FIT for IT
Football , Strength & Conditioning, Speed, Power Sports13 weeks (3 months) of quality training to take you athleticism to the next level. The time to set yourself apart is now. Training can be adjusted for all skill levels. Don't show up to camp unprepared. Put the work in now and reap the rewards once you strap your pads back on.
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
SIP Dynamic 1
See video for demo (lost a bet=cowboy hat) Penguin walk: 10 each leg High knee penguin walk: 10 each leg Lateral rocking squat: 5 each way High knee speed skips: 10 seconds Vertical Hop: 5 each 45 degree bound: 5 each Lateral bound: 5 each
B
Vertical Jump Test
C
Approach Vertical Jump Test
D
Pro-Agility Drill
E
40 Yard Dash
Prep
A
SIP Activation 1
See video for demo (I lost a bet to a friend=cowboy hat) Hip rotations: 10 each Plank push-ups: 10 Glute Bridge: 10 Side lying leg lift: 10 each
Prep
B
SIP Activation 2
See video for demo (lost a bet to a friend=cowboy hat) Clam shells: 10 each Supine hip rotations: 10 each way Snow angels: 10 Straight leg sit-ups: 10 Single leg ankle rotations: 10 each Chop & lift from hurdle stance: 10 each 1/2 kneeling ankle mobility: 9 each
C
Front Squat
20, 10, 6, 3, 3 @ 25, 40, 55, 70, MAX %
D
Bench Press
20, 10, 6, 3, 3 @ 25, 40, 55, 70, MAX %
E
Wide Grip Pull-ups
8, 2, MAX @ 50, 75, MAX %
Conditioning
A
SIP Dynamic 1
See video for demo (lost a bet=cowboy hat) Penguin walk: 10 each leg High knee penguin walk: 10 each leg Lateral rocking squat: 5 each way High knee speed skips: 10 seconds Vertical Hop: 5 each 45 degree bound: 5 each Lateral bound: 5 each
B
300 Yard Shuttle
2 x 1
C
20 m Beep Test
Prep
A
Mobility Warm-Up 1
Foam Role (30 seconds - 1 minute each) If you don't have a foam role, you can use a rolling pin or anything you can role on, or skip this portion. -Back -Glutes -Hamstrings -Calves -IT Band -Quads Snow Angels: 5 reps Single Leg Lowering: 5 reps each leg Side Lying Trunk Rotations: 5 each side Cats and Dogs: 10 reps Cheetahs: 5 reps Bird Dog Knee to Elbow: 5 each side Sprinklers: 5 each side Hip Flexor Stretch: 30 seconds each side Quad Stretch: 30 seconds each side Supine Hip Stretch: 30 seconds each side Curls Ups: 10 reps RDL Reach (heals up/toes up): 5 reps each Ankle Pumps: 9 each (3 each direction) Stride and Twist: 5 each side Toe Touch to Overhead Squat: 10 reps
B
Active Rest
1 x 30:00
Prep
A
Mobility Warm-Up 1
Foam Role (30 seconds - 1 minute each) If you don't have a foam role, you can use a rolling pin or anything you can role on, or skip this portion. -Back -Glutes -Hamstrings -Calves -IT Band -Quads Snow Angels: 5 reps Single Leg Lowering: 5 reps each leg Side Lying Trunk Rotations: 5 each side Cats and Dogs: 10 reps Cheetahs: 5 reps Bird Dog Knee to Elbow: 5 each side Sprinklers: 5 each side Hip Flexor Stretch: 30 seconds each side Quad Stretch: 30 seconds each side Supine Hip Stretch: 30 seconds each side Curls Ups: 10 reps RDL Reach (heals up/toes up): 5 reps each Ankle Pumps: 9 each (3 each direction) Stride and Twist: 5 each side Toe Touch to Overhead Squat: 10 reps
B
Active Rest
1 x 30:00
Prep
A
Mobility Warm-Up 1
Foam Role (30 seconds - 1 minute each) If you don't have a foam role, you can use a rolling pin or anything you can role on, or skip this portion. -Back -Glutes -Hamstrings -Calves -IT Band -Quads Snow Angels: 5 reps Single Leg Lowering: 5 reps each leg Side Lying Trunk Rotations: 5 each side Cats and Dogs: 10 reps Cheetahs: 5 reps Bird Dog Knee to Elbow: 5 each side Sprinklers: 5 each side Hip Flexor Stretch: 30 seconds each side Quad Stretch: 30 seconds each side Supine Hip Stretch: 30 seconds each side Curls Ups: 10 reps RDL Reach (heals up/toes up): 5 reps each Ankle Pumps: 9 each (3 each direction) Stride and Twist: 5 each side Toe Touch to Overhead Squat: 10 reps
B
Active Rest
1 x 30:00
