HP Coaching
Features
4 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Plyo Hurdle Warm Up
Set up 4 Hurdles evenly apart and complete the following. Jump Holds - Jumping over hurdle landing athletically and resetting before each jump. Repeat x 2 Double Contact - Jumping over each hurdle with a little reactive jump inbetween each. Land the last one as a jump hold. Repeat x 2 Reactive Jump - Continues Jumping over the hurdles spending as little as possible time on the ground. Land the last. Repeat x 2 Single Foot Jump Hold - as above Repeat x 2 on each leg Single Foot Reactive Jump - as above Repeat x 2 on each leg
B1
Box Jump
3 x 5
B2
Depth Drop To Reactive Box Jump
3 x 5
C1
Box Squat
3 x 12
C2
Dead Bug
3 x 20
D1
Barbell RDL
3 x 12
D2
Band Face Pull
3 x 12
E1
Hip Thrust
3 x 12
E2
Athletic pallof press
3 x 10
A1
Bench Press
3 x 10
A2
Band Face Pull
3 x 12
B1
Inverted Row
3 x 10
B2
DB Renegade Row
3 x 10
C1
Standing Arnold Press
3 x 12
C2
Landmine Kneeling Single arm PRESS
3 x 8
D1
1-Arm DB Row
3 x 8
D2
1 Arm DB Push Press
3 x 8
Conditioning
A
Plyo Hurdle Warm Up
Set up 4 Hurdles evenly apart and complete the following. Jump Holds - Jumping over hurdle landing athletically and resetting before each jump. Repeat x 2 Double Contact - Jumping over each hurdle with a little reactive jump inbetween each. Land the last one as a jump hold. Repeat x 2 Reactive Jump - Continues Jumping over the hurdles spending as little as possible time on the ground. Land the last. Repeat x 2 Single Foot Jump Hold - as above Repeat x 2 on each leg Single Foot Reactive Jump - as above Repeat x 2 on each leg
B1
Split Squat
3 x 8
B2
Dead Bug
3 x 20
C1
Single Leg Landmine RDL
3 x 8
C2
Athletic pallof press
3 x 10
D1
Weighted Step Ups
3 x 8
D2
Bird Dog Row
3 x 12
E
Swiss ball hamstring curl
3 x 12
Conditioning
A
Plyo Hurdle Warm Up
Set up 4 Hurdles evenly apart and complete the following. Jump Holds - Jumping over hurdle landing athletically and resetting before each jump. Repeat x 2 Double Contact - Jumping over each hurdle with a little reactive jump inbetween each. Land the last one as a jump hold. Repeat x 2 Reactive Jump - Continues Jumping over the hurdles spending as little as possible time on the ground. Land the last. Repeat x 2 Single Foot Jump Hold - as above Repeat x 2 on each leg Single Foot Reactive Jump - as above Repeat x 2 on each leg
B1
Incline DB Bench Press
4 x 10
B2
Bent Over Row
4 x 10
B3
Plate Front Raise
4 x 12
C1
Seated Cable Row
4 x 12
C2
DB Bicep Curls
4 x 12
C3
Tricep Pushdown
4 x 12
D1
DB Lateral Raise
4 x 16
D2
Alternating DB Hammer Curl
4 x 16
D3
Skull Crushers
4 x 16
E
Weighted Plank Hold
3 x 1:00
Conditioning
A
Plyo Hurdle Warm Up
Set up 4 Hurdles evenly apart and complete the following. Jump Holds - Jumping over hurdle landing athletically and resetting before each jump. Repeat x 2 Double Contact - Jumping over each hurdle with a little reactive jump inbetween each. Land the last one as a jump hold. Repeat x 2 Reactive Jump - Continues Jumping over the hurdles spending as little as possible time on the ground. Land the last. Repeat x 2 Single Foot Jump Hold - as above Repeat x 2 on each leg Single Foot Reactive Jump - as above Repeat x 2 on each leg
Conditioning
B
Top Speed Sequence
3 x 15m Skip for height getting higher each time 3 x 20m Skip for distance 3 x 15m Stiff leg run 3 x 20m Stiff leg bound 2 x 20m Single leg bound each leg 4 x 30m tempo sprint (reach max) each exercises use walking back as rest time.
Conditioning
C
50m Repeat Efforts
Set up cones 50m apart. Run 50m @ 90/95% every 30 seconds Rest is remaining time each round. Repeat 10 efforts total time 5minutes
Gerard Dutton
Strength and Power Coach @ Westminster School in Adelaide, SA Focusing on Strength and Power development in youth and elite athletes my focus is on movement efficiency and power output efficiency.
