3 days a week (General Physical Preparation)
Phase 1) Accumulation of Volume (Weeks 1-3)
Phase 2) Intensification (Weeks 4-6)
Phase 3) 2nd Accumulation (Weeks 7-9)
Phase 4) Strength-Endurance (Weeks 10-12)
FeaturesA
Body Weight
B1
Dynamometer Grip Left *Camry
B2
Dynamometer Grip Right *Camry
C
SMR/Foam Rolling Series
1 x 1
D
RPR Zone 1
1 x 1
Prep
E
SP Warm Up
Continuous *Barefoot if Possible Ramp Up...20 Yds Down & Back -Fwd Jog (0:50) -Bkwd Run aka Backpedal (1:01) -Lateral Shuffle w/ Arm Swing (1:13) *face same direction both ways -High Knee Stepover aka Carioca (1:25) *face same direction both ways 10 Yd Dynamic Stretch + 10 Yd Jog -Knee Hug aka High Knee Pull (1:50) -Ankle Hug aka Leg Cradle (1:57) -Straight Leg Kick (2:15) -Quad Pull w/ OH Reach aka Quad Stretch (2:27) -Lateral Lunge & Pivot w/ OH Reach aka Side Lunge (2:45) -Lunge & Twist (3:05) *front knee side first Activation/Neural Prep...10 Yds 1 Way -Fwd Pogos (3:22) -Bkwd Pogos (3:31) -Ankle Dribble (3:43) *I like dribble bleed as well. Ankle dribble through 10, calf dribble through 20, knee dribble through 30, walk back to 10 -Fast High Knees (3:49) -Side Bounds (3:57) *down & back facing same direction Sub in Indoor Linear Warm Up plus 2x7 secs each of supine & prone tantrums if needed due to weather, etc. Alternatively perform 500m row in under 2.5 mins. Return to Sprint Protocol: Complete each stage w/o discomfort before moving on the next progression. Final step must be completed before receiving clearance to participate in team speed/cod/agility work. -Warm Up -Resisted/Hill Sprints x 10 Yds -Unresisted Sprints 10 Yds x 4 -Unresisted Sprints 20 Yds x 3 -Unresisted Sprints 30 Yds x 2
F
10 Yd Split (Steal Start) *Freelap
G
30 Yd Dash (Steal Start) *Freelap
H1
KB Swing
3 x 10
H2
Tall Kneeling Chop
2 x 8
H3
RKC Iso Abs
2 x 6
I
Chin Up (Body Weight + External Load)
J
Low Handle Trap Bar Deadlift (Peak Power)
1 x 60
K
Low Handle Trap Bar Deadlift
L1
Push Up
3 x 8
L2
Eccentric 1 Leg Squat to Box
2 x 8
L3
Tall Kneeling Anti Rotation Iso
2 x 20
L4
Band Pull Apart
2 x 8
A
SMR/Foam Rolling Series
1 x 1
B
RPR Zone 1
1 x 1
Prep
C
Indoor Multiplanar Warm Up
10 Yds (Barefoot) -Knee Hug to 1 Leg Deadlift *Finish A Position? -Ankle Hug to Perfect Stretch -Inchworms -Lateral + Medial Bear Crawl -Straight Leg Kick/Frankensteins -Quad Pull w/ OH Reach -Lateral Lunge & Pivot w/ OH Reach -Slow Shuffle (down & back facing same direction) -Fast Shuffle w/ Stick aka Quick & Stick (down & back facing same direction) -High Knee Stepover aka Carioca -Lateral Skip (In place, go on command) *Imagine stepping over knee deep water & pushing hard off outside leg -Lateral + Medial Pogos Alternate 1) 1 Leg Lateral Pogos Alternate 2) Alternating Lateral Pogos -2 Pt Band Resisted Sprint 2x5 Yds
D
Sled Tow (75% Body Weight) *Freelap
2 x 75
E1
DB Hang Snatch
3 x 5
E2
Tall Kneeling Lift
2 x 8
E3
RKC Iso Abs
2 x 6
F
DB Bench Press (Peak Power)
1 x 60
G
DB Bench Press
H
DB Rear Foot Elevated Split Squat (Peak Power)
1 x 60
I
DB Rear Foot Elevated Split Squat
J1
Suspension Row
3 x 8
J2
1 Leg Deadlift (Eccentric Only)
2 x 8
J3
Shldr ER/IR
2 x 8
A
SMR/Foam Rolling Series
1 x 1
B
RPR Zone 1
1 x 1
Prep
C
FTC Warm Up
-Blend Fast March (0-10 yds), A Skip (10-20 yds), High Knees (20-30 yds) -1 Leg Tuck Jumps (LL-RR-LL-RR-LL-RR) *Alternatively perform tucks jumps x 5 -Linear Bound (20 yds) *Alternatively sub in skip for distance -Small Primetimes (20 yds) -Big Primetimes (20 yds) -Bkwd Sprint Race (20 yds) *Call out winner -1 Leg RDL to Split & Rip (10 yds) *Left leg down for softball **Right leg down for baseball ***Performed waterfall style Sub in Indoor Linear Warm Up plus 2x7 secs each of supine & prone tantrums if needed due to weather, etc. Alternatively perform 500m row in under 2.5 mins. Return to Sprint Protocol: Complete each stage w/o discomfort before moving on the next progression. Final step must be completed before receiving clearance to participate in team speed/cod/agility work. -Warm Up -Resisted/Hill Sprints x 10 Yds -Unresisted Sprints 10 Yds x 4 -Unresisted Sprints 20 Yds x 3 -Unresisted Sprints 30 Yds x 2 -Unresisted Sprint 40 Yds x 1
D
40 Yd Dash (Steal Start) *Freelap
E
30+10 Yd Fly *Freelap
F1
Reset DB Squat Jump *Just Jump Mat
3 x 15
F2
Farmers Carry
2 x 90 @ 35 %
F3
RKC Iso Abs
2 x 6
G1
Hollow Body 1 Arm DB Shldr Press
2 x 8
G2
1 Leg Plate RDL w/ Knee Drive
2 x 8
H1
Alternating Chest Supported DB Row w/ Iso
2 x 8
H2
Quarter Get Up
2 x 3
H3
Tall Kneeling Hip Extension
2 x 5