dentonperformance
4 sessions per week
Must use App app to view and log training
Program Training
A1
Barbell Back Squat
4 x 3 @ 75 %
A2
DB Rocket Jump
4 x 5 @ 10 lb
A3
Box Jumps
4 x 5 @ MAX
A4
Band Overspeed Jumps
4 x 10 @ MAX
B1
Barbell RDL
3 x 6 @ 70 %
B2
Single Leg Elevated Heel Switches
3 x 5 @ MAX
B3
Band Resisted Glute Bridges
3 x 10 @ MAX
B4
Seated Single Leg Hamstring Curls
3 x 15 @ 35 lb
C1
DB Rear Foot Elevated Split Squat
5 x 2 @ 75 %
C2
Bulgarian Split Squat Jumps
5 x 4 @ MAX
C3
Band Assisted Alternating Lunge Hops
5 x 6 @ MAX
D1
Seated DB Heel Raise
3 x 20 @ 70 lb
D2
Low Ankle Pogo Hops
3 x 50 @ MAX
D3
Band Assisted Ankle Pogo Hops
3 x 20 @ MAX
A
Wall 45 Degree Sprints
4 x 5 @ MAX
B
Wall Drill (45 Degree) Single Switches
2 x 4
C1
Wall Drill (45 Degree) Double Switches
2 x 4 @ MAX
C2
Wall Drill (45 Degree) Triple Switches
2 x 4 @ MAX
D1
Single Arm [facing sideways] Single Switch
2 x 4 @ MAX
D2
Single Arm [facing sideways] Triple Switch
2 x 4 @ MAX
E
Alternate Leg Bounding
3 x 15 @ MAX
F
2 Point Sprint Starts
5 x 5 @ MAX
G
Sled Push [straight arm] Followed By Sprint
4 x 20 @ MAX
H1
Kneeling/Standing Arm Drill (switch-switch)
2 x 4 @ MAX
H2
Kneeling/Standing Arm Drill (continuous)
2 x 4 @ MAX
A1
Trap Bar High Pull
4 x 3 @ 55 %
A2
Double Broad Jumps
4 x 5 @ MAX
A3
Banded Assisted High Pogo Hops
4 x 10 @ MAX
B1
Band Resisted KB Swing
4 x 6 @ 55 %
B2
Band TKE Split Stance
4 x 12 @ MAX
B3
Band Pull-Throughs
4 x 8 @ MAX
C1
DB Incline
3 x 12 @ 60 %
C2
Plyo Bench Pushup
3 x 8 @ MAX
C3
DB Chest-Supported Row
3 x 10 @ 60 %
C4
Band Assisted Pullup
2 x 8 @ MAX
D1
MB Toss For Height
2 x 5 @ 8 lb
D2
MB Broad Jump To Chest Pass
2 x 5 @ 8 lb
D3
Alternate-leg Bounding
4 x 25 @ MAX
D4
Skip For Height
4 x 25 @ MAX
A
A March
4 x 40
B1
A Skips (rhythm hops to switches)
4 x 20
B2
A Skips (continuous)
4 x 20
B3
A Skips (power skips)
4 x 20
C
A Runs
4 x 40
D1
Straight-Leg Bounding (mini strides)
2 x 20
D2
Straight-Leg Bounding (long strides)
2 x 20
D3
Straight-Leg Bounding With Single Leg Cycling
2 x 20
E
Ankling (ankle dribbles)
2 x 40
F
Fly-Ins
4 x 30
G
Sled Tow Sprints
4 x 40
