jpssportsperformance
Weightlifting, Multi-sport, Strength & Conditioning5 sessions per week
Must use App app to view and log training
Team Training
A
Squat Jump-BW
6 x 3
B
6 Inch Hold
2 x 30
C
Deadlift Sumo
4 x 5
D
Aquaman Holds
2 x 30
E
Push Up Crocodile
3 x 10
F
Crunch
2 x 25
G
Rear Foot Elevated Split Squat
3 x 30
H
Bicycle Crunch
2 x 25
I
Pull Up
3 x 30
J
Partner-Resisted Leg Curl
3 x 30
A
Combo Team Dynamic Warm Up
B
PNF Stretch
C1
Burpee
2 x MAX @ 60
C2
Squat Jumps
2 x 10
C3
Tuck Jumps
2 x 10
C4
Split Squat Jumps
2 x 10
D
Sprint
1 x 6 @ 15
E
5 Cone-Tri Shuffle
1 x 2
F
5 Cone - 360
1 x 2
G
300's
1 x 3
A
Air Squat
3, 3, 3, 3, 3, MAX
B
Dead Bug
2 x 12
C
DB Military Press
4 x 10
D
Back Extension w/ ball
2 x 12
E
Split Squat Jumps
3 x 10
F
Jack Knife
2 x 12
G
Lunges (Walking)
3 x 30
H
Crunch Oblique
2 x 25
I
Pullover
3 x 30
J
Hip Thrust - Bodyweight
3 x 30
A
Combo Team Dynamic Warm Up
B
PNF Stretch
C1
Broad Jump
2 x 10
C2
Lateral Hurdle Jump
2 x 10
C3
Alternate Bounding for Height
2 x 10
C4
Speed Skaters
2 x 10
D
Sprint
1 x 6 @ 20
E
4-Corner
1 x 2
F
5 Cone - Attack & Retreat
1 x 2
G
100yd Sprint Ladder
1 x 1
A
Push Up
3, 3, 3, 3, 3, MAX
B
Flutter Kicks
2 x 30
C
Broad Jump
4 x 5
D
Scorpion
2 x 12
E
Step-Ups
3 x 10
F
Knees To Chest
2 x 25
G
Lateral Lunge
3 x 30
H
Heel Taps
2 x 12
I
Bent Over Row
3 x 30
J
Good Morning
3 x 30
Jacob Szymanski
NSCA Certified Personal Trainer, CSCS in progress, former athlete that loves to still train like one, wanting to work with people who want to train like athletes and get stronger and faster
When you join a team you’re getting more than programming, you’re joining an online community.
Athlete & Performance Training
Athlete & Performance Training
Athlete & Performance Training
