Field Sport Athlete - Can't make training program
TMC Performance, Kevin Coach, Owner-Operator
This is built for serious athletes who take their field or court sports seriously and who are away from home, on business trips or similar.
You would want to be well trained with good experience in S&C and already in decent shape.
This is 2 days gym, 2 days running.
You can manipulate the days any way you want, sessions can be moved around.
We also have added 2 bonus days, a post game restoration session and a mid week restoration Session
A
McGill Big 3
B1
Pogo Hops
2 x 20 @ 20
B2
Ankle hops
2 x 20 @ 20
B3
Lateral Line Hops
2 x 20 @ 20
B4
Diagonal Hops
2 x 20 @ 20
C1
Barbell RDL
1 x 60 @ 75 %
C2
Back Squat
1 x 60 @ 75 %
C3
Bat Wings
1 x 60 @ 75 %
C4
Weighted Push Ups
1 x 60 @ 75 %
D1
HICT Spin Bike
D2
Step-Ups
D3
Walking Lunges
A1
Isometric Strength Full Body Circuit
3 x 3 @ 5
A2
Foam Roll
1 x 0:30
B
Altis Skip WU
Conditioning
C
800m Run
Easy run/jog
D1
Vo2 Max Accumulation Runs
5:00, 4:00, 3:00, 2:00, 1:00, 1:00, 1:00, 1:00, 1:00, 1:00 @ 2:30, 2:00, 1:30, 1:00, 0:30, 0:30, 0:30, 0:30, 0:30, 0:30
D2
Rest
1 x 5:00
A1
Quadruped Breathing
2 x 5
A2
Pull Over Breathing
2 x 5
A3
Modified Plank Breathing
2 x 5
A4
Deep Squat Breathing
2 x 5
B
Blood Flow Restoration Circuit 1
C1
Pigeon Stretch
C2
Active Banded Hamstring Stretch
C3
Iso Squat - Hip/Ankle Mobility
A1
Hex Bar Deadlift
3 x 5 @ 8
A2
Bench Press
3 x 5 @ 8
A3
Bulgarian Split Squat
3 x 5 @ 8
A4
Tempo Ring Rows
3 x 5 @ 8
B1
Front Rack Walking Lunge
3 x 1 @ 60
B2
Squat Jump
3 x 6
C1
Rapid Eccentric-Isometric RDL
4 x 5 @ 5
C2
Triple Response Broad Jump
4 x 1
D1
Bench Press
3 x 5 @ 60 %
D2
Hand Release Push-Up
3 x 10
D3
Ring Rows
3 x 15
D4
Lying Handcuffs
3 x 10
A
Tempo/Acceleration Running Warm Up 1
B1
Mountain Climber
3 x 8 @ 20
B2
Deceleration Sprint
3 x 10
B3
Boom-Booms to Sprint
3 x 20
B4
Belly Sprint
3 x 20 @ 20
C
Change of Direction Speed Drill
D
Sprint
6 x 30 @ 7, 8, 9, 10, 10, 10
E1
Tempo Run @60-70%
5 x 100 @ 50, 50, 50, 50, 100
E2
Tempo Run @60-70%
4 x 100 @ 50
E3
Tempo Run @60-70%
3 x 100 @ 50
F
Sport-specific skill work
A1
Ankle Dorsi-Planter Flexion Combo
1 x 8
A2
Ankle Windshield Wipers
1 x 15
A3
Lateral Lunge
1 x 8
A4
Lunge Matrix
1 x 1
A5
Thoracic Twists Prone
1 x 12
A6
Rotational Squat (Hip Mobility - Hamstring Dominant)
1 x 8
A7
Supinated Wall Slides
1 x 12
A8
Worlds Greatest Stretch
1 x 6
A9
Bench-Dowel Thoracic Spine Mobilization
1 x 12
A10
90/90 Hip Flow
1 x 10
B1
Isometric Lateral Glute Bench
2 x 8
B2
Eccentric Single Leg Box Bridge
2 x 5 @ 5
B3
Hip Flexor Prone Strength
2 x 8
B4
Bench groin Dips
2 x 8
C1
Walk
1 x 100
C2
Tempo Run @60-70%
1 x 100 @ 20
