Phase 1: Building the basics

Basic Throwing Power

Set/Rep Scheme: 3 x 5 reps

Frequency: 2-3x/wk for 3-4 weeks

MB Weight: 6-12lb (based on strength & proficiency)

Block: Intro to med ball power

Basic Rotational Power

Set/Rep Scheme: 3 x 4 reps on each side

Frequency: 2-3x/wk for 3-4 weeks

MB Weight: 6-12lb (based on strength & proficiency)

Block: Intro to med ball power

Basic Slam Power

Set/Rep Scheme: 3 x 5 reps

Frequency: 2-3x/wk for 3-4 weeks

MB Weight: 6-12lb (based on strength & proficiency)

Block: Intro to med ball power