CJ Mello Program 3.2 – Accumulation Phase
Week A
Monday AM:
1. Squat – Pyramid 4’s
o 45 x 4, 50 x 4, 55 x 4, 50 X 4
Monday PM
1. Press – Volume
o 2 sets of 7 reps, 1 set of Max Reps
o Start training cycle progression with empty 15kg bar (add 2.5lbs each session)
2. Tempo Back Extensions 0-3-3
o 3 sets of 5-10 reps
o Fast up – Iso for 3 count – Eccentric for 3 count
Tuesday: Soccer
Wednesday AM:
1. Rotating Grip Bench Press – 3 Close + 3 Standard + 3 Wide Grip
o 4 sets of 3 + 3 + 3
o Start training cycle progression with 45lbs (add 2.5lbs each session)
2. Wall Ball (Explosive work)
o 5 sets of 5-10 reps
Wednesday PM:
1. Push-up – to Block 5 sets of 3 reps
2. Supine Rows
o 3 – 5 sets of 5-10 reps
o 6-8 sets of 20 seconds of work followed by 10 seconds of rest
Thursday: Soccer
Friday or Saturday:
1. Paused Box Squat – 1 count
o 3 sets of 2 reps
o Start training cycle progression with 55lbs (add 2.5lbs each session)
o 3 sets of 2 reps
o 4 sets of 4 reps
o Start training cycle progression with 75lbs (add 5lbs each session)
4. Assistance Work: Abdominal Work + Ruck
Sunday: Soccer
Week B
Monday AM:
1. Squat - Dynamic Effort
o 10-12 sets of 2 reps
o With a stopwatch, perform 2 reps at the top of the minute, resting only the balance of each minute.
o Start training cycle progression with 45lbs (add 2.5lbs each session)
Monday PM
1. Pin Bench Press (Pins set ~3” above chest)
o 3 sets of 2-3 reps
o Start training cycle progression with 55lbs (add 2.5lbs each session)
2. Tempo Back Extensions 0-3-3
o 3 sets of 5-10 reps
o Fast up – Iso for 3 count – Eccentric for 3 count
Tuesday: Soccer
Wednesday AM:
1. Press – Descending Volume 4’s
o 40 X 4, 37.5 X 4, 35 X 4
2. Russian Kettlebell Swings (Explosive Work)
o 3-5 sets of 5-10 reps
Wednesday PM:
o 3 sets of 5 or 5 sets of 3
2. Hand-over-Hand Battle Rope Pulls
o 3 efforts
3. Knees on box Handstand Hold
o 3 sets of 10-20 seconds
Thursday: Soccer
Friday and/or Saturday:
1. Front Squat
o 5 sets of 3 reps
o Start training cycle progression with empty 15kg bar (add 5lbs each session)
2. Bench Press – Dynamic Effort
o 10-12 sets of 2 reps
o With a stopwatch, perform 2 reps at the top of the minute, resting only the balance of each minute.
o Start training cycle progression with 40lbs (add 2.5lbs each session)
3. Deadlift – Sets across
o 3 sets of 3 reps
o Start training cycle progression with 115lbs (add 5lbs each session)
4. Assistance Work: Abdominal work + Stairs