Kemps Plan

How this block works

• 01Explosive work first. Jumps, sprints, and agility come before the lifts — out on the grass while legs are fresh. That order is the whole point.
• 02Leave 1–2 reps in the tank. Pick a weight you could do 1–2 more reps with. Clean reps beat heavy reps. No maxing out.
• 03Rest between hard sets. 90 sec–2 min on the main lifts, full recovery on sprints. Walking back is the rest — don't rush.
• 04~1 hour a session. Warm-up, power, lifts, accessories, core. If it's flying by, you're resting too little or going too light.
• 054 days on, 3 to recover. Spread the off-days out. If a game or practice is heavy that day, swap a rest day in. Sharp pain = stop.

Your setup

Tap the box to check it off · tap the exercise (or the eye) to see how it's done.