Sanderson Performance
This program will build multiple facets of athleticism; however, will have a focus on combining speed and strength to build overall power. 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
Pre-warm up
A
3-5 minutes, get your heart rate up...go!
Dynamic Movement Prep
B
3-4 Rounds: - 5L/5R x Lateral Lunge with Rotation - 10 x Banded good-mornings - 10 ea x Y’s and T’s
C
UAP Back Squat
5, MAX
D
Push Press
3 x 5
METCON
E
AMRAP in 8 min: - 12 x BB Squat jumps (135 #’s) - 9 x Standing teapot (9 ea side w/ 45#’s) - 6 x Strict pull-ups
F
Cool Down Flow
Dynamic Movement Prep
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)
Swim
B
- 200m free-style warm up (no fins) - 6 x 250m sprints using fins - 200m free-style cool down (no fins) If you don't have access to a pool, or just don't swim, do the prescribed work on a rower.
Pre-Warm up
A
3-5 minutes, get your heart rate up...do it...
Dynamic Movement Prep
B
3-4 Rds: - 12 x Contralateral dead bugs - 5 x inchworm - 2L/2R seasaw walk to Vertical Jump (1L/1R/1 vertical jump= 1 rep)
C
Deadlift
5, MAX
D
Single Arm Bent Over Row
10, 20
METCON
E
5Rds FT: - 300m row - 20 x Dynamic push-ups
F
Cool Down Flow
Dynamic Movement Prep
A
5 Rds: - 5L/5R Side Plank with lateral rotation - 3L/3R Static lunge w/ banded lateral rotation - 2L/2R Seasaw walk to athletic burpee (1L,1R,1 Burpee=1 rep)
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 FT: - 25m Heavy Prowler Push - 5 x Athletic Burpees - 25m Sprint - 10 X hollow rockers - 25m Farmer’s carry (AHAP) *The prowler should be heavy enough that it takes you around 20-30 secs to move the prowler 25m. Then… 0.5 mile cool down jog Prowler Sub options: Sled drag, Bear crawl w/ KB push, 45 lb plate overhead walking lunge
Pre-warm up
A
3-5 minutes, get your heart rate up...Ready, set, boom!
Dynamic Movement Prep
B
3-Rounds - 3L/3R Banded Lateral walks w/ rotation - 6 x hanging scap depressions
Prep
C
Power Clean Warm-up
3 RDS of: -Power Clean warmup (5 ea w/ BB only) - Front rack to high hang - Muscle clean from high hang - Muscle clean from Mid-thigh - Muscle clean from just below knee - Muscle clean from mid-shin (sim floor) Then: - 6 reps - Box step off to UAP (20" box max)
D
Hang Power Clean
5 x 3
E
Close Grip Bench Press
5, MAX
METCON
F
5Rds FT: - 20 x KB Swings w/ open step - 20 x Landmine rotations - 20 x Pillar to plank - 20 x 4-count iron mikes
G
Cool Down Flow
A
Ruck March
1 x 3
