Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
Measure
Week 1
Week 4
Change
Working sets
48
33
−31%
Total reps
234
136
−42%
Reps per set
4.9
4.1
−15%
Average RPE
6.6
5.5
−17%
Week 1
DAY 1 - MON - Vertical Power
Exercise
Sets × reps
Effort / load
Rest
Box Jump
3 × 5
RPE 6
2:00
Hang Power Clean
4 × 3
RPE 7
2:30
Front Squat
3 × 5
RPE 7.5
2:30
Single-Leg Calf Raise · per side
3 × 8
RPE 7
1:30
Medicine Ball Slam
3 × 5
RPE 6
1:30
DAY 2 - WED - Horizontal Power
Exercise
Sets × reps
Effort / load
Rest
Broad Jump
3 × 5
RPE 6
2:00
Kettlebell Swing
4 × 3
RPE 7
2:30
Trap Bar Deadlift
3 × 5
RPE 7.5
2:30
Lateral Bound · per side
3 × 5
RPE 6
2:00
Medicine Ball Rotational Throw · per side
3 × 5
RPE 6
1:30
DAY 3 - FRI - Elastic and Upper
Exercise
Sets × reps
Effort / load
Rest
Pogo Hop
3 × 5
RPE 6
2:00
Push Press
4 × 3
RPE 7
2:30
Pull-Up
3 × 5
RPE 7.5
2:30
Medicine Ball Chest Pass
3 × 5
RPE 6
1:30
Bulgarian Split Squat · per side
3 × 8
RPE 7
1:30
Week 2
DAY 1 - MON - Vertical Power
Exercise
Sets × reps
Effort / load
Rest
Box Jump
4 × 5
RPE 6.5
2:00
Hang Power Clean
5 × 3
RPE 7.5
2:30
Front Squat
3 × 5
RPE 8
2:30
Single-Leg Calf Raise · per side
3 × 10
RPE 7.5
1:30
Medicine Ball Slam
4 × 5
RPE 6.5
1:30
DAY 2 - WED - Horizontal Power
Exercise
Sets × reps
Effort / load
Rest
Broad Jump
4 × 5
RPE 6.5
2:00
Kettlebell Swing
5 × 3
RPE 7.5
2:30
Trap Bar Deadlift
3 × 5
RPE 8
2:30
Lateral Bound · per side
4 × 5
RPE 6.5
2:00
Medicine Ball Rotational Throw · per side
4 × 5
RPE 6.5
1:30
DAY 3 - FRI - Elastic and Upper
Exercise
Sets × reps
Effort / load
Rest
Pogo Hop
4 × 5
RPE 6.5
2:00
Push Press
5 × 3
RPE 7.5
2:30
Pull-Up
3 × 5
RPE 8
2:30
Medicine Ball Chest Pass
4 × 5
RPE 6.5
1:30
Bulgarian Split Squat · per side
3 × 10
RPE 7.5
1:30
Week 3
DAY 1 - MON - Vertical Power
Exercise
Sets × reps
Effort / load
Rest
Box Jump
4 × 6
RPE 7
2:00
Hang Power Clean
5 × 2
RPE 8
3:00
Front Squat
4 × 4
RPE 8
3:00
Single-Leg Calf Raise · per side
3 × 10
RPE 8
1:30
Medicine Ball Slam
4 × 6
RPE 7
1:30
DAY 2 - WED - Horizontal Power
Exercise
Sets × reps
Effort / load
Rest
Broad Jump
4 × 6
RPE 7
2:00
Kettlebell Swing
5 × 2
RPE 8
3:00
Trap Bar Deadlift
4 × 4
RPE 8
3:00
Lateral Bound · per side
4 × 6
RPE 7
2:00
Medicine Ball Rotational Throw · per side
4 × 6
RPE 7
1:30
DAY 3 - FRI - Elastic and Upper
Exercise
Sets × reps
Effort / load
Rest
Pogo Hop
4 × 6
RPE 7
2:00
Push Press
5 × 2
RPE 8
3:00
Pull-Up
4 × 4
RPE 8
3:00
Medicine Ball Chest Pass
4 × 6
RPE 7
1:30
Bulgarian Split Squat · per side
3 × 10
RPE 8
1:30
Week 4
DAY 1 - MON - Vertical Power
Exercise
Sets × reps
Effort / load
Rest
Box Jump
2 × 4
RPE 5
2:00
Hang Power Clean
3 × 2
RPE 6
2:30
Front Squat
2 × 4
RPE 6
2:30
Single-Leg Calf Raise · per side
2 × 8
RPE 6
1:30
Medicine Ball Slam
2 × 5
RPE 5
1:30
DAY 2 - WED - Horizontal Power
Exercise
Sets × reps
Effort / load
Rest
Broad Jump
2 × 4
RPE 5
2:00
Kettlebell Swing
3 × 2
RPE 6
2:30
Trap Bar Deadlift
2 × 4
RPE 6
2:30
Lateral Bound · per side
2 × 4
RPE 5
2:00
Medicine Ball Rotational Throw · per side
2 × 5
RPE 5
1:30
DAY 3 - FRI - Elastic and Upper
Exercise
Sets × reps
Effort / load
Rest
Pogo Hop
2 × 4
RPE 5
2:00
Push Press
3 × 2
RPE 6
2:30
Pull-Up
2 × 4
RPE 6
2:30
Medicine Ball Chest Pass
2 × 5
RPE 5
1:30
Bulgarian Split Squat · per side
2 × 8
RPE 6
1:30
What the research says
"Trained individuals should therefore consider separating endurance from resistance training during periods where the development of dynamic maximal strength is prioritised."