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.
FeaturesDynamic 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