Strength IQ
Welcome to Athletes Edge: The Ultimate Offseason Training Program for Field and Court Sport Athletes
As performance physical therapists, we understand the demands of field sports require a unique blend of mobility, strength, speed, and agility.
Our 4 day/week training regimen offers a combination of field and gym based sessions including resistance training, plyometrics, agility drills, and speed/acceleration training tailored to enhance your performance in the field.
Sessions can be combined or performed separately and are designed to be completed in ~90 minutes.
Get bigger, stronger, faster and crush your competition. Join Athletes Edge today and unleash your full athletic potential!
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Hip Mobility Prep Drills
1) Inchworms x 5 reps 2) World's Greatest Stretch x 3 reps/side 3) Adductor Rockbacks: x 10 reps/side 4) 1/2 Kneel OH Reach to Toe Touch x 5 reps/side 5) Over the Gate Shuffle Skips x 10/side 6) Over the Gate Hip Turn Skips x 10/side 7) Forward/Backward Leg Swings x 20 reps 8) Sideways Leg Swings x 20 reps
B
Banded Broad Jump
2 x 5
C
Broad Jump Single
2 x 3
D
Forward Bound
2 x 5
E
10 Yard Sprint Banded Lean
2 x 3
F
10 Yard Sprint - 2 Pt Start
2 x 5
A
Worlds greatest stretch
1 x 2
B1
Banded shoulder over and backs
2 x 5
B2
Inch worm
2 x 5
C
BB Bench Press
3 x 12
D1
Staggered stance DB hip hinge
3 x 15
D2
Short Lever Side Plank
3 x 45
E1
FFE SL Calf Raises
3 x 15
E2
Tall plank Shoulder taps
3 x 6
A1
Standing hip CARs
2 x 4
A2
1/2 Kneeling OVH Reach to Toe Touch
2 x 5
B
BB Box Squat
4 x 5
C
DB Bench Supported row
3 x 12
D
SA Seated DB OVH Triceps extension
2 x 15
E
Farmers Carry
3 x 25
Prep
A
Hip Mobility Prep Drills
1) Inchworms x 5 reps 2) World's Greatest Stretch x 3 reps/side 3) Adductor Rockbacks: x 10 reps/side 4) 1/2 Kneel OH Reach to Toe Touch x 5 reps/side 5) Over the Gate Shuffle Skips x 10/side 6) Over the Gate Hip Turn Skips x 10/side 7) Forward/Backward Leg Swings x 20 reps 8) Sideways Leg Swings x 20 reps
B
Forward Bound
3 x 10
C
Triple Bound
3 x 5
D
Band Drag Decel to DL Stick
2 x 5
E
Band Drag Decel to Staggered Stick
2 x 5
F
Forward Run to Base and Staggered Stance Stick
1 x 5
G
Backpedal Run to T-Stop Reaccel
1 x 3
H
Self Pop-up Ball Chase to Stick
1 x 5
Prep
A
Trunk Prep Drills
3 rounds of 5 reps of each 1) 1/2 Kneel OH Reach Sidebends 2) 1/2 Kneel OH Reach Rotations
Prep
B
Hip Mobility Prep Drills
1) Inchworms x 5 reps 2) World's Greatest Stretch x 3 reps/side 3) Adductor Rockbacks: x 10 reps/side 4) 1/2 Kneel OH Reach to Toe Touch x 5 reps/side 5) Over the Gate Shuffle Skips x 10/side 6) Over the Gate Hip Turn Skips x 10/side 7) Forward/Backward Leg Swings x 20 reps 8) Sideways Leg Swings x 20 reps
Prep
C
Track Drill Warm-up
3 rounds of 10 yards 1) Skips 2) Pop and Switch 3) Stepover Run Buildups
D
Frog Jumps
3 x 10
E
Pogo Jump Forward Ping Tier
3 x 10
F
Flying 10's - 10 yard buildup
2 x 5
G
Flying 30's - 10 yard buildup
2 x 3
H
Flying 50's - 10 yard Buildup
1 x 3
A
Standing Shoulder CARs
2 x 5
B
Plyo Pushup
4 x 3
C
Split Squat Double KB Front Rack
3 x 10
D
SB Hamstring Curl
3 x 12
E
1/2 kneeling cable chop
3 x 8
F
1/2 Kneeling MB Side Toss
2 x 6
G
Reverse Crunch
2 x 12
A1
Prone Shoulder External Rotation Liftoffs
3 x 0:30
A2
Shoulder Internal Rotation ISO Sidelying
3 x 0:30
B1
MB bent over chest pass
3 x 4
B2
SA KB Snatch
3 x 5
C
Trap Bar Deadlift
3 x 10
D1
Triceps Pushdown
3 x 15
D2
Alternating Incline Bench Curl
3 x 12
D3
Shoulder Lateral Raise
3 x 15
A
Low Box Cut: 2 Up 2 Over Sticks
2 x 5
B
Low Box Cut: 2 Up 2 Over Continuous
2 x 5
C
Low Box Cut: Jump Cut Sticks
2 x 5
D
Low Box Cut: Jump Cut Continuous
2 x 5
E
Cone Retrieval Lateral Reaction
1 x 5
