Xtra Innings Performance

Field Sports, Strength & Conditioning, Cross Country, Football , Hockey
Coach
Adrian Guyer

This program provides a comprehensive at home training program for the High School and College athlete.  The program provides a minimalist approach to the strength days with very little equipment needed to complete the workouts.  The program is designed to develop athletes who are more explosive and dynamic in their sport. 

There are 2 days of on field speed work, as well as change of direction and agility.  Athletes will need access to 50 yds. of field space or a back yard to complete these workouts.  These workouts will develop speed and acceleration and an athletes ability change direction quickly.

The program also has separate conditioning days for distance runners to develop running economy with VO2 training and intervals designed to increase their lactate threshold.  

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Equipment Needs: BW // Bands and DBs are helpful but not required. 
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 AAH

Prep

A

Athlete Warm Up - Short Version

B1

Pogo Hop Matrix

3 x 30

B2

DB Iso Lunge

3 x 20

B3

Broad Jump

3 x 6

C1

Inchworm w/ Push Up

3 x 5

C2

Single Leg Bridge - SL

3 x 12

C3

High Plank - Hand to Knee

3 x 30

Conditioning

D

Met Con #1

8 minutes AMRAP (Complete as many rounds as possible within the 8 min. time frame) - Record your rounds! Example you complete 3 full rounds and 10 squats of the 4th round this would be recorded as 3.1. (You completed 3 rounds and 1 exercise.) 10 Squat 10 Skater Jumps 10 Push Ups 10 Sprinter Sit Ups

Recovery

E

Kneeling HF + TFL Stretch Adductor Mobility Glute Stretch on Wall Lizard to Hamstring Stretch

Monday
Week 1 Day 2 AAH

Prep

A

Athlete Warm Up - Short Version

Field Sport Athlete

B

2 Pt. Acceleration 6x10 yd./ 30 sec. (6 rounds x 10 yd. sprint/ 30 sec. rest) - Accelerate as quickly as possible and go hard through the line! Walk back to the start during your rest.

Field Sport Athlete

C

Jingle Jangles 5x15yd. /45sec. (5 rounds x15yd./45 sec. rest) - Set cones 5 yards apart. Ex. 15yd. Suicide, place a cone at 5 yd. , 10yds and 15yds from the start line. - Rest 45 sec. after completing the 15 yard Jingle Jangle

Distance Runners

D

2 Pt. Acceleration 6x80 yd./1 min. (6 rounds x 80 yd. / 1 min. rest) -Accelerate as quickly and run at top speed for 80yds. - During your rest walk back to the start line between reps while trying to calm your breathing.

Distance Runners

E

VO2 Intervals Be sure to rest fully after the acceleration circuit is complete. 4x1.5min./1 min (4 rounds x 1.5min. run /1min. rest) -These intervals should be run at the fastest speed that you can maintain for the entire duration. - Walk slowly during the rest.

Conditioning

F

Recovery

Perform 2 sets of the following movements: Hip Flexor Kneeling Stretches x 20 seconds each Lizard to Hamstring Stretch x 6 each Scapular Glide on Wall x 10

Tuesday
Week 1 Day 3

Prep

A

Athlete Warm Up - Short Version

B1

Lateral Lunge w/ Plate Press

3 x 10

B2

Heiden Hop - Lateral Jump

3 x 5

C1

Push Up - BW

3 x 8

C2

Superman Scapular Glide - BW

3 x 12

C3

Lizards

3 x 24

Met Con

D

8 min. AMRAP (Complete as many rounds as you can in 8 min.) 10 180 Jump w/ Touch 10 Shoulder Taps 10 Walking lunges 10 Leg Lowers (10 each leg)

Recovery

E

Kneeling HF + TFL Stretch Adductor Mobility Glute Stretch on Wall

Wednesday
Week 1 Day 4

Prep

A

Athlete Warm Up - Short Version

Field Sport Athlete

B

Flys 8x10yd./ 50 sec. (8 rounds x 10 yd. fly/ 50 sec. rest) - Build up to top speed through the "fly in" then hold top speed for the required distance! Walk back to the start during your rest.

Field Sport Athlete

C

Lateral Shuffle to Change of direction Sprint 4x15yd. - A 15yd Lat Shuffle to Acceleration is a 5 yard lateral shuffle followed by a 10 yd. acceleration. - Reach and touch the ground at each cone. Remember to drop your hips at each change of direction and avoid just bending over to touch the line.

Field Sport Athlete

D

Curve Runs - Long (Complete Long curve runs only) 2x40yd. - Maintain the highest speed possible as you navigate the turns. The curves should not be so sharp that you must decelerate in order to make the next curve.

Distance Athlete

E

Hill Sprints 6x20 sec./1 min. (6 rounds x 20 sec. sprint/ 1 min. rest) - Walk back down to the start line between reps while trying to calm your breathing.

Distance Athlete

F

800m Repeats 4x800m/3 min (4 rounds x 800m run/3 min. rest) - These should be run at max effort. - Walk during the rest time

Recovery

G

Kneeling HF + TFL Stretch Adductor Mobility Glute Stretch on Wall

Thursday
Week 1 Day 5

Athlete Yoga

A

Take your time here.

Athletes At Home - Phase 1