Sanderson Performance

Coach
Shawn Anderson

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.

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Required Gear List:Squat RackBarbellFlat BenchBumper Plates2 ea Change Plates (1.25#'s // 2.5#'s // 5#'s)Pull-up BarDumb Bells (or Power Blocks)Kettle BellsSlam BallsResistance Bands (Small/Regular/med/hvy weight)Speed RopeRecommended:Swimming poolSandbagsTow Sled or ProwlerAir Bike/RowerGymnastics Rings
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Sample Week
Week 1 of 5-week program
Sunday
Speed/Agility: Week 1 Day 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

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

Monday
Speed/Agility: Week 1 Day 2

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

Tuesday
Speed/Agility: Week 1 Day 3

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

Wednesday
Speed/Agility: Week 1 Day 4

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

Thursday
Speed/Agility: Week 1 Day 5

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

Friday
Speed/Agility: Week 1 Day 6

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

Coach
coach-avatar Shawn Anderson

SANDERSON PERFORMANCE - SPEED