Sanderson Performance
This program will build multiple facets of athleticism; however, will have a focus on building overall strength and muscular endurance. 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
Pick a cardio method, and do it for a few minutes to get your blood pumping then conduct 3 rds of the following: - 30 sec contralateral dead bugs - 5 x inchworms - 2L/2R sea-saw walk
B
UAP Back Squat
5, 3, 3, 3
C
Shoulder Press
4 x 5
Circuit
D
3 RDS FT: - 3 x push press (using strict press 3RM weight) - Side plank w/ lateral reach through (5L/5R) - 10 x hvy KB swing - 30m suitcase carry (switch hands at 15m)
E
Cool Down Flow
Warm-up
A
3 Rds: - 3 x shin hop to broad-jump - 10x dbl leg lateral hops - 10 x single leg lateral hops (5 ea) Then... - 5 way med ball (8-12 #’s) 20 reps/ea position)
B
Swim
10 x 25
Warm-up
A
Pick a cardio method, and do it for a few minutes to get your blood pumping then conduct 3 rds of the following: - 3L/3R Side lunge w/ twist; - 10x Banded good-mornings; - 10x Y’s and T’s (no more than 5-10#'s)
B
Deadlift
5, 3, 3, 3
C
Weighted Strict Pullup
4 x 3
Circuit
D
Using 95-135# BB, complete the following: AMRAP in 12 minutes - 3 x Hang power cleans - 10 x Lateral burpee over barbell - 5 x Barbell roll-outs
E
Cool Down Flow
Warm-up
A
3 Rds: - 20 secs L/20 secs R Side Plank with starfish (use straight arm if you're feeling froggy) - 12 Band Pull-Aparts - 3 L/3R IT band slow twisting kicks - 5 x Athletic burpee
Prep
B
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.
METCON
C
5 Rds - 25m Heavy Prowler Push - 25m Sprint - 10 Deficit Push ups - 10 X 4 way dead bugs - 2 minute rest Don't have a prowler? Here are some subs: Sled drag, Bear crawl w/ KB push, 45 lb plate overhead walking lunge
D
Cool Down Flow
Warm-up
A
Pick a cardio method, and do it for a few minutes to get your blood pumping then conduct 3 rds of the following: - 30 sec contralateral dead bugs - 5 x inchworms - 2L/2R sea-saw walk
B
Tempo Front Squat
5, 3, 3, 3
C
Bench Press
4 x 3
D
Walking Lunges
1 x 400
E
Cool Down Flow
A
Ruck March
1 x 3
