Acheev

Coach
Kenny Kallen

Features
1 sessions per week
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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 3

A3

T-Spine CAR

1 x 3

A4

Standing Hip CARs

1 x 3

A5

KB Swing

2 x 10

A6

Groiner Stretch

2 x 5

A7

KB Goblet Squat

2 x 10

B1

Hang Power Snatches

6 x 2

B2

Countermovement Jump

3 x 2

C

BB Deadlift

4 x 4

D1

Box Step Up

4 x 8

D2

DB SA Row

4 x 8

E1

Dips

E2

Ab Rollout

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

Starting Speed

B

Acceleration Circuit to build on starting speed from last block building to transitional speed in this block. Focus is still on start but more from 10-20yd distance. Develop that breakaway speed. Make sure to focus on the quality of the movement. If you want to get faster, you have to practice running as fast as you can. Complete each exercise before moving to the next. Rest a little between exercises. Strive to make every rep as explosive as possible. Will need a box or bench ad a sled or this band for today. Box Blast x5ea Banded or Sled Sprint 10 yds (50-75%BW) 20 yd sprint 5 rounds every 3 minutes

200m

C

Here is where we build speed capacity. Meaning our ability to hold faster speeds for longer to out run the competition. 2x200m *Rest 3:00 Goal is to keep all times within 5-10 seconds of each other.

Tuesday
Week 1 Lift B

A1

Cat/Cow

1 x 3

A2

Shoulder CAR

1 x 3

A3

Standing Hip CARs

1 x 3

A4

Box Jumping

2 x 10

A5

Inchworms

2 x 6

A6

KB Deadlift

2 x 10

B

Split Jerks

6 x 2

C

MB Bomb

3 x 3

D

BB Bench Press

4 x 4

E1

SL RDL

4 x 8

E2

HK SA OH Press

4 x 8

F1

Pull-Up

F2

Reverse Crunch Hanging

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

B

3 Cone Drill

Reactive Agility

C

Lateral Lunge x3ea Crossovover lunge x3ea Dropstep Lunge x3ea RXN Box x:20 5 rounds every 3 min

Thursday
Week 1 Lift C

A1

Cat/Cow

1 x 5

A2

Shoulder CAR

1 x 3

A3

T-Spine CAR

1 x 3

A4

Standing Hip CARs

1 x 3

A5

Split Squats

2 x 0:30

A6

Yoga Push-Ups

2 x 6

A7

Band Pull-Aparts

2 x 15

B1

Hang Cleans

6 x 2

B2

Broad Jump CM

3 x 3

C

BB Back Squat

4 x 4

D1

SL Squat to Bench

4 x 8

D2

HK SA Pulldown

4 x 8

E1

Push-ups

E2

V-Up

Friday
Testing Day

Prep

A

Dynamic Warm-Up (Accel)

Line Hops x20 SL Line hops x10 ea fast feet x10 ea Jog 20yds & Back Back Pedal 20yds & back Trunk Flexion & Extension x 10 Leg Swings x10ea Skip x 20yds & Back Reactive Skip 20yds & Back Backwards Skip 20 yds & back Knee Hugs x10 yds High Knees x 10 yds Quad Stretch x10 yds butt kickers x10 yds Groiner Stretch 10 yds Hop Hop Drop x10 yds hop hop drop to lungh alternating x20 yds Glute Bridege x10 SL Glute bridge x5 ea streaight leg high kicks x10 ea Straight leg shuffle x20 yds straight leg skip x20 yds broad jump x 10 yds SL Broad Jump x 5 ea Quadruped Hip ABD x10 Quadruped Hip Ext x10 5 squat to 10 yd sprint 5 jump squat to 10 yds sprint 5 tuck jump to 10yd sprint

B

Sprint

@ 40

C

BB Back Squat

10, 8, 6, 4, 2, 1, 1, 1

D

BB Bench Press

10, 8, 6, 4, 2, 1, 1, 1

E

Pull-Ups

F

Sprint

@ 400

Coach
coach-avatar Kenny Kallen

Football Pre-Season (Advanced)