Dynamic stretching before each session (“over-unders,” detailed later). One of the following, five minutes rest between sets: Bench press:1 2–3 sets of 2–3 reps or Push-ups: 10–12 reps2 Conventional deadlift to knees, 2–3 sets of 2–3 reps at 85–95% of 1-repetition max (1RM). Bar does NOT go higher than the knee and is dropped from that height rather than returned to the ground by the athlete. Dropping, and therefore avoiding the eccentric lowering portion, is critical for reducing hamstring injuries when also doing sprint training. Time under tension should be less than 10 seconds per set. For
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