TKOH performance
Strength & ConditioningThis 12-week training program (5 sessions per week) is specifically designed for athletes who want to elevate their speed, power, and agility. Through a progressive system of speed development, change-of-direction work, and strength training, you'll train like the pros while building a strong, athletic foundation that directly translates to performance on the field.
Program Benefits:
Speed– Improve explosive starts and maximize top-end speed.
Agility – Develop sharper change-of-direction skills and acceleration.
Enhance footwork-improve balance and body control.
Functional Strength – Build powerful, sport-specific strength for blocking, tackling, sprinting, and more.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm-up
Warm-up Perform each drill for 2x 10 yards 1) High Knees 2) Side Shuffle with Arm Swing 3) High Knee Carioca 4) Leg Swings 5) Reverse Hurdle Down, Forward Hurdle Back 6) Runners Lunge 7) 2 Shuffle to Groin 8) Quad Stretch with Fast Finish 9) SL Hinge to Knee Hug 10) Worlds Greatest
B
3pt Stance Sprint
10, 10, 20, 40, 40
C
Pro Agility (5-10-5)
D
3 Cone Drill
E
Max Effort Broad Jump
F
Push-Up
Prep
A
Warm-up
5 min Cardio Choice -Bike, Treadmill, Row Machine 1. Single LegGlute Bridge x 10 reps each 2. Forward & Backward Hip circles x5 each side 3. Shoulder T, Y, W, L 's (option: with small plate or without weight) x 10 each
B
Hang Clean High Pull
3 x 6
C
Bench Press
12, 10, 8 @ 65, 70, 75 %
D
Back Squat
12, 10, 8 @ 65, 70, 75 %
E1
Incline DB Bench Press
3 x 10
E2
Chin-Up
F1
Dumbbell Walking DBL Lunges
3 x 10
F2
Dumbell Romanian Deadlift (RDL)
3 x 10
G
Shoulder Circuit
3 x 10
H1
Alternating DB Hammer Curl
H2
Tricep Rope Pulldowns
3 x 10
I
Standing Cable Wood Choppers
3 x 10
Prep
A
Warm-up
Warm-up Perform each drill for 2x 10 yards 1) High Knees 2) Side Shuffle with Arm Swing 3) High Knee Carioca 4) Leg Swings 5) Reverse Hurdle Down, Forward Hurdle Back 6) Runners Lunge 7) 2 Shuffle to Groin 8) Quad Stretch with Fast Finish 9) SL Hinge to Knee Hug 10) Worlds Greatest
B
Lateral Step Over Drill
3 x 8
C
Crossover Step Drill
3 x 8
D
Jump Cut Drill
3 x 8
E
3 Agility Drill Series
3 x 4
F1
Reactive Tuck Jumps
3 x 5
F2
Lateral Bound with Stick
3 x 10
F3
Mountain Climbers
3 x 10
F4
Bird Dog Forearm Plank
3 x 10
Prep
A
Warm-up
5 min Cardio Choice -Bike, Treadmill, Row Machine 1. Single Leg Glute Bridge x 10 reps 2. Forward & Backward Hip circles x 5 each side 3. Shoulder T, Y, W, L 's (option: with small plate or without weight) x 10 each
B
DB Snatch
3 x 6
C
Seated DB Press
3 x 10
D
Trap Bar Deadlift
12, 10, 8 @ 65, 70, 75 %
E1
Single Arm Chest Press
3 x 10
E2
Tripod 1- Arm DB Row
3 x 10
F1
Static Lateral Lunge
3 x 10
F2
Single Leg RDL
3 x 10
G1
DB pull over
3 x 10
G2
Explosive Med Ball Slam
3 x 8
H1
Zottman Curls
3 x 10
H2
Dip
3 x 10
I
Pallof Press
3 x 10
Prep
A
Warm-up
Warm-up Perform each drill for 2x 15 yards 1) High Knees 2) Side Shuffle with Arm Swing 3) High Knee Carioca 4) Leg Swings 5) Reverse Hurdle Down, Forward Hurdle Back 6) Runners Lunge 7) 2 Shuffle to Groin 8) Quad Stretch with Fast Finish 9) SL Hinge to Knee Hug 10) Worlds Greatest
B
Sprint Mechanics Lv 1
2 x 15
C
Fast Claw Drill
3 x 10
D
Half Gasser
E1
Single Leg Knee Tuck
3 x 6
E2
Hamstring Walkouts
3 x 5
E3
Side Plank with Leg Lift
3 x 15
E4
Single Leg V-ups
3 x 10
