Cam McDonald Training
Field Sports, Hockey, Power Sports , General Fitness, Speed, Functional Fitness, Strength & ConditioningGet athletic again!
You don't stop being athletic because you get older, you stop being athletic because you don't expose yourself to athletic movements anymore.
This program is progressively structured to get you athletic again.
Sprint 2x per week
Lift 2x per week
Become More Resilient
Build Capacity to Perform
Play
1 sessions per week
Must use App app to view and log training
Program Training
A
Warmup A
B
Broad Jump - Stick Landings
3 x 3
C
MB 4 Step Acceleration
2 x 2
D
Banded 7 Step Acceleration
2 x 2
E
Hill Sprint
20, 20, 30, 30
F
Sprint
2 x 10
A
Lower Body Warmup
B
MB Rocker Box Jump
3 x 5
C
Back Squat
3 x 8
D
Deficit RDL
3 x 8
E1
Landmine Rotation - Tall Kneeling
3 x 10
E2
Hanging Frog Raise
3 x 10
E3
Copenhagen Side Plank
3 x 15
A
Upper Body Warmup
B
Plyo Pushup - Bench
3 x 4
C
Barbell Bench Press
3 x 8
D1
Chin-ups
D2
Incline DB Press - Feet Up
3 x 8
E1
DB Hammer Curls
3 x 15
E2
Dips
A
Warmup B
B
Wall Iso
2 x 10
C
Wall Iso + Knee Drive
2 x 5 @ 5
D
Wall Iso + Loaded Hip Drive
2 x 5
E
Wall Iso + Loaded Hip Drive to Switch
2 x 5
F
Cone Jumps/Hops - Stick Landings
3 x 2
G
Build-Up Sprints
20, 20, 30, 30, 40, 40
H
MB Reverse Scoop Toss
2 x 5
I
MB Bounds - Travelling
2 x 5
A
Air Bike Sprints
B
Air Bike Sprints
C1
Split Squat Isometric
2 x 30
C2
Standing Calf Isometric
2 x 5 @ 6
D1
Standing Single Arm DB Row
3 x 10
D2
Seated Hamstring Curl
3 x 10
D3
Seated Calf Isometric
2 x 5 @ 6
