STRENGTH BLOCK:

1st day

Barbell squats (90%) 2-4 x 5. Rest is 4-5 min between sets and 6-8 min between series.

Barbell squats (80%) 2-3 x 10-12. Rest is 2 min between sets.

2nd day

Barbell squats (93-95%) 2-4 x 3. Rest is 4-5 min. between sets and 6-8 min. between series

Barbell squats (80%) 3-5 x 8-10. Rest is 2-3 min between sets.

3rd day

Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series

Barbell squats (85%) 2 x 8 (+2-3). After completion of the last repetition in the squat with the weight at 85%, it is necessary to do 2-3 additional repetitions. Rest between sets is arbitrary.

4th day

Barbell squats: (80%) 1 x 10, (90%) 1 x 5, (90-93%) 1 x 2

The series are repeated 2-3 times with 4-5 min rest between sets and 6-8 min rest between series

5th day

Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series

Barbell squats (80%) 3-5 x 8-10. Rest between sets is 2-3 min.

6th day

Barbell squats (70%) 1 x 12, (80%) 1 x 10, (85%) 1 x 7

The series are repeated 2-3 times. Rest is 8-10 min in between series and 5-6 min between sets.

7th day

Squat jumps with the bar (40%) 5 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series.

8th day

Barbell squats (85-90%) 4-5 x 1-3 using the interval method

In the interval method it is possible to execute one series of several sets consisting of 1-2 repetitions using a heavy weight (85-90%) and with limited rest pauses. At the end of the series, the number of repetitions decreases and the duration of rest pauses increases. For example, in the first set of 3 repetitions the rest pause is 30-40 seconds; in the second set of 2-3 repetitions the rest pause is 40-60 seconds; in the third set consisting of 1-2 repetitions, the rest pauses is 60-90 seconds and in the in the 4th set there is one repetition.

9th day

Squat jumps with the bar (40%) 8 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series.

10th day

Barbell squats (95%) 4-5 x 1-3 using the interval method (See 8th day program)

End of strength block.

POWER BLOCK:

11th day

Depth jumps (0.75 m.) 2 x 10, (1.10 m.) 1 x 10. Rest interval between sets is 10-12 min.

Jump squat with bar (40%) 8 x 10 (2). Rest interval between sets is 60 sec and 10-12 min between series.

12th day

Depth jumps (0.75 m.) 2 x 10 and (1.10 m.) 2 x 10. Rest is 8-10 min.

Squat jumps with bar (40%) 6 x 8 (2). Rest interval between set is 30 sec and 8-12 min between series.

13th day

Depth jumps (0.75 m.) 3 x 10 and (1.10 m.) 1 x 10 Rest is 8-10 min between series…

Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 60 sec and 8-12 min between series.

14th day

Depth jump (0.75 m.) 4 x 10. Rest is 8-10 min.

Squat jumps with bar (40%) 8 x 8 (2). Rest interval between sets is 30 sec and 8-12 min between series.

15th day

Depth jumps (0.75 m.) 2 x 10 and (1.10) 2 x 10. Rest interval is 8-10 min between series.

Squat jumps with bar (40%) 6 x 10 (2). Rest interval between sets is 10 sec and 8-12 min between series.

16th day

Depth jumps (0.75 m.) 2 x 10 and (1.10m.) 2 x 10. Rest is 6-8 min between series.

Squat jumps with bar (40%) 8 x 10 (2-3). Rest interval between sets is 30 sec and 8-12 min between series.

17th day

Depth jumps (1.10 m.) 4 x 10. Rest is 8-10 min between series.

Squat jumps with bar (40%) 8 x 10 (2-3). Rest interval between sets is 10 sec and 8-12 min between series.

18th day

Depth jumps (0.75 m.) 4 x 10. Rest, 8-10 min.

Squat jumps with bar (40%) 10 x 10 (2-3) Rest interval between sets is 30 sec and 8-12 min between series.

19th day

Jumps on to a box (0.4-0. 5 m.) 4 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-12 min.

20th day

Depth jumps (1.10 m.) 4 x 10. Rest is 8-10 min.

Squat jumps with bar (40%) 10 x 10 (2). Rest interval between sets is 10 sec, between series is 8-12 min.

21st day

Depth jumps (0.75 m.) 4 x 10. Rest is 8-10 min.

Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 10 sec, between series is 10-12 min.

22nd day

Jumps on to a box (0.5-0. 6 m.) 6 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-15 min.

23rd day

Depth jumps 4x10 (1.10 m.) Rest is 8-10 min between series.

Squat jumps (40%) 10 x 10 (2-3). Rest interval between sets is 10 sec, between series is 8-12 min.

24th day

Depth jumps (0.75 m.) 4 x 10. Rest is 8-10 min.

Jumps with bar (40%) 10 x 10 (3-4) Rest interval between sets is 10 sec, between series is 10-15 min.

25th day

Jumps on to a box (0.7-0.8 m.) 5 x 50 (3) Rest interval between sets is 2-3 min, between series is 10-15 min.

26th day

Squat jumps with bar (40%) 10 x 10 (3-4) Rest interval between sets is 10 sec, between series is 10-15 min.

27th day

Jumps with bar (40%) 10 x 10 (3-4). Rest interval between sets is 10 sec, between series is 10-15 min.

28th day

Jumps on to a box (0.7 – 0.8m.) 6 x 50 (3) Rest interval between sets is 2 min, between series is 10-15 min.

End of power block.

The days are not consecutive: in the first eight weeks of training there are two wo at week.

For example:

monday= 1st day and

thursday= 2nd day,

monday= 3rd day,

thursday=4th day, etc.

By the ninth week we have three sessions a week:

For example:

Monday= 17th day,

Wednesday=18 day,

Friday= 19 day, etc.

In the strength block there are (in the other days) some aerobic running on glass, light sprint, light bounds and jumps with BW and 20-30%, altitude landings (for preparation of the follow shock method). They are lighter means because the emphasis is on strength. The same means of strength I use for upper body.

For the New York Giants; Verkho compressed the strength block because he had little time, so there are three contemporary means:

- Morphological-physiological strength with little impact on mass.
- Morphological-physiological strength with high impact on mass.
- Central nervous strength.

If the % is not identical with the reps, you must refer only to reps.

In the power block the emphasis is directed to the development of explosive strength and Local Muscolar Endurance, reinforcement of the shuttle mechanism of CP.

In the power block, there are also Olys, shock method for upper body, stimulation method for explosive strength:

Tonics of max strength (They retain the strength), follow by:

Developings of explosive strength.

In the third block there is the emphasis on development of speed on the field and the technical and tactical works. Light means of strength and explosive strength (especially for upper body)+ preactivation squat little before the games.