotational forces during hitting.
Foundational Upper Body and Core Strength session. The goal is to build base pressing and pulling strength in the upper body, which is essential for hitting power and blocking stability, while continuing to develop core endurance. This session specifically addresses upper body weakness.
WEEKS 6 - 10
Max Power and Explosion session for the lower body, performed in Phase 2. The primary goal here is to convert the absolute strength gained in Phase 1 into explosive, fast-twitch power needed for maximizing vertical jump and court speed.
Max Power and Rotational Force session for the upper body and core, performed in Phase 2. The primary goal is to translate the upper body strength gained in Phase 1 into explosive force, specifically focusing on the hitting and blocking motions, and maximizing shoulder health.
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