Smithwick Performance Training
All of Inner Athlete, plus two speed days per week.
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
BW Warm Up
3-5min Bike A Skip 25' Inchworm Push Up 25' Lateral Skip 25' each Lateral Lunge 25' each Quad w/ Reach 25' Hammy Sweeps 25' Straight Leg Skip 25' Airsquat x15
B1
Staggered Stance Trap Bar Deadlift
3 x 8
B2
Single Leg Seated Box Jump
3 x 3
C1
Hamstring Curl
3 x 8
C2
Goblet Lateral Lunge
3 x 8
C3
Assault Bike
3 x 20
D
Isometric Lunge Hold
3 x 0:45
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
BW Warm Up
3-5min Bike A Skip 25' Inchworm Push Up 25' Lateral Skip 25' each Lateral Lunge 25' each Quad w/ Reach 25' Hammy Sweeps 25' Straight Leg Skip 25' Airsquat x15
B1
Bear Crawl
2 x 25
B2
Plyo Push Up on Bench
2 x 8
B3
Med Ball Slam to Chest Pass
2 x 5
C1
DB Top Down Bench Press
4 x 8
C2
Med Ball Rotational Throw (PRESS)
4 x 5
D1
DB Incline Bench Press
3 x 8
D2
DB Chest Fly
3 x 8
D3
Matador Dips
3 x 8
E
Barbell Bench Press
1 x 100
Conditioning
A
BW Warm Up
3-5min Bike A Skip 25' Inchworm Push Up 25' Lateral Skip 25' each Lateral Lunge 25' each Quad w/ Reach 25' Hammy Sweeps 25' Straight Leg Skip 25' Airsquat x15
B1
Pendlay Row
4 x 8
B2
Hurdle Hop Box Jump
4 x 3
C1
Hand Supported Bent Over Row
3 x 8
C2
Straight Arm Pulldown
3 x 8
C3
Pull-Up
3 x 8
D
Chin Over Bar Hold
3 x 0:20
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
A1
DB Bicep Curls
3 x 12
A2
DB Overhead Tricep Extension
3 x 12
A3
EZ Bar Underhand Front Raise
3 x 12
B1
EZ Bar Curl
3 x 12
B2
JM Press
3 x 12
B3
Powell raise
3 x 12
C1
Iso Hold DB Curl
3 x 0:30
C2
Iso Hold DB Triceps
3 x 0:30
Conditioning
A
BW Warm Up
3-5min Bike A Skip 25' Inchworm Push Up 25' Lateral Skip 25' each Lateral Lunge 25' each Quad w/ Reach 25' Hammy Sweeps 25' Straight Leg Skip 25' Airsquat x15
Conditioning
B
THE BLENDER
10 Rounds for Time: 50' Sled Drag 50' Sled Push 50' Sled Drag 50' Sled Push 12cal Assault Bike/12cal Row *alternate between the bike and the rower each round
Conditioning
C
Recovery Intervals
8 Rounds of 2:00 On / 1:00 Off *Choose one, or feel free to rotate between a few: Assault Bike, Rower, Ski Erg, Run *Maintain a consistent pace all the way through the 8 rounds - the work periods should be about 7/10 effort
