Workout 1: Lower-Body Strength

Do this workout twice a week, either in the afternoon by itself or in the morning followed by drills and cardio.

Exercise 
Sets   
Reps
               
Reverse Barbell Power-Rack Squat* 
5 8-10
Hack Squat   
4
20-25
Barbell Romanian Deadlift 5  
8-10
Leg Press 4   
20-25
Leg-Press Calf Raise 4   
20-25
Walking Dumbbell Lunge (with straps)  
20 steps per leg


 * Place the safety bars at the point where you would finish in the down position, and set the bar on them. Load the bar, and then situate yourself under it in full squat position. From there, drive up through your heels to a standing position. Repeat, resting the bar for 5 seconds on the safeties between each rep.


Workout 2: Upper-Body Strength

Do this workout twice a week, either in the afternoon by itself or in the morning followed by drills and cardio.

Exercise
Sets Reps
Partial Deadlift*
5  
5-7
                
T-Bar Row  
4   
20-25
Standing Military Press 
5   
5-7
Smith-Machine Flat Bench Press with Throw 5  
5-7
  
Dumbbell Flat-Bench Skullcrusher         
4   
20-25
Close Hammer Grip Pull-Up  
3   
To failure
Dumbbell Farmer's Walk   
2
To failure



* Set the pins so that you're performing a deadlift through the upper three-fourths of the normal range of motion.

  Place a flat bench within a Smith machine, load the bar with 50-60% of your max, and lie back into position, hands spaced less-than-shoulder-width apart. From there, do a traditional close-grip press explosively, letting go of the bar at the top. Catch it with slightly bent arms before performing the negative and starting the next rep.