UNIT Training
1 sessions per week
Must use App app to view and log training
Program Training
A
Broad Jump
1, 1, 2, 2, 3, 3
B1
Heavy Sled March
4 x 7
B2
Sub Max Effort Build Ups
4 x 30 @ 70, 80, 90, 95 %
C1
Heavy Resisted Accel
2 x 10 @ 50 %
C2
Light Resisted Accel
2 x 15 @ 30 %
C3
Acceleration
2 x 20
D
Extensive Pogo Hop
3 x 30
A
Seated Box Jump
3 x 5
B
Power Clean
3 x 4 @ 65 %
C1
Squat
1 x 5 @ 7
C2
Squat Giant Set
1 x 15 @ 20 %
D
BB RDL
2 x 5 @ 3
E
Walking Lunge
2 x 9 @ 3
F
Seated Calf Raise
2 x 10 @ 2
A
Explosive Push Up onto Box
3 x 5
B1
BB Overhead Press
1 x 4 @ 7
B2
BB Overhead Press (Giant Set)
1 x 12 @ 15 %
C1
Bench Press
1 x 4 @ 7
C2
Bench Press Giant Set
1 x 12 @ 15 %
D
Row Variation
2 x 6 @ 2
E1
Pull Ups
2 x 10
E2
Dips
2 x 10
F1
Biceps (Anyhow)
2 x 10 @ 1
F2
Triceps (Anyhow)
2 x 10 @ 1
A1
Heavy Sled March
4 x 7
A2
Sub Max Effort Build Ups
4 x 30 @ 70, 80, 90, 95 %
B
Sub Max Fly In
3 x 30 @ 10
C
Hurdle Hop w/Pause in Landing
3 x 5
D
Tempo Runs
3 x 80 @ 80 %
A
Approach Box Jump
5 x 5
B
Clean + Block Clean
3 x 3 @ 70 %
C1
Front Squat
1 x 6 @ 7
C2
Front Squat
2 x 8 @ 20 %
D
Nordic Curl
2 x 8
E
Standing Calf Raise
2 x 10 @ 1
A
Explosive Push Up onto Box
3 x 5
B1
BB Overhead Press
1 x 8 @ 7
B2
BB Overhead Press
2 x 10 @ 20 %
C
Pull Ups
3 x 10 @ 2
D1
Single Arm DB Bench Press
2 x 10 @ 2
D2
Single Arm Row
3 x 10 @ 2
E
DB Muscle Snatch
2 x 10 @ 2
F1
Biceps (Anyhow)
2 x 10 @ 1
F2
Triceps (Anyhow)
2 x 10 @ 1
A
Zone 2 Cardio
1 x 30:00 @ 60:00
