Smithwick Performance Training
Features
2 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Sprint Prep B
Complete all sections, then get to work! PREP Jog Down/Backpedal Back - 20yards x5 Air Squat x15 Lunge x5 each Single Leg RDL x5 each Hip CARS - reverse x5 each ACTIVATE A-Skip x10yards Lateral Skip x10yards each Pogo Hops In Place x20 Pogo Hops Forward x10yards Pogo Hops Backward x10yards Skater Hops (with pause) x10yards Skater Hops (no pause) x10yards PRIME High Knee Switches x10yards High Knee Run x10yards Stiff Leg Run 20yards x3 (building intensity) Sprint 20yards x3 (building intensity)
B1
Resisted Sprint
5 x 10
B2
Sprint
5 x 20
Conditioning
A
Sprint Prep B
Complete all sections, then get to work! PREP Jog Down/Backpedal Back - 20yards x5 Air Squat x15 Lunge x5 each Single Leg RDL x5 each Hip CARS - reverse x5 each ACTIVATE A-Skip x10yards Lateral Skip x10yards each Pogo Hops In Place x20 Pogo Hops Forward x10yards Pogo Hops Backward x10yards Skater Hops (with pause) x10yards Skater Hops (no pause) x10yards PRIME High Knee Switches x10yards High Knee Run x10yards Stiff Leg Run 20yards x3 (building intensity) Sprint 20yards x3 (building intensity)
B
Sprint
6 x 25
