90kg force production focus — explosive starts, Deadlift power, and ORIF ankle reinforcement. Every session builds a harder-to-beat CB.

Only one team session (Wed). You self-provide: Mon Velocity & Violence, Tue Ankle Armor & Strength, Thu The Furnace, Fri upper + primer. Match on Sat or Sun.

Toggle Saturday vs Sunday match. Bye weeks become Development (Enforcer volume spike + Saturday Circuit) or Regeneration (mini-deload).

90kg explosive starts — CB-specific mixed starts with full recovery.

• 0:00-0:08 A-Skips 2x15m (high-knee march for hip flexion) + B-Skips 2x15m (leg extension before ground contact)
• 0:08-0:15 Enforcer Pogos 3x10 — rapid stiff-ankle ground contacts (jump with locked knees, minimal ground time)
• 0:15-0:40 Mixed Starts 10x20m: Falling, Stalking/Turn, Lateral, Tackle-Reset (see Daily Briefing for full descriptions)
• 0:40-0:55 Mobility reset: ankle + hip

Deadlift-focused power day + ORIF ankle reinforcement protocol.

• Warm-up: banded ankle distractions, hip 90/90, trunk activation
• Main lift: Deadlifts 3x3 @ RPE 8-9 (8 = two reps in tank)
• Eccentric Squats: 3x5 @ RPE 6-7 (~60-65% 1RM) with 5-second lowering (builds tendon resilience)
• Weighted Tibialis Raises 3x15 (raise toes toward shin with weight — front-of-shin strength for ORIF ankle)
• Max Effort Calf Iso: 45s holds per side (hold top of calf raise on step edge)

Match-intensity engine work — Violence Finishers simulate tackle-to-sprint transitions.

• Tempo + Violence Finishers: 10x100m @ ~70% WITH 5 burpees between each run, 45-60s rest (drop to 30-45s if easy)
• RSA (Repeated Sprint Ability): 2-3 x (6x20-30m @ 90-95%), 20-25s rest
• COD Shuttles (Change Of Direction): 2-3 x 40s @ 70-80%
• Finish: ankle/hip mobility 10 min
• Total time: 50–65 min

Upper strength + posterior + a short primer. Keep legs fresh.

• Main: Bench or OHP 1x3-5 @ RPE 7-8 + 2x5; Pull-ups 4x4-6; RDL/hinge 2-3x6
• Primer (8–15 min): 3x20m build-ups (70/80/90%) + KB swing 3x6 or jump squat 3x3
• Mobility pick 3: knee-to-wall, soleus iso, adductor rockbacks, tib raises, hip flexor stretch
• Saturday match: cap total at 35-45 min; Sunday match: full 60 min ok
• Feel springy, not tired

Only if you played 0–30 min. Micro-dose to keep progressing.

• Speed: 3x20m fast build-ups + 2x10m accelerations
• Conditioning: 6x15-20s tempo runs or 6x20m RSA
• Strength: 1–2 back-off sets each of squat/hinge and an upper pull
• Mobility 10 min (ankle/hip/adductor)
• Played 60–90 min? Skip and take full recovery walk + mobility

• Main lifts stay around RPE 7
• Sprint volume: 6x15m
• Week 4 deload (drop volume ~40%)

• Top sets trend to RPE 8
• Sprints: 7x15m if legs feel good
• Week 8 deload

• Strength volume slightly lower
• Sprints: 6x20m full rest
• Week 12 deload

• Maintain strength at RPE 7-8
• Keep speed sharp, minimal fatigue
• If matches intense, 1 back-off set only

• If Monday speed lingers: Tuesday = main lift + 1 hamstring set only
• If legs feel heavy Wednesday morning: cut Tuesday back-off squats
• If flat on Friday: primer only (8–12 min) + mobility
• If Thursday conditioning bites: skip hamstring curls Friday

• Max Effort Single-Leg Calf Iso 45s/side (hold top of calf raise on step edge)
• Weighted Tibialis Raises 3x15 (raise toes toward shin with weight for front-of-shin strength)
• Knee-to-Wall Ankle Flossing 2x12/side (knee over toes, heel down — improves dorsiflexion)
• Hip Flexor Sequence: Marching Hold 2x8/side (knee to hip height, 2-3s pause) + Banded Hip Flexor Iso 3x20s/side (band around thigh, press forward and hold)