Coach sameh Sameh Ali | In season program by Coach Sameh

In season program
Power session

1A - Unilateral Dead Bug Elastic at Knee 1B - Quadruped Opposite Leg Arm Raise

- On the back, an elastic around your knee attached in front of you, - Keep back and head straight. Raise leg and arm simultaneously. Touch
hips, knees and shoulders at 90°. Hold in place the knee holding the opposite knee and elbow. Keep abs tight.
rubber band under tension and lengthen the leg with the opposite arm
free. Keep your back straight and your abs tight.
Week Sets rep. recovery

1-4 2 8 00:00
Week Sets rep.

1-4 2 8

2A - Side Plank 1 Arm Elastic Row 2B - Stand Pallof Isometric Hold

- In the side plank position on the elbow, facing the anchor point with - Standing, aside from the pulley. Feet shoulder width apart. The pulley
the upper foot in front. Hold the handle of the elastic and pull by first is fixed at the height of the chest. Take the handle in neutral grip with
bringing the shoulder blades together and then dynamically pulling the the hand on the side of the pulley, bring it closer to the chest and place
elbow backwards. Keep the abs tight, the back straight and the head the other hand over it. Keep the spine in a neutral position and the abs
aligned with the body. engaged. Push the handle forward to extend your arms and maintain
the position for the required time.
Week Sets rep.
Week Sets rep. recovery
1-4 2 8
1-4 2 8 00:30

3A - Hang Power Clean 3B - 3 Hurdles Jump From Low To High

- Standing, hold a bar in front of you, width of hands most comfortable - Place 3 hurdles of different heights, the lowest to the highest. Jump up
for you for your support. While keeping your back straight, bring the bar high knees. Jump on the front part of your feet. Keep your abs tight and
to your knees. While keeping your back straight and your shoulders your head up.
pulling back, pull the bar across your shoulders (shouldered)
dynamically keeping it close to your. Keep your head straight. Return to
Week Sets rep. recovery
the starting position and repeat.
1-4 3 6 00:40
Week Sets rep.

1-4 3 5

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Coach sameh Sameh Ali | In season program by Coach Sameh

4A - Barbell Bench Press Medium Grip 4B - Push-up Up the Steps

Lay back flat on the bench, hold the bar with a medium grip. Lower the - In a push-up position, place a step on each side near your forearms.
bar to the chest, keeping elbows aligned with the shoulders. Push yourself dynamically to get your hands on the steps and complete
the extension of the elbows. Lower your hands and repeat.

Week Sets rep.

Week Sets rep. recovery
1-4 3 6
1-4 3 5 00:30

5A - Prone Med Ball Power Throw 5B - RB Plyometric Push-up

- Lie on your stomach on a "hyper extension" bench, place the support - Place a rubber band cross a "Power Rack". The elastic must pass under
at the level of the pelvis and one leg under the ankle support. While the armpits. Perform jump push-ups (plyometric). The hands must leave
keeping your back straight, throw a medicine ball (or other) as the ground. Keep your back straight and your abs tight.
dynamically as possible towards the ground. Catch up and restart.

Week Sets rep. recovery

Week Sets rep. recovery
1-4 3 10 00:30
1-4 3 10 00:00

6A - KB Cossack Squat 6B - One Leg Box Jump

- Stand, wide foot position, hold a kettlebell in front of your chest with - Keep your back straight, head above the foot. Skip vertically on the
both hands on each side of the handle. Go down toward one of your feet same leg using the arm.
keeping your head up, your back straight and your abs tight. Return to
the starting position and repeat on the other side.
Week Sets rep. recovery

1-4 3 4 00:30
Week Sets rep.

1-4 3 6

7A - DB 1 Arm Back Lunge Front Snatch 7B - MB Slam Throw

- In the back lunge position, hold a dumbbell in a pronation grip (palm of - From a straight body position, medicine ball over your head, throw the
hand towards you) on the side of the back leg. Dynamically, while ball on the floor as hard as you can. Keep your abs tight and throw with
keeping the load close to you, do a snatch by pushing vertically on your the body.
front leg. Return to the starting position by doing the reverse movement
and repeat. Keep your back straight and your head up.
Week Sets rep. recovery

1-4 3 8 00:30
Week Sets rep.

1-4 3 6

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 Coach sameh Sameh Ali | In season program by Coach Sameh

In season program
Pivot workout

1A - BACK SQUAT OVERCOMING ISOMETRICS 1B - Body Twist Side Jump on Box

- Begin standing next to a box, feet parallel to the box. In a dynamic

position, turn your shoulders and core to the side opposite the box. With
Week Sets Duration
a dynamic movement, rotate and jump on the box, facing the box.
1-4 4 00:10 Return to the starting position and repeat.

Week Sets rep. recovery

1-4 4 4 00:40

2A - Sled Chest Press 2B - On Knee MB Chest Pass

- Shoulders on the sled, perform a dynamic extension of the arms, take - On 1 knee on the floor, hold a ball (heavy) with both hands in front of
a step forward and start again. Keep your abs tight and your head your chest. While keeping your body straight (abs tight) throw the ball
straight (or up). Work on the front part of the feet. in front of you with dynamism. Keep your back straight, your head up
and your abs tight.

Week Sets rep.

Week Sets rep. recovery
1-4 4 6
1-4 4 6 00:40

3A - Glute Biased Bulgarian Split Squats 3B - One Leg Box Jump

- Standing in a "Bulgarian squat" position (rear foot on a solid support), - Keep your back straight, head above the foot. Skip vertically on the
hold a dumbbell in each hand. Leaning the trunk slightly forward, lower same leg using the arm.
the buttock on the side of the rear foot towards the heel of the rear foot
(diagonally). Return to your starting position by doing the reverse
Week Sets rep. recovery
movement. Keep your back straight, your head aligned with your trunk
and your abs tight. 1-4 4 4 00:40

Week Sets rep.

1-4 4 6

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4A - Pivot press Stability Ball 4B - Walk With KB

Week Sets rep. - Walk with a kettlebell in each hand. Keeping abs tight, back straight
and head up.
1-4 4 6
Week Sets rep. recovery

1-4 4 20 00:40

5A - Barbell Trunk Rotation On SB 5B - Landmine Twist

- A bar on your trapezius, feet close together or shoulder width apart, - Standing position, feet shoulder-width apart and facing the Landmine.
rotate the trunk while keeping the head above the hips. Turn your Keep the spine in a neutral position and the abdominals engaged. Hold
shoulders and keep your back straight and abs tight. the end of the bar above your head with both hands, your arms
straight. Lower the bar to the side of the body, keeping the arms
straight. Return to starting position with the bar above your head and
Week Sets rep.
rotate on the other side.
1-4 4 5
Week Sets rep. recovery

1-4 4 5 00:40

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 Coach sameh Sameh Ali | In season program by Coach Sameh

In season program
Back workout

1 - Dumbbell Chest Press Lying On The Ground 2 - Sit-up Overhead MB Power Throw

- Lying on the ground, back flat on the floor, legs raised and knees - While doing a sit-up, throw a ball (heavy) with power over your head to
above the hip. Hold dumbbells with elbows and shoulders at 90°. Push a partner. Elbow forward and abs tight.
the dumbbells vertically and make them touch above the chest.
Week Sets rep. recovery
Week Sets rep.
1-4 4 6 00:40
1-4 4 6

3 - Barbell Bent Over Row Flat Back 4 - Elastic Lateral Arm Extension

- Feet shoulder width apart, lean the body forward. With your back - Hold an elastic (or tubing)at shoulder height with a pronation grip
straight and knees bent, hold the bar in a medium grip (thumbs in line (overhand). While keeping the elbows slightly bent, open the arms on
with the shoulders). Pull the load towards your chest by keeping the each side at shoulder height. Keep your back straight, head held high
elbows above the bar. Keep your back straight, head up and abs tight. and the abs tight.

Week Sets rep. Week Sets rep. recovery

1-4 4 6 1-4 4 15 00:04

5 - Parallel Barbell Back Squat On Box 6 - Hurdle Jump & Side Jump Coordination

- Keep back straight, chest out, head up and abs tight - Barbell on - On one foot, jump over the hurdles forward, followed by a side jump to
trapezius - Sit on box, thighs parallel to the floor jump forward over the next hurdles on the other foot. Work on the front
part of the feet and use your arms well.
Week Sets rep.
Week Sets rep. recovery
1-4 4 5
1-4 4 4 00:40

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7 - 1 Arm DB Shoulder Press (half kneeling) 8 - Half Kneeling Side Chop with Med Ball

- Start in a half kneeling position. Hold a dumbbell in one hand, resting - In an half kneeling position, throw a heavy ball, sideways, from high to
the one side of the dumbbell on the front of the shoulder (on the same low, to a partner. Turn the shoulders and head. Keep the abs tight.
side as the back leg). The other hand should be away from the body.
Press the dumbbell straight up towards the roof. Once the arm is
Week Sets rep. recovery
straight, pause, then in a controlled manner return to start position.
Repeat as indicated on both sides. Important: the rest of your body 1-4 4 6 00:40
should remain motionless.

Week Sets rep.

1-4 4 6

9 - Plate Dead Bug Triceps Extension 10 - Plank KB Pull Through

- Lie on your back, hold a weight (plate) elbows, shoulders, hips and - Begin in a plank position on the feet. Place a kettlebell on the outside
knees at 90 °. Extend and flex your legs alternately while coordinating of your arm. Take the kettlebell with the opposite hand and pull it to the
the triceps extensions. Keep your back straight and your abs tight. same position on the other side. Repeat with the other hand. Keep your
abs tight and your back straight.

Week Sets rep.

Week Sets rep. recovery
1-4 4 8
1-4 4 8 00:40

11 - Kettlebell Front Carry 12 - Bb Glute Bridge

- Standing, hold the kettlebells in front of you at shoulder height by - Lie on your back, hold a bar above the pelvis. Feet on the ground close
supporting them on the outside of your forearms. Walk forward while enough to your glutes. Lift the pelvis so that your thighs are aligned
keeping your head up, your back straight and your abs tight. with your body while holding the bar in place. Return to the starting
position and repeat.
Week Sets rep.
Week Sets rep. recovery
1-4 4 20
1-4 4 8 00:40

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In season program
Winger workout

1 - Pin Straggered squat 2 - RB Jump Squat

Week Sets rep. - Hold a rubber band, with both hands, placed high up (the rubber band
must be taut). Make vertical jumps with the help of the rubber band to
1-4 4 5 gain height.

Week Sets rep. recovery

1-4 4 20 01:00

3 - Cod side lunge to clean 4 - Depth Jump 1 Foot with cod

Week Sets rep. - Standing on a bench (or step), let yourself falling forward and absorb
the shock with one leg. Keep your head up and look forward.
1-4 4 5

Week Sets rep. recovery

1-4 4 4 01:00

5 - Med ball skater jump to slam 6 - Kb RDL to clean

Week Sets rep. Week Sets rep. recovery

1-4 4 4 1-4 4 5 01:00

7 - 1 Leg MB Slam 8 - Pulley Anti-Rotation Upwards

- On 1 foot, throw the medicinal ball directly to the floor at your feet by - In a wide stance position, hold the handle of the cable with both hands
rocking the body around the hip. Keep the abs tight. in a neutral grip (palm of your hand toward you). Move your arms from
low to high at about 45°. Move your shoulders slightly. Alternate. Keep
abs tight and back straight.
Week Sets rep.

1-4 4 4
Week Sets rep. recovery

1-4 4 5 01:00

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9 - Drop Jerk 10 - Standing MB Slam Throw 1 Hand 1 Leg

- Standing, hold a bar at the level of the collarbone. Do a light press to - From a straight body position, the heavy ball over your head, throw
bring the bar up to forehead level, pause a second to take the the ball on the ground as hard as you can with 1 arm, standing on one
momentum off the bar, then fall into a split jerk position. Repeat. foot. Bring your hand behind the ball just before throwing. Finish your
throw with the leg horizontal to the ground. Keep the abs tight and
throw using your abs.
Week Sets rep.

1-4 3 5
Week Sets rep. recovery

1-4 3 5 01:00

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