Coffey Strong
Features
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Mobility Warm Up
This is an optional circuit of effective mobility training you can do daily, before, or after your plyo/strength sessions. Aim for 60 seconds for each stretch.
Prep
B
Plyometric Warm Up
The goal here is to prep your tissues for more demanding exercises. For the hinge RDL & frankensteins, perform 10 reps on each side for 1-2 sets. For the each dribble, butt kicks, lateral shuffles, and cariocas aim for 20-30 yards over 2-3 sets.
Strength/Power
C
Pogo Hop Series
Perform the rebounds first. Do 5 total reps with 20-30 seconds rest between each. For the pogos, the goal is low intensity extensive plyos. So keep it light here and focus on rhythm. Aim to perform 10-15 yards each way or a total of 20-40 repetitions per set
Strength/Power
D
Skip & Switch Series
The goal here is to lay the foundation down for A-skips and A-switches. Aim for 6-10 reps each side for 2-3 sets
E
Alternating Mini Bounds
2 x 20
F
scissor mini bounds
2 x 20
G
rhythm jumps
2 x 10
H
Frog Jumps
2 x 5
Prep
A
Mobility Warm Up
This is an optional circuit of effective mobility training you can do daily, before, or after your plyo/strength sessions. Aim for 60 seconds for each stretch.
Prep
B
Plyometric Warm Up
The goal here is to prep your tissues for more demanding exercises. For the hinge RDL & frankensteins, perform 10 reps on each side for 1-2 sets. For the each dribble, butt kicks, lateral shuffles, and cariocas aim for 20-30 yards over 2-3 sets.
Strength/Power
C
Pogo Hop Series
Perform the rebounds first. Do 5 total reps with 20-30 seconds rest between each. For the pogos, the goal is low intensity extensive plyos. So keep it light here and focus on rhythm. Aim to perform 10-15 yards each way or a total of 20-40 repetitions per set
Strength/Power
D
Skip & Switch Series
The goal here is to lay the foundation down for A-skips and A-switches. For the A-Skip aim for 10-15 yards or 6-10 reps per leg over the course of 2-3 sets. For the high knees aim for 8-10 reps each side or 30 seconds over the course of 2-3 sets.
E
Alternating Mini Bounds
2 x 20
F
scissor mini bounds
G
short stride bounds
2 x 20
H
Broad Jump
3 x 5
Prep
A
Mobility Warm Up
This is an optional circuit of effective mobility training you can do daily, before, or after your plyo/strength sessions. Aim for 60 seconds for each stretch.
Prep
B
Plyometric Warm Up
The goal here is to prep your tissues for more demanding exercises. For the hinge RDL & frankensteins, perform 10 reps on each side for 1-2 sets. For the each dribble, butt kicks, lateral shuffles, and cariocas aim for 20-30 yards over 2-3 sets.
Strength/Power
C
Pogo Hop Series
Perform the rebounds first. Do 5 total reps with 20-30 seconds rest between each. For the pogos, the goal is low intensity extensive plyos. So keep it light here and focus on rhythm. Aim to perform 10-15 yards each way or a total of 20-40 repetitions per set
Strength/Power
D
Skip & Switch Series
The goal here is to lay the foundation down for A-skips and A-switches. Aim for 6-10 reps each side for 2-3 sets
E
Alternating Mini Bounds
2 x 20
F
scissor mini bounds
2 x 20
G
scissor bounds
2 x 20
H
rhythm jumps
2 x 10
I
Skater Jump (continuous)
2 x 8
