NextLevelSC
Don't lose a step or become vulnerable to injury this season by continuing to train! Build strength and improving speed and agility with this in-season training program!
What's included:
Two 30-45 minute full body strength training days
One acceleration and speed day*
One change of direction and agility day*
*Speed or Agility can be done prior to a strength workout!
Game day guidelines, from a pre-game warmup routine to post-game recovery protocols
Recovery day guidelines, from steady state recovery to foam rolling, joint care, and stretching
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Body Weight
B
Body Weight Warmup A
1 x 2:00
C1
Snap Down/ Box Jump/ Depth Landing
2 x 3
C2
Overhead MB Slam
2 x 3
D1
Farmer Split Squat
3 x 5
D2
1 Arm DB Row-Unsupported
3 x 5
E1
Barbell Pin Press Bench
3 x 5
E2
Stability Ball Plank
3 x 0:15
F
90-90 Breathing
1 x 10
A
Body Weight Warmup B
1 x 5:00
B
Track Specific Sprint Prep
1 x 10:00
C
Cat and Mouse Partner Sprints: Static Starts
1 x 6 @ 10
D
20-Yard Dash
1 x 3
E
90-90 Breathing
1 x 10
A
Body Weight Warmup A
1 x 5:00
B
Change of Direction Specific Dynamic Warmup
1 x 5:00
C
15x5 Change of Direction
1 x 6
D
Reactive Agility: Circle Tag
1 x 6
E
90-90 Breathing
1 x 10
A
Body Weight
B
Body Weight Warmup B
1 x 2:00
C1
Snap Down to Lunge Jump
2 x 3
C2
Seated Start Broad Jump
2 x 3
D1
Deadlift
3 x 5
D2
Kneeling Alternating KB Press
2 x 5
E1
Weighted Chin-Up
3 x 5
E2
Quadruped Plank Swaps
2 x 5
F
90-90 Breathing
1 x 10
A
Flow Movement Prep
1 x 10:00
B
Steady State Recovery
1 x 30:00
C
90-90 Breathing
1 x 2:00
D1
Foam Roll Calves
1 x 6
D2
Foam Roll Quads
1 x 6
D3
Foam Roll Adductors
1 x 6
D4
Foam Roll Glute / Ankle Over Knee
1 x 60
D5
Foam Roll Back
1 x 5
D6
Foam Roll Lats / Under Armpit
1 x 6
E1
Neck CARs
1 x 5
E2
Shoulder CARs
1 x 5
E3
Quadruped Hip CARs
1 x 5
E4
Knee CARs
1 x 5
F1
90-90 Breathing
1 x 10
F2
Dead Hang
1 x 30
F3
RFE Hip Flexor Stretch
1 x 30
F4
Elevated 90/90 Hip Mobility
1 x 30
F5
1 Leg Downward Dog
1 x 30
F6
Seated Straight Leg Groin Stretch
1 x 30
A
90-90 Breathing
1 x 10
B1
Next Level Warm Up
1 x 10:00
B2
Change of Direction Specific Dynamic Warmup
1 x 2:00
B3
20 Yard sprint
1 x 1 @ 20
C1
90-90 Breathing
1 x 2:00
C2
Foam Roll
1 x 5:00
C3
Aerobic Flush (BPM under 140)
1 x 15:00
C4
RFE Hip Flexor Stretch
1 x 30
C5
Elevated 90/90 Hip Mobility
1 x 30
C6
1 Leg Downward Dog
1 x 30
C7
Seated Straight Leg Groin Stretch
1 x 30
A
Flow Movement Prep
1 x 10:00
B
Steady State Recovery
1 x 30:00
C
90-90 Breathing
1 x 2:00
D1
Foam Roll Calves
1 x 6
D2
Foam Roll Quads
1 x 6
D3
Foam Roll Adductors
1 x 6
D4
Foam Roll Glute / Ankle Over Knee
1 x 60
D5
Foam Roll Back
1 x 5
D6
Foam Roll Lats / Under Armpit
1 x 6
E1
Neck CARs
1 x 5
E2
Shoulder CARs
1 x 5
E3
Quadruped Hip CARs
1 x 5
E4
Knee CARs
1 x 5
F1
90-90 Breathing
1 x 10
F2
Dead Hang
1 x 30
F3
RFE Hip Flexor Stretch
1 x 30
F4
Elevated 90/90 Hip Mobility
1 x 30
F5
1 Leg Downward Dog
1 x 30
F6
Seated Straight Leg Groin Stretch
1 x 30
