Warm-Up · RAMPPhase 1 · Ankle, groin & hip priming · 6-8 min | Time__ : __ |
![]() | 1 | Thoracic Rotationadductors long and strong — zero sharp pinch allowed | 8 + 8 | | ![]() | 2 | Clamshellsteady breathing rhythm | 2 × 10 | | ![]() | 3 | Cossack Squatfirst step: positive shin, push the floor BACK | 2 × 10 | |
Phase 2 · Closeouts, Slides & Deceleration8-10 min · react to the call · brake low, recover 180° | Time__ : __ |
![]() | 1 | Reactive Closeout on Coach's Callcloseout: sprint, chop the feet, high hand — brake in balance | 5 × 8 s | | ![]() | 2 | Cariocaslide low — chest up, feet never click together | 5 × 8 s | | ![]() | 3 | Lateral Boundland silent and STICK 2 s — knees over toes, hips back | 4 × 3/side | |
Phase 3 · Vertical & Court Ballistics10-12 min · 100% intent, low counts · every landing stuck 2 s | Time__ : __ |
![]() | 1 | Bench Presschest up through contact — wide base, brace before the bump | 4 × 6 | kg | | ![]() | 2 | Floor Presschest up through contact — wide base, brace before the bump | 3 × 8 | kg | | ![]() | 3 | Landmine Pressknees NEVER cave — push the floor apart on every landing | 3 × 5/side | |
Progression: Loading rule: unilateral first — the game is played one leg at a time. Copenhagen and calf-Achilles sets weekly minimums; tendons load slow, 3-s eccentrics. | Phase 4 · Court Strength & Knee/Groin Armor16-20 min · unilateral bias + tendon eccentrics · rest 2 min | Time__ : __ |
![]() | 1 | Trap Bar Deadliftknees NEVER cave — push the floor apart on every landing | 4 × 5 heavy | kg | | ![]() | 2 | Good Morningpenultimate step long, plant low — then POP | 3 × 6 | kg | | ![]() | 3 | Calf Raisetendons load slow — 3-s lowering, zero bounce | 3 × 10 slow | | ![]() | 4 | Pallof Pressknees NEVER cave — push the floor apart on every landing | 2 × 8/side | |
Progression: Loading rule: unilateral first — the game is played one leg at a time. Copenhagen and calf-Achilles sets weekly minimums; tendons load slow, 3-s eccentrics. Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork | Time__ : __ |
![]() | 1 | Dead Hangsteady breathing rhythm | 2 × 30 s | | ![]() | 2 | Couch Stretchsteady breathing rhythm | 45 s/side | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
