NOTES: Here are some notes to clarify some of the notations below. In the weight column, when an exercise says three different numbers, the main idea is to increase the load by 10lbs between sets. The starting weight is a bit relative and based on how much you can tolerate. The first set might feel easy, but the last set shouldn’t be. Similarly with the weights that are just one number, you can adjust how much weight you end up using, but be consistent across all the sets, making only small increases on a day to day basis. The effort going into these exercises will be more than the first set of the progression exercises, but not quite at the effort of the third set of progression. You can slowly increase the weights between the weeks to keep the same amount of work, but no big changes should occur until phase changes. Regarding the Strength and Mobility (SAM) manual, try to balance easy/hard days with all lifts. If you lift upper body twice a week and lower body twice a week, do two SAM hard days that week, one on an upper body day, and the other on a lower body day. The ‘Weeks x-y’ label is more of a formality. The notes under each of them will explain when the corresponding phase occurs.
Weeks 1-3 (Phase 1)#
NOTES: The intent of Phase 1 is to do a lot of reps with light weight. This helps build a foundation of strength before lifting anything heavy. Phase 1 can be extended to match off-season/strength and conditioning schedules.
Day 1#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 15 |
110, 120, 130 |
| Barbell good mornings |
3 x 12 |
Clean bar |
| Forward dumbell lunges |
3 x 10 (each leg) |
20 dumbell x2 |
| Hamstring curls |
3 x 12 |
60 |
| Knee extensions |
3 x 12 |
60 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 1 |
Hard Day |
Day 2#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 15 |
110, 120, 130 |
| Barbell good mornings |
3 x 12 |
Clean bar |
| Backward dumbell lunges |
3 x 10 (each leg) |
20 dumbell x2 |
| Hamstring curls |
3 x 12 |
60 |
| Knee extensions |
3 x 12 |
60 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 1 |
Easy Day |
Day 3 (optional)#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 15 |
110, 120, 130 |
| Barbell good mornings |
3 x 12 |
Clean bar |
| Forward dumbell lunges |
3 x 10 (each leg) |
20 dumbell x2 |
| Hamstring curls |
3 x 12 |
60 |
| Knee extensions |
3 x 12 |
60 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 1 |
Easy Day |
Week 4 (Phase Transition)#
NOTES: This is the first step to lifting heavier weights. Day 1 and 3 feature an increase in weight and decrease in reps. Day 2 follows the regular Phase 1 schedule.
Day 1#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 10 |
130, 140, 150 |
| Barbell good mornings |
3 x 8 |
Clean bar |
| Forward dumbell lunges |
3 x 10 (each leg) |
25 dumbell x2 |
| Hamstring curls |
3 x 8 |
80 |
| Knee extensions |
3 x 8 |
80 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 2 |
Hard Day |
Day 2#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 15 |
110, 120, 130 |
| Barbell good mornings |
3 x 12 |
Clean bar |
| Backward dumbell lunges |
3 x 10 (each leg) |
20 dumbell x2 |
| Hamstring curls |
3 x 12 |
60 |
| Knee extensions |
3 x 12 |
60 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 1 |
Easy Day |
Day 3 (optional)#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 10 |
130, 140, 150 |
| Barbell good mornings |
3 x 8 |
Clean bar |
| Forward dumbell lunges |
3 x 10 (each leg) |
25 dumbell x2 |
| Hamstring curls |
3 x 8 |
80 |
| Knee extensions |
3 x 8 |
80 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 2 |
Easy Day |
Weeks 5-7 (Phase 2)#
NOTES: Phase 2 begins with the competition season. It should extend until the midpoint of the season.
Day 1#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 10 |
130, 140, 150 |
| Barbell good mornings |
3 x 8 |
55 |
| Forward dumbell lunges |
3 x 10 (each leg) |
25 dumbell x2 |
| Hamstring curls |
3 x 8 |
80 |
| Knee extensions |
3 x 8 |
80 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 2 |
Hard Day |
Day 2#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 10 |
130, 140, 150 |
| Barbell good mornings |
3 x 8 |
55 |
| Backward dumbell lunges |
3 x 10 (each leg) |
20 dumbell x2 |
| Hamstring curls |
3 x 8 |
80 |
| Knee extensions |
3 x 8 |
80 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 2 |
Easy Day |
Day 3 (optional)#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 10 |
130, 140, 150 |
| Barbell good mornings |
3 x 8 |
55 |
| Forward dumbell lunges |
3 x 10 (each leg) |
25 dumbell x2 |
| Hamstring curls |
3 x 8 |
80 |
| Knee extensions |
3 x 8 |
80 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 2 |
Easy Day |
Week 8 (Phase Transition)#
NOTES: This mirrors week 4, where progression towards heavier lifting is made while keeping in touch with Phase 2.
Day 1#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 8 |
150, 160, 170 |
| Barbell good mornings |
3 x 6 |
65 |
| Forward dumbell lunges |
3 x 10 (each leg) |
30 dumbell x2 |
| Hamstring curls |
3 x 6 |
100 |
| Knee extensions |
3 x 6 |
100 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 3 |
Hard Day |
Day 2#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 10 |
130, 140, 150 |
| Barbell good mornings |
3 x 8 |
55 |
| Backward dumbell lunges |
3 x 10 (each leg) |
20 dumbell x2 |
| Hamstring curls |
3 x 8 |
80 |
| Knee extensions |
3 x 8 |
80 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 2 |
Easy Day |
Day 3 (optional)#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 8 |
150, 160, 170 |
| Barbell good mornings |
3 x 6 |
65 |
| Forward dumbell lunges |
3 x 10 (each leg) |
30 dumbell x2 |
| Hamstring curls |
3 x 6 |
100 |
| Knee extensions |
3 x 6 |
100 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 3 |
Easy Day |
Weeks 9-12 (Phase 3)#
NOTES: Phase 3 begins at the midpoint of the competition season. It should extend until the beginning of championship season. Once championship season begins, lifting should be very minimal, and diminish until not lifting is done as part of tapering. You can continue the SAM manual, but it should also diminish as part of tapering.
Day 1#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 8 |
150, 160, 170 |
| Barbell good mornings |
3 x 6 |
65 |
| Forward dumbell lunges |
3 x 10 (each leg) |
30 dumbell x2 |
| Hamstring curls |
3 x 6 |
100 |
| Knee extensions |
3 x 6 |
100 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 3 |
Hard Day |
Day 2#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 8 |
150, 160, 170 |
| Barbell good mornings |
3 x 6 |
65 |
| Forward dumbell lunges |
3 x 10 (each leg) |
30 dumbell x2 |
| Hamstring curls |
3 x 6 |
100 |
| Knee extensions |
3 x 6 |
100 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 3 |
Easy Day |
Day 3 (optional)#
| Exercise |
Sets x Repeats |
Weight |
| Warmup |
|
|
| RDL |
2 x 12 |
Clean bar |
| Toe walks |
30 paces (each leg) |
bodyweight |
| Heel walks |
30 paces (each leg) |
bodyweight |
| High knees |
30 |
bodyweight |
|
|
|
| Workout |
|
|
| Back squat |
3 x 8 |
150, 160, 170 |
| Barbell good mornings |
3 x 6 |
65 |
| Forward dumbell lunges |
3 x 10 (each leg) |
30 dumbell x2 |
| Hamstring curls |
3 x 6 |
100 |
| Knee extensions |
3 x 6 |
100 |
| Single leg heel raises |
2 x MAX (each leg) |
bodyweight |
| Strength and Mobility |
Phase 3 |
Easy Day |