Pierre's Elite Performance
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Linear Speed Warm-Up
Linear Warm-Up Phase : Focus on executing each drill with proper-form and technique - 20 Yards Per Drill Full Warm-Up Drills: 1. Skip-Forward Full Arm Swing 2. Skip-Backwards Full Arm Swing 3. Skip-Forward Full Single Arm Swing 4. Skip-Backwards Full Single Arm Swing 5. Skip-Forward Half Arm Swings 6. Skip-Backwards Half Arm Swings 7. Skip-Forward Open and Close Swings 8. Skip-Forward Over and Back Swings 9. Lateral Skip- Arm Swings 10. Carioca (Hip Flips) 11. Carioca (High Knee Drive) 12. Backwards Run
Prep
B
Speed Training Warm-Up
Speed Training Linear Warm-Up Mobility Preparation (20 Yards Per Mobility Exercise) x 1 Set Each 1. Worlds Greatest Stretch 2. Quadriceps Table Top Reach (Opposite Hand/ Foot) 3. Hip Pull + Side to Side Lunge + Hip Rotation 4. Hip Hinge “ 3 Pumps” 5. Hamstring Kick Series
Speed/Agility
C
Sprint Speed Mechanic Drills
Speed Mechanic Drills Complete each drill for 2 sets x 20-30 yards Walk back for Rest or 1 minute 1.) Walking A's 2.) A-Switch 3.) A-Triple Switch 4.) A-Skip 5.) High Knee Run 6.) High Knee Butt Kicks 7.) Ankling/Dribbles 8.) Stiff Legged Pogo Jumps 9.) High Knee Tuck Jumps
D
Acel Sprint
20, 20, 30, 30
Conditioning
E
Speed Series Circuit #4
Drills: Complete 4 sets x Curved Bends 10 Yards Length & 3 Yards Width/ along with Short Slalom Sprints 8 Yards (7 Yard Spacing) x 30-45 Seconds Rest Between Sets Athletes can do 1 station, Rest and then go to the other Station. Circuit 1 Speed Station 1: Curved Bends Speed Station 2: : Sprint – “Short Slalom Sprints”
A1
Barbell Back Squat
3 x 5
A2
High Knee Tuck Jumps 2.0
3 x 5
B1
Bulgarian Split Squats
3 x 5
B2
Swiss Ball Hamstring
3 x 10
C1
Bench Iso Adductor Hold (Option 1 & 2)
3 x 20
C2
Adductor Raises
3 x 20
C3
Calf Raises to Calf Walk
3 x 20
A
Chin-Ups
8, 8, 6, 6
B1
Standing DB Shoulder Press
3 x 8
B2
DB Row
3 x 12
C1
Push-Ups 2.0
3 x 20
C2
DB or Band Bicep Curls
3 x 20
C3
Band Pull-A-Parts
3 x 20
Prep
A
Skip Series Warm-Up
Complete 1 Set Per Drill x 10-20 Yards in Distance and Rest 10 Seconds Between Drills 1.) Full Arm Swings Forward & Backwards 2.) Full Single Arm Swings Forward & Backwards 3.) Open and Close Swings Forward & Backwards 4.) Lateral Side Shuffle Arm Swings 5.) Carioca (Small & Big) 6.) Backwards Run 7.) Leg Swing Series
Prep
B
45 Degree Lateral Plyo (COD) Series
Drills (NO BANDS NEEDED) Complete 1 Set x 5 Reps Per Leg with 20 to 60 seconds Rest 1.) Lateral Push Step 2.) Dynamic Lateral Push Step (Outside Leg Attacks) 3.) Lateral Skater Jump (Stick Jump - Continuous) 4.) Dynamic Lateral Skater Jump (Continuous) 5.) Crossover Push-Step 6.) Crossover Skater Bound
Speed/Agility
C
Speed Series Circuit
Circuit #1 Complete 2 Sets x 20 Yards (5 Yard Spacing) Resting 30-45 Seconds Between Sets Speed Station 1: Sprint - "Head Checks" Speed Station 2: Sprint - 45 Degree Cuts Circuit #2 Complete 2 Sets x 20 Yards (5 Yard Spacing) Resting 30-45 Seconds Between Sets Speed Station 1: Lateral Shuffle "Reverse Pivot Turn" Speed Station 2: Lateral Shuffle - 45 Degree Cuts Circuit #3 Complete 2 Sets x 20 Yards (5 Yard Spacing) Resting 30-45 Seconds Between Sets Speed Station 1: Backwards Crossover Sprint Speed Station 2: Backwards Crossover - 45 Degree Cuts
D
Plyo-Curved Sprints
A
Side Lunges
4 x 5
B1
DB Bench Press
B2
Barbell Inverted Row
3 x 10
C1
Explosive Landmine Twist
3 x 10
C2
Med Ball Rotational Throw
3 x 10
D
Side Lying Inner Groin Leg Raises
3 x 20
Prep
A
Linear Speed Warm-Up
Linear Warm-Up Phase : Focus on executing each drill with proper-form and technique - 20 Yards Per Drill Full Warm-Up Drills: 1. Skip-Forward Full Arm Swing 2. Skip-Backwards Full Arm Swing 3. Skip-Forward Full Single Arm Swing 4. Skip-Backwards Full Single Arm Swing 5. Skip-Forward Half Arm Swings 6. Skip-Backwards Half Arm Swings 7. Skip-Forward Open and Close Swings 8. Skip-Forward Over and Back Swings 9. Lateral Skip- Arm Swings 10. Carioca (Hip Flips) 11. Carioca (High Knee Drive) 12. Backwards Run
Prep
B
Speed Training Warm-Up
Speed Training Linear Warm-Up Mobility Preparation (20 Yards Per Mobility Exercise) x 1 Set Each 1. Worlds Greatest Stretch 2. Quadriceps Table Top Reach (Opposite Hand/ Foot) 3. Hip Pull + Side to Side Lunge + Hip Rotation 4. Hip Hinge “ 3 Pumps” 5. Hamstring Kick Series
Speed/Agility
C
Sprint Speed Mechanic Drills
Speed Mechanic Drills Complete each drill for 2 sets x 20 yards Walk back for Rest 30 seconds to 1 minute 1.) Walking A's 2.) A-Skip 3.) High Knee Run 4.) High Knee Butt Kicks 5.) Power Skips 6.) Stiff Legged Pogo Jumps 7.) High Knee Tuck Jumps
Speed/Agility
D
Acceleration Hill Sprint Series
*Complete each drill set before moving on to the next one 45 Seconds Rest after each drill & 2-3 Minute Rest between sets 1.) Hill Linear Sprint: 3 Sets x 20 Yards 2.) Hill Backpedal Sprint: 3 Sets x 20 Yards 3.) Hill Lateral Shuffle: 3 Sets (2 Each Way) x 20 Yards 4.) Hill Crossover Sprint: 3 Sets (2 Each Way) x 20 Yards 5.) Hill Single Leg Bound: 2 Sets x 20 Yards 6.) Hill Lateral Skater Bound: 2 Sets x 20 Yards
