KAA Kick Start
Jones Performance
This kick start program is designed to get you a little more stronger. powerful and move better. The purpose of the program is to have a good transition over to the Kickers Are Athletes Off Season program. This program helps get you conditioned and ready for the next step. We are only setting your foundation here to get ready for more advanced movements.
We focus on the foundation first then move to more position specific movements in the Off-season program. The program has 6 prescribed days that balance out mobility, conditioning, strength and power. We work on building upper and lower body strength with some power, plyometric and hypertrophy.
Once you finish this 4 week program you can hit the ground running in our Kickers Are Athletes program.
A
Intro Video
1 x 1
Prep
B
Lower Body Mobility Circuit 1
3-4 sets of 5 each side. Alternating Pigeon Low lunge to ankle mob Laying quad stretch ankle plantar flexion to split squat Butterfly to thoracic rotation
Prep
C
Skip Prep 10
3-4 sets 10 yards A march A hop High Knee
Speed/Agility
D
50 yard tempo runs
4 sets of 50 yards. 30 Second rest, about 70% speed. Be smooth and relaxed.
Prep
A
Upper Body Prep 7
2-3 sets of 6-8 reps Ts Row ER Scap Pushup
B
Floor Chest Press - Dumbbell
4 x 10 @ 70 %
C
Bent Over Row - Barbell
10, 8, 6, 6
D
Pull Up
3 x 10
E
Seated Overhead Press - Dumbbell
3 x 8
F1
Half Dead Bug with Press - Kettlebell
3 x 20
F2
Straight Arm Sit Up - Kettlebell
3 x 12
F3
Straight Leg Raise - Kettlebell
3 x 12
Prep
A
Lower Body Prep 8
2-3 sets 6 reps Posterior lunge slider Lateral Lunge Slider Single Leg RDL band
B
Lateral Hop to Vertical Hop
4 x 4
C
Snatch - Dumbbell
3 x 8
D
Jump From Box - DB
3 x 2
E
Pause Front Squat - Barbell
6 x 2 @ 65 %
F1
Quick Rotational Swing - Band
3 x 10
F2
Dead Bug Rotational Throw - Medball
F3
RDL - Dumbbell
3 x 5
F4
Step Up - Single Dumbbell Opposite Side
3 x 10
Recovery
G
Stretch
Stretch / roll out what you need.
Prep
A
Upper Body Prep 7
2 sets of 6-8 reps
B
Bench Press Eccentric/ Isometric Focus - Barbell
6, 5, 4, 3, 6 @ 60, 65, 67.5, 70, 60 %
C
2:1 Seated Row Eccentric/ Isometric Focus - Cable
4 x 10
D
Constant Tension Bench - Dumbbell
3 x 0:40
E1
High Knee Band Pull Apart - Band
3 x 12
E2
High Knee Lateral Raises - Band
3 x 12
F1
Hammer Curl - Dumbbell
2 x 40
F2
Roll Back - Dumbbell
2 x 20
Prep
A
Lower Body Prep 8
2-3 sets 6 reps Posterior lunge slider Lateral Lunge Slider Single Leg RDL band
Prep
B
Skip Prep 1
3-4 sets of 10yds. Take your time and do not rush through the warm up. A skip B skip Frog Jumps
C
Box Jump - Plyo Box
4 x 2
D
Back Squat Eccentric/ Isometric Focus - Barbell
5, 4, 3, 3, 4 @ 60, 65, 70, 70, 60 %
E
Sumo Rack Deadlift Eccentric/ Isometric Focus - Barbell
4, 3, 3, 4 @ 60, 65, 65, 60 %
F
Stationary Lunge Eccentric/ Isometric Focus - Dumbbells
3 x 6 @ 70 %
G
Hand Assisted Sissy Squat
3 x 15
Speed/Agility
H
50 yard tempo runs
2 sets of 50 yards. 30 Second rest, about 80% speed. Be smooth and relaxed.
A
Sport Psychology Talk
1 x 1
Redford Jones
Starting kicker for 4 years at The University of Tulsa. I tied the record for most field foals in a season and hold the record for all time scoring leader at the university. I then went on to continue playing at the pro level signing with the Chicago Bears (NFL) for the off season and then playing for the Houston Blues (Spring League).
