WEEK 1
Monday - STRENGTH
DYNAMIC WARM UP:
Jumping Jacks - 30 seconds
WGS - 5X each leg
Single Leg Reach - 5X each leg
Alternating Side Lunge w/ Reach - 5X each leg
Inchworms - 5X
Linear/Lateral Reach - 5X each side
Bear Crawl/Box Crawl - 20 seconds
1A)Body Weight Squat | 1B) Incline Pushup | 2A) Single Leg RDL | 3A) Suitcase Carry | ||||
|---|---|---|---|---|---|---|---|
SETS | | 2 | 2 | 2 | 2 | 2 | 2 |
REPS | | 8 | 8 | 8 | 5 | 100ft | 50ft |
REST | | 30s | 60s | 30s | 60s | 30s | 60s |
Tuesday - SPEED
DYNAMIC WARM UP:
Jog - 30 yards x 2
Backpedal - 30 yards x 2
High Knee Carioca - 15 yards x 2
Lateral Shuffle - 15 yards x 2
POGOS - 15 yards x 1
Broad Jump - 15 yards x 1
Power Skips - 30 yards x 1
1A) Snap Skip | 1B) Med Ball Stomps | 1C) Snap to vertical | 1D) Standing Med Ball Chest Pass | 2A) Running Jump Skips | 2B) Overhead throw height | 2C) Linear Hurdle Jump | 2D) Plank | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 2 | 2 | 2 | 2 | 2 | 2 | 2 | 2 |
REPS | | 30 yd | 8 | 5 | 6 | 30yd | 8 | 5 | 20sec |
REST | | 30s | 30s | 30s | 90s | 30s | 30s | 90s | 30sec |
Wednesday - REST
Thursday - STRENGTH
DYNAMIC WARM UP:
Jumping Jacks - 30 seconds
WGS - 5X each leg
Single Leg Reach - 5X each leg
Alternating Side Lunge w/ Reach - 5X each leg
Inchworms - 5X
Linear/Lateral Reach - 5X each side
Bear Crawl/Box Crawl - 20 seconds
1A) Body Weight Squat | 1B) Incline Pushup | 2A) Single Leg RDL | 3A) Suitcase Carry | ||||
|---|---|---|---|---|---|---|---|
SETS | | 2 | 2 | 2 | 2 | 2 | 2 |
REPS | | 8 | 8 | 8each | 5 | 100ft | 50ft |
REST | | 30s | 60s | 30s | 60s | 30s | 60s |
Farmer Carry weight: _________
Friday - SPEED
Jog - 30 yards x 2
Backpedal - 30 yards x 2
High Knee Carioca - 15 yards x 2
Lateral Shuffle - 15 yards x 2
POGOS - 15 yards x 1
Broad Jump - 15 yards x 1
Power Skips - 30 yards x 1
1A) MTN climber starts | 1B) Split Stance Anti-Rot Throws | 1C) Lateral Box Jump | 1D) 5-10-5 | 2A) Falling Starts | 2B) Rotational Shot Put | 2C) 90 Deg Box Jump | 2D) Cone Stack | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 4 | 2 | 2 | 2 | 4 | 2 | 2 | 2 |
REPS | | 15 yd | 10 each | 5 each | 2 each | 15yd | 10 each | 4 each | 2X |
REST | | 30s | 30s | 30s | 90s | 30s | 30s | 30s | 90s |
Sat/Sun - REST
WEEK 2
Monday - STRENGTH
DYNAMIC WARM UP:
Jumping Jacks - 30 seconds
WGS - 5X each leg
Single Leg Reach - 5X each leg
Alternating Side Lunge w/ Reach - 5X each leg
Inchworms - 5X
Linear/Lateral Reach - 5X each side
Bear Crawl/Box Crawl - 20 seconds
1A)BW Squat | 1B) Incline Pushup | 2A) Single Leg RDL | 3A) Suitcase Carry | ||||
|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 6 | 6 | 6ea | 5 | 100ft | 50ft |
REST | | 30s | 60s | 30s | 60s | 30s | 60s |
Tuesday - SPEED
DYNAMIC WARM UP:
Jog - 30 yards x 2
Backpedal - 30 yards x 2
High Knee Carioca - 15 yards x 2
Lateral Shuffle - 15 yards x 2
POGOS - 15 yards x 1
Broad Jump - 15 yards x 1
Power Skips - 30 yards x 1
1A) Snap Skip | 1B) Med Ball Stomps | 1C) Snap to vertical | 1D) Standing Chest Pass | 2A) Running A's | 2B) Overhead throw height | 2C) Linear Hurdle Jump | 2D) Plank | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 16 | 8 | 5 | 6 | 30yd | 8 | 5 | 20sec |
REST | | 30s | 30s | 30s | 90s | 30s | 30s | 90s | 30sec |
Wednesday - REST
Thursday - STRENGTH
DYNAMIC WARM UP:
Jumping Jacks - 30 seconds
WGS - 5X each leg
Single Leg Reach - 5X each leg
Alternating Side Lunge w/ Reach - 5X each leg
Inchworms - 5X
Linear/Lateral Reach - 5X each side
Bear Crawl/Box Crawl - 20 seconds
1A)BW Squat | 1B) Incline Pushup | 2A) Single Leg RDL | 3A) Suitcase Carry | ||||
|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 6 | 6 | 6ea | 5 | 100ft | 50ft |
REST | | 30s | 60s | 30s | 60s | 30s | 60s |
Friday - SPEED
DYNAMIC WARM UP:
Jog - 30 yards x 2
Backpedal - 30 yards x 2
High Knee Carioca - 15 yards x 2
Lateral Shuffle - 15 yards x 2
POGOS - 15 yards x 1
Broad Jump - 15 yards x 1
Power Skips - 30 yards x 1
1A) MTN climber starts | 1B) Split Stance Anti-Rot Throws | 1C) Lateral Box Jump | 1D) 5-10-5 | 2A) Falling Starts | 2B) Rotational Shot Put | 2C) 90 Deg Box Jump | 2D) Cone Stack | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 5 | 3 | 3 | 3 | 5 | 3 | 3 | 3 |
REPS | | 15 yd | 8 each | 5 | 2 each | 15yd | 8 each | 4 each | 2X |
REST | | 30s | 30s | 30s | 90s | 30s | 30s | 30s | 90s |
Sat/Sun - REST
WEEK 3
Monday - STRENGTH
DYNAMIC WARM UP:
Jumping Jacks - 30 seconds
WGS - 5X each leg
Single Leg Reach - 5X each leg
Alternating Side Lunge w/ Reach - 5X each leg
Inchworms - 5X
Linear/Lateral Reach - 5X each side
Bear Crawl/Box Crawl - 20 seconds
1A)BW Squat | 1B) Incline Pushup | 2A) Single Leg RDL | 3A) Suitcase Carry | ||||
|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 8 | 8 | 8 each | 6 | 100ft | 50ft |
REST | | 30s | 60s | 30s | 60s | 30s | 60s |
Tuesday - SPEED
DYNAMIC WARM UP:
Jog - 30 yards x 2
Backpedal - 30 yards x 2
High Knee Carioca - 15 yards x 2
Lateral Shuffle - 15 yards x 2
POGOS - 15 yards x 1
Broad Jump - 15 yards x 1
Power Skips - 30 yards x 1
1A) Snap Skip | 1B) Med Ball Stomps | 1C) Snap to vertical | 1D) Standing Chest Pass | 2A) Running A's | 2B) Overhead throw height | 2C) Linear Hurdle Jump | 2D) Plank | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 16 | 10 | 6 | 8 | 30yd | 10 | 6 | 30sec |
REST | | 30s | 30s | 30s | 90s | 30s | 30s | 90s | 30sec |
Wednesday - REST
Thursday - STRENGTH
DYNAMIC WARM UP:
Jumping Jacks - 30 seconds
WGS - 5X each leg
Single Leg Reach - 5X each leg
Alternating Side Lunge w/ Reach - 5X each leg
Inchworms - 5X
Linear/Lateral Reach - 5X each side
Bear Crawl/Box Crawl - 20 seconds
1A)BW Squat | 1B) Incline Pushup | 2A) Single Leg RDL | 3A) Suitcase Carry | ||||
|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 8 | 8 | 8 each | 6 | 100ft | 50ft |
REST | | 30s | 60s | 30s | 60s | 30s | 60s |
Friday - SPEED
DYNAMIC WARM UP:
Jog - 30 yards x 2
Backpedal - 30 yards x 2
High Knee Carioca - 15 yards x 2
Lateral Shuffle - 15 yards x 2
POGOS - 15 yards x 1
Broad Jump - 15 yards x 1
Power Skips - 30 yards x 1
1A) MTN climber starts | 1B) Split Stance Anti-Rot Throws | 1C) Lateral Box Jump | 1D) 5-10-5 | 2A) Falling Starts | 2B) Rotational Shot Put | 2C) 90 Deg Box Jump | 2D) Cone Stack | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 6 | 3 | 3 | 3 | 6 | 3 | 3 | 3 |
REPS | | 15 yd | 10 each | 5 | 3 each | 15yd | 10 each | 5 each | 2X |
REST | | 30s | 30s | 30s | 90s | 30s | 30s | 30s | 90s |