Xtra Innings Performance

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

This program represents a progression from our Athletes At Home Program. We recommend completing AAH P1 prior to this program as Phase 2 includes increased intensity such as on field speed and conditioning, plyometrics, strength and power.  

It is recommended that athletes have continuous loop bands, and DB's or KB's.  Although this is not a requirement it is recommended.  The program will build an athletes reactive strength and power capabilities in the strength sessions while enhancing their speed and change of direction in the on field sessions. 2 days each week focus on speed work and change of direction drills and athletes will need approximately 50yds to run.  Just as in phase one there are conditioning workouts for "Field Sport Athletes" as well as "Distance Runners" to help improve their energy system performance.  We include recovery stretching after each workout as well as a 5th and final day of yoga to help athletes recover and maintain healthy movement capacity. 


Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Equipment Needs - Continuous loop bands // mini bands of varying resistance // light DB’s or KB’s (can substitute with a loaded backpack or sandbag) // sliders (can substitute with socks on a wood floor or pieces of cardboard on carpet) // shower towel // dish towel.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 - Phase 2 AAH

Prep

A

Athlete Warm Up - Short Version

Field Sport Athlete

B

FLYS 4 x 20yd Fly / 50 sec Rest. (4 x 20 yd Fly/ 50 sec. rest btw each) 4 x 30yd Fly / 1min Rest (4 x 30yd Fly / 1min 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

Curve Runs - Long with Hurdles 4 x 40 yd Down and Back - 50 sec Rest between each. - Maintain the highest speed possible as you navigate the turns and go over the hurdles as in the video. -On the way down lead with your right foot only going over the hurdles and left foot only on your way back.

Distance Athlete

D

SPEED ENDURANCE - To help you run faster for longer periods of time. 1) 4 x 200m Repeats with a 1min Rest (Sprint at highest speed you can for 200m. Rest for 1min between each sprint) *Rest 5 minutes after the 200m Sprints* 2) 4 x 400m Repeats with 2 min Rest (Sprint at highest speed you can for 400m. Rest 2 min between each sprint) *Rest 5 minutes after the 400m Sprints* 3) 1 mile Run - Tempo (After finishing the 400m Repeats active rest for 5 minutes and then complete a 1 mile run while trying to keep your HR between 70-75% of your Max Heart Rate. Note: You can find your MHRwith the formula 220 - your age. 220 - 18 yrs old = 202 MHR x .7 = 141.4 BPM (70%)

Conditioning

E

Recovery Stretching

Rocking Groin Stretch Glute/Hip Mobility on Wall Band Lat Stretch Kneeling Quad Stretch Lizard to Hamstring Stretch Hamstring Band Stretch Series Quad Bar Roll Forearm Bar Roll 90/90 Hip Mobility

Monday
Week 1 Day 2

Prep

A

Athlete Warm Up - Short Version

B1

Split Jump - DB

3 x 4

B2

Pogo Hops - Forward

3 x 20

B3

Alternating Pistons - Wall

3 x 24

C1

ISO Catch Forward Lunge

3 x 8

C2

Scissor Jumps

3 x 12

C3

Bent Over Row - Isometric Towel or Band

3 x 2 @ 10

Conditioning

D

Shuttle Run Blaster

5 min 20 yards - Shuttle Run 12 total - High Plank Shoulder Taps 10 total - Lizards 5 reps - Push Up Record Rounds - Example: 4.1 Rds = 4 full rounds plus the completion of the shuttle run in your 5th round.

Conditioning

E

Recovery Stretching

Rocking Groin Stretch Glute/Hip Mobility on Wall Band Lat Stretch Kneeling Quad Stretch Lizard to Hamstring Stretch Hamstring Band Stretch Series Quad Bar Roll Forearm Bar Roll 90/90 Hip Mobility

Tuesday
Week 1 Day 3

Prep

A

Athlete Warm Up - Short Version

Field Sport Athlete

B

Acceleration Sprints ⚠Pop Up and Foot Fire Acceleration Sprints Please view the different acceleration positions in the videos to be used in your sprints. Do 3 of each variation. 6x20 yd./ 50 sec. (6 rounds x 20 yd. sprint/ 50 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

10 yd Change of Direction Test Complete 6 sets of the Test with 1.5min Rest between each During your rest complete: *Immediately after each test complete 6 Sky Jumps *The sky jumps are done during your 1.5 min rest

Distance Runners

D

LACTATE THRESHOLD TRAINING - This will help you improve your ability to buffer lactate and perform at higher intensities for longer. 4 x 3min w/1.5 min Rest (Run for 3 min at the highest speed YOU CAN MAINTAIN! Active rest for 1.5 min (no sitting) and then repeat. ⚠ It is important that you are working AT THE HIGHEST SPEED YOU CAN MAINTAIN for the entire 3 minutes of work without going over that threshold. For some of you this will take some experimentation. If you are unsure of what intensity to work at you can start at 80-85% of your MHR. If this is too slow you can always go up. If you go too fast it will take you a long time to recover. Finish your workout with a 7 minute light run at a pace that would allow you to carry on a conversation with someone next to you.

Conditioning

E

Recovery Stretching

Rocking Groin Stretch Glute/Hip Mobility on Wall Band Lat Stretch Kneeling Quad Stretch Lizard to Hamstring Stretch Hamstring Band Stretch Series Quad Bar Roll Forearm Bar Roll 90/90 Hip Mobility

Wednesday
Week 1 Day 4

Prep

A

Athlete Warm Up - Short Version

B1

Lunge Matrix

3 x 4

B2

High Plank - Y/T's

3 x 5

B3

Sissy Squat

2 x 8 @ 5

C1

Pogo Hops - Build Up

3 x 24

C2

Dynamic Depth Drop

3 x 6

C3

Slider Mountain Climbers

3 x 6 @ 2

D1

SL RDL w/Knee Drive - Sandbag

3 x 8

D2

Push Up - Matrix

3 x 2

D3

Calf Raise - 3 Plane

3 x 12

D4

Dead Bug - Long Limb

3 x 30

Conditioning

E

Recovery Stretching

Rocking Groin Stretch Glute/Hip Mobility on Wall Band Lat Stretch Kneeling Quad Stretch Lizard to Hamstring Stretch Hamstring Band Stretch Series Quad Bar Roll Forearm Bar Roll 90/90 Hip Mobility

Thursday
Week 1 Day 5

Athlete Yoga

A

Take your time here.

Athletes at Home - Phase 2