Bartl Strength & Conditioning
Baseball , Lacrosse, Football , Hockey, BasketballFrench Contrast meets speed/ explosive development
Features3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
5 minutes No Hand Get Ups -- start lying on the ground on your back. You must get to your feet without using your hands in any capacity. Pay attention to staying balanced using both sides of your body. 3 sets x 10 reps Push Up Squat Sit Up
Circuit
B
Pogo Series -- REST 30 SEC Frog Jumps x 25 yards -- RPE 6 1-Leg Jumps x 25 yards -- RPE 6 Max Effort Frog Jump x 10 yards -- RPE 10 1-Leg Max Effort Broad Jump x 10 yards each -- RPE 10 REST 60 SEC Wall Iso March -- 2 x 10 sec each side Lateral Wall Iso Push -- 2 x 10 sec each side REST 2 MIN Partner Assisted Falling Start Sprint -- 10 yards, 2 each leg Wide Receiver Sprints -- 10 yards, 2 each leg REST 60 SEC Med Ball Scoop Toss -- 2 x 3 -- if you don't have a heavy med ball, load up a bag or sack with sand and toss it as high in the air as you can.
C1
Back Squat
4 x 3 @ 80 %
C2
Hurdle Hops
4 x 1
C3
Barbell Back Squat Jump
4 x 3 @ _ , 30, 30, 30 %
C4
Band Assisted Vertical Jump
4 x 3
Circuit
A
5 minutes No Hand Get Ups -- start lying on the ground on your back. You must get to your feet without using your hands in any capacity. Pay attention to staying balanced using both sides of your body. 3 sets x 10 reps Chin Up or Inverted Row Squat Sit Up
Circuit
B
Pogo Series -- REST 30 SEC Lateral Frog Jumps x 25 yards -- RPE 6 Lateral 1-Leg Jumps x 25 yards -- RPE 6 Lateral Max Effort Frog Jump x 10 yards -- RPE 10 Lateral 1-Leg Max Effort Broad Jump x 10 yards each -- RPE 10 REST 60 SEC Wall Iso March -- 2 x 10 sec each side Lateral Wall Iso Push -- 2 x 10 sec each side REST 2 MIN Mountain Climber Start Sprints -- 10 yards, 2 each leg Jump Back Start Sprints -- 10 yards, 2 each leg REST 60 SEC Med Ball Scoop Toss -- 2 x 3 -- if you don't have a heavy med ball, load up a bag or sack with sand and toss it as high in the air as you can.
C1
Bench Press
4 x 3 @ 80 %
C2
Bench Plyo Push Ups
4 x 4
C3
Counter Movement Medball Shotput
4 x 3
C4
Band Assisted Push Up
4 x 3
Circuit
A
5 minutes No Hand Get Ups -- start lying on the ground on your back. You must get to your feet without using your hands in any capacity. Pay attention to staying balanced using both sides of your body. 3 sets x 10 reps Push Up Chin Up Sit Up
Circuit
B
Pogo Series -- REST 30 SEC Frog Jumps x 25 yards -- RPE 6 1-Leg Jumps x 25 yards -- RPE 6 Max Effort Frog Jump x 10 yards -- RPE 10 1-Leg Max Effort Broad Jump x 10 yards each -- RPE 10 REST 60 SEC Wall Iso March -- 2 x 10 sec each side Lateral Wall Iso Push -- 2 x 10 sec each side REST 2 MIN Partner Assisted Falling Start Sprint -- 10 yards, 2 each leg Wide Receiver Sprints -- 10 yards, 2 each leg REST 60 SEC Med Ball Scoop Toss -- 2 x 3 -- if you don't have a heavy med ball, load up a bag or sack with sand and toss it as high in the air as you can.
C1
Goblet Lateral LUnge
4 x 3
C2
Heiden Jumps
4 x 3
C3
Goblet Reactive Lateral Lunge
4 x 3 @ _ , 30, 30, 30 %
C4
Reactive Lateral Shuffle
4 x 10
