Defy. Conquer. Prevail.

WHAT THIS BUILDS

• Faster first step + better acceleration
• More power (jumps, hits, sprint transfer)
• Real strength (force production)
• Athletic durability (hamstrings/hips/shoulders)

PROGRAM FORMAT

4 Weeks

• Week 1 = Build
• Week 2 = Push
• Week 3 = Peak
• Week 4 = Deload/Testing

5 Days

• Day 1: Lower Power + Acceleration + Posterior
• Day 2: Upper Strength + Arms (press focus)
• Day 3: Speed (max velocity) + COD + Core
• Day 4: Lower Strength (heavy) + Jumps
• Day 5: Upper Power + Back + Shoulder durability + Conditioning

WHAT’S INSIDE?

✅ Full 4-week plan

🏃🏾‍♂️‍➡️ Warm-ups for gym + field

🏋🏾‍♂️ Sets/reps/rest/intent for every session

🔄️ Substitutions if you don’t have certain equipment

📝 “Notes from Carsen”

WHO IT’S FOR?

Football / rugby / hybrid athletes training to get stronger, faster, more explosive.

EQUIPMENT?

Gym access recommended (barbell + DBs). Field day needs grass/turf and cones.

INTENSITY?

• RPE 7 = 3 reps left
• RPE 8 = 2 reps left
• RPE 9 = 1 rep left (heavy but clean)
• Rule: If form breaks, lower the weight.

SUPPORT

DM me on IG/Discord after purchase if you have questions.

DISCLAIMER

Train at your own risk. If you have pain/injury, get cleared by a professional first.

over the years ive never really used RPE or gone by percentages i kinda already knew what weight my sets would be according to the amount of reps i would be doing. But i have been using RPE and percentages from the start of last year and have noticed i feel better on each sets and not under faituge for my backend sets.

Built and tested by Hefty