Acheev

Coach
Kenny Kallen

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Lift A

A1

Cat/Cow

1 x 5

A2

Shoulder CAR

1 x 5

A3

T-Spine CAR

1 x 3

A4

Standing Hip CARs

1 x 3

A5

Swimmer CARs

1 x 3

A6

KB Swing

2 x 10

A7

Groiner Stretch

2 x 5

A8

KB Goblet Squat

2 x 10

B1

Snatch Complexs

3 x 4

B2

Box Drop

3 x 10

C

BB Back Squat

5 x 0:40

D

Lat Pull Down

5 x 0:40

E1

KB RDL

3 x 12

E2

BB Bench Press

3 x 12

F1

DB Farmers Carry

3 x 40

F2

Planks

3 x 1:00

Monday
Week 1 Speed Day 

A1

Line Hops

1 x 20

A2

Single Leg Line Hops

1 x 10

A3

Fast Feet

1 x 10

A4

Jogs

1 x 20

A5

Backpedals

1 x 20

A6

Trunk Flexion & Extension

1 x 10

A7

Standing Leg Swings

1 x 10

A8

Skip

1 x 20

A9

Skip Reactive

1 x 20

A10

Skip Backwards

1 x 20

A11

Knee Hug Walking

1 x 10

A12

High Knees

1 x 30 @ 10

A13

Buttkicks

1 x 10

A14

Groiner Stretch Walking

1 x 10

A15

Hop Hop Drop

1 x 10

A16

Hop Hop Lunge Drop Alt.

1 x 10

A17

Hip Bridge

1 x 10

A18

Single Leg Hip Bridge

1 x 10

A19

Supine Straight Leg High Kick

1 x 10

A20

Straight Leg Shuffles

1 x 20

A21

Straight Leg Skip

1 x 20

A22

Broad Jump CM

@ 10

A23

Broad Jump Single Leg

@ 10

A24

Quadruped Hip Abduction

1 x 10

A25

Quadruped Hip Extension

1 x 10

A26

Air Squat to Sprint

1 x 5 @ 10

A27

Squat Jump to Sprints

1 x 5 @ 10

A28

Tuck Jump into Sprint

1 x 5 @ 10

B1

Split Squat into Sprint

3 x 5 @ 10

B2

split squat jump into sprint

3 x 5 @ 10

B3

Alt. Split Squat Jumps into Sprint

3 x 5 @ 10

B4

Get Up to Sprint

3 x 10

Energy System Development

C

Here is where we build our stamina and capacity to do more work. 6x100 yd sprints 75-85% effort *Rest as long as it takes to walk back to start line.

Tuesday
Week 1 Lift B

A1

Cat/Cow

1 x 3

A2

Shoulder CAR

1 x 3

A3

T-Spine CAR

1 x 3

A4

Standing Hip CARs

1 x 3

A5

Box Jumping

2 x 10

A6

Inchworms

2 x 5

A7

KB Deadlift

2 x 10

B1

Jerk Complexs

3 x 4

B2

Hurdle Hops Continuous

3 x 5

C

BB Deadlift

5 x 0:40

D

Seated DB Press

5 x 0:40

E1

Split Squats

3 x 12

E2

Inverted Row-Knees Bent

3 x 12

F1

Ab Rollout

3 x 12

F2

Sandbag Carry

3 x 40

Wednesday
Week 1 Multi-Directional Movement Day

A1

Jumping Jack

1 x 20

A2

Split Jack

1 x 20

A3

Crossover Jack

1 x 20

A4

Highland Fling

1 x 10

A5

Lateral Line Hops

1 x 20

A6

Single Leg Lateral Line Hops

1 x 10

A7

Jogs

1 x 20

A8

Backpedals

1 x 20

A9

Drop Step

1 x 5

A10

Backpedal to Sprint

1 x 20

A11

Knee Hug into Lunge

1 x 5

A12

Leg Cradle into Lateral Lunge

1 x 5

A13

Quad Stretch to Curtsy Lunge

1 x 5

A14

Shuffle w/ Arm Swing

1 x 20

A15

Shuffle Shuffle Sweep

1 x 20

A16

Alt. Leg Swings

1 x 5

A17

L-Overs

1 x 5

A18

Cariocia

1 x 20

A19

Cariocia w/ Knee Pop

1 x 20

A20

Squat Push Lateral

1 x 5

A21

Quadruped Hip Abduction Straight Leg

1 x 10

A22

Lateral Bound to Spring

1 x 10 @ 3

B1

Leg Cast into Hockey Stop

3 x 3

B2

Sprint to Hockey Stop

3 x 5 @ 3

B3

Sprint to Hockey Stop Hold Sprint

3 x 5 @ 3

B4

5yds and Back Sprint

3 x 5 @ 3

Jingle Jangles

C

Focus on using good technique on our cuts. The Sharper the can be when you are tired will give you advantage over opponent. sprint 5 yds & back (rest 1 min) sprint 5 yds back 10 yds back (rest 1 min) sprint, 5,10,15 (rest 1 min) sprint 5,10(rest 1 min) sprint 5 yds & back (rest 1 min)

Thursday
Week 1 Lift C

A1

Cat/Cow

1 x 3

A2

T-Spine CAR

1 x 3

A3

Shoulder CAR

1 x 3

A4

Standing Hip CARs

1 x 3

A5

Split Squats

2 x 1 @ 0:30

A6

Band Pull-Aparts

2 x 15

A7

Yoga Push-Ups

2 x 8

B1

Clean Complexs

3 x 4

B2

Depth Jumps

3 x 5

C

BB Bench Press

5 x 0:40

D

RFESS

5 x 0:40

E1

SB Hamstring Curls

3 x 12

E2

DB Reverse Flys

3 x 12

F1

Side Planks

3 x 0:30

F2

BS Rotational Chop

3 x 10

Friday
Testing Day

Prep

A

Testing Warm-Up

Testing Day. Make sure to spend some time getting nice a warm so that we can get a true idea of where your performance is at. Jog 20yds an back Backpedal 20 yds and back Trunk Flexion/Extesion x10 Leg Swings x10ea Skip 20yd and back Skip Reactive 20 yds and back Supine Straight leg high kicks x5ea Hip Bridge x10 SL Hip Bridge x5ea Groiner Stretch x5ea hop hop drop 20 yds Hop hop lunge 20 yds shuffle 20yds and back shuffle shuffle sweep 20 yds and back Skip Lateral 20 yds and back Squat Push Lateral 5 ea Split Squat into Sprint x2 Lateral Bound into Sprint x2

B

Sprint

@ 10

C

Pro-Agility Drill

D

BB Back Squat

2 x 5

E

Bench Press

2 x 5

F

Pull-Up

G

Sprint

@ 100

Coach
coach-avatar Kenny Kallen

Football Foundational Strength (Advanced)