Warm-Up · RAMPPhase 1 · Ankle, groin & hip priming · 6-8 min | Time__ : __ |
![]() | 1 | Cat-Cowadductors long and strong — zero sharp pinch allowed | 8 + 8 | | ![]() | 2 | Leg Swingsteady breathing rhythm | 2 × 10 | | ![]() | 3 | Glute Bridgefirst 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 | Shuttle Runcloseout: sprint, chop the feet, high hand — brake in balance | 6 × 8 s | | ![]() | 2 | Drop Stepslide low — chest up, feet never click together | 6 × 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 | Pendlay Rowchest up through contact — wide base, brace before the bump | 4 × 5 | kg | | ![]() | 2 | Push Presschest up through contact — wide base, brace before the bump | 3 × 8 | kg | | ![]() | 3 | Overhead Throwknees NEVER cave — push the floor apart on every landing | 3 × 5/side | |
Progression: Vertical rule: jumps at 100% intent, full recovery, low counts — 20 quality contacts beat 60 tired ones. Heavy then explosive within 20 s on contrast pairs. | Phase 4 · Court Strength & Knee/Groin Armor16-20 min · unilateral bias + tendon eccentrics · rest 2 min | Time__ : __ |
![]() | 1 | Bulgarian Split Squatknees NEVER cave — push the floor apart on every landing | 4 × 4 | kg | | ![]() | 2 | Romanian Deadliftpenultimate step long, plant low — then POP | 3 × 6 | kg | | ![]() | 3 | Single-Leg Calf Raisetendons load slow — 3-s lowering, zero bounce | 3 × 10 slow | | ![]() | 4 | Russian Twistknees NEVER cave — push the floor apart on every landing | 2 × 8/side | |
Progression: Vertical rule: jumps at 100% intent, full recovery, low counts — 20 quality contacts beat 60 tired ones. Heavy then explosive within 20 s on contrast pairs. Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork | Time__ : __ |
![]() | 1 | Dead Hangsteady breathing rhythm | 2 × 30 s | | ![]() | 2 | Standing Quad 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. |
