The Receiver Sequence (4 Week)

Notes

The Details: We bridge the gap between raw athleticism and technical route running. WEEKLY SPLIT • 3x Field Sessions (Technical) • 5x Weight Room Sessions (Performance) • 1x Hypertrophy Session (Optional) FIELD FOCUS • Releases: Drills to improve feet and leverage. • Transitions: Violent cuts & re-acceleration. Change of direction: Minimize time out of breaks WEIGHT ROOM FOCUS • Power: First-step explosiveness. • Speed: Force production & mechanics. • Armor: Strength & structural durability.

Sessions

W1 · D1

Field Session 1

W1 · D2

Lower Body 1

W1 · D3

Upper Body 1

W1 · D4

Accessory Day

W1 · D5

Field Session 2

W1 · D6

Upper Body 2

W1 · D7

Field Session 3

W2 · D1

Lower Body 1

+17

more sessions

Movements

Weekly breakdown

Field Session 1

7 movements

Day 1

Lower Body 1

11 movements

Day 2

Upper Body 1

9 movements

Day 3

Accessory Day

11 movements

Day 4

Field Session 2

11 movements

Day 5

Upper Body 2

8 movements

Day 6

Field Session 3

13 movements

Day 7

Common questions