Acheev

Coach
Kenny Kallen

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

sample week banner image
phoneMockup
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

Countermovement Jump

6 x 2

B2

Squat Jump (non-countermovement)

3 x 2

C

BB Hip Thrust

4 x 4

D1

Walking Lungers

4 x 8

D2

DB SA Row

4 x 8

E1

Dips

E2

Ab Rollout

Monday
Week 1 Speed Day 

A1

Hop Hop Drop

1 x 10

A2

Hop Hop Lunge Drop Alt.

1 x 10

A3

Hip Bridge

1 x 10

A4

Single Leg Hip Bridge

1 x 10

A5

Supine Straight Leg High Kick

1 x 10

A6

Straight Leg Shuffles

1 x 20

A7

Straight Leg Skip

1 x 20

A8

Broad Jump CM

@ 10

A9

Broad Jump Single Leg

@ 10

A10

Quadruped Hip Abduction

1 x 10

A11

Quadruped Hip Extension

1 x 10

A12

Air Squat to Sprint

1 x 5 @ 10

A13

Squat Jump to Sprints

1 x 5 @ 10

A14

Tuck Jump into Sprint

1 x 5 @ 10

A15

Line Hops

1 x 20

A16

Single Leg Line Hops

1 x 10

A17

Fast Feet

1 x 10

A18

Jogs

1 x 20

A19

Backpedals

1 x 20

A20

Trunk Flexion & Extension

1 x 10

A21

Standing Leg Swings

1 x 10

A22

Skip

1 x 20

A23

Skip Reactive

1 x 20

A24

Skip Backwards

1 x 20

A25

Knee Hug Walking

1 x 10

A26

High Knees

1 x 30 @ 10

A27

Buttkicks

1 x 10

A28

Groiner Stretch Walking

1 x 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

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

B

Hurdle Hops w/Pause

6 x 2

C

Hurdle Hops Continuous

3 x 3

D

Push-ups

4 x 4

E1

BB Goodmorning

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

Reactive Agility

B

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

C

3 Cone Drill

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

Seated Jump

6 x 2

B2

Depth Jumps

3 x 3

C

Air 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

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

@ 40

C

Air Squat

3 x 0:30

D

Push-ups

3 x 5

E

Pull-Up

F

Sprint

@ 400

Coach
coach-avatar Kenny Kallen

Football Pre-Season (Beginner)