Washed Athlete Program
SLT Performance & Wellness
Basketball, Field Sports, Track & Field, General Fitness, Functional FitnessThis program is for the "washed" athlete. The person who's athletic career may be over and their skills may not be what they used to be, but they still enjoy playing sports and doing athletic things. The person who feels like they are too young to be feeling as stiff and achy as they move their bodies. The person who cares more about how well they move outside of the weight room more than in it. The person who wants to be able to perform the activities they enjoy without being limited by pain or discomfort.
This is a comprehensive program for the intermediate to advanced lifter or athlete that focused on improving each aspect of strength as it pertains to athleticism (strength, power, stability, mobility, endurance, etc.). Here the focus is on building efficiency and strength in different movement patterns (squat, hinge, lunge, vertical/horizontal press/pull) and sports performance methods (slam, jump, sprint).
This is best served as an 8-Week Program at minimum but 12 and 16 weeks will also bring pleasurable results to your performance on the court/field, in the weight room, and most importantly, your everyday life as a human being.
Prep
A
Dynamic Mobility 1
World's Greatest Stretch x 5-10 each side Soldiers, Seals, Angels x 10-15 each variation/side Shoulder CARs x 5-10 each side
Prep
B
Movement Prep 1
Mini Band Glute Activation Series - 20 seconds each 3-Way Band Tears - 8 each way Med Ball Roll, Rotate, & Reach - 8-12 each direction
C
Medicine Ball Slam - Repeats
3 x 10
D1
Box Squat
8, 5, 3, 3 @ 6, 7, 7, 8
D2
Countermovement Jump
4 x 3
E1
Bird Dog Row
3 x 10
E2
Split Stance Single Arm Cable Press
12, 10, 8
F
Single Leg Swiss Ball Hamstring Curls
2 x MAX
A
Glycolytic Energy System Development
2 x 5 @ 1:00
Prep
A
Dynamic Mobility 2
Deep Squat Rotations - 8-12 each side Cat/Cow - 1 minute Shoulder CARs - 5-10 each side
Prep
B
Movement Prep 2
Standing Banded Abduction - 8-15 reps each Banded Good Mornings - 15 reps Mini Band Shoulder Activation Series - 8-10 reps each
C1
Speed Rows
3 x 25
C2
Pogo Hops
3 x 0:20
D
Pull Up/Chin Up - Paused
4 x MAX
E1
Single Leg RDLs
3 x 10
E2
Landmine Cossack Squat
3 x 10
F
Bottoms Up KB Press
3 x 10
Prep
A
Performance Warm Up 1
1 set each 10-20 yards down/back Frankensteins Lateral Lunges RDL Step Through Arm Circles Hip Circles Forward/Backward
Prep
B
Dynamic Warm Up
20yards down and back 1-2 reps each Pogo Hops High Knees Butt Kicks Carioca Lateral Shuffle + Arm Swings A-Skip B-Skip Power Skip
C
Lateral Bounds
D
5-10-5 Agility
E
Box Drill Agility
A
3-Way Cone Taps
3 x 5
B
SL Isometric Hip Thrust
3 x 0:30
C
Isometric Lunge Hold
3 x 30
D
TRX Face Pull
3 x 15
E
High Plank Shoulder Taps
3 x 12
A
Steady State/Zone 2 Cardio
1 x 30:00
Sammy Tyson
Former Hooper, Personal Trainer/Performance Coach, Lefty with 8 years of experience with wide variety of demographics