Mid-Season Prep

One break in the calendar, four weeks, one goal: rebuild your strength, your vertical jump and solid tendons before the second half of the season. Nothing to improvise: it is all written, session by session.

What the program includes

• 4 weeks · 3 sessions / week · Intermediate
• Equipment : fully equipped gym
• 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Foundation and tendons (weeks 1 and 2) : Base strength on stable variations and a heavy dose of lower-body tendon work: isometric Spanish squat for the patellar tendon, calves with a stretch pause for the Achilles tendon, controlled landing mechanics. You build the base that will absorb the loads of phase 2.
• Phase 2 · Strength and jump (weeks 3 and 4) : The base is set: you load heavy at 5-6 reps on trap bar, squat and hip thrust, and you bring in low-dose plyometrics. Same logic as phase 1, identical patterns, more demanding variations: control becomes production.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.