Gameday, Everyday
Squats and Hops
Field SportsIf you're serious about your sport, it's time to get serious about your training. Game Day, Every Day is built for athletes who want to dominate on the field, court, or wherever they compete. This program takes the same proven methods I used as a strength coach with competitive athletes and puts them in your hands.
We're talking explosive power, functional strength, speed, and agility, all tailored to help you perform at your peak when it matters most. Whether you're looking to outpace, outjump, or outlast the competition, this program is built to give you the edge.
No wasted reps, no unnecessary fluff, just real, effective training that gets results. Because when it's Game Day, Every Day, you need to show up like the champion you are.
Prep
A
Warm-Up Combo A
Combo Lift Do 1 rep of each exercise in order. Do 3 sets of 6. Start with just the bar. Barbell Row Hang Clean Front Squat Overhead Press Back Squat Good Morning
B
RDL Shrug
8, 6, 6, 6, 6 @ 50, 55, 60, 70, 70 %
C1
Spiderman
2 x 10
C2
Heel Clicks
2 x 8
D1
Front Squat
8, 8, 6 @ 55, 65, 70 %
D2
Shin Box
3 x 8
E1
Barbell Row
12, 10, 8 @ 55, 65, 70 %
E2
Band Shrugs
3 x 12
F1
Overhead Squat
3 x 10
F2
Dead Bug
3 x 10
Conditioning
A
Melt Down Warm-Up
Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8
B
Lateral Broad Jump
3 x 5
C
Lateral Bound
4 x 8
D
5-10-5 Sprints
5 x 1
Prep
A
TRP-BSS Warm-Up
First: 3 rounds of the following Toe Pulls x 10 Push ups x 5 Reverse Lunge and Reach x 6 Then: Do 2 rounds of Bird Dogs x 5 Squats x 10 Spidermans x 10
B
Back Squat
10, 8, 6, 6, 6 @ 50, 55, 60, 70, 75 %
C1
1 DB Incline_
4 x 8
C2
1-Arm DB Row
4 x 8
D1
Landmine Anti-Rotation
3 x 8
D2
Rear Delt Flyes
3 x 10
E1
DB Bench Pull-over
3 x 8
E2
TRX Hamstring Curls
3 x 8
Conditioning
A
Melt Down Warm-Up
Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8
B
High Knees In Place
2 x 0:20
C
Broad Jump
3 x 5
D
Sprint
8 x 20
Conditioning
A
D-Flex and Press Warm-Up
First: Do 2 rounds of this: Toe Pulls x 10 Knee Hugs x10 Push-Ups x 10 Then: Do 2 round of this: Use an empty bar Bench Press x 10 Lunges x 10 ea leg
B1
Bench Press
10, 8, 6, 6, 6 @ 50, 55, 60, 70, 75 %
B2
Band Pull-Apart
3 x 12
C1
RDL
12, 10, 10 @ 60, 65, 70 %
C2
Band Face Pull
3 x 12
D1
Front Rack Lunge
3 x 8
D2
i's and Y's
3 x 8
E1
Good Morning
3 x 10
E2
Weighted Push-Ups
3 x 10
A
Drink a Beer!
Garson Skelton
11 years as a strength and conditioning coach, personal trainer, and sports nutritionist Master's in Exercise Physiology NSCA - CSCS*D USAW Olympic Lifting Coach I've been lucky enough to work with and train a wide variety of people and athletes. From division 1 athletes and future NBA players, to a mom of 3 who was looking to get her figure back, and just about everyone in between.
