field mobility circuit (pre-speed)

20 yards each (work first drill out, then next drill back) - heel walk / toe walk - heel-to-toe walk / backward hip opener - knee pull / leg across body pull - 1-leg toe touch / straight-leg kick - lizard crawl / (no second drill)

Build Ups

1 x 2 @ 30

SHIFT Speed Drill Warmup (full)

1 x 20

Pushup start acceleration (SHIFT)

3 x 3 @ 10, 15, 20

Form Run (SHIFT)

5, 3, 2 @ 30, 40, 60

post-sprint foot health recovery set

2 rounds of... - 50 two-foot straight-knee heel raises - 30 two-foot bent-knee heel raises - 30 sec R/L kneeling hip flexor stretch - 50 yard backward skip

field mobility circuit (pre-speed)

20 yards each (work first drill out, then next drill back) - heel walk / toe walk - heel-to-toe walk / backward hip opener - knee pull / leg across body pull - 1-leg toe touch / straight-leg kick - lizard crawl / (no second drill)

SHIFT Speed Drill Warmup (full)

1 x 20

Build Ups

3 x 1 @ 30, 50, 80

SHIFT Standing Start

30, 30, 40, 40, 60, 80, 100

post-sprint foot health recovery set

2 rounds of... - 50 two-foot straight-knee heel raises - 30 two-foot bent-knee heel raises - 30 sec R/L kneeling hip flexor stretch - 50 yard backward skip

hip-ham-heel prep circuit

(Do what makes your body feel good and activates your shoulders and hips. This is provided because you will encounter every exercise in this training block, but you can do different things if they help you get ready for limit lifting.) 2 rounds - 15 x clamshell R/L - 15 x 1-leg hip thrust R/L - 10 x scap pushups - 10 x goblet squat (weight held at your chest) - 10 x good morning (same weight hugged to your chest) - 30 x bent-knee heel raise (weight held at arm's length in both hands)

Chin-Up

Push-Up

Deadlift

5, 3, 2, 2, 2

field mobility circuit (pre-speed)

20 yards each (work first drill out, then next drill back) - heel walk / toe walk - heel-to-toe walk / backward hip opener - knee pull / leg across body pull - 1-leg toe touch / straight-leg kick - lizard crawl / (no second drill)

SHIFT Speed Drill Warmup (full)

1 x 20

Build Ups

1 x 2 @ 30

SHIFT acceleration ladder

6, 4, 2 @ 1.5, 2, 2.5

SHIFT kneeling start

2, 1, 1 @ 20, 30, 40

SHIFT Crouch Start

40, 40, 60, 60

post-sprint foot health recovery set

2 rounds of... - 50 two-foot straight-knee heel raises - 30 two-foot bent-knee heel raises - 30 sec R/L kneeling hip flexor stretch - 50 yard backward skip

SHIFT Field Drill Warmup

1 x 10

Standing three jump to vertical jump

1 x 5

SHIFT shuffle-forward

5, 10, 10, 15, 15, 15 @ 2, 2, 2, 1, 1, 2

SHIFT Shuffle-Shuffle

5, 5, 5, 10, 10, 10 @ 2, 3, 4, 1, 2, 3

SHIFT lateral line hop to start

10, 20, 10, 20, 10, 40 @ 20, 10, 20, 10, 20, 40

Box Drill CoD Circuit (volume)

TWO rounds, where each round includes one rep of each pattern in each direction (clockwise + counterclockwise). That means 16 total reps. Box is 5 yards on each side. All reps are independent, so execute one pattern in one direction then rest before doing the same pattern in the other direction. One rep of each pattern starting at "bottom left", then one rep of each pattern starting at "bottom right." - O pattern [always forward facing so run-shuffle-backpedal-shuffle] - N pattern, outside turns [hard plant] - N pattern, inside turns [pivot step] - U pattern [run-backpedal-crossover step to run-power step to run]

Supine floor core circuit

Supine floor core: 3 rounds - 10 leg raises - 15 sec flutter kicks - 10 leg wipers (alternating)