02 / 03Power

Strength & Conditioning Protocol

Velocity comes from the ground up. We train rotational power, posterior chain strength, and lower-half mobility on a periodized block — heavy in the off-season, sharper and more elastic in-season.

Cadence — 3–4 lifts/week off-season · 2 lifts/week in-season
01

Lower Half Power

  • Trap-bar deadlift — 4 × 4 @ RPE 7
  • Rear-foot elevated split squat — 3 × 6 each
  • Lateral bound + stick — 4 × 3 each
  • Hip airplane — 2 × 6 each (control)
02

Rotational Power

  • Med ball shotput (Marv Ball) — 4 × 3 each side
  • Scoop toss — 4 × 3 each side
  • Pallof press + rotation — 3 × 8 each
  • Cable chop / lift — 3 × 8 each
03

Conditioning

  • Tempo runs (cardiac output) — 20–30 min Z2
  • Repeat sprints — 8 × 60yd, full recovery
  • Sled marches — 4 × 30yd heavy
  • Jump rope / pogo work — 3 × 30s
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