Xlathlete Training

Multi-sport
Coach
Cal Dietz

This is a base GPP Plan 

This cycle began with some aerobic conditioning that gives us a solid foundation to build our high-intensity training off of. After this training is completed it will be “touched up” as we continue through the year to ensure we do not lose the adaptations we have gained. It then worked into the Iso circuit that we are currently doing. This cycle is a higher intensity that leads to lactate accumulation within the muscle and, without getting into the specific physiology, allows your body to “endure the discomfort” caused by lactate build up. This cycle also increases the strength of your tendons which play an important role in explosive movements, specifically the stretch shortening cycle. We will work this week into oscillatory training to improve your general muscle firing and then into other aerobic based circuits.. 

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6 sessions per week
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Program Training
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Sample Week
Week 1 of 6-week program
Sunday
GPP AER WMix3 D1 L2

A

Dynamic Short Warm-up 2 xlathlete.com

B1

L Cone Agility Drill

6 x 1

B2

Neural Perplexity Forward

6 x 1

C1

Reverse Lunge with Contralateral One Arm Band Row

1 x 12

C2

Reverse Lunge with Contralateral One Arm Band Row

1 x 12

C3

Step up with Contralateral Shoulder Press Right

1 x 12

C4

Step up with Contralateral Shoulder Press Right

1 x 12

C5

Reverse Lunge with Contralateral One Arm Chest Press

1 x 12

C6

Reverse Lunge with Contralateral One Arm Chest Press

1 x 12

C7

One Leg RDL with Contralateral Arm Row

1 x 12

C8

One Leg RDL with Contralateral Arm Row

1 x 12

C9

Split Squat with Contralateral Shoulder Press

1 x 12

C10

Split Squat with Contralateral Shoulder Press

1 x 12

C11

RDL with Row

1 x 12

C12

Bent Over Face Pull

1 x 12

C13

RDL Windmill

1 x 12

C14

Split Squat with Contralateral Shoulder Press

1 x 12

C15

Split Squat with Contralateral Shoulder Press

1 x 12

C16

Overhead RDL

1 x 12

C17

Split Squat with Contralateral Arm Band Row

1 x 12

C18

Split Squat with Contralateral Arm Band Row

1 x 12

C19

Squat With Dumbbell Shoulder Press

1 x 12

C20

Squat with One Arm Dumbell Row

1 x 12

Sunday
Spring Ankle - Fast Progression: Week 1 Day 1

A

B1

Spring Ankle 1

1 x 20

B2

Spring Ankle 2

1 x 20

B3

Spring Ankle 3

1 x 20

B4

Spring Ankle 4

1 x 20

B5

Spring Ankle 5

1 x 20

Monday
GPP AER WMix3 D2 L2

A

Dynamic Warm up Elite

B1

Cross Over Run for Height

6 x 1

B2

Neural Perplexity Reverse

6 x 1

C1

DB Bench press W Iso Hold

2 x 2:00 @ 30 %

C2

Wall Sit

2 x 2:00

C3

Dumbell Two Arm Prone Row

2 x 2:00 @ 30 %

C4

Incline Bi Trap

2 x 2:00

C5

Supine Isometric Back Glute Hamstring Hold

2 x 2:00

C6

JM Dumbbell Press Isometric

2 x 2:00 @ 30 %

D1

Jog - Jogging Forward

1 x 0:07

D2

Skipping Backward Flaring Knee

1 x 0:07

D3

Shuffle Arm Swing Facing Left

1 x 0:07

D4

Skipping forward Picking Cherries

1 x 0:07

D5

Jog -Jogging Backward

1 x 0:07

D6

Carioca Facing Right

1 x 0:07

D7

Skipping Backward With Picking Cherries

1 x 0:07

D8

Shuffle Arm Swing Facing Right

1 x 0:07

D9

Carioca Facing Right

1 x 0:07

Tuesday
GPP AER WMix3 D3 L2

A

Neurological Reprogramming Warm Up

For Completion

B1

T Cone Agility Drill

6 x 1

B2

Neural Perplexity Reverse

6 x 1

C1

Dumbbell Step Up

2 x 10

C2

Lat Pull Down

2 x 10

C3

Bench Press

2 x 10

C4

Air Squat

1 x 0:10

C5

Dumbbell RDL

2 x 10

C6

DB Incline Fly

2 x 10

C7

DB Curl To Press

2 x 10

C8

Air Squat

1 x 0:10

C9

Piston Squat

2 x 10

C10

Tricep Push Down

2 x 10

C11

Full Bench Curl Up

2 x 10

C12

Air Squat

1 x 0:10

C13

Ball Leg Curls

2 x 10

C14

Side Delt Dumbbell Lateral Raises

2 x 10

C15

Gopher U Abs

2 x 10

C16

Air Squat

1 x 0:10

C17

Dumbbell Twisting Row

2 x 10

C18

Floor Tricep Dumbbell Extension

2 x 10

C19

Dumbell Hammer Curls

2 x 10

C20

Air Squat

1 x 0:10

Tuesday
Spring Ankle - Fast Progression: Week 1 Day 3

A1

Spring Ankle 1

1 x 30

A2

Spring Ankle 2

1 x 30

A3

Spring Ankle 3

1 x 30

A4

Spring Ankle 4

1 x 30

A5

Spring Ankle 5

1 x 30

Wednesday
GPP AER WMix3 D4 L2

A

Neurological Reprogramming Warm Up

For Completion

B1

T Drill Around Cones Drill

6 x 1

B2

Neural Perplexity Reverse

6 x 1

C1

DB Bench press W Iso Hold

2 x 2:00 @ 30 %

C2

Right Leg Lunge Isometric

2 x 2:00

C3

Dumbell Two Arm Prone Row

2 x 2:00 @ 30 %

C4

Left Leg Lunge Isometric

2 x 2:00 @ 30 %

C5

Incline Bi Trap

2 x 2:00 @ 30 %

C6

JM Dumbbell Press Isometric

2 x 2:00 @ 30 %

C7

Supine Isometric Back Glute Hamstring Hold

2 x 2:00

D1

Jog - Jogging Forward

1 x 0:07

D2

Skipping Backward Flaring Knee

1 x 0:07

D3

Shuffle Arm Swing Facing Left

1 x 0:07

D4

Skipping forward Picking Cherries

1 x 0:07

D5

Jog -Jogging Backward

1 x 0:07

D6

Carioca Facing Right

1 x 0:07

D7

Skipping Backward With Picking Cherries

1 x 0:07

D8

Shuffle Arm Swing Facing Right

1 x 0:07

D9

Carioca Facing Right

1 x 0:07

Thursday
GPP AER WMix3 D5 L2

A

Dynamic Short Warm-up 2 xlathlete.com

B1

Forward Tennis Ball Drop Start 20 Yards

6 x 1

B2

Neural Perplexity Reverse

6 x 1

C1

Reverse Lunge with Contralateral One Arm Band Row

1 x 16

C2

Reverse Lunge with Contralateral One Arm Band Row

1 x 16

C3

Step up with Contralateral Shoulder Press Right

1 x 16

C4

Step up with Contralateral Shoulder Press Right

1 x 16

C5

Reverse Lunge with Contralateral One Arm Chest Press

1 x 16

C6

Reverse Lunge with Contralateral One Arm Chest Press

1 x 16

C7

One Leg RDL with Contralateral Arm Row

1 x 16

C8

One Leg RDL with Contralateral Arm Row

1 x 16

C9

Split Squat with Contralateral Shoulder Press

1 x 16

C10

Split Squat with Contralateral Shoulder Press

1 x 16

C11

RDL with Row

1 x 16

C12

Bent Over Face Pull

1 x 16

C13

RDL Windmill

1 x 16

C14

Split Squat with Contralateral Shoulder Press

1 x 16

C15

Split Squat with Contralateral Shoulder Press

1 x 16

C16

Overhead RDL

1 x 16

C17

Split Squat with Contralateral Arm Band Row

1 x 16

C18

Split Squat with Contralateral Arm Band Row

1 x 16

C19

Squat With Dumbbell Shoulder Press

1 x 16

C20

Squat with One Arm Dumbell Row

1 x 16

Friday
GPP AER WMix3 D6 L2

A

Neurological Reprogramming Warm Up

For Completion

B1

Z Cone Agility Drill

6 x 1

B2

Neural Perplexity Forward

6 x 1

C1

Piston Squat

2 x 12

C2

Dumbbell Bent Over Row

2 x 12

C3

Dumbbell Incline Fly

2 x 12

C4

Air Squat

1 x 0:15

C5

Dumbbell RDL

2 x 12

C6

Dumbbell Bench Press

2 x 12

C7

Arnold Press

2 x 12

C8

Air Squat

1 x 0:15

C9

Dumbbell Walking Lunge

2 x 12

C10

JM Dumbbell Press

2 x 12

C11

Med Ball Twist

2 x 12

C12

Air Squat

1 x 0:15

C13

Ball Leg Curls

2 x 12

C14

Side Delt Dumbbell Lateral Raises

2 x 12

C15

Alternating V Up

2 x 12

C16

Air Squat

1 x 0:15

C17

Lat Pull Chin Grip

2 x 12

C18

Floor Tricep Dumbbell Extension

2 x 12

C19

Dumbell Hammer Curls

2 x 12

C20

Air Squat

1 x 0:15

Coach
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