Perform the following:
3x60m Backward Sled Sprint
3x5 Weighted Jumping Deck Squats
2x5 Single Leg Arch-ups (each leg)
Finish the workout with 3x10 Hip Extensions.
notes:
1) Rest at least 3-5 minutes between sets.
2) This is a maximal strength workout. Do not perform these exercises as a giant set. Perform one set and then rest. Complete all of the sets for each exercise in the following order; Backward Sled Sprints then move on to then move on to Weighted Jumping Deck Squats, then move on to the Single Leg Arch-ups.
3) Add sufficient weight to the backward sled/tire sprints to make the sprints quite challenging; the running should be very strenuous. If you do not have enough room for a 60m continuous sprint, then sprint 30m out and then 30m back (this is what my team athletes do).
4) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground in front of you while you are sprinting backward, have a partner pulling against you during the sprint with a long strap.
5) Perform the weighted deck squats by holding the weight out in front of you during the entire movement. The plate should vary in weight from 25-45lbs. However if you are unable to jump explosively off of the ground, then the weight is too heavy and should be reduced. Use the same weight for all three sets.
6) For the Single Leg Arch-ups perform 5 repetitions on one leg and then immediately perform 5 repetitions on the other. This constitutes one set. Add sufficient weight to these so that they are also very challenging for 5 repetitions.
7) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.