OTM Performance
4 sessions per week
Must use App app to view and log training
Program Training
A1
Fast March
1 x 6
A2
Fast Arms
1 x 6
A3
Retro Fast March
1 x 6
A4
A Skip
1 x 6
A5
Retro A Skips
1 x 6
A6
Super High Knees
1 x 6
A7
Fast High Knees
1 x 6
A8
Short Prime Times
1 x 6
A9
Prime Times
1 x 6
A10
Bent Knee Prime Times
1 x 6
A11
Pogo Hops
1 x 5
A12
Speed Bounds
1 x 6
A13
Fake Hurdle Hops
1 x 5
A14
Split & Rip
1 x 30
B
10yd fly
2 x 10
C1
Concentric Trap Bar Deadlift
3 x 2 @ 85 %
C2
Rocker Jumps
3 x 3
D1
Push Press
3 x 3
D2
Hollow Hold
3 x 0:30
A1
Fast March
1 x 6
A2
A Skip
1 x 6
A3
Super High Knees
1 x 6
A4
Short Prime Times
1 x 6
A5
Prime Times
1 x 6
A6
Bent Knee Prime Times
1 x 6
A7
Pogo Hops
1 x 5
A8
Speed Bounds
1 x 6
A9
Fake Hurdle Hops
1 x 5
A10
Split & Rip
1 x 30
B1
Boom Booms
1 x 6
B2
Boom Boom Booms
1 x 6
B3
Wickets - Circuit
7 x 24
B4
Long Walkover Lunges
1 x 6
B5
Walkover Lunges
1 x 6
B6
Rocket Lunge
1 x 6
C1
Concentric Trap Bar Deadlift
3 x 2 @ 85 %
C2
Plyo Push-Up
3 x 5
D1
DB Snatch
3 x 3
D2
Spring Ankle 4 (level 1)
3 x 30
A
Walk
1 x 30:00
A1
Fast March
1 x 6
A2
Fast Arms
1 x 6
A3
Retro Fast March
1 x 6
A4
A Skip
1 x 6
A5
Retro A Skips
1 x 6
A6
Super High Knees
1 x 6
A7
Fast High Knees
1 x 6
A8
Short Prime Times
1 x 6
A9
Prime Times
1 x 6
A10
Bent Knee Prime Times
1 x 6
A11
Pogo Hops
1 x 5
A12
Speed Bounds
1 x 6
A13
Fake Hurdle Hops
1 x 5
A14
Split & Rip
1 x 30
B
10yd fly
2 x 10
C1
Concentric Trap Bar Deadlift
3 x 2 @ 85 %
C2
Single Leg Rocker Steps
3 x 3
D1
Plyo Inverted Row
3 x 5
D2
Weighted Dead Bug
3 x 10
A1
Fast March
1 x 6
A2
A Skip
1 x 6
A3
Super High Knees
1 x 6
A4
Short Prime Times
1 x 6
A5
Prime Times
1 x 6
A6
Bent Knee Prime Times
1 x 6
A7
Pogo Hops
1 x 5
A8
Speed Bounds
1 x 6
A9
Fake Hurdle Hops
1 x 5
A10
Split & Rip
1 x 30
B1
Boom Booms
1 x 6
B2
Boom Boom Booms
1 x 6
B3
Wickets - Circuit
7 x 24
B4
Long Walkover Lunges
1 x 6
B5
Walkover Lunges
1 x 6
B6
Rocket Lunge
1 x 6
C1
Concentric Trap Bar Deadlift
3 x 2 @ 85 %
C2
Vertical Jump
3 x 3
D1
Clapping Push-Up
3 x 5
D2
Spring Ankle 3 (level 1)
3 x 30
A
Walk
1 x 30:00
A
Walk
1 x 30:00
