Swishtraining
Basketball, Volleyball, Football , Soccer, Rugby, Strength & Conditioning, Field Sports, HockeyFull 8 week program. This program focuses on overall strength, speed, vertical jump, mobility and conditioning. The program consist of 5 workouts per week split up in two lower body days, two upper body days and one mobility and core focused day.
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Pogo Jump
3 x 15
B
single leg line hops
3 x 15
C
oscilating 1/4 squats
3 x 12
D
double broad jump
3 x 3
E
Depth Jump
3 x 3
F
Trap Bar Deadlift
4 x 5
G
Romanian Deadlift
4 x 8
H
Side Lunges with Slider
3 x 8
I
seated calf raises
3 x 6
J
Farmers carry
3 x 10
K
Back Extension With Rotation
3 x 10
A
full can
2 x 12
B
Protraction Retraction
2 x 12
C
Push-Up
3 x 8
D
Med Ball Wall Throw
3 x 5
E
Clapping Push-Up
3 x 3
F
explosive Bench Press
3 x 4
G1
Lat Pulldown
4 x 8
G2
Half-Kneeling DB Shoulder Press
3 x 8
H
45 Degree Incline DB Row
3 x 8
I
Close Grip incline DB press
3 x 8
J
Treadmill Work
10 x 0:30
A
hamstring flosses
1 x 20
B
90/90 hip mobility
1 x 20
C
lateral lunge rocks
1 x 20
D
Pigeon Stretch
1 x 20
E
Kneeling Hip Flexor Stretch
1 x 20
F
ankle stretch
1 x 20
G
Deep Squat Breathing
2 x 0:30
H
Rollover to a V Sit
1 x 20
I
Med Ball Sit Up
3 x 12
J
Dead Bug with Mini Bands
3 x 12
K
DB Side Bend
3 x 12
L
Back Extension
3 x 12
M
Side Plank with Banded Clamshell (Dynamic)
3 x 15
A
High Pogo
3 x 15
B
A-Skip
2 x 10
C
B-Skip
2 x 10
D
Single Leg Bounds
4 x 6
E
Sprint
6 x 30
F
Depth Jump
3 x 4
G
Bulgarian Split Squat
4 x 4
H
Prone Machine Hamstring Curl
3 x 8
I
assisted Step Down
3 x 5
J
single leg calf raises
4 x 6
A
Band Pull-Apart
2 x 12
B
Protraction Retraction
2 x 12
C
T spine windmill rotations
1 x 15
D
Hand Release Push-Up
3 x 5
E
Pull-Up
6 x 3
F
dumbell bench press
6 x 4
G1
1-Arm DB Row
3 x 8
G2
DB Military Press
3 x 8
H1
DB Lateral Raise
3 x 12
H2
Diamond Push-Up
3 x 12
H3
Chin-Up
3 x 12
I
1-mile Run
J
Treadmill Work
1 x 5:00
If you want to become an elite athlete and want to go the extra mile then this program is for you!
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