Tim Riley Training

Coach
Tim Riley

Features
0 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 10-week program
Sunday
Acceleration

Prep

A

Dynamic Warm Up

Complete the following on a soft surface without shoes, if possible. Easy jog 4x30s Air Squats x10 Lunges x5/side Hip Hinges x10 Side Lunges x5/leg 1-Leg Hinges x5/leg Lateral Leg Raises x5/leg Butt Kicks x20yds High Knee Switches x20 Stiff Leg Pops x10 forward + x10 backward High Feet x20yds High Feet adding speed 2x20yds Easy Hops x20yds High Skups x6 Put shoes on... Stiff Leg Run x20yds easy + 20yds long Sprint at 80% effort x20yds Sprint at 90% effort x20yds

B

Power Skips for Height

1 x 30

C

Power Skips for Distance

1 x 30

D1

Resisted Sprints

6 x 10

D2

Max Effort Sprints

6 x 20

E

Tuck Jumps

3 x 10

F

Repetitive Broad Jumps

3 x 5

Sunday
Squat Focus

A1

Heel Elevated Squat

3 x 5

A2

Seated Box Jump

3 x 5

B

Heel Elevated Squat

1 x MAX

C1

Barbell Hip Thrust

3 x 12

C2

Deficit DB Reverse Lunge

3 x 12

D1

90/90 Single leg bridge

D2

DB Single leg seated calf riase

3 x 15

E1

Foam Roller Bridge

2 x 30

E2

Side Plank w/ Reach Through

Tuesday
Upper Push Focus

Prep

A

Upper Body Warm Up (Push)

Complete 3 sets of the following: Push Up to Toe Touch x3 each way Rainbow Med Ball Slam x4 each side Cross Crawl x20yds Bench Plyo Push Ups x4

B1

Barbell Bench Press

3 x 5

B2

DB reverse fly

3 x 15

C

Barbell Bench Press

1 x MAX

D1

Deficit Push Up

D2

Alternating DB Chest Supported Row

3 x 12

E1

Dumbbell Alternating Hammer Curl

2 x 15

E2

Chest Supported Incline DB Lateral Raise

2 x 15

E3

DB Russian twist

2 x 15

Thursday
Cheat Code Max Velocity

Prep

A

Dynamic Warm Up

Complete the following on a soft surface without shoes, if possible. Easy jog 4x30s Air Squats x10 Lunges x5/side Hip Hinges x10 Side Lunges x5/leg 1-Leg Hinges x5/leg Lateral Leg Raises x5/leg Butt Kicks x20yds High Knee Switches x20 Stiff Leg Pops x10 forward + x10 backward High Feet x20yds High Feet adding speed 2x20yds Easy Hops x20yds High Skips x6 Put shoes on... Stiff Leg Run x20yds easy + 20yds long Sprint at 80% effort x20yds Sprint at 90% effort x20yds

B

Power Skips for Height

1 x 30

C

Power Skips for Distance

1 x 30

D

Max Effort Sprints

6 x 30

E

Medium Hops

3 x 10

Thursday
Hinge Focus

A

Seated Hurdle Hops

3 x 4

B

Hang Clean/Power Clean/Clean Pull

3 x 3

C1

Banded Box Squats

3 x 5

C2

Med Ball Lateral Lunge Jump

3 x 3

D1

Staggered Stance RDL

3 x 12

D2

BW sissy squat

E1

Active Copenhagen

3 x 15

E2

BW standing single leg calf raise

F

Iso lunge hold

1 x 0:30

Friday
Upper Pull Focus

Prep

A

Upper Body Warm Up (Pull)

Complete 3 sets of the following: Push Up to Toe Touch x3 each way Med Ball Slam x5 Cross Crawl x20yds Bench Plyo Push Ups x4 Rest 90s between sets.

B

Weighted Chin Up

3 x 5

C

Chin Up

1 x MAX

D1

DB Single arm bench row

3 x 12

D2

Alternating DB Incline Press

3 x 12

E1

Bench dip

E2

Dumbbell Incline Alternating Curl

2 x 15

E3

Weighted overhead sit up

2 x 15

Saturday
Rest Day
CHEAT CODE MINIMAL EQUIPMENT **4 Days a Week**