Coach Guarascio
Multi-sport, Football , Basketball, Volleyball, Baseball4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General Warmup
10 Reps of each: Neck Rolls Arm Cricles Chain Breakers Big Arm Swings Trunk Twists Wind Mills Saigon Stretch Hip Flexor Rock Groiners Tactical Frogs 90/90 Switches Hip Marches Leg Swings Knee Pulls Iron Eagles Groin Fly Rolling V
Prep
B
Accel Warm Up
2x20 Yards of each: Strides Straight Leg Skips A Skips Prime Time (Fast/Power) Power Skip (Distance) Power Skip (Height) 5/5/10 High Knee Speed Change 10x Pogo Hop 1x Ten Yard Sprint
C
Accel Ladder
1 x 3
D
Broad Jump
5 x 5
E
UH Med Ball Toss
5 x 5
F
Seated BB Jumps
3 x 3
G
Power Clean
4 x 3
H
Trap Bar Deadlift
4 x 5
I
HA SL RDL
3 x 5
J
Plank
3 x 30 @ 45 lb
K
Bike
1 x 5:00
L
Hydrotherapy
1 x 15:00
Prep
A
General Warmup
10 Reps of each: Neck Rolls Arm Cricles Chain Breakers Big Arm Swings Trunk Twists Wind Mills Saigon Stretch Hip Flexor Rock Groiners Tactical Frogs 90/90 Switches Hip Marches Leg Swings Knee Pulls Iron Eagles Groin Fly Rolling V
Prep
B
COD Warm Up
2 sets of: 20yds Stride 10yds Shuffle Walk 20yds Gallop 10yds Shuffle 20yds Football Carioca 10yds Lateral A kip 20yds Hop to Lateral Push 10yds Lateral Pogo 20yds Backwards Run
C
Dribble Bleeds
1 x 3
D
Tempo Runs
1 x 10 @ 60
Skill/Tech
E
Elastic Complex
15:15 Pogo Series for 3 Rounds: Pogo Hops F/B Line Hops Side to Side Hops Single Leg L F/B Single Leg R Fb/B Zig-Zag
F
Shoulder Press
2 x 3
G1
Push Press
3 x 5
G2
Chin Ups
5 x 5
H1
Close Grip Bench Press
5 x 4
H2
Barbell Rows
5 x 5
I1
SA DB Bench Press
3 x 12
I2
Back Machine (Lat Pull)
3 x 15
J
Farmer Walks
2 x 25
Hurdle Mobility
K
5 reps of each: Hurdle Mobility Skip Hurdle Mobility Backward Hurdle Mobility Forward
Prep
A
General Warmup
10 Reps of each: Neck Rolls Arm Cricles Chain Breakers Big Arm Swings Trunk Twists Wind Mills Saigon Stretch Hip Flexor Rock Groiners Tactical Frogs 90/90 Switches Hip Marches Leg Swings Knee Pulls Iron Eagles Groin Fly Rolling V
Prep
B
Accel Warm Up
2x20 Yards of each: Strides Straight Leg Skips A Skips Prime Time (Fast/Power) Power Skip (Distance) Power Skip (Height) 5/5/10 High Knee Speed Change 10x Pogo Hop 1x Ten Yard Sprint
C
Resisted Tow
2 x 3 @ 15
D
Accel Ladder
1 x 3
E
VHS
1 x 6 @ 10
F
Altitude Drop
3 x 5
G
DB Snap Down
3 x 5
H
Back Squat
4 x 3
I
Russian Leans
3 x 5
J
Iso Lunge
3 x 30
K
Cope Bridge
3 x 30
Hurdle Mobility
L
5 reps of each: Hurdle Mobility Skip Hurdle Mobility Backward Hurdle Mobility Forward
M
Hydrotherapy
1 x 15:00
Prep
A
General Warmup
10 Reps of each: Neck Rolls Arm Cricles Chain Breakers Big Arm Swings Trunk Twists Wind Mills Saigon Stretch Hip Flexor Rock Groiners Tactical Frogs 90/90 Switches Hip Marches Leg Swings Knee Pulls Iron Eagles Groin Fly Rolling V
Prep
B
COD Warm Up
2 sets of: 20yds Stride 10yds Shuffle Walk 20yds Gallop 10yds Shuffle 20yds Football Carioca 10yds Lateral A kip 20yds Hop to Lateral Push 10yds Lateral Pogo 20yds Backwards Run
C
Tempo Runs
1 x 10 @ 60
Prep
D
Hurdle Mobility
5 reps of each: Hurdle Mobility Forward Hurdle Mobility Backward Hurdle Mobility Skip
Strength/Power
E
Med Ball Complex
4 Rounds: 15:15 each exercise (15s on with 15s rest) of: OVH Toss Med Ball Punch Under Hand Lateral R/L Rotational UH Slams
F1
Bench Press
3 x 5
F2
Barbell Rows
3 x 5
G1
Seated Press
3 x 5
G2
Chin Ups
3 x 5
H1
Push Ups
3 x 10
H2
TRX Rows
3 x 12
I
Arm Farm
1 x 100
J
Waiter Walks
2 x 25
K
Hydrotherapy
1 x 15:00
L
Masssage
1 x 60:00
