4-Week Pre-Season Training Log Athlete: _________________________ Program Start: Monday, June 1, 2026 Instructions: Tick the checkbox [ ] → [x] when the exercise is completed. Fill in Load, Reps, RPE (1–10), and Soreness (0–10, recorded next morning) after each session. Coach reviews and signs at week end. 📄 WEEK 1 — Build Phase: Technique & Intent (60% effort, max CAT) ☐ Date Day Exercise Rx Sets×Reps (Tempo) Load Reps RPE Sore Notes [ ] 06/01 Mon D1 Lower Power A1. Leg Press (Selectorized) 4×5 (X/1/3) Pause 1s; SS w/ A2; 90s rest [ ] 06/01 Mon D1 Lower Power A2. Broad Jump (BW) 4×3 explosive — SS w/ A1; soft landing [ ] 06/01 Mon D1 Lower Power B1. Leg Curl Machine 3×6 (X/0/3) SS w/ B2; 60s rest [ ] 06/01 Mon D1 Lower Power B2. SL Box Drop → Lateral Hop 3×3/side reactive — SS w/ B1 [ ] 06/01 Mon D1 Lower Power C1. Hip Abductor Machine 3×8 (X/1/2) SS w/ C2; 45s rest [ ] 06/01 Mon D1 Lower Power C2. Speed Skater Bounds 3×6/side reactive — SS w/ C1 [ ] 06/01 Mon D1 Cardio Football HIIT 10s/50s 8 rounds — Airdyne preferred [ ] 06/02 Tue D2 Upper Drive A1. Chest Press Machine 4×5 (X/1/3) Punch handles; SS w/ A2 [ ] 06/02 Tue D2 Upper Drive A2. Explosive Hand-Release Push-Up 4×5 explosive — SS w/ A1 [ ] 06/02 Tue D2 Upper Drive B1. Seated Row Machine 4×5 (X/1/3) SS w/ B2; pull to lower ribs [ ] 06/02 Tue D2 Upper Drive B2. Med Ball Slam (or BW Chop) 4×6 explosive — SS w/ B1 [ ] 06/02 Tue D2 Upper Drive C1. Seated OH Press Machine 3×6 (X/1/3) SS w/ C2; pack lower back [ ] 06/02 Tue D2 Upper Drive C2. Vertical Jump + Arm Reach 3×5 reactive — SS w/ C1 [ ] 06/02 Tue D2 Cardio Lacrosse Intervals 30s/30s 6 rounds — 80–85% effort [ ] 06/03 Wed D3 REST Active Recovery / Mobility — — — — 20–30 min walk + stretch [ ] 06/04 Thu D4 Agility A1. Pro Agility 5-10-5 5 rounds 100% — Alternate direction; 90s rest [ ] 06/04 Thu D4 Agility A2. L-Drill (3-Cone) 4 rounds 100% — Tight loops [ ] 06/04 Thu D4 Agility B1. Cable Pallof Press 3×8/side (2/2/2) Anti-rotation; 45s rest [ ] 06/04 Thu D4 Agility B2. Cable Woodchop 3×6/side (X/0/2) SS w/ B1 [ ] 06/04 Thu D4 Cardio Lacrosse Intervals 30s/30s 6 rounds — [ ] 06/05 Fri D5 Full-Body Explosive A1. Leg Press (High Foot) 3×5 (X/1/3) SS w/ A2; glute focus [ ] 06/05 Fri D5 Full-Body Explosive A2. Box Jump (or Step-Up Knee Drive) 3×4 explosive — SS w/ A1 [ ] 06/05 Fri D5 Full-Body Explosive B1. Lat Pulldown 3×6 (X/1/3) SS w/ B2; 60s rest [ ] 06/05 Fri D5 Full-Body Explosive B2. Med Ball Chest Pass (or Explosive Push-Up) 3×5 explosive — SS w/ B1 [ ] 06/05 Fri D5 Full-Body Explosive C1. Cable Single-Arm Punch 3×6/side (X/0/2) SS w/ C2; 45s rest [ ] 06/05 Fri D5 Full-Body Explosive C2. Tuck Jumps 3×5 reactive — SS w/ C1 [ ] 06/05 Fri D5 Cardio Football HIIT 10s/50s 8 rounds — [ ] 06/06 Sat REST Rest / Stretch — — — — Light foam roll [ ] 06/07 Sun REST Rest — — — — Full off-day Week 1 Coach Sign-off: ____________________ Footnote: All sessions require direct adult supervision per youth resistance-training guidelines. 📄 WEEK 2 — Build Phase: Volume/Load Progression (65% effort, max CAT) ☐ Date Day Exercise Rx Sets×Reps (Tempo) Load Reps RPE Sore Notes [ ] 06/08 Mon D1 Lower Power A1. Leg Press (Selectorized) 4×5 (X/1/3) +5% from Wk1; SS w/ A2 [ ] 06/08 Mon D1 Lower Power A2. Broad Jump (BW) 4×3 explosive — Measure distance; SS w/ A1 [ ] 06/08 Mon D1 Lower Power B1. Leg Curl Machine 3×6 (X/0/3) SS w/ B2 [ ] 06/08 Mon D1 Lower Power B2. SL Box Drop → Lateral Hop 3×3/side reactive — SS w/ B1 [ ] 06/08 Mon D1 Lower Power C1. Hip Abductor Machine 3×8 (X/1/2) SS w/ C2 [ ] 06/08 Mon D1 Lower Power C2. Speed Skater Bounds 3×6/side reactive — SS w/ C1 [ ] 06/08 Mon D1 Cardio Football HIIT 10s/50s 8 rounds — Hold peak watts [ ] 06/09 Tue D2 Upper Drive A1. Chest Press Machine 4×5 (X/1/3) SS w/ A2 [ ] 06/09 Tue D2 Upper Drive A2. Explosive Hand-Release Push-Up 4×5 explosive — SS w/ A1 [ ] 06/09 Tue D2 Upper Drive B1. Seated Row Machine 4×5 (X/1/3) SS w/ B2 [ ] 06/09 Tue D2 Upper Drive B2. Med Ball Slam (or BW Chop) 4×6 explosive — SS w/ B1 [ ] 06/09 Tue D2 Upper Drive C1. Seated OH Press Machine 3×6 (X/1/3) SS w/ C2 [ ] 06/09 Tue D2 Upper Drive C2. Vertical Jump + Arm Reach 3×5 reactive — SS w/ C1 [ ] 06/09 Tue D2 Cardio Lacrosse Intervals 30s/30s 6 rounds — [ ] 06/10 Wed D3 REST Active Recovery / Mobility — — — — Hip/T-spine flow [ ] 06/11 Thu D4 Agility A1. Pro Agility 5-10-5 5 rounds 100% — Time each rep [ ] 06/11 Thu D4 Agility A2. L-Drill (3-Cone) 4 rounds 100% — [ ] 06/11 Thu D4 Agility B1. Cable Pallof Press 3×8/side (2/2/2) [ ] 06/11 Thu D4 Agility B2. Cable Woodchop 3×6/side (X/0/2) SS w/ B1 [ ] 06/11 Thu D4 Cardio Lacrosse Intervals 30s/30s 6 rounds — [ ] 06/12 Fri D5 Full-Body Explosive A1. Leg Press (High Foot) 3×5 (X/1/3) SS w/ A2 [ ] 06/12 Fri D5 Full-Body Explosive A2. Box Jump (or Step-Up Knee Drive) 3×4 explosive — Add box height if clean [ ] 06/12 Fri D5 Full-Body Explosive B1. Lat Pulldown 3×6 (X/1/3) SS w/ B2 [ ] 06/12 Fri D5 Full-Body Explosive B2. Med Ball Chest Pass 3×5 explosive — SS w/ B1 [ ] 06/12 Fri D5 Full-Body Explosive C1. Cable Single-Arm Punch 3×6/side (X/0/2) SS w/ C2 [ ] 06/12 Fri D5 Full-Body Explosive C2. Tuck Jumps 3×5 reactive — SS w/ C1 [ ] 06/12 Fri D5 Cardio Football HIIT 10s/50s 8 rounds — [ ] 06/13 Sat REST Rest / Stretch — — — — [ ] 06/14 Sun REST Rest — — — — Week 2 Coach Sign-off: ____________________ Footnote: All sessions require direct adult supervision per youth resistance-training guidelines. 📄 WEEK 3 — Peak Phase: Maximum Power Output (70–75% effort, max CAT) ☐ Date Day Exercise Rx Sets×Reps (Tempo) Load Reps RPE Sore Notes [ ] 06/15 Mon D1 Lower Power A1. Leg Press (Selectorized) 4×5 (X/1/3) PEAK week — bar speed king [ ] 06/15 Mon D1 Lower Power A2. Broad Jump (BW) 4×3 explosive — PR attempt distance [ ] 06/15 Mon D1 Lower Power B1. Leg Curl Machine 3×6 (X/0/3) SS w/ B2 [ ] 06/15 Mon D1 Lower Power B2. SL Box Drop → Lateral Hop 3×3/side reactive — SS w/ B1 [ ] 06/15 Mon D1 Lower Power C1. Hip Abductor Machine 3×8 (X/1/2) SS w/ C2 [ ] 06/15 Mon D1 Lower Power C2. Speed Skater Bounds 3×6/side reactive — SS w/ C1 [ ] 06/15 Mon D1 Cardio Football HIIT 10s/50s 10 rounds — Peak volume [ ] 06/16 Tue D2 Upper Drive A1. Chest Press Machine 4×5 (X/1/3) SS w/ A2 [ ] 06/16 Tue D2 Upper Drive A2. Explosive Hand-Release Push-Up 4×5 explosive — Max air time [ ] 06/16 Tue D2 Upper Drive B1. Seated Row Machine 4×5 (X/1/3) SS w/ B2 [ ] 06/16 Tue D2 Upper Drive B2. Med Ball Slam 4×6 explosive — SS w/ B1 [ ] 06/16 Tue D2 Upper Drive C1. Seated OH Press Machine 3×6 (X/1/3) SS w/ C2 [ ] 06/16 Tue D2 Upper Drive C2. Vertical Jump + Arm Reach 3×5 reactive — PR reach mark [ ] 06/16 Tue D2 Cardio Lacrosse Intervals 30s/30s 8 rounds — Peak volume [ ] 06/17 Wed D3 REST Active Recovery / Mobility — — — — Prioritize sleep [ ] 06/18 Thu D4 Agility A1. Pro Agility 5-10-5 5 rounds 100% — Time-trial day [ ] 06/18 Thu D4 Agility A2. L-Drill (3-Cone) 4 rounds 100% — Time each rep [ ] 06/18 Thu D4 Agility B1. Cable Pallof Press 3×8/side (2/2/2) [ ] 06/18 Thu D4 Agility B2. Cable Woodchop 3×6/side (X/0/2) SS w/ B1 [ ] 06/18 Thu D4 Cardio Lacrosse Intervals 30s/30s 8 rounds — Transition endurance [ ] 06/19 Fri D5 Full-Body Explosive A1. Leg Press (High Foot) 3×5 (X/1/3) SS w/ A2 [ ] 06/19 Fri D5 Full-Body Explosive A2. Box Jump 3×4 explosive — PR box height [ ] 06/19 Fri D5 Full-Body Explosive B1. Lat Pulldown 3×6 (X/1/3) SS w/ B2 [ ] 06/19 Fri D5 Full-Body Explosive B2. Med Ball Chest Pass 3×5 explosive — Measure distance [ ] 06/19 Fri D5 Full-Body Explosive C1. Cable Single-Arm Punch 3×6/side (X/0/2) SS w/ C2 [ ] 06/19 Fri D5 Full-Body Explosive C2. Tuck Jumps 3×5 reactive — SS w/ C1 [ ] 06/19 Fri D5 Cardio Football HIIT 10s/50s 10 rounds — [ ] 06/20 Sat REST Rest / Stretch — — — — Extra hydration [ ] 06/21 Sun REST Rest — — — — Week 3 Coach Sign-off: ____________________ Footnote: All sessions require direct adult supervision per youth resistance-training guidelines. 📄 WEEK 4 — Taper: Camp Readiness (60% effort, max CAT — low vol / high speed) ☐ Date Day Exercise Rx Sets×Reps (Tempo) Load Reps RPE Sore Notes [ ] 06/22 Mon D1 CNS Priming A1. Leg Press (Selectorized) 4×5 (X/1/3) Speed > load; back off weight [ ] 06/22 Mon D1 CNS Priming A2. Broad Jump (BW) 4×3 explosive — Crisp landings only [ ] 06/22 Mon D1 CNS Priming B1. Leg Curl Machine 3×6 (X/0/3) SS w/ B2 [ ] 06/22 Mon D1 CNS Priming B2. SL Box Drop → Lateral Hop 3×3/side reactive — SS w/ B1 [ ] 06/22 Mon D1 CNS Priming C1. Hip Abductor Machine 3×8 (X/1/2) SS w/ C2 [ ] 06/22 Mon D1 CNS Priming C2. Speed Skater Bounds 3×6/side reactive — SS w/ C1 [ ] 06/22 Mon D1 Cardio Football HIIT 10s/50s 6 rounds — Reduced volume [ ] 06/23 Tue D2 CNS Priming A1. Chest Press Machine 4×5 (X/1/3) SS w/ A2 [ ] 06/23 Tue D2 CNS Priming A2. Explosive Hand-Release Push-Up 4×5 explosive — SS w/ A1 [ ] 06/23 Tue D2 CNS Priming B1. Seated Row Machine 4×5 (X/1/3) SS w/ B2 [ ] 06/23 Tue D2 CNS Priming B2. Med Ball Slam 4×6 explosive — SS w/ B1 [ ] 06/23 Tue D2 CNS Priming C1. Seated OH Press Machine 3×6 (X/1/3) SS w/ C2 [ ] 06/23 Tue D2 CNS Priming C2. Vertical Jump + Arm Reach 3×5 reactive — SS w/ C1 [ ] 06/23 Tue D2 Cardio Lacrosse Intervals 30s/30s 5 rounds — Reduced volume [ ] 06/24 Wed D3 REST Active Recovery / Mobility — — — — Mobility only [ ] 06/25 Thu D4 Light Agility A1. Pro Agility 5-10-5 3 rounds 100% — Cut volume to ~60% [ ] 06/25 Thu D4 Light Agility A2. L-Drill (3-Cone) 2 rounds 100% — Reaction focus [ ] 06/25 Thu D4 Light Agility B1. Cable Pallof Press 2×8/side (2/2/2) [ ] 06/25 Thu D4 Light Agility B2. Cable Woodchop 2×6/side (X/0/2) SS w/ B1 [ ] 06/25 Thu D4 Cardio Lacrosse Intervals 30s/30s 5 rounds — [ ] 06/26 Fri D5 Fast-Twitch Wake-Up A1. Leg Press (High Foot) 3×5 (X/1/3) Snappy concentric only [ ] 06/26 Fri D5 Fast-Twitch Wake-Up A2. Box Jump 3×4 explosive — Moderate box height [ ] 06/26 Fri D5 Fast-Twitch Wake-Up B1. Lat Pulldown 3×6 (X/1/3) SS w/ B2 [ ] 06/26 Fri D5 Fast-Twitch Wake-Up B2. Med Ball Chest Pass 3×5 explosive — SS w/ B1 [ ] 06/26 Fri D5 Fast-Twitch Wake-Up C1. Cable Single-Arm Punch 3×6/side (X/0/2) SS w/ C2 [ ] 06/26 Fri D5 Fast-Twitch Wake-Up C2. Tuck Jumps 3×5 reactive — SS w/ C1 [ ] 06/26 Fri D5 Cardio Football HIIT 10s/50s 6 rounds — [ ] 06/27 Sat REST Rest / Stretch — — — — Camp prep — light walk [ ] 06/28 Sun REST Rest — Camp Eve — — — — Hydrate, fuel, sleep 9+ hrs Week 4 Coach Sign-off: ____________________ Footnote: All sessions require direct adult supervision per youth resistance-training guidelines. 🔑 Legend & Key Reminders Symbol / Abbrev Meaning [ ] Tick when exercise is completed SS w/ X Superset — alternate sets with the paired movement Tempo X/1/3 eXplosive concentric / 1s pause / 3s eccentric Tempo 2/2/2 2s concentric / 2s pause / 2s eccentric RPE Rate of Perceived Exertion, 1 (easy) – 10 (max) Soreness 0 (none) – 10 (severe), recorded next AM CAT Compensatory Acceleration Training — drive every concentric rep at max intent Print tip: Each weekly table is sized for a single landscape 8.5×11 page. Set print scale to ~85% if columns wrap.