Training Plan

6 Core Exercises:

Clean grip Deadlift

Back Squat

Bent Over Rows

Bench Press

Power Cleans

Push Press

6 Assistance Exercises:

Bicep Curl

Skull Crushers

Pull Ups

Dips

Front Raises

Shrugs

6 Prehabilitation Exercises:

Calf Raises

Muscle Snatch / Cuban Press

Bulgarian Squat

Uneven Surface Squats i.e. Bosu ball or wobble board

Rotator Cuff Internal/External Rotation

SAQ Ladder Work

6 Flexibility Exercise:

Hamstrings Stretch

Glut Stretch

Quadriceps Stretch

Pectoral Stretch

Rotator Cuff Stretch

Calf Stretches

6 Core Stability Exercises:

Overhead Squat

Abdominal Crunches

Back Extensions

Hanging Leg Raises

Russian Twist

Oblique Crunches 

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Morning	Rest	Prehab/Core Stability 1	Flexibility	Rest	Prehab/Core Stability 2	Rest	Long Run
Afternoon	Weights Pushes	Rest	Rest	Weights Pulls	Rest	Rest	Rest