Sanderson Performance
Tactical / Military, Strength & Conditioning, Power Sports , First Responders, Combat Sports, Rucking, SwimmingThis program will build multiple facets of athleticism; however, will have a focus on building aerobic capacity. A thorough warmup and highly effective cool down practice is included as part of every training session.
Features6 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
Take 5 minutes and get your chili hot with any cardio of your choosing. Then... Hit 2-3 round of the following: - 20 secs Ipsilateral Deadbugs - 10 x Pillar to plank - 10 Yd Spiderman Lunge w/ Horizontal rotation
B
Tempo Back Squat
4 x 5
C
Tall Kneeling Single Arm Overhead Press
4 x 5
Tabata
D
Conduct 20 secs on 10 secs off for 8 rounds, rotating through the following exercises each round: - KB Swing with open step - Athletic Burpee - Knees to elbows - Iron Mikes
E
Cool Down Flow
A1
4 way Dead Bug
4 x 0:30
A2
Lunge
4 x 10
A3
Push-Up
4 x 25
A4
Russian Twist
4 x 10
B
Swim
3 x 500
C
Cool Down Flow
Prep
A
Warm up: Spiderman w/ lateral Flexion, hand walk, hip extensions
2-3 RDS of: - 3 x Spiderman lunge w/ lateral flexion/extension - 5 x Hanging scap depressions - 10 x Pillar w/ lateral hand walk (5L/5R) - 20 x Supine banded hip extensions (10L/10R)
B
Staggered Stance Deadlift
4 x 5
C
Bar Bell Bent Over Row
4 x 5
Circuit
D
21/15/9 - Single Arm DB power snatch (switch arms as needed) - Pull-ups - Low box plyo skiers (4-count)
E
Cool Down Flow
A1
Hanging Scap Depressions
4 x 6
A2
Pillar with Contralateral Reach
4 x 0:30
A3
Spiderman Lunge with Elbow Drop
4 x 10
A4
Dynamic Step-up
4 x 20
B
Treadmill Work
1 x 15:00
C
Cool Down Flow
Warm - up
A
Take 5 minutes and get your chili hot with any cardio of your choosing. Then... Hit 2-3 round of the following: - 20 secs Ipsilateral Deadbugs - 10 x Pillar to plank - 10 Yd Spiderman Lunge w/ Horizontal rotation
B
Front Squat
4 x 5
C
Single Arm DB Bench Press
4 x 5
Circuit
D
Max reps, on the minute for 5 rounds: (For this set a timer for 1 minute intervals, conduct as many reps as you can at each station in 1 minute. At the end of the minute, immediately move to the next station and complete as many reps as you can again. Continue this until you have completed 5 of each station). - Rotational Ball Slam - Supine Ring Rows - Double Leg Lateral Hops - Dynamic Push Ups - Rest
E
Cool Down Flow
Prep
A
Sprint warm-up
Sprint warm-up - 10 yd carioca down L/back R - 10 yd down and back high knees - 10 yd down and back heels to butt - 10 yd down and back lateral shuffle - 30 yd jog w/ reverse peddle back - 4 x 10 yard flying sprints For the flying sprints, set up 3 cones at 10m intervals. start at the first cone gradualy increasing speed, hit your top speed as you approach the first cones and sprint 10m through the last cone.
B
Recovery Runs
4 x 0.5
C
Cool Down Flow
