Coffey Strong

Coach
Jared Coffey

Features
1 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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 10-15 reps or 60 seconds for each stretch.

Prep

B

Plyometric Warm Up

The goal here is to prep your tissues for more demanding exercises for frankensteins, SL hamstring hinge, and marching, perform 10 reps on each side or cover 10 yards down and back for butt kicks, lateral shuffle, and cariocas aim for 20-30 yards down and back

C

hop scotch pogos

2 x 10

D

scissor pogo hops

2 x 30

E

Forward pogo hops

2 x 10

F

Lateral Pogo Hops (out and back)

2 x 10

G

A-Skip

4 x 10

H

scissor mini bounds

4 x 20

I

Skater Mini Bounds

3 x 30

J

Drop Jump

3 x 3

K

Broad Jump

3 x 5

Tuesday
Week 1 Day 3

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 10-15 reps or 60 seconds for each stretch.

Prep

B

Plyometric Warm Up

The goal here is to prep your tissues for more demanding exercises for frankensteins, SL hamstring hinge, and marching, perform 10 reps on each side or cover 10 yards down and back for butt kicks, lateral shuffle, and cariocas aim for 20-30 yards down and back

C

hop scotch pogos

2 x 10

D

scissor pogo hops

2 x 30

E

Forward pogo hops

2 x 10

F

Lateral Pogo Hops (out and back)

2 x 10

G

Three Switch

3 x 6

H

Alternating Mini Bounds

4 x 15

I

Drop down split squat

3 x 5

J

Continuous Skater Jump

3 x 8

Thursday
Week 1 Day 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 10-15 reps or 60 seconds for each stretch.

Prep

B

Plyometric Warm Up

The goal here is to prep your tissues for more demanding exercises for frankensteins, SL hamstring hinge, and marching, perform 10 reps on each side or cover 10 yards down and back for butt kicks, lateral shuffle, and cariocas aim for 20-30 yards down and back

C

hop scotch pogos

2 x 10

D

scissor pogo hops

2 x 30

E

Forward pogo hops

2 x 10

F

Lateral Pogo Hops (out and back)

2 x 10

G

A-Skip

4 x 10

H

scissor mini bounds

4 x 20

I

alternating mini DBL bounds

4 x 15

J

Drop Jump

4 x 2

K

Seated Vertical Jump

4 x 3

Athletic Revival Phase I