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
FeaturesA
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
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
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
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