Performance Training Program 360: Phase 1
SMARTFIT360
Field Sports, Multi-sport, Volleyball, Soccer, Basketball, FootballWhether it is in-season or off-season, our Sports Performance Programs are a perfect complement to a young athlete’s competitive sports training and team training.
The program touches upon all aspects of overall athleticism with emphasis on progressive drills of Acceleration, Multi-Dimensional/Reactive ability, Top Speed Mechanics, Agility, Strength, Power, and Cardiovascular Endurance.
Our methodology focuses on three phases to progress the athletes no matter what time they start the program.
Prepare: Focus on building a foundation and quality of movement, core strength and strength mechanics.
Train: Athletes start to utilize different tools to improve their speed and agility, strength and power.
Compete: Our third phase focuses on application on movement to more complex drills, as well as they are challenged with our strength and power exercises.
A1
Agile 8
A2
Heroic Warm-up
For Completion
Jump training
B
Jump Progression: 1. Barrier jumps ( if you don't have a barrier to jump over put a tape or string on and try to jump over it with full extension and land in quarter squat) Perform 5 sets of 5 jumps. Rest 1 minute between sets. The jumps need to be quick. Focus on the correct landing position.
C1
DB Deadlift
4 x 15
C2
Push-Up
4 x 12
D
SPLIT SQUAT ISO HOLD
4 x 0:15
E1
Opposite Prone
3 x 20
E2
Hip Thrust
3 x 25
E3
Plank
3 x 0:30
Circuit1
F
6 minutes of work. Complete as many rounds as possible Perform 12 burpees ( if you can perform a full burpee just do it without the push up) 20 bodyweight squats 20 sit ups
A
Active Dynamic Warm up 360
1 x 15:00
B
Knee Punch Single response
3 x 6
C
Knee Punch 3 count
3 x 6
D
Get up Sprints
4 x 5 @ 0:45
E
Knee Punch Single response
3 x 6
F
Knee Punch 3 count
3 x 6
G
Get up Sprints
3 x 5
H
Run
4 x 200
I
Foam Roll
1 x 3:00
A1
Agile 8
A2
Heroic Warm-up
For Completion
Jump Progressions
B
Perform the Following landing progressions. If you have knee issues perform exercise 2 instead. 1. . Squat jumps 5 sets of 5 reps ( you can use dumbbells 5-10 lbs) rest 1 minute between each set. Intensity is Key here. Jump as high as possible and focus on soft landing.
C1
Lateral Lunge
4 x 12
C2
3-way Shoulder Shocker
4 x 10
D1
Single Leg Glute Bridge
4 x 12 @ 30
D2
Prone Y's, T's
3 x 15
E1
Side Plank
4 x 0:20
E2
Scarecrows
4 x 12
E3
Reverse Crunch
4 x 15 @ 0:30
Circuit2
F
Time 30 seconds per station rest 30 seconds Perform circuit 4 times. Count total reps of each exercise. Your score is total reps performed. Exercises 1. Squats 2. Sit ups 3 Mt Climbers 4. Squat Jumps
A
Jog
1 x 25:00
B
Active Dynamic Warm up 360
1 x 15:00
C
Heroic Warm-up
1 x 5:00
D
Lunge lateral
3 x 3
E
Crossover Lunge
3 x 3
F
Squat Wave
3 x 5
G
Feet on Fire
3 x 0:20
H
Footwork drill: In out
3 x 0:20
I
Shuffle lateral
5 x 0:30
J
1-mile Run
A1
Agile 8
A2
Heroic Warm-up
For Completion
Approach Jump Progressions
B
3 step approach land and hold with soft landing Focus. Land and Hold for 2 seconds. Perform 6 sets of 3 rest 30 seconds between sets, Be fast and focus on the goal. Seated to jumps 3 sets of 6 rest 1 minute between sets
C1
Goblet Squat
3 x 15
C2
Push-Up
4 x 8
D1
Prone Y's, T's
4 x 10
D2
Superman
4 x 10
E1
Plank
3 x 0:45
E2
Side Plank
3 x 0:30
E3
Bicycle Sit-Ups
3 x 30
Circuit3
F
Perform 30 seconds of work followed by 30 seconds of rest. 3 sets 1. Push ups 2. V-up alternating 3. Lunges Score is total reps
Jose Aguayo
Coach Jose Aguayo is a Premier Fitness and Sports Performance Coach, whose expertise stems from training ELITE athletes for over 20 years. Has helped hundreds of athletes meet their potential working with all levels of fitness groups, including Adult fitness, Youth, Professional and Collegiate athletes. Responsible for the training of professional and semi-professional athletes.
