The Dad Bod Chronicles
Soccer, Football , Basketball, Track & Field, Functional Training, Plyometrics, Lacrosse, Baseball , VolleyballHumans were meant to run, hop, jump, skip, and sprint. This program will help you build the base for faster sprinting and higher jumping through progressive plyometrics and sprinting complimented by accessory exercises. Whether you are looking to sprint and jump again after a long absence, or you are getting ready for your next sports season, this program is for you.
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
DBC plyo and sprint Basics 1.0 Warmup
Warmup 3 sets (10 yards of each- 60-70% intensity) pogo hops single leg pogo hops (5yd/side) power skips A skips and B skips
B
Deep tier squat hops
3 x 10
C
box drop and stick
3 x 5
Circuit
D
Sprint work: building capacity for top end speed and building hamstring strength 10 yard empty sled push sprint OR Hill sprint x6-8 reps 70-80% Effort rest :45-1:00 between efforts
Conditioning
A
DBC Plyo and Sprint Basics 1.0 warmup 2
warmup 3 sets 60-70% intensity lateral skater jumps + stick x5/side straight leg bounds x10 yards alternating pogo hops x20 total A skips and B skips
B
Deep tier lunge hops
3 x 10
C
Seated Box Jump
5 x 3
D
half kneeling sprint start
3 x 10
Conditioning
A
DBC plyo and sprint basics 1.0 warmup 3
Warmup 3 sets rest as needed 10 rocking calf raises body weight only 10 band good mornings 10 glute bridges on floor
B
Glute bridge ISO hold
3 x 1 @ 0:20
C
GHR on GHD
3 x 5
D
seated band hamstring curl
3 x 10
E
Russian KB Swing
3 x 15
F
seated calf raise DB on thigh
3 x 15
