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)Goblet Squat | 1B) Pushup | 2B) Chin Ups | 3A) Front Rack Carry | 3B) Lateral Crawl | |||
|---|---|---|---|---|---|---|---|
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) Power Skip | 1B) Rainbow Stomps | 1C) Repeat vertical X 3 | 1D) Vert to chest pass | 2A) 30 yd sprints | 2B) Vert to over head throw height | 2D) Side Plank | |||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 2 | 2 | 2 | 2 | 2 | 2 | 2 | 2 |
REPS | | 30 yd | 8 | 3 | 6 | 30yd | 8 | 3 | 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)Goblet Squat | 1B) Pushup | 2B) Chin Ups | 3A) Front Rack Carry | 3B) Lateral Crawl | |||
|---|---|---|---|---|---|---|---|
SETS | | 2 | 2 | 2 | 2 | 2 | 2 |
REPS | | 8 | 8 | 8 | 5 | 100ft | 50ft |
REST | | 30s | 60s | 30s | 60s | 30s | 60s |
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) Cat Mouse | 1B) Single Leg Anti-Rot Throws | 1C) Repeat Lateral Hurdle Jump x 6 | 1D) Box Drill | 2A) Ball Drop | 2B) Shuffle Shot Put | 2C) 180 Deg Vertical | 2D) Color Wheel | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 4 | 2 | 2 | 2 | 4 | 2 | 2 | 2 |
REPS | | 15 yd | 10 each | 2 | 20s | 15yd | 5 each | 4 each | 3 |
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)Goblet Squat | 1B) Pushup | 2B) Chin Ups | 3A) Front Rack Carry | 3B) Lateral Crawl | |||
|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 6 | 6 | 6 | 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) Power Skip | 1B) Rainbow Stomps | 1C) Repeat vertical X 3 | 1D) Vert to chest pass | 2A) 30 yd sprints | 2B) Vert to over head throw height | 2D) Side Plank | |||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 16 | 8 | 3 | 6 | 30yd | 8 | 3 | 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)Goblet Squat | 1B) Pushup | 2B) Chin Ups | 3A) Front Rack Carry | 3B) Lateral Crawl | |||
|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 6 | 6 | 6 | 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) Cat Mouse | 1B) Single Leg Anti-Rot Throws | 1C) Repeat Lateral Hurdle Jump x 6 | 1D) Box Drill | 2A) Ball Drop | 2B) Shuffle Shot Put | 2C) 180 Deg Vertical | 2D) Color Wheel | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 5 | 3 | 3 | 3 | 5 | 3 | 3 | 3 |
REPS | | 15 yd | 8each | 3 | 20s | 15yd | 5 each | 4 each | 3 |
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)Goblet Squat | 1B) Pushup | 2B) Chin Ups | 3A) Front Rack Carry | 3B) Lateral Crawl | |||
|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 8 | 8 | 8 | 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) Power Skip | 1B) Rainbow Stomps | 1C) Repeat vertical X 3 | 1D) Vert to chest pass | 2A) 30 yd sprints | 2B) Vert to over head throw height | 2D) Side Plank | |||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 16 | 10 | 4 | 8 | 30yd | 10 | 4 | 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)Goblet Squat | 1B) Pushup | 2B) Chin Ups | 3A) Front Rack Carry | 3B) Lateral Crawl | |||
|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 8 | 8 | 8 | 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) Cat Mouse | 1B) Single Leg Anti-Rot Throws | 1C) Repeat Lateral Hurdle Jump x 6 | 1D) Box Drill | 2A) Ball Drop | 2B) Shuffle Shot Put | 2C) 180 Deg Vertical | 2D) Color Wheel | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 6 | 3 | 3 | 4 | 6 | 3 | 3 | 3 |
REPS | | 15 yd | 10 each | 3 | 20s | 15yd | 6 each | 5 each | 4 |
REST | | 30s | 30s | 30s | 90s | 30s | 30s | 30s | 90s |