Mid-Season Prep

A break in the calendar, four weeks, one goal: rebuild your strength, your jump and a solid shooting shoulder before the second half of the season. Nothing to improvise: everything is 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 shoulder (weeks 1 and 2) : Base strength on stable variations plus a big prevention block: face pulls and external rotations for the shooting shoulder, eccentric hamstrings, calves with stretched pause, clean landing mechanics. We build the base that will absorb phase 2.
• Phase 2 · Strength and explosiveness (weeks 3 and 4) : The base is set: we load heavy at 5-6 reps on trap bar, squat and hip thrust, and introduce low-dose plyometrics, vertical and lateral. 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.