A sports-specific conditioning program using time domains generally accepted to fit within different sport profiles. This program is not designed to be a stand-alone program, but rather fit alongside a strength program and provide an additional conditioning component for athletes who need it! If you're looking at this, you already know that you need more conditioning work. Check out the details below and shoot us an email at aep@asphodel.fit with any questions.
A1
A-Skip
2 x 20
A2
B-Skip
2 x 20
A3
High Knee Carioca
2 x 20
A4
Inchworm
2 x 10
A5
Tuck Jump
2 x 10
A6
Stiff Leg Shuttle Run
2 x 20
B
Belly Sprint
4 x 1 @ 10
C
Flying 20s
5 x 1
D
20+20-yard
A1
Cardio
2 x 2:00
A2
Couch Stretch (Hip Flexors)
2 x 30
A3
Walking High Kicks
2 x 10
A4
Inchworm
2 x 10
A5
Tuck Jump
2 x 10
B
Shuffle
4 x 20
C
Hip Turn Pop-offs
4 x 5
D
V Drill
A
Cardio
1 x 15:00
A1
A-Skip
2 x 20
A2
B-Skip
2 x 20
A3
High Knee Carioca
2 x 20
A4
Inchworm
2 x 10
A5
Tuck Jump
2 x 10
A6
Stiff Leg Shuttle Run
2 x 20
B
Line Drills
C1
Sandbag Toss
4 x 50
C2
Explosive Side-to-side Push-up
3 x 10
A
Rest Day
For Completion
A1
Cardio
2 x 2:00
A2
Couch Stretch (Hip Flexors)
2 x 30
A3
Walking High Kicks
2 x 10
A4
Inchworm
2 x 10
A5
Tuck Jump
2 x 10
B
Banded Hip Turns
4 x 5
C1
Drop Freeze (Box Drop)
5 x 3
C2
Box Jump
5 x 5
D1
Medicine Ball Rainbow (MB Rainbows)
5 x 8
D2
Depth Plyo Push-Up
5 x 6
E1
Explosive Side-to-side Push-up
5 x 5
E2
Split Jump
5 x 5
F
Assault Bike
A
Rest Day
For Completion
This simple, yet effective program can give you the extra conditioning you need to stay ahead.
Get Sport-Specific Conditioning