XIP Training & Ridgeline Athlete
Field Sports, Strength & Conditioning, Cross Country, FootballThis program includes both phase one and phase 2 of our Athlete At Home High School and College program. The 8 week program represents a very comprehensive approach to training for the high school or college athlete at home.
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 field sport athletes will need approximately 50yds outside to run on. There is also conditioning workouts for "Distance Runners" to help improve their energy system performance and running economy such as interval workouts and VO2 training.
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.
5 sessions per week
Must use App app to view and log training
Program Training
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 Situps
Recovery
E
Kneeling HF + TFL Stretch Adductor Mobility Glute Stretch on Wall Lizard to Hamstring Stretch
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.
Recovery
F
Kneeling HF + TFL Stretch Adductor Mobility Glute Stretch on Wall
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
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
Athlete Yoga
A
Take your time here.
