ATHLETIC
Dylan Shannon
This plan is designed to be an all around strength & conditioning plan that is perfect for athletes who want to get faster, stronger, more explosive and fitter. This plan emphasizes sprints, plyometrics, olympic lifts and lower body strength training to develop an explosive lower body. Upper body strength training to build a resilient and robust upper body as well as conditioning intervals to build an aerobic engine.
6 DAYS A WEEK (avg session duration: Sprints & Conditioning 45-60 minutes, Lifts 75-90 minutes)
Full Week of Training
Day 1: Sprints + Conditioning
Day 2: Lower Body
Day 3: Upper Body
Day 4: Sprints + Conditioning
Day 5: Lower Body
Day 6: Upper Body
Day 7: Rest
Circuit
A
Dynamic Warmup- complete prior to speed work: - Hamstring Scoops x15 yards - Reverse Lunge with Reach x15 yards - Knee Hug to Forward Lunge x15 yards - Lateral Lunges x15 yards - Single Leg Reaches x15 yards - High Kicks x15 yards - Forward Skip x15 yards - Backwards Skip x15 yards - Lateral Skip RT x15 yards - Lateral Skip LT x15 yards - Shuffle RT x15 yards - Shuffle LT x15 yards - Carioca RT x15 yards - Carioca LT x15 yards
B
Single Switches
2 x 10
C
Double Switches
2 x 10
D
Triple Switches
2 x 10
E
Scissors
2 x 15
F
Straight leg Bound
2 x 15
G
Straight Leg Bounds into Sprint
2 x 30
H
Max Effort Sprints
6 x 10
I
Max Effort Sprints
6 x 20
J
Tempo Runs
2 x 8 @ 15
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Single Leg Glute Bridge
2 x 10
B
Seated Vertical Jump
3 x 3
C
Seated Broad Jumps
3 x 3
D
Hang Power Cleans
5 x 3
E
Back Squats
4 x 8
F1
DB Bulgarian Split Squats
3 x 8
F2
Glute Ham Raises
3 x 8
G1
Goblet Lateral Split Squat
3 x 8
G2
Single Leg Calf Raises
3 x 12
A1
DB External Rotations
2 x 10
A2
Prone W-Press
2 x 10
A3
Band Pullaparts
2 x 15
B
Bench Press
4 x 8
C
Barbell Row
4 x 8
D1
Seated DB Press
8, 8, 8, 12
D2
Single Arm DB Rows
8, 8, 8, 12
E1
Dips
3 x 12
E2
Lat Pulldowns
3 x 12
E3
DB Lateral Raises
3 x 12
Circuit
A
Dynamic Warmup- complete prior to speed work: - Hamstring Scoops x15 yards - Reverse Lunge with Reach x15 yards - Knee Hug to Forward Lunge x15 yards - Lateral Lunges x15 yards - Single Leg Reaches x15 yards - High Kicks x15 yards - Forward Skip x15 yards - Backwards Skip x15 yards - Lateral Skip RT x15 yards - Lateral Skip LT x15 yards - Shuffle RT x15 yards - Shuffle LT x15 yards - Carioca RT x15 yards - Carioca LT x15 yards
B
Single Switches
2 x 10
C
Double Switches
2 x 10
D
Triple Switches
2 x 10
E
Scissors
2 x 15
F
Straight leg Bound
2 x 15
G
Straight Leg Bounds into Sprint
2 x 30
H
Max Effort Sprints
6 x 10
I
Max Effort Sprints
6 x 20
J
Tempo Runs
2 x 8 @ 15
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Single Leg Glute Bridge
2 x 10
B
Kneeling Jump to Vertical Jump
3 x 3
C
Kneeling Jump to Broad Jump
3 x 3
D
Power Clean + Hang Power Clean
5 x 4
E
RDL
4 x 8
F
Barbell Reverse Lunge
3 x 8
G1
Hamstring Curl Variation
3 x 12
G2
Leg Extension
3 x 12
G3
Seated Calf Raises
3 x 12
A1
DB External Rotations
2 x 10
A2
Prone W-Press
2 x 10
A3
Band Pullaparts
2 x 15
B
Chin-up/Pull-up
4 x 8
C
BB OHP
4 x 8
D1
Incline DB Bench Press
8, 8, 8, 12
D2
Chest Supported Row
8, 8, 8, 12
E1
Cable Flys
3 x 12
E2
Seated Cable Rows
3 x 12
E3
Seated Shrugs
3 x 15
