PW Performance
1 sessions per week
Must use App app to view and log training
Program Training
A1
Squat Jump
3 x 6
A2
Med Ball Supine Throw
3 x 8
A3
SL Lateral Pogos
3 x 8
A4
Med Ball Slam
3 x 8
B
Kettlebell Jump
3 x 5 @ 25 %
C1
DB Military Press
3 x 8
C2
Front Squat
3 x 8
D1
Cossack Squat
3 x 8
D2
B Stance Good Morning
3 x 8
E1
DB Renegade Row
3 x 10
E2
Skull Crushers
3 x 10
F1
Side Plank on Elbows
3 x 0:30
F2
Med Ball Dead Bug Alternating
3 x 10
A1
Wall Drill Single Switch
A2
Triple Broad Jump
B1
Skips For Height
B2
Skips for Distance
C
Half-Kneeling Sprint Start
2 x 2 @ 10
D
Hill Sprint - Explosive Start
1 x 10 @ 4
E
30 Yard Sprint
1 x 30 @ 5
F
50 Yard Sprint
1 x 50 @ 5
Conditioning
A
Tempo Drill 1
Tempo 1: Repeat 3x (~600m total) Going on a 75s Timer. Starting on the try line: - Sprint to close 10m (85%) - Decel and light jog to midfield (50-60%) - Accelerate to the opposite 40m and maintain that speed to the far goal line (~75-80%). Rest until the timer dings and then go again. Set a between-set rest timer for 90s
Conditioning
B
Tempo 2
Tempo 2: Repeat 3x (~600m total) Going on a 75s timer Starting on the try line: - Accelerate to 22m, maintain that speed to midfield (~80%) - Decel and lighter jog to opposite 10m (60-65%) - Accelerate through the opposite try line (~75%) Rest until timer dings and go back. Set a between-set rest timer for 90s
Conditioning
C
Tempo 3
Tempo 3: More straightforward than 1&2. Repeat 3x (~600m) Going on a 90s timer. Starting on the try line, going to opposite try line and back Any extra time on that 90s after going down and back is your rest time, this one should be about 65-75% down and back every 90s
A
4-Way Neck
3 x 0:30
B1
Skaters
3 x 8
B2
Med Ball Rotation Punch
3 x 6
B3
Med Ball Rotation Slam
3 x 6
C
Barbell Power Row
3 x 6
D1
Plyo Plate Pushup
3 x 6
D2
DB Bench Press
3 x 8
E1
Curtsy Lunge
3 x 8
E2
Supine Chinese Plank
3 x 0:30
F1
DB Snatch
3 x 6
F2
SL DB Turkish Situp
3 x 10
G
DB Bicep Curls
10, 9, 8, 7, 6, 5, 6, 7, 8, 9
A1
5-10-5 Cuts
2 x 2
A2
Forward/Backpedal
2 x 2 @ 20
B
Zig-Zag Run
2 x 2 @ 22
C1
Backpedal and Dropstep Run
2 x 2
C2
S Curved Runs
2 x 2 @ 22
C3
Crossover Run
2 x 2 @ 22
D
Bear/Crab Switch
2 x 6
E1
Bear Crawl
2 x 5
E2
Crab Walk
2 x 5
F1
Side Hop/Crawl
2 x 10
F2
Single Arm Downward Dogs
2 x 6
A
Off-Feet Conditioning
1 x 20:00
A1
Zig Zag Pogos
3 x 6
A2
Split Stance Jumps
3 x 5
B1
Soleus Lunge
3 x 12
B2
Tib Raises
3 x 12
B3
Wall Drill Iso
3 x 0:30
C
Trap Bar Deadlift
3 x 8
D1
DB RDL
2 x 8
D2
Front-Foot Elevated Split Squat
2 x 8
E1
30 Degree Incline DB Bench Press
3 x 10
E2
Scap Pull-ups
2 x 8
F1
DB Windmill
2 x 8
F2
Plate Rotations
2 x 8
F3
Inverted Row
2 x 10
A
Marching A's
2 x 15
B
A Switches
2 x 22
C1
Fast Leg Drill
2 x 22
C2
SL Bound
2 x 15
D1
Ankle Dribbles
2 x 22
D2
Shin Dribbles
2 x 22
D3
Knee Dribbles
2 x 22
E
Build-Up Sprints
4 x 60
Conditioning
A
Tempo Drill 1
Tempo 1: Repeat 3x (~600m total) Going on a 75s Timer. Starting on the try line: - Sprint to close 10m (85%) - Decel and light jog to midfield (50-60%) - Accelerate to the opposite 40m and maintain that speed to the far goal line (~75-80%). Rest until the timer dings and then go again. Set a between-set rest timer for 90s
Conditioning
B
Tempo 2
Tempo 2: Repeat 3x (~600m total) Going on a 75s timer Starting on the try line: - Accelerate to 22m, maintain that speed to midfield (~80%) - Decel and lighter jog to opposite 10m (60-65%) - Accelerate through the opposite try line (~75%) Rest until timer dings and go back. Set a between-set rest timer for 90s
Conditioning
C
Tempo 3
Tempo 3: More straightforward than 1&2. Repeat 3x (~600m) Going on a 90s timer. Starting on the try line, going to opposite try line and back Any extra time on that 90s after going down and back is your rest time, this one should be about 65-75% down and back every 90s
