Sanderson Performance
This program will build multiple facets of athleticism; however, will have a focus on building speed and agility. 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
Dynamic Movement Prep
A
3-4 Rds: - 30 secs Ipsilateral Dead Bug - 15 secs each position Captain Morgans - 10 yards Spiderman lunge w/ vertical rotation
B
Split Squat w/ Active Front Foot
4 x 8
C
Push Press
4 x 8
Circuit
D
AMRAP 8 minutes (Using a 135 lb BB): - 3 x Clean pulls - 3 x Front squat - 6 x Barbell roll-outs
E
Cool Down Flow
Warm-up
A
3 Rds: - 30 secs 4 way dead bugs - 3 x Consecutive broad-jump - 3 x reverse wall walks - 10 x 4 count lateral plyo skiers
B
Swim
10 x 25
Dynamic Movement Prep
A
3-4 Rds: - 10 yds Spiderman lunge w/ lateral flexion and extension - Band tear aways - Glute bridge w/ thrust
B
Suitcase Deadlift
4 x 8
C
Strict Pull Up
10, 10, MAX
Circuit
D
21/15/9 For Time: - Weighted step ups (use weight vest, hold dumbs, barbell on back, whatever you want) - Dynamic push-ups - Landmine rotations
E
Cool Down Flow
Warm-up
A
3 Rds: - 30 sec Dead bug home - 3L/3R IT band slow twisting kick - Lateral band walk out with rotation - Single leg glute bridge (despite what the video shows, you don't need a bench)
Prep
B
Sprint warm-up
Sprint warm-up - 200m jog - 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.
C
4 Cone Box Drill
D
Recovery Runs
1 x 1
Dynamic Movement Prep
A
3-4 Rds: - 30 secs Ipsilateral Dead Bug - 15 secs each position Captain Morgans - 10 yards Spiderman lunge w/ vertical rotation
B
Box Squat
4 x 8
C
Floor Press
4 x 8
Circuit
D
5 Rds FT: - 5 x Goblet SQ - 20 sec goblet Sq isometric hold in bottom position - 20 yd overhead walking lunge
E
Cool Down Flow
Prep
A
Sprint warm-up
400m jog Then... 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
300 yd Shuttle Run
C
Cool Down Flow
