New Breed Athletics
Football , Baseball , Basketball, Soccer, Softball, Lacrosse, Field Sports, RugbyThe GPP phase focuses on a high frequency,
high volume and medium intensity training
structure, aimed at providing a wide breadth
of training from which you progress training
throughout the year.
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower Body Warm p
Squat to Stand x20 Frankenstein Walk x10 yards Banded Hip Extension x10 Bear Crawl Backwards x10 yards Walking Lunges with twist x5 each side Broad Jumps x5
Prep
B
Ankle Circuit
Knee to wall stretch 2 30s E/L Body Weight Skipping 2 30s Body Weight SL Bosu Drivers 2 30s E/L Body Weight Star Hop & Hold 2 30s E/L Body Weight Bosu SL Squat 2 8 E/L Body Weight Bosu Step off 2 5 E/L Body Weight Sprint Stops 2 8 E/L Body Weight
Prep
C
Knee Circuit
i) Pistol Squat [ 3 sets x 12 reps each leg] ii) Box Step Ups [ 3 sets x 8 reps each leg] iii) Side Plank / Abduct [ 3 sets x 30s holds] iv) Single Leg Bridge [ 3 sets x 12 reps each leg] v) Overhead Lunge [ 3 sets x 12 reps each leg] vi) Wall Squat Sta [ 3 sets x 60s holds] vii) Lateral Lunge [ 3 sets x 12 reps each leg] Hold
D
Box Squat
3 x 12
EDT Circuit
E
Max Rounds for 5 minutes 1) Weighted Step Ups x5/5 2) Barbell RDL's x5
Circuit
F
AS Fast As Possible 1A) Toes to Bar x12/10/8/6/4 1B) KB Swings 20/18/16/12/10
Tempo Run Circuit
A
Tempo Runs (5 Push-Ups,10 Sit-Ups) 2x6x100 Yards
Finisher Circuit
B
10min AMRAP: 5 Hang Power Cleans @70/50kg 6 Box Jumps @24/20” 7 Strict Pull Ups 8 Shoulder Ups
Recovery
A
Healthy Hamstrings Circuit
Hamstring Eccentric Nordics 2x5 Romanian Dead-lift [3 sets x 8 reps #progressive] Death-march [3 sets x 8 reps each leg #progressive] Roman Chair ISO Hamey [3 sets x 3 reps each side #progressive] **Aim to achieve 50-60% Body Weight**
Recovery
B
Knee Circuit
i) Pistol Squat [ 3 sets x 12 reps each leg] ii) Box Step Ups [ 3 sets x 8 reps each leg] iii) Side Plank / Abduct [ 3 sets x 30s holds] iv) Single Leg Bridge [ 3 sets x 12 reps each leg] v) Overhead Lunge [ 3 sets x 12 reps each leg] vi) Wall Squat Sta [ 3 sets x 60s holds] vii) Lateral Lunge [ 3 sets x 12 reps each leg] Hold
Recovery
C
Ankle Circuit
Knee to wall stretch 2 30s E/L Body Weight Skipping 2 30s Body Weight SL Bosu Drivers 2 30s E/L Body Weight Star Hop & Hold 2 30s E/L Body Weight Bosu SL Squat 2 8 E/L Body Weight Bosu Step off 2 5 E/L Body Weight Sprint Stops 2 8 E/L Body Weight
Prep
A
UPPER BODY WARM UP 1
Jumping Jacks x3 minutes 1 Arm KB Swing x10 Diagonal Band Pull aparts x20 seconds each DB Cuban x10 Bottoms Up Incline K Bell Press x10 each Med Ball Push-Ups x10 each Feet Elevated Push-Ups x10 Med Ball Chest Pass x5
Prep
B
Healthy Shoulder Circuit
GIBSON FORWARD PRESS - 2 SETS X 5 REPS PNF EXTENSIONS - 2 SETS X 5 REPS EACH ARM GIBSON STEP UP - 2 SETS X 5 REPS EACH LEG GIBSON REVERSE LUNGE - 1 SETS X 5 REPS EACH LEG GIBSON PIKE - 1 SETS X 5 REPS
Prep
C
Healthy Neck Circuit
Wall plank – 2 sets x 15-30s each position Bench Plank – 2 sets x 15-30s each position Isometric Harness Holds – 2 sets x 15s in each position Banded Rotations – 2 sets x 8 reps each side Swiss Ball Flys – 3 sets x 8 reps Viper Bear Crawl with Neck Harness – 2 sets x 2 reps each direction
D
Bench Press
3 x 12
EDT Circuit
E
Max Rounds for 5 minutes 1A) DB Shoulder Press x5 1B) Chin-Ups x5
EDT Circuit
F
Max Rounds for 5 minutes 2A) DB Rows x5 2B) D Bell Skull Crushers x5
Tempo Run Circuit
A
Tempo Runs (5 Push-Ups,10 Sit-Ups) 2x6x100 Yards
Finisher Circuit
B
5 Rounds For Time: 10 yards Heavy Sled Sprint 10 DB Clean & Jerk (5 each arm) 10 Burpees 60s Rest
Prep
A
TOTAL BODY WARM UP1
Light Jog x3 minutes Hurdle Mobility Over 2x5 each leg Shoulder Dislocate x10 Banded Hip Extension x10 Lying Y,T,W x3 each Lateral Lunge x5 each leg Push-Ups x10 Med Ball Shot Put x3 each
Prep
B
Healthy Hamstrings Circuit
Hamstring Eccentric Nordics 2x5 Romanian Dead-lift [3 sets x 8 reps #progressive] Death-march [3 sets x 8 reps each leg #progressive] Roman Chair ISO Hamey [3 sets x 3 reps each side #progressive] **Aim to achieve 50-60% Body Weight**
C
Trap Bar Deadlift
3 x 12
EDT Circuit
D
Max Rounds in 5 minutes. Incline DB Press x5 Lat Pulldowns x5
EDT Circuit
E
Max Rounds in 5 minutes 2A) Good Mornings x5 2B) Walking Lunges x5/5
Recovery
A
Healthy Shoulder Circuit
GIBSON FORWARD PRESS - 2 SETS X 5 REPS PNF EXTENSIONS - 2 SETS X 5 REPS EACH ARM GIBSON STEP UP - 2 SETS X 5 REPS EACH LEG GIBSON REVERSE LUNGE - 1 SETS X 5 REPS EACH LEG GIBSON PIKE - 1 SETS X 5 REPS
Recovery
B
Healthy Neck Circuit
Wall plank – 2 sets x 15-30s each position Bench Plank – 2 sets x 15-30s each position Isometric Harness Holds – 2 sets x 15s in each position Banded Rotations – 2 sets x 8 reps each side Swiss Ball Flys – 3 sets x 8 reps Viper Bear Crawl with Neck Harness – 2 sets x 2 reps each direction
Recovery
C
Healthy CoreCircuit
Plank Medley – 2 sets x 30-60s each position Cable Wood Chop – 2 sets x 8 each side Landmine Barbell Rotations – 2 sets x 16 reps (8 each side) Med Ball Rotational Throws – 5 sets x 2 reps (each side) Overhead Walking Lunge – 2 sets x 8 reps each leg Turkish Get Up – 2 sets x 3 reps each arm
