1. Stride 30 yds 7. Hi Knee Pull/Spiderman 10 yds 13. A March 10 yds2. Backwards Run 30 yds 8. Reverse Lunge Reach 10 yds 14. Ham Kick March 10 yds3. Power Skip Ht 20 yds 9. SL Scoop/Quad Pull 10 yds 15. Rapid Fire Hi Knee 10 yds4. Power Skip Dist 25 yds 10. Lateral Lunge Twist 10 yds 16. Rapid Fire Ham Kick 10 yds5. A Skip 15 yds 11. Rev SL RDL Walk 10 yds6. St Leg Skip 15 yds 12. Figure 4 Walk 10 yds
SETS TIME
1 x 10 each NA
4 x 2 each NA
3 30 sec
SETS TIME
1 x 10 each NA
1 x 8 each NA
2 30 sec each
SETS TIME
3 x 10 each NA
3 x 3 each NA
3 20 secGHR SIDE PLANK BRACE HARD! SQUEEZE ABS
Straight Leg Side to Side, Squat Side to Side, Squat Fwd/Back
Set up on GHR on your side. Body should hang off the edge. Hold plank position with shoulders perpindicular to the ground.
DESCRIPTION
EXERCISE TEMPO
CONTROLBW SL RDL
STICK EVERY LANDINGLATERAL BOUND Stand on R Leg and Jump for Ht and Dist to the Left. Land on L Leg. Repeat coming back to right. Land soft through whole foot.
Stand on one leg with slight knee bend. Hinge at the hip and drive opposite leg straight back. Keep back flat. Stand back up hinging at hip.
DESCRIPTION
VERTICAL JUMP TO BROAD JUMP STABILITY BALL
PLANKS
STICK EVERY LANDING
BRACE HARD! SQUEEZE ABS
Vertical Jump for Height, Stick Landing, Broad Jump for Dist, Stick Landing
NA
NA
UPPER STRETCH
T SPINE MOBILITY
PLATE SHOULDER
DAY 1 -‐ DYNAMIC WARM UP OUTSIDE
DAY 2 -‐ LOWER BODY PREP
DAY 4 -‐ UPPER BODY PREP
DAY 5 -‐ LOWER BODY PREP
Pecs, Lats, Triceps
Arms Over/Back, T Spine Crunch, Reach Over, Iron Cross Series
5 or 10 lb Plate. Front Raise, Side Raise, Upright Row, Ext Rotation, OH Press, BO Row, BO Rear Delt, BO Y
Elbows on Ball and Plank. Stay Tight
EXERCISE TEMPO DESCRIPTION
CONTROL STEPS
TEMPOEXERCISE
BAND WALKS
CONTROL
WARM UP
SET TECH NOTES SET TECH NOTES SET TECH NOTES SET TECH NOTES
2 x 6 (3E) SINGLE *1 Set R 1st,*1 Set L 1st 2 x 4 (2E) SINGLE *1 Set R 1st,
*1 Set L 1st 2 x 4 DOUBLE *1 Set R 1st,*1 Set L 1st 2 x 3 TRIPLE *1 Set R 1st,
*1 Set L 1st EXPLODE! FULL
2 x 4 DOUBLE *1 Set R 1st,*1 Set L 1st 2 x 4 DOUBLE *1 Set R 1st,
*1 Set L 1st 2 x 3 TRIPLE *1 Set R 1st,*1 Set L 1st 2 x 10 sec SPRINT *Full speed
drive EXPLODE! FULL
2 x 3 TRIPLE *1 Set R 1st,*1 Set L 1st 1 x 10 sec SPRINT *Full speed
drive EXPLODE! FULL
2 x 10 yds 2 PT 2 x 10 yds 2 PT 2 x 10 yds 3 PT 2 x 10 yds SIDE KNEELING EXPLODE! FULL
2 x 10 yds PUSH UP 2 x 10 yds PUSH UP 2 x 10 yds LATERAL 2 x 10 yds LATERAL EXPLODE! FULL
2 x 10 yds KNEELING 2 x 10 yds SIDE KNEELING
2 x 10 yds SIDE KNEELING 2 x 10 yds SUPINE (R/L)
3 x FLYING 40 10/20/10 3 x FLYING 60 10/30/10 4 x 20 yds BOUND 4 x 20 yds BOUND EXPLODE! FULL
SET % WT SET % WT SET % WT SET % WTSA DB PUSH
JERK4 x 5 each MOD 4 x 5 each MOD 5 x 3 each HVY 5 x 3 each HVY Explode Up
Control Down:15
WG PULL UPS 3 x 8 3 Sec Down 3 x 8 3 Sec Down 4 x 6 3 Sec Down 4 x 6 3 Sec Down 3 Sec Negative
1:30
BB SH PRESS 3 x 12 30% of Bench Max + 3 x 10 33% of Bench
Max + 3 x 10 36% + of Bench Max
3 x 8 40% of Bench Max
3 Sec Negative
:15
MB SLAM 3 x 6 EXPLODE! 10 3 x 6 EXPLODE! 10 4 x 5 EXPLODE! 15 4 x 5 EXPLODE! 15 EXPLODE! 1:30
UPRIGHT ROW 3 x 8
**Clean grip. Pull bar to chest
3 x 8** 3 x 8
**Use DB's. Pull bar tochest
3 x 8** Normal :15
HANG LEG RAISE
3 x 8 3 x 10 3 x 12 3 x 12 3 Sec Negative
1:30
DB ROW 3 x 8 each L-‐MOD 3 x 6 each MOD 4 x 6 each MOD 5 x 4 each HVY 3 Sec Negative
:15
TRICEPS PRESSDOWN
3 x MR (15+)
L-‐MOD 3 x MR (12-‐15)
MOD 3 x MR (10-‐12)
MOD 3 x MR (8-‐10)
HVY 3 Sec Negative
1:30
GRIPABS
SUPERSET
SUPERSET
SUPERSET
SPEED WORKWEEK 1 WEEK 2 WEEK 3 WEEK 4 TEMPO RESTEXERCISE
WALL DRILL
STARTS
*Drive Knee. Stay low
through 10 yds. Explode BACK, NOT down.
*Drive Knee. Stay low
through 10 yds. Explode BACK, NOT down.
DAY 1 -‐ Linear Speed Work & Upper Body
LIFTEXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 TEMPO REST
4 X 15 YDS PARTNER REACTION
*Drive Knee OUT. Explode
BACK.
1st Man Push Up/ 2nd Man
Kneel
*Drive Knee OUT. Explode
BACK.
4 X 15 YDS PARTNER REACTION
1st Man Supine (R/L)/ 2nd Push
UpEXPLODE! FULL
TOP END
SUPERSET
EXTR
A CHOICE: DIG IN RICE BUCKET, FOREARM ROLL, WRIST CURL, PLATE HOLDS, ETC. CHOICE: 100 REPS (INCLUDE ROTATION, FLEXION, STATIC)
Clean grip. Pull bar to chest
Use DB's. Pull bar to chest
*If under 45lbs,use DB
SET % WT SET % WT SET % WT SET % WT4 x 5 70% -‐ 75% 4 x 5 70% -‐ 75% 5 x 3 75% -‐ 80% 5 x 3 75% -‐ 80%
*CleanPull.x2,HiPull x2,Clean
*Stay above knee in pull
*CleanPull.x2, HiPull x2,.Clean
*Stay above knee in pull
*Clean Pull, Hi Pull, Clean
*Stay above knee in pull
*Clean Pull, Hi Pull, Clean
*Stay above knee in pull
STRETCH 30sec -‐ 1min 1:00
WU6, WU3 35%, 48% WU6, WU3 35%, 48% WU6, WU3 35%, 48% WU6, WU3 35%, 48%1 x 5 59% 1 x 5 59% 1 x 5 54% 2 x 5 60%1 x 5 61% 2 x 5 63% 1 x 5 57% 2 x 5 64%3 x 5 63% 2 x 5 65% 1 x 5 60% AMAP 68%
SL VERTICAL JUMP
3 x 3 each *Stick Landing. Land Soft 3 x 3 each *Stick Landing.
Land Soft 3 x 3 each *Stick Landing. Land Soft 3 x 3 each *Stick Landing.
Land SoftStick
Landing1:30
FULL ROM GHR
3 x 6 BODYWEIGHT 3 x 8 BODYWEIGHT 3 x 8 BODYWEIGHT 3 x 6 ADD WT 2 Sec Up, 3 Sec Down
:15
BAND/CABLE ANTI
ROTATION3 x :30 each STANDING 3 x :30 each STANDING 3 x :30 each
INSIDE KNEE DOWN 3 x :30 each
INSIDE KNEE DOWN 30 sec :30
HEEL TO TOE RAISE
2 x 12 each SINGLE LEG, BODYWEIGHT
2 x 12 each SINGLE LEG, BODYWEIGHT
2 x 15 each SINGLE LEG, ADD WT
2 x 15 each SINGLE LEG, ADD WT
Normal :15
REPS TIME NOTES SET TECH NOTES SET TECH NOTES SET TECH NOTESS -‐ 14 S -‐ 14 S -‐ 14 S -‐ 14M -‐ 16 M -‐ 16 M -‐ 16 M -‐ 16B -‐ 18 B -‐ 18 B -‐ 18 B -‐ 18S -‐ 11 S -‐ 11 S -‐ 11 S -‐ 11M -‐ 12 M -‐ 12 M -‐ 12 M -‐ 12B -‐ 14 B -‐ 14 B -‐ 14 B -‐ 14S -‐ 7 S -‐ 7 S -‐ 7 S -‐ 7M -‐ 8 M -‐ 8 M -‐ 8 M -‐ 8B -‐ 9 B -‐ 9 B -‐ 9 B -‐ 9
SUPERSET
DAY 2 -‐ Lower & Linear Cond
LIFTEXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 TEMPO REST
Control Down,
Explode Up0
Stretch one muscle group between each set for 30 seconds to 1 minute: Hamstrings, Glutes, Hip Flexors, Calves
SUPERSET FRONT
SQUAT3 Sec
Negative:15
SUPERSET
HANG POWER CLEAN
COMPLEX
REST
1:00
:45
:30
CONDITIONING (100's, 80's, 60's)
3
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
100 YD RUN
80 YD RUN
60 YD RUN
2
2
4
2
3
2
5
2
3
3
3
SET % WT SET % WT SET % WT SET % WTMB BROAD JUMP PASS
4 x 3 10 4 x 3 10 4 x 3 15 4 x 3 15 EXPLODE! :30
BO BB ROW 4 x 6 Up to 75% Clean Max
4 x 6 Up to 80% Clean Max
4 x 5 Up to 80% Clean Max
4 x 5 Up to 85% Clean Max
CONTROL 1:00
WU6, WU335%, 48% of Bench Max WU6, WU3
35%, 48% of Bench Max WU6, WU3
35%, 48% of Bench Max WU6, WU3
35%, 48% of Bench Max
1 x 5 63% of Bench Max
1 x 5 63% of Bench Max
1 x 5 63% of Bench Max
2 x 5 67% of Bench Max
1 x 5 65% of Bench Max
2 x 5 68% of Bench Max
1 x 5 65% of Bench Max
2 x 5 72% of Bench Max
3 x 5 67% of Bench Max
2 x 5 72% of Bench Max
1 x 5 67% of Bench Max
AMAP 77% of Bench Max
DB REAR DELT
4 x 10 5 or 10 lb DB 4 x 10 5 or 10 lb DB 4 x 10 10 or 15 lb DB 4 x 10 10 or 15 lb DB CONTROL 1:30
CHIN UPS 3 x 10 *BIG GUYS MAY LAT PD (UH GRIP) 3 x 10 *BIG GUYS MAY
LAT PD (UH GRIP) 3 x 12 *BIG GUYS MAY LAT PD (UH GRIP) 3 x 12 *BIG GUYS MAY
LAT PD (UH GRIP)2 Sec
Negative:15
ALT DB INCLINE
3 x 8 each 3 x 8 each 3 x 10 each 3 x 10 each CONTROL 1:30
SHRUGS 2 x 15 2 x 15 2 x 12 2 x 12 CONTROL/ SQUEEZE
:30
DB NOSE BREAKER
3 x 8 MOD 3 x 6 HVY 3 x 6 *Decline Bench (MOD)
3 x 6 *Decline Bench (HVY)
Normal :30
CURLS 2 x MR (20)AIM FOR 20
REPS 2 x MR (20)AIM FOR 20
REPS 2 x MR (15)AIM FOR 15
REPS 2 x MR (15)AIM FOR 15
REPS Normal :30
REPS TECH NOTES SET TECH NOTES SET TECH NOTES SET TECH NOTESR 3x10yds, L 3x10yds
SLOW/ CONTROL
*R/L Denotes Plant Foot
R 3x10yds, L 3x10yds
3/4 Speed *R/L Denotes Plant Foot
R 1x10yds, L 1x10yds
3/4 Speed *R/L Denotes Plant Foot
R 3x10yds, L 3x10yds
Full / Control
*R/L Denotes Plant Foot
R 3x10yds, L 3x10yds
SLOW/ CONTROL
*R/L Denotes Plant Foot
R 3x10yds, L 3x10yds
3/4 Speed *R/L Denotes Plant Foot
R 1x10yds, L 1x10yds
3/4 Speed *R/L Denotes Plant Foot
R 3x10yds, L 3x10yds
Full / Control
*R/L Denotes Plant Foot
R 3x10yds, L 3x10yds
SLOW/ CONTROL
*R/L Denotes Plant Foot
R 3x10yds, L 3x10yds
3/4 Speed *R/L Denotes Plant Foot
R 1x10yds, L 1x10yds
3/4 Speed *R/L Denotes Plant Foot
R 3x10yds, L 3x10yds
Full / Control
*R/L Denotes Plant Foot
2 x 5yds x 5yds
Shuffle to Shuffle
*1 Each Way *Come to Balance
2 x 5yds x 5yds
Shuffle to Shuffle
*1 Each Way *Come to Balance
4 x 10yds x 10yds
Shuffle to Shuffle
*1 Each Way *Come to Balance
4 x 10yds x 10yds
Shuffle to Shuffle
*1 Each Way *Come to Balance
2 x 5yds x 5yds
Shuffle to Sprint
*1 Each Way *Come to Balance
2 x 5yds x 5yds
Shuffle to Sprint
*1 Each Way *Come to Balance
4 x 10yds x 10yds
Shuffle to Sprint
*1 Each Way *Come to Balance
4 x 10yds x 10yds
Shuffle to Sprint
*1 Each Way *Come to Balance
2 x 5yds x 5yds
Run to Backpedal
*1 Each Leg *Come to Balance
2 x 5yds x 5yds
Run to Backpedal
*1 Each Leg *Come to Balance
4 x 10yds x 10yds
Run to Backpedal
*1 Each Leg *Come to Balance
4 x 10yds x 10yds
Run to Backpedal
*1 Each Leg *Come to Balance
2 x 5yds x 5yds
Run to 90° Turn
*1 Each Way *Come to Balance
2 x 5yds x 5yds
Run to 90° Turn
*1 Each Way *Come to Balance
4 x 10yds x 10yds
Run to 90° Turn
*1 Each Way *Come to Balance
4 x 10yds x 10yds
Run to 90° Turn
*1 Each Way *Come to Balance
2 x 5yds x 5yds
Backpedal to Run
*1 Each Leg *Come to Balance
2 x 5yds x 5yds
Backpedal to Run
*1 Each Leg *Come to Balance
4 x 10yds x 10yds
Backpedal to Run
*1 Each Leg *Come to Balance
4 x 10yds x 10yds
Backpedal to Run
*1 Each Leg *Come to Balance
SUPERSET
LIFTEXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 TEMPO REST
SUPERSET
SUPERSET CLOSE GRIP
BENCH PRESS3 Sec
Negative :15
SUPERSET
AGILITY
30 sec -‐ 1 min
LATERAL CHANGE DIRECTION TO
BALANCE
30 sec -‐ 1 min *Control Speed wk 1-‐2*3/4 Speed wk 3-‐4
LINEAR CHANGE DIRECTION TO
BALANCE
30 sec -‐ 1 min *Control Speed wk 1-‐2*3/4 Speed wk 3-‐4
BCK RUN TO BAL
DAY 4 -‐ Upper & Lateral Agility
WEEK 2 WEEK 3 WEEK 4 REST/TEMPO
SHUFFLE TO BALANCE
RUN TO BALANCE
EXERCISE WEEK 1
SET % WT SET % WT SET % WT SET % WT
3 70% Clean Max
3 70% Clean Max
3 70% Clean Max
3 70% Clean Max
3 80% Clean Max
3 80% Clean Max
3 80% Clean Max
3 80% Clean Max
2 x 3 85% Clean Max
2 x 3 85% Clean Max
3 90% Clean Max
3 90% Clean Max
2 x 390% Clean
Max2 x 3
90% Clean Max
3 x 3100% Clean
Max3 x 3
100% Clean Max
WT PLANK 5 x :15 25 6 x :15 25 8 x :10 each *1 Leg Up 25 10 x :10 each *1 Leg Up 25 BRACE HARD! 1:30
DB LUNGE 3 x 10 each*Walking*Big 60+Skill 50+
3 x 8 each*Walking*Big 60+Skill 50+
4 x 6 each*Reverse Walk*
Big 65+Skill 55+
4 x 5 each*Reverse Walk*
Big 70+Skill 60+
Normal :30
DEAD BUG 3 x :20 each *Push low back to ground 3 x :20 each *Push low back
to ground 3 x :20 each *Push low back to ground 10 3 x :20 each *Push low back
to ground 10 STATIC 1:00
HYPERS 3 x 15 *Squeeze Glutes
BODYWEIGHT 3 x 15 *Squeeze Glutes
25+ 3 x 12 *Squeeze Glutes
45+ 3 x 10 *Squeeze Glutes
60+ 3 Sec Negative
:30
LYING TKE (Leg Lift)
3 x 15 each *Squeeze Quad
3 x 15 each *Squeeze Quad
2 x 20 each *Squeeze Quad
2 x 20 each *Squeeze Quad
2 Sec Up, 2 Sec Down
:30
STATIC GROIN
3 x :20 each 3 x :20 each 3 x :20 each *Add Movement
3 x :20 each *Add Movement
STATIC :30
REPS TIME NOTES SET TIME NOTES SET TIME NOTES SET TIME NOTESS -‐ 53M -‐ 57B -‐ 61S -‐ 34 S -‐ 34M -‐ 37 M -‐ 37B -‐ 40 B -‐ 40
S -‐ 27 S -‐ 27 S -‐ 27M -‐ 29 M -‐ 29 M -‐ 29B -‐ 31 B -‐ 31 B -‐ 31S -‐ 16 S -‐ 16 S -‐ 16 S -‐ 16M -‐ 18 M -‐ 18 M -‐ 18 M -‐ 18B -‐ 20 B -‐ 20 B -‐ 20 B -‐ 20
TEMPO REST
SUPERSET
DEADLIFT Normal :30
DAY 5 -‐ Lower & 300 yd Shuttle Build Up Prep
LIFTEXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
SUPERSET
SUPERSET
3:00
2:00
1:30
1:00
150 YD SHUTTLE
100 YD SHUTTLE
2
5
2
5
0
4
1
4
300 YD SHUTTLE PREPEXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 REST
300 YD SHUTTLE
200 YD SHUTTLE 0
0 0
0
1
1
0
1
SETS TIME
1 x 10 each NA
4 x 2 each NA
3 5 Each
SETS TIME
1 x 10 each NA
1 x 8 each NA
2 30 sec each
SETS TIME6 each (3 each leg)
NA
3 x 3 each NA
3 12 each
FUNNEL JUMP STICK EVERY LANDING Stand on R Leg and Jump for Ht and Dist 45° Left. Land on L Leg. Repeat coming back to right. Land soft through whole foot.
GHR SIDE SIT UP CONTROL Set up on GHR on your side. Body should hang off the edge. Begin performing sit ups side to side. If 12 reps gets easy, add weight.
DAY 5 -‐ LOWER BODY PREPEXERCISE TEMPO DESCRIPTIONDYNAMIC STRETCH
NA A Skip, St Leg Skip, Hi Knee, Squat to Stand, Spiderman, Rev Lunge Reach, Figure 4, SL Scoop Quad Pull, Side Squat
T SPINE / IRON CROSS
NA Arms Over/Back, T Spine Crunch, Reach Over, Iron Cross Series
UPPER STRETCH NA Pecs, Lats, Triceps
DAY 1 -‐ UPPER BODY PREPEXERCISE TEMPO DESCRIPTION
25 LB PLATE SHOULDER
CONTROL 25 lb Plate. Halos each way, Front Raise, Upright Row, OH Triceps, SA Row, BO I
SL VERTICAL JUMP TO BROAD
JUMPSTICK EVERY LANDING 1 Leg Vertical Jump, Land w/ 1 Leg, 1 Leg Broad Jump, LAND WITH BOTH LEGS (Stick All Landings)
STABILITY BALL ROLLOUTS/CIRCL
BRACE HARD! SQUEEZE ABS
Elbows on Ball and Plank. Roll Elbows Fwd/Back 5 times.Then make small circles with elbows 5 each way. Stay Tight
DAY 2 -‐ LOWER BODY PREPEXERCISE TEMPO DESCRIPTIONHURDLES/ HYDRANTS
CONTROL Hurdles: Over Fwd/Bck, Under Each Way, St Leg Skip Each WayHydrants: Side, Back, Circles Fwd/Back
WARM UP
1. Stride 30 yds 7. Hi Knee Pull/Spiderman 10 yds 13. A March 10 yds2. Backwards Run 30 yds 8. Reverse Lunge Reach 10 yds 14. Ham Kick March 10 yds3. Power Skip Ht 20 yds 9. SL Scoop/Quad Pull 10 yds 15. Rapid Fire Hi Knee 10 yds4. Power Skip Dist 25 yds 10. Lateral Lunge Twist 10 yds 16. Rapid Fire Ham Kick 10 yds5. A Skip 15 yds 11. Rev SL RDL Walk 10 yds6. St Leg Skip 15 yds 12. Figure 4 Walk 10 yds
DAY 4 -‐ DYNAMIC WARM UP OUTSIDE
SET % WT SET % WT SET % WT SET % WTBB PUSH JERK
5 x 3 MOD 5 x 3 MOD 6 x 2 HVY 6 x 2 HVY Explode Up Control Down
:15
MB WINDMILL
4 x 3 e 4 x 3 e 5 x 2 e 5 x 2 e EXPLODE! 1:30
KNEELING DB SH PRESS
4 x 5 e MAKE WT DIFFICULT
4 x 6 e SAME WT AS LAST WEEK
4 x 7 e SAME WT AS LAST WEEK
4 x 8 e SAME WT AS LAST WEEK
NORMAL :15
NG PULL UP 3 x 6 2 SEC PAUSE @ TOP
3 x 6 2 SEC PAUSE @ TOP
*ADD WT IF POSS
3 x 8 2 SEC PAUSE @ TOP
*SAME WT IF POSS
3 x 8 2 SEC PAUSE @ TOP
*ADD WT IF POSS
2 SEC PAUSE @ TOP
1:30
INVERTED ROW
3 x 5 PAUSE @ TOP
BODYWEIGHT 4 x 5 PAUSE @ TOP
*ADD WT IF POSS
4 x 5 PAUSE @ TOP
*ADD WT IF POSS
4 x 5 PAUSE @ TOP
*ADD WT IF POSS
5 SEC PAUSE :15
DIPS 3 x 6 3 x 8 3 x 10 3 x 102 SEC PAUSE @ BOTTOM 1:30
TRX Y,T 3 x 8 e PAUSE @ FULL EXT
3 x 8 e PAUSE @ FULL EXT
3 x 10 e PAUSE @ FULL EXT
3 x 10 e PAUSE @ FULL EXT
1 SEC PAUSE :15
WT V UP 3 x 8 3 x 10 3 x 12 3 x 12 NORMAL 1:30
REPS TECH NOTES SET TECH NOTES SET TECH NOTES SET TECH NOTESShuffle / Sprint
1 each wayShuffle / Sprint
1 each wayShuffle / Sprint
1 each wayShuffle / Sprint
1 each way
Sprint / Shuffle
1 each waySprint / Shuffle
1 each waySprint / Shuffle
1 each waySprint / Shuffle
1 each way
Run / Run 1 each way Run / Run 1 each way Run / Run 1 each way Run / Run 1 each way
Run / Backpedal
1 each wayRun /
Backpedal1 each way
Run / Backpedal
1 each wayRun /
Backpedal1 each way
1 In Each 1 Rep 1 In Each 1 Rep 1 In Each 1 Each 1 In Each 1 Each2 In Each 1 Each Leg 2 In Each 1 Each Leg 2 In Each 1 Each Leg 2 In Each 1 Each LegLat Run 1 Each Way Lat Run 1 Each Way Lat Run 1 Each Way Lat Run 1 Each WayShuffle 1 Each Way Shuffle 1 Each Way Shuffle 1 Each Way Shuffle 1 Each Way
Run / Backpedal
1 Each WayRun /
Backpedal1 Each Way
Run / Backpedal
1 Each WayRun /
Backpedal1 Each Way
30 sec -‐ 1 min
BAG DRILLS 30 sec -‐ 1 min
CONE DRILL CONTROL FAST BAND RESISTED
BAND RESISTED
CONTROL FAST
AGILITYEXERCISE WEEK 5 WEEK 6 WEEK 7 WEEK 8 REST/TEMPO
BAND RESISTED / ASSISTED
BAND RESISTED / ASSISTED
EXERCISE WEEK 5 WEEK 6 WEEK 7 WEEK 8 TEMPO
LIFT
WEEK 5-‐8
DAY 1 -‐ Upper Body & Agility
REST
SUPERSET
SUPERSET
SUPERSET
SUPERSET
SET % WT SET % WT SET % WT SET % WT5 x 4 70%-‐75% 5 x 4 75%-‐80% 6 x 3 75%-‐80% 6 x 2 75%-‐85%
*Clean Pull, Hi Pull, Clean x 2
*Pull from top of Shin
*Clean Pull, Hi Pull, Clean x 2
*Pull from top of Shin
*Clean x 3*Pull from top
of Shin*Clean x 2
*Pull from top of Shin
KNEE UP GLUTE BRIDGE
3 x :20 each 3 x :20 each 3 x :20 each 3 x :20 eachSQUEEZE! HOLD! 1:30
WU6, WU3 40%, 55% PAUSE @ BOTTOM
WU6, WU3 40%, 55% PAUSE @ BOTTOM
WU6, WU3 50%, 65% PAUSE @ BOTTOM
WU6, WU3 50%, 65% NO PAUSE THIS WEEK
2 x 3 65% 2 x 3 65% 3 75% 2 x 3 80%2 x 3 70% 2 x 3 75% 3 80% 3 x 3 85%2 x 3 75% 2 x 3 80% 4 x 3 85% MR 90%
STRETCH 30sec -‐ 1min 1:00
RDL 3 x 6 65% + of Clean Max
3 x 6 70% + of Clean Max
4 x 5 75% + of Clean Max
4 x 5 80% + of Clean Max
NORMAL :15
PARTNER ANTI
ROTATION
3 x 10 Each (20 Total) SIDE to SIDE
3 x 5 Each (20 Total)
SIDES + UP/DOWN
3 x 3 Each (24 Total)
SIDES/UP/ DOWN/ ANGLES
3 x 3 Each (24 Total)
SIDES/UP/ DOWN/ ANGLES
STAY TIGHT! Don’t Let
Partner Move You
:30
BAND ANKLE COMPLEX
1 x 10 each MEDIUM 1 x 10 each HEAVY 2 x 10 each MEDIUM 2 x 10 each HEAVY Normal :15
REPS TIME NOTES SET TECH NOTES SET TECH NOTES SET TECH NOTESS -‐ 14 S -‐ 14 S -‐ 14 S -‐ 14M -‐ 16 M -‐ 16 M -‐ 16 M -‐ 16B -‐ 18 B -‐ 18 B -‐ 18 B -‐ 18S -‐ 11 S -‐ 11 S -‐ 11 S -‐ 11M -‐ 12 M -‐ 12 M -‐ 12 M -‐ 12B -‐ 14 B -‐ 14 B -‐ 14 B -‐ 14S -‐ 8 S -‐ 8 S -‐ 8 S -‐ 8
M -‐ 8.5 M -‐ 8.5 M -‐ 8.5 M -‐ 8.5B -‐ 9 B -‐ 9 B -‐ 9 B -‐ 9
3 :30
3 :45
60 YD RUN 3 2 0
80 YD RUN 3 2 2
100 YD RUN 3 4 6
CONDITIONING (100's, 80's, 60's)EXERCISE WEEK 5 WEEK 6 WEEK 7 WEEK 8 REST
3 1:00
:15
SUPERSET
BTK POWER CLEAN
COMPLEX
SUPERSET
DAY 2 -‐ Lower & Linear Cond
LIFTEXERCISE WEEK 5 WEEK 6 WEEK 7 WEEK 8 TEMPO REST
Control Down,
Explode Up
0 w/ superset. 2:30 w/o
Stretch one muscle group between each set for 30 seconds to 1 minute: Hamstrings, Glutes, Hip Flexors, Calves
SUPERSET
BACK SQUAT2 Sec Pause @ Bottom
SET TECH NOTES SET TECH NOTES SET TECH NOTES SET TECH NOTES
1 x 5 yds SINGLE 1 x 5 yds SINGLE 2 x 5 yds (1e) DOUBLE *1 Set R 1st,*1 Set L 1st 1 x 5yds TRIPLE EXPLODE! FULL
2 x 5 yds (1e) DOUBLE *1 Set R 1st, *1 Set L 1st
2 x 5 yds (1e) DOUBLE *1 Set R 1st,*1 Set L 1st 1 x 5yds TRIPLE 1 x 5yds HI KNEE *30 Steps in 5
yds EXPLODE! FULL
1 x 5yds TRIPLE 1 x 5yds TRIPLE 1 x 5yds HI KNEE *30 Steps in 5 yds EXPLODE! FULL
2 x 10 yds MARCH 2 x 10 yds MARCH 2 x 10 yds MARCH 2 x 10 yds MARCH EXPLODE! FULL
2 x 10 yds SPRINT 2 x 10 yds SPRINT 2 x 15 yds SPRINT 2 x 15 yds SPRINT EXPLODE! FULL
2 x 15 yds BOUND 2 x 15 yds BOUND 2 x 15 yds BOUND 2 x 15 yds BOUND EXPLODE! FULL
3 x BOUND to SPRINT
5/10/20 4 x BOUND to SPRINT
5/10/20 4 x BOUND to SPRINT
5/10/20 4 x BOUND to SPRINT
5/10/20EXPLODE to RUN TALL
FULL
SET % WT SET % WT SET % WT SET % WTSA MB CHEST
PASS4 x 3 e 10 4 x 3 e 10 4 x 3 e 15 4 x 3 e 15 EXPLODE! :30
BB PENDLAY ROW
6 x 4 Up to 75% Clean Max
6 x 4 Up to 80% Clean Max
6 x 3 Up to 80% Clean Max
6 x 3 Up to 85% Clean Max
CONTROL 1:00
WU6, WU340%, 50% of Bench Max
PAUSE ON CHEST WU6, WU3
40%, 55% of Bench Max
PAUSE ON CHEST WU6, WU3
40%, 55% of Bench Max
PAUSE ON CHEST WU6, WU3
55%, 70% of Bench Max
NO PAUSE THIS WEEK
2 x 3 60% 2 x 3 65% 3 70% 2 x 3 80%2 x 3 65% 2 x 3 70% 3 75% 3 x 3 85%2 x 3 70% 2 x 3 75% 4 x 3 80% MR 90%
BAND/CABLE FACE PULL
4 x 10 4 x 10 4 x 10 4 x 10 CONTROL 1:30
WG PULL UP 4 x 6 *BIG GUYS MAY LAT PD 4 x 6 *BIG GUYS MAY
LAT PD 4 x 5 *BIG GUYS MAY LAT PD 4 x 5 *BIG GUYS MAY
LAT PDPAUSE HALF WAY UP :15
DB SQUEEZE PRESS
3 x 8 MAKE WT DIFFICULT
3 x 10 SAME WT AS LAST WEEK 3 x 12 SAME WT AS
LAST WEEK 3 x 12 DELOAD CONTROL 1:30
DB ROW ELBOW OUT
2 x 15 e 2 x 15 e 2 x 12 e 2 x 12 e CONTROL/ SQUEEZE
:30
BAND PRESSDOWN
3 x MR AIM FOR 20 REPS 3 x MR AIM FOR 20
REPS 3 x MR AIM FOR 15 REPS 3 x MR AIM FOR 15
REPS SQUEEZE :30
CURLS 3 x 10 4 x 8 4 x 8 4 x 6 SQUEEZE :30
GRIPABS
SUPERSET
SUPERSET
REST
SUPERSET
SUPERSET LOW INCLINE
BENCH PRESS2 Sec Pause :15
DAY 4 -‐ Linear Speed & Upper Body
LIFTEXERCISE WEEK 5 WEEK 6 WEEK 7 WEEK 8 TEMPO
EXTR
A CHOICE: DIG IN RICE BUCKET, FOREARM ROLL, WRIST CURL, PLATE HOLDS, ETC. CHOICE: 100 REPS (INCLUDE ROTATION, FLEXION, STATIC)
TOP END
POSE CHOP
RESISTED
*Drive Knee. Stay low
through 10 yds. Explode BACK, NOT down.
*Drive Knee. Stay low
through 10 yds. Explode BACK, NOT down.
*Drive Knee. Stay low
through 10 yds. Explode BACK, NOT down.
*Drive Knee. Stay low
through 10 yds. Explode BACK, NOT down.
SPEED WORKEXERCISE WEEK 5 WEEK 6 WEEK 7 WEEK 8 TEMPO REST
SET % WT SET % WT SET % WT SET % WTWU3 50% WU3 50% WU3 50% WU3 50%5 x 4 70-‐80% 5 x 4 70-‐80% 6 x 3 75-‐85% 6 x 3 75-‐88%
Clean Pullx2, Hi Pullx2
*Reset every rep on floor
Clean Pullx2, Hi Pullx2
*Reset every rep on floor
Clean Pull, Hi Pull, Clean
*Reset every rep on floor
Clean Pull, Hi Pull, Clean
*Reset every rep on floor
PLANK LIMB MOVEMENT
4 x 5 e 4 x 5 e 4 x 5 e 10 4 x 5 e 10 BRACE HARD! DON’T SHIFT
1:30
DB RFE SPLIT SQUAT
3 x 8 e*2 DB'S*Big 60+Skill 50+
3 x 8 each*2 DB'S*Big 70+Skill 60+
4 x 6 each*2 DB'S*Big 80+Skill 65+
4 x 6 e*2 DB'S*Big 90+Skill 70+
PAUSE @ BOTTOM
:30
DEAD BUG 3 x 12 reps each
*Push low back to ground
3 x 12 reps each
*Push low back to ground
3 x 10 reps each
*Push low back to ground 10 3 x 10 reps
each*Push low back
to ground 10 MOVE LIMBS SLOW 1:00
SB LEG CURL 3 x 12 *Keep Hips Up
3 x 12 *Keep Hips Up
25+ 3 x 10 *Keep Hips Up
25lb on Hips 3 x 10 *Keep Hips Up
25lb on Hips NORMAL :30
BAND/CABLE ELEVATED
TKE3 x 15 each
*Squeeze Quad 3 x 15 each
*Squeeze Quad 2 x 20 each
*Squeeze Quad 2 x 20 each
*Squeeze Quad
2 Sec Up, 2 Sec Down :30
SIDE LYING GROIN
3 x 12 e 25 3 x 10 e 35 3 x 8 e 45 3 x 8 45 NORMAL :30
REPS TIME NOTES SET TIME NOTES SET TIME NOTES SET TIME NOTESS -‐ 5нM -‐ 5сB -‐ 6лS -‐ 3о S -‐ ооM -‐ 3с M -‐ осB -‐ оу B -‐ оу
S -‐ нр S -‐ 2р S -‐ 2рM -‐ 2т M -‐ 2т M -‐ 2тB -‐ нф B -‐ нф B -‐ нфS -‐ 1р S -‐ 1р S -‐ 1р S -‐ 1рM -‐ 1т M -‐ 1т M -‐ 1т M -‐ 1тB -‐ мф B -‐ мф B -‐ мф B -‐ мф
1:00
0 1:30
100 YD SHUTTLE 4 2 4
150 YD SHUTTLE 0 2 2
5
2 3:00
200 YD SHUTTLE 1 1 0
300 YD SHUTTLE 1 1 2
0 2:00
SUPERSET
300 YD SHUTTLE PREPEXERCISE WEEK 5 WEEK 6 WEEK 7 WEEK 8 REST
REST
SUPERSET CLEAN PULL
COMPLEX NORMAL :30
SUPERSET
DAY 5 -‐ Lower & 300 yd Shuttle Build Up Prep
LIFTEXERCISE WEEK 5 WEEK 6 WEEK 7 WEEK 8 TEMPO
CONE DRILLSTART
FINISH
AB B
A A
DRILLS1 - A. SPRINT B. SHUFFLE2 - A. SHUFFLE B. SPRINT3 - A. SPRINT B. BACKPEDAL4 - A. BACKPEDAL B. SPRINT5 - A. SPRINT B. SPRINT6 - A. BACKPEDAL B. SHUFFLE 7 - RUN FIG 8 AROUND CONES
BAG DRILL
DRILLSRUN 1 IN EACHRUN 2 IN EACHLATERAL RUNLATERAL RUN 3, BACK 3, SPRINT
DRILLSSHUFFLESPRINT / BACKPEDAL
SETS TIME
1 x 10 each NA
1 x 10 NA
2 30 sec each
1. Stride 30 yds 7. Hi Knee Pull/Spiderman 10 yds 13. A March 10 yds2. Backwards Run 30 yds 8. Reverse Lunge Reach 10 yds 14. Ham Kick March 10 yds3. Power Skip Ht 20 yds 9. SL Scoop/Quad Pull 10 yds 15. Rapid Fire Hi Knee 10 yds4. Power Skip Dist 25 yds 10. Lateral Lunge Twist 10 yds 16. Rapid Fire Ham Kick 10 yds5. A Skip 15 yds 11. Rev SL RDL Walk 10 yds6. St Leg Skip 15 yds 12. Figure 4 Walk 10 yds
SETS TIME
1 x 10 each NA
1 x 8 each NA
2 30 sec each
SETS TIME
1 x 10 each NA
4 x 2 each NA
3 x 8 each NA
UPPER STRETCH NA Pecs, Lats, Triceps
HURDLES/ HYDRANTS
CONTROL Hurdles: Over Fwd/Bck, Under Each Way, St Leg Skip Each Way Hydrants: Side, Back, Circles Fwd/Back
EXERCISE TEMPO DESCRIPTIONBAND SHOULDER
WARM UP CONTROL MICRO BAND -‐ FRONT RAISE, PULL APARTS, EXT ROT, OH PRESS, BO Y, BO T
SEATED WALL SLIDE NA Sit against wall. Push back flush to wall. Slide arms against wall over hear and back down to 90°
WARM UP
DAY 2 -‐ DYNAMIC WARM UP OUTSIDE
DAY 1 -‐ UPPER BODY PREP
T SPINE / IRON CROSS
NA Arms Over/Back, T Spine Crunch, Reach Over, Iron Cross Series
UPPER STRETCH NA Pecs, Lats, Triceps
DAY 4 -‐ UPPER BODY PREPEXERCISE TEMPO DESCRIPTION
PLATE SHOULDER WARM UP
CONTROL 5 OR 10 LB PLATE -‐ Full Can/Empty Can/Brew the Stew/Ext Rot/OH Press/BO Y/BO T/BO A
SL BOX JUMP STICK EVERY LANDING Stand on 1 Leg. Jump and land on box. Land soft.
TURKISH HIP UP CONTROL Use 25lb +
DAY 5 -‐ LOWER BODY PREPEXERCISE TEMPO DESCRIPTION
SET % WT SET % WT SET % WT SET % WTPOWER PUSH
UP5 x 3 (NO CLAP) 5 x 3 (CLAP) 5 x 3 (CLAP) 5 x 3 (SIDE TO SIDE) EXPLODE! 0:30
CHEST SUPPORTED
ROW5 x 5 HVY 5 x 5 HVY 6 x 4 HVY 6 x 4 HVY NORMAL 1:00
WU6, WU3 WU6, WU3 WU6, WU3 WU6, WU3
2 x 2 80% 2 x 2 85% 2 x 1 85% 4 x 5 70%-‐80%2 x 2 85% 2 x 2 89% 2 x 1 89%2 x 2 89% 2 x 2 92% 2 x 1 92%2 x 2 92% 2 x 2 95% 2 x 1 95%
2 x 1 100%BAND PULL APARTS
4 x 12 UNDERHAND 4 x 12 UNDERHAND 4 x 10 UNDERHAND 4 x 10 UNDERHAND NORMAL 1:30
DB INCLINE SQUEEZE PRESS
4 x 8 MOD 4 x 8 HVY 4 x 6 MOD 4 x 6 HVY NORMAL 0:30
CHIN UPS 3 x 10 3 x 10 4 x 8 4 x 8 NORMAL 1:00
BAND NECK 3 x 10 SEATED 3 x 10 SEATED 3 x 10 SQUAT 3 x 10 SQUAT NORMAL 0:30
DB NOSE BREAKER
3 x 8 RM
1 Set = Rep Out, Rest 10 sec, Rep Out, Rest 10 sec, Rep Out
Pick a weight you can do only 8 times
3 x 8RM
1 Set = Rep Out, Rest 10 sec, Rep Out, Rest 10 sec, Rep Out
Pick a weight you can only do 8 times
3 x 6RM
1 Set = Rep Out, Rest 10 sec, Rep Out, Rest 10 sec, Rep Out
Pick a weight you can do only 6 times
3 x 6RM
1 Set = Rep Out, Rest 10 sec, Rep Out, Rest 10 sec, Rep Out
Pick a weight you can only do 6 times
EXTENDED SET
1:00
DAY 1 -‐ Upper Body & Position Specific Conditioning
LIFTEXERCISE WEEK 9 WEEK 10 WEEK 11 WEEK 12 TEMPO REST
SUPERSET
SUPERSET
SUPERSET
SS
SPORT SPECIFIC CONDITIONINGUse this day to condition specific to your sport. Get
on the court/field to practice.
BENCH PRESS NORMAL 0:30
SET TECH NOTES SET TECH NOTES SET TECH NOTES SET TECH NOTES
1 x 5 yds SINGLE 1 x 5 yds SINGLE 2 x 5 yds (1e) DOUBLE *1 Set R 1st, *1 Set L 1st 1 x 5yds TRIPLE EXPLODE! FULL
2 x 5 yds (1e) DOUBLE *1 Set R 1st, *1 Set L 1st
2 x 5 yds (1e) DOUBLE *1 Set R 1st, *1 Set L 1st 1 x 5yds TRIPLE 1 x 5yds HI KNEE *30 Steps in 5
yds EXPLODE! FULL
1 x 5yds TRIPLE 1 x 5yds TRIPLE 1 x 5yds HI KNEE *30 Steps in 5 yds EXPLODE! FULL
4 x 20 yds RACE 4 x 20 yds RACE 4 x 20 yds RACE 4 x 20 yds RACE EXPLODE! FULL
4 x 40 yds RACE 4 x 40 yds RACE 4 x 40 yds RACE 4 x 40 yds RACE EXPLODE! FULL
SET % WT SET % WT SET % WT SET % WTSPEED HANG
CLEAN6 x 3 70% 6 x 3 72% 6 x 3 75% 6 x 3 78% EXPLODE! 1:00
STRETCH STRETCH 0:30
WU6 50% (NO BANDS) WU6 50% (NO BANDS) WU6 50% (NO BANDS) WU6 50% (NO BANDS)
8 x 2 45% 8 x 2 50% 8 x 2 55% 8 x 2 60%
BOX JUMP 5 x 2 5 x 2 5 x 2 5 x 2 EXPLODE! 1:00
GLUTE HAM RAISE
3 x 8 FULL ROM 3 x 8 FULL ROM 4 x 8 FULL ROM 4 x 8 FULL ROM NORMAL 0:30
(TRX) SL SQUAT
3 x 8 3 x 8 3 x 8 3 x 8 NORMAL 1:00
BAND ANKLE COMPLEX
2 x 10 2 x 10 2 x 10 2 x 10 NORMAL 1:00
MODERATE HEIGHT MODERATE HEIGHT MODERATE HEIGHT MODERATE HEIGHT
SUPERSET
SUPERSET BAND/ CHAIN
SPEED SQUATEXPLODE! 0:30
SUPERSET
DAY 2 -‐ Speed & Lower Body
LIFTEXERCISE WEEK 9 WEEK 10 WEEK 11 WEEK 12 TEMPO REST
SPEED WORKEXERCISE WEEK 9 WEEK 10 WEEK 11 WEEK 12 TEMPO REST
BAND POSE CHOP
SPRINT*Drive Knee. Stay low
through 10 yds. Explode BACK, NOT down.
*Drive Knee. Stay low through 10 yds. Explode
BACK, NOT down.
*Drive Knee. Stay low through 10 yds. Explode
BACK, NOT down.
*Drive Knee. Stay low through 10 yds. Explode
BACK, NOT down.
Stretch one muscle group between each set for 30 seconds to 1 minute: Hamstrings, Glutes, Hip Flexors, Calves
SET % WT SET % WT SET % WT SET % WTSA
LANDMINE JAM W/
BAND PULL
4 x 5 e LIGHT/ SPEED
4 x 5 e LIGHT/ SPEED
5 x 4 e MOD 5 x 4 e MOD EXPLODE :30
WU6 WU6 WU6 WU6
BAND/ CABLE LAT
PULLDOWN3 x MR (20) 3 x MR (15) 3 x MR (12) 3 x MR (10) NORMAL :45
TRX ROW 3 x 10 3 x 8 WT 3 x 12 3 x 10 WT NORMAL :30
WT PUSH UP 3 x MR (20) 3 x MR (15) 3 x MR (12) 3 x MR (10) NORMAL 1:00
PRONE Y/T 3 x 10 e 3 x 10 e 3 x 8 e 3 x 8 e NORMAL :30
BICEPS 3 x 10 3 x 10 3 x 12 3 x 12 NORMAL 1:00
GRIP
ABS
REPS TECH NOTES SET TECH NOTES SET TECH NOTES SET TECH NOTESShuffle / Sprint
1 each wayShuffle / Sprint
1 each wayShuffle / Sprint
1 each wayShuffle / Sprint
1 each way
Sprint / Shuffle
1 each waySprint / Shuffle
1 each waySprint / Shuffle
1 each waySprint / Shuffle
1 each way
Run / Run 1 each way Run / Run 1 each way Run / Run 1 each way Run / Run 1 each way
Run / Backpedal
1 each wayRun /
Backpedal1 each way
Run / Backpedal
1 each wayRun /
Backpedal1 each way
2 Pt Wave 2 Reps 2 Pt Wave 2 Reps 2 Pt Wave 2 Reps 2 Pt Wave 2 Reps4 Way Run 2 Reps 4 Way Run 2 Reps 4 Way Run 2 Reps 4 Way Run 2 Reps
Angle Run 2 Reps Angle Run 2 Reps Angle Run 2 Reps Angle Run 2 RepsRest :45 between reps
SUPERSET
HI INCLINE SPEED PRESS
EXPLODE UP! 0:00
SUPERSET
LIFTEXERCISE WEEK 9 WEEK 10 WEEK 11 WEEK 12 TEMPO REST
DAY 4 -‐ Upper Body & Agility
30% Bench Press
8 x 3 8 x 3 38% Bench Press
8 x 3 35% Bench Press
8 x 3 40% Bench Press
SUPERSET
EXTR
A
CHOICE: DIG IN RICE BUCKET, FOREARM ROLL, WRIST CURL, PLATE HOLDS, ETC.
CHOICE: 100 REPS (INCLUDE ROTATION, FLEXION, STATIC)
AGILITYEXERCISE WEEK 9 WEEK 10 WEEK 11 WEEK 12 REST/TEMPO
CONE DRILL to REACT
At last cone react off of partner or coach
At last cone react off of partner or coach
At last cone react off of partner or coach
At last cone react off of partner or coach
Rest :45 between reps
REACTION DRILLReact to Coach's
Instruction
React to Coach's
Instruction
React to Coach's
Instruction
React to Coach's
Instruction
SET % WT SET % WT SET % WT SET % WTWU3 WU3 WU3 WU36 x 2 75-‐90% 6 x 2 75-‐90% 10 x 1 75-‐92% 4 x 2 50 -‐ 65%
GOBLET SQUAT HOLD
4 x :20
Squat ATG and hold 30 sec. 2 Sets Squeeze Groin. 2 Sets Stretch Groin
40+ 4 x :20
Squat ATG and hold 30 sec. 2 Sets Squeeze Groin. 2 Sets Stretch Groin
40+ 4 x :20
Squat ATG and hold 30 sec. 2 Sets Squeeze Groin. 2 Sets Stretch Groin
40+ 4 x :20
Squat ATG and hold 30 sec. 2 Sets Squeeze Groin. 2 Sets Stretch Groin
40+ STRETCH 1:00
DB MULTI DIRECTIONAL
LUNGE3 x 10
(Fwd, 45°, Lateral, Bck 45°, Rev) BOTH
LEGS
B -‐ 60+ S -‐ 45+ 3 x 10
(Fwd, 45°, Lateral, Bck 45°, Rev) BOTH
LEGS
B -‐ 70+ S -‐ 55+ 3 x 10
(Fwd, 45°, Lateral, Bck 45°, Rev) BOTH
LEGS
B -‐ 70+ S -‐ 55+ 3 x 10
(Fwd, 45°, Lateral, Bck 45°, Rev) BOTH
LEGS
B -‐ 75+ S -‐ 60+ NORMAL :30
TRX ANTI ROTATION
3 x 5 e 3 x 5 e 3 x 5 e 3 x 5 e NORMAL :30
SL DB RDL 3 x 8 e B -‐ 60+ S -‐ 45+
3 x 8 e B -‐ 70+ S -‐ 55+
4 x 6 e B -‐ 70+ S -‐ 55+
4 x 6 e B -‐ 75+ S -‐ 60+
NORMAL :30
BB SHRUGS 3 x 12 SQUEEZE 3 x 12 SQUEEZE 3 x 10 SQUEEZE 3 x 10 SQUEEZE SQUEEZE 1:00
REPS TIME NOTES SET TIME NOTES SET TIME NOTES SET TIME NOTESS -‐ 53 S -‐ 53 S -‐ 53 S -‐ 53M -‐ 57 M -‐ 57 M -‐ 57 M -‐ 57B -‐ 61 B -‐ 61 B -‐ 61 B -‐ 61S -‐ 34 S -‐ 34 S -‐ 34 S -‐ 34M -‐ 37 M -‐ 37 M -‐ 37 M -‐ 37B -‐ 40 B -‐ 40 B -‐ 40 B -‐ 40S -‐ 27 S -‐ 27 S -‐ 27 S -‐ 27M -‐ 29 M -‐ 29 M -‐ 29 M -‐ 29B -‐ 31 B -‐ 31 B -‐ 31 B -‐ 31S -‐ 16 S -‐ 16 S -‐ 16 S -‐ 16M -‐ 18 M -‐ 18 M -‐ 18 M -‐ 18B -‐ 20 B -‐ 20 B -‐ 20 B -‐ 20
DAY 5 -‐ Lower Body & 300 yd Shuttle
LIFT
SUPERSET
300 YD SHUTTLE PREPEXERCISE WEEK 9 WEEK 10 WEEK 11 WEEK 12 REST
REST
SUPERSET
FULL CLEAN NORMAL :30
SUPERSET
EXERCISE WEEK 9 WEEK 10 WEEK 11 WEEK 12 TEMPO
3 PRE TEST 3:00
200 YD SHUTTLE 0 6 0
300 YD SHUTTLE 2 0 0
0 2:00
150 YD SHUTTLE 2 0 8
0 1:00
0 1:30
100 YD SHUTTLE 2 0 0