Pre-season Week 1
Monday:
- Explosive hanging leg lift 3 x 4
- Explosive push up (knees) 3 x 10
- L sit lift 3 x 6
- Straddle reach side to side w/ weight
3 x 10
- Candle raises on Pbar base 3 x 8
- Back Lever 4 x 3r of 5s holds
Wednesday:
- Assisted stalder press 3 x 3
- Tuck Planche 5 x 10s
- Assisted deficit handstand pushup 3x6
- Muscle up 3 x 3
- Weighted dip walks x 3
- Weighted pull up 3 x 6
Friday:
- Weighted squat 3 x 15
- Weighted Cossack squat 3 x 10e
- Prone Ws and Ts 3 x 60s
- Childs pose arm lifts 3 x 15e
- Single leg hip bridge 3 x 10e
- Single leg slider curl 3 x 10e
Pre-season Week 2
Monday:
- Explosive leg lift 3 x 4
- Explosive push up (knees) 3 x 10
- L Sit lift 3 x 6
- On stall bars, L hold, swing side to
side 3 x 8e
- Candle raises 3 x 8
- Back lever 4 x 3r of 5s
Wednesday:
- Assisted stalder press 3 x 3
- Tuck planche 5 x 10s
- Assisted deficit HS push up 3 x 6
- Muscle up 3 x 3
- Weighted dip walks x 3
- Weighted pull up 3 x 6
Friday:
Down the vault runway
- Sprints x 3
- Broad jumps x 3
- Single leg tuck x 2e
- Lunge switch x 3
- Duck walk x 3
- Scapular shrugs in push up 3 x 15
- Partner resisted leg curls 3 x 10
Pre-season Week 3
Monday:
- Explosive leg lift 4 x 4
- Explosive push up to panel mat 3 x 6
- L sit lift 3 x 6
- L hold + side to side 3 x 8e
- Candle raises 3 x 6 w/ weight
- Back lever 3 x 3 (5s) w/ lower to
german hang and pull through to pike
Wednesday:
- Partially assisted stalder 3 x 4
- Tuck Planche 4 x 15s
- Muscle up 3 x 4
- Assisted deficit HS push up 3 x 6
(slowly decreasing the assist here)
- Weighted Russian dips 3 x 6
- Weighted pull up 3 x 4 (increase
weight)
Friday:
Shoulder/Hamstring prehab series
- Prone Ws and Ts 3 x 30s each
- Childs pose arm lifts 3 x 15e
- Single leg slider curl 3 x 10e
- Single leg hip bridge 3 x 10e
- Weighted lunge push offs 3 x 15e
- Weighted squat jumps 3 x 10
Pre-season Week 4
Monday:
- Explosive hanging leg lift 4 x 4
- Explosive push up to panel 3 x 8
- V hold 4 x 5s
- L w/ side to side 3 x 8
- Candle raises w/ weight 3 x 8
- Back lever lower from invert hang
hold for 5s lower and pull back through
3 x3
Wednesday:
- Partially assisted stalder 3 x 4
- Tuck Planche 4 x 15s
- Muscle up 4 x 4
- Bulgarian dips 3 x8
- Assisted deficit HS push up 3 x 6
- Max rope climb x 3
Friday: Panel mat plyometrics
45s rounds, 30s rest, 2min rest at 6th
round
- Punch up and down
- Sideways up and down
- One foot on mat (and switch)
- One foot on mat sideways (and
switch)
- Jump over
- Jump up, down
- Sideways up and over
- Jump up tuck jump down
Pre-season Week 5
Monday:
- Hollow to pike 3 x 10
- Explosive push up catch with arms
overhead on panel 3 x 8
- V hold 4 x 5s
- Windshield wipers 3 x 5e
- Candle raises 3 x 4 w/ increased
weight
- Back lever 3 x 3 same profile as last
week
Wednesday:
- Max tuck Planche
- Max stalder
- Muscle up 4 x 4
- Bulgarian dips 3 x 8
- Assisted deficit HS push up 3 x 6
- Max rope climb x 3
Friday:
Shoulder/Hamstring prehab series
- Prone Ws and Ts 3 x 30s each
- Childs pose arm lifts 3 x 15e
- Single leg slider curl 3 x 10e
- Single leg hip bridge 3 x 10e
Punching series on track
- Straight, Tuck, Pike, Full turn,
Tuck/straight, Tuck/Pike, Tuck/full
Pre-season Week 6
Monday:
- Weighted hollow to pike 3 x 8
- Explosive push up catch overhead on
panel 3 x 8
- V- up lift 3 x 10
- V hold 3 x 8s
- Windshield wipers 3 x 5
- Candle raises 3 x 4 w/ weight
- Back lever 4 x 3 same profile
Wednesday:
- Planche leans 3 x 3
- Stalder to tuck Planche 3 x 3 (5s hold)
- Muscle up 3 x 5
- Single rail dip 3 x 10
- Max rope climb x 3
- Assisted deficit HS push up 3 x 6
Friday:
20s on 10s off, 12 rounds
- Lunge push off and knee drive
- Squat jump
- Tuck jump
- Single leg tuck jump (1 round each)
- Lunge switch
Pre-season Week 7 - Assisted deficit HS push up 3 x 8 - Max V hold
- Max L hold
Monday: Friday: - Max leg lift
- Explosive push up series 3 x 5 Weighted punching obstacle course x 3, - Introduce side lever negatives
- Weighted hollow to pike 3 x 10 and with added tuck jump in between - Thoracic mobility series
- V-up lift 3 x 10 each obstacle x 3
- V hold 3 x 10s Wednesday:
- Windshield wipers 3 x 6 - Max tuck Planche
- Candle raises w/ weight 3 x 4 - Max muscle up
- Assisted pulls: from invert lower to - Max HS pushup
back lever and pull back to invert 3 x 5 - Heavy focus on stretching

Wednesday:
- Planche leans 3 x 3
- Stalder to tuck Planche 3 x 3 (5s hold)
- Weighted muscle up 3 x 3
- Single rail under grip dip 3 x10
- Max rope climb x 3
Friday:
- Stick contest on trampoline
- Add on game on trampoline
Pre-season Week 8 (Deload)
Monday: