Coach Shane Miller
Features
4 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Activation
For Completion
Speed Circuit
B
4 Rounds 30s Pogo Jumps 20y Power Skip 10y Hurdle step over drill (can do w/o hurdles)
Speed
C
4x 20y Broad Jump Repeats 4x 40y Belly Sprint 4x 60y Sprint EMOM (Every Minute On the Minute start a new sprint)
A
Heroic Warm-up
For Completion
B
Speed Ladder
1 x 5:00
Lateral Power Circuit
C
4 Rounds 10e Lateral Bound (20 reps total) 10e Lateral Bound Repeats (10 each direction)
D
Pro-Agility Drill
For Completion
E
4 Cone Box Drill
For Completion
F
Shuttle Sprint
For Completion
A
Body Weight
B
Dynamic Activation
For Completion
Plyo Power Circuit
C
4 Rounds 20y Single Leg Bound (each leg) 20y Alternate Bound for Speed
D
40y Build Up
E
Flying 20s
For Completion
F
Hill Sprints
For Completion
A
Heroic Warm-up
For Completion
B
Quick Feet
For Completion
C
L Drill
For Completion
D
Z Drill
For Completion
Power/Agility Circuit
E
6 Rounds 10 Burpee Broad Jump immediately into a 15-10-5 shuttle sprint give yourself 60-120 seconds rest so you can be explosive
