Mad Science
Jordan Collins
Strength & Conditioning, Speed, Multi-sportTrain, move and feel like an athlete. Utilizing Olympic lifts, a variety of plyometrics and high level mobility will have individuals feeling like they are 18 years old again. Better movement, less pain and the ability to live a high quality lifestyle.
Increased strength and explosiveness through the use of full body training complexes and attacking the posterior chain of muscles.
Improved body composition by attacking the full body each training session, emphasizing our legs & posterior chain. Proper rest intervals will help push work capacity as well.
A
RED2 Lunge Circuit
1 x 1 @ 6:00
Prep
B
Tumbling
• Bear Crawl • Lateral Bear Crawl Crossover • Spider Lunge • Crab Walk • Frog Jump Perform each movement 1-2 sets of 10 yards
Conditioning
C
Hurdle Mobility Series
• Step Over, Middle (L/R) • Double Leg Sweep • Duck Under, stay low Perform 2 sets of 10 reps for each movement
D
Power Clean (hang) + Front Squat 2:1x3
1 x 3
E
Front Squat + Power Clean 2:1x3
1 x 3
F
Front Squat + Push Press 2:1x3
1 x 3
G
Push Press + Front Squat 2:1x3
1 x 3
H
Back Squat + Split Jerk 2:1x3
1 x 3
I
Split Jerk+ Back Squat 2:1x3
1 x 3
J
Power Clean (Hang) + Front Squat 3:1x2
1 x 2
K
Front Squat + Power Clean 3:1x2
1 x 2
L
Front Squat + Push Press 3:1x2
1 x 2
M
Push Press + Front Squat 3:1x2
1 x 2
N
Back Squat + Split Jerk 3:1x2
1 x 2
O
Split Jerk + Back Squat 3:1x2
1 x 2
P
One legged eccentric (only) box squat
3 x 3
Q
Russian Split Jumps
3 x 3
R
Side Box Jumps
3 x 3
S
Pullups + Zottman Curl Complex
3 x 12
Prep
A
Dynamic Warm Up
Perform each movement 1x20 yards unless otherwise noted • Forward skip + arm swing • Backwards skip + arm swing • Side to side skip + arm swing (down & back) • High Knee Carioca (down and back) • Straight Leg Lateral Bound (down and back) • Skip-skip-lateral lunge (down and back) • Skip-skip- forward lunge + reach (down and back) • Skip-skip- calf sweep + twist • Skip-skip- elbow to instep + rotation • skip-skip- toe touch • Backwards run (down and back)
Renegade Sprint Sequence
B
Renegade Sprint Sequence (50m)
•50m x 3, with 20-yard walk between intervals, rest 90 seconds •50m, 50m x 2, 50, with 20-yard walk between intervals, rest 90 seconds •50m x 2, 50m, 50m x 2, with 20-yard walk between intervals, rest 90 seconds •50m x 3, with 20-yard walk between intervals
A
RED2 Lunge Circuit
1 x 6:00
Prep
B
Tumbling
• Bear Crawl • Lateral Bear Crawl Crossover • Spider Lunge • Crab Walk • Frog Jump Perform each movement 1-2 sets of 10 yards
Conditioning
C
Hurdle Mobility Series
• Step Over, Middle (L/R) • Double Leg Sweep • Duck Under, stay low Perform 2 sets of 10 reps for each movement
D
Front Squat + Push Press 2:1x3
1 x 3
E
Push Press + Front Squat 2:1x3
1 x 3
F
Split Jerk+ Back Squat 2:1x3
1 x 3
G
Back Squat + Split Jerk 2:1x3
1 x 3
H
Front Squat + Push Press 2:1x3
1 x 2
I
Push Press + Front Squat 2:1x3
1 x 2
J
Split Jerk + Back Squat 3:1x2
1 x 2
K
Back Squat + Split Jerk 3:1x2
1 x 2
L
Bench Press
4 x 3
Conditioning
M
Explosive Jump Program
• Pogo Hops, Double Leg (in place) x10 • Pogo Hops, Single Leg (in place) x10/10 • Pogo Hops, Double Leg (forward/backward) x10/10 • Pogo Hops, Single Leg (forward/backward) x10/10 • Snapdowns, Double Leg x5 • Snapdowns, Single Leg x5/5 • CMJ + Vertical Jump (in place) x3/3 • Drop Jumps 3x3
N
Muscle Snatch
3 x 12
O
Lunge Iso
3 x 3 @ 30
P
Pullups + Zottman Curl Complex
3 x 12
Prep
A
Dynamic Warm Up
Perform each movement 1x20 yards unless otherwise noted -Forward skip + arm swing -Backwards skip + arm swing -Side to side skip + arm swing (down & back) -High Knee Carioca (down and back) -Straight Leg Lateral Bound (down and back) -Skip-skip-lateral lunge (down and back) -Skip-skip- forward lunge + reach (down and back) -Skip-skip- calf sweep + twist -Skip-skip- elbow to instep + rotation -skip-skip- toe touch -Backwards run (down and back)
Renegade Sprint Sequence
B
Renegade Sprint Sequence (50m)
100 x 3, with 20-yard walk between intervals, rest 90 seconds 100, 100 x 2, 100, with 20-yard walk between intervals, rest 90 seconds 100 x 2, 100, 100 x 2, with 20-yard walk between intervals, rest 90 seconds 100 x 3, with 20-yard walk between intervals
A
RED2 Lunge Circuit
1 x 6:00
Prep
B
Tumbling
• Bear Crawl • Lateral Bear Crawl Crossover • Spider Lunge • Crab Walk • Frog Jump Perform each movement 1-2 sets of 10 yards
Conditioning
C
Hurdle Mobility Series
• Step Over, Middle (L/R) • Double Leg Sweep • Duck Under, stay low Perform 2 sets of 10 reps for each movement
D
Split Snatch + Jump Shrug
4 x 3
E
Snatch Grip Deadlift
4 x 3
Conditioning
F
Explosive Jump Program
• Pogo Hops, Double Leg (in place) x10 • Pogo Hops, Single Leg (in place) x10/10 • Pogo Hops, Double Leg (forward/backward) x10/10 • Pogo Hops, Single Leg (forward/backward) x10/10 • Snapdowns, Double Leg x5 • Snapdowns, Single Leg x5/5 • CMJ + Vertical Jump (in place) x3/3 • Drop Jumps 3x3
G
Russian Split Jumps
3 x 3
H
Lateral Lunge
3 x 6
I
Muscle Snatch
3 x 12
J
Pullups + Zottman Curl Complex
3 x 12
Jordan Collins
Jordan obtained his Masters degree specializing in biomechanics of human movement. He is currently the owner of Miami Speed Lab. Jordan has also created the PURE SPEED clinic and Dynamic Warm-Up System course. With 19 years of experience, Jordan specializes in athlete performance and is dedicated to helping clients of all ages/levels reach their goals, build confidence and stay injury-free.
Renegade X is designed to give you full body training without leaving anything on the table. You get strength training, plyometrics, mobility circuits, and stretching circuits to give a full body approach. Renegade X hits everything so you don't miss out o
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