C. Lindsay Performance
Christian Lindsay
Hockey, Field Sports, Track & Field, Strength & Conditioning, Volleyball, Football , Lacrosse, Speed, Rugby, Functional Fitness, WeightliftingThis program provides athletes with affordable, high-quality strength and conditioning training. The methodologies are rooted in evidence-based principles and thoughtfully designed to maximize performance.
This is a structured three-day program with a primary focus on speed development, complemented by weight room training. Day one emphasizes acceleration, day two targets multidirectional speed, and day three focuses on maximal velocity. Each training block is followed for a four-week period before progressing to the next phase. The program is designed using a wave loading approach, incorporating variations in intensity to allow for both peak performance and recovery.
Prep
A
Primer
1x Overhead ISO Split Squat Pulse: 30 2x Power skips for 10 yards forwards then backward with chest fly skips 45 Degree Forwards & Backwards Skips Forward Lunge w/ Twist: 3 lunges with 3 twists per lunge 2x 180 Degree Runs, 6 pivots before switching sides. 10 yards Lateral Front & Back Pogos: 5 yards & back Foward Lunge w/ Lateral Reach: 3 each side 1x 3 yard jog to 5 yard sprint 3 yard shuffle to 3-5 yard sprint: 1 each side 3 yard shuttle back to 5-8 yard sprint: 1 each side
B1
Rapid Fire 45 Degree Jumps
2 x 5
B2
Triple Switch Skip
2 x 10
B3
Triple Broad Jump
2 x 10 @ 2
C
2 Point Start
5 x 1 @ 10
Strength Circuit
D
10 Minute AMRAP, as many rounds as possible. Aim to go heavier after the first couple sets. DB Reverse Lunges: 5 each leg Dual DB Pendlay Row: 5 Single Arm Overhead Press: 5 each
E
Seated Single Leg Soleus Raise
1 x 40
Prep
A
Primer
1x Overhead ISO Split Squat Pulse: 30 2x Power skips for 10 yards forwards then backward with chest fly skips 45 Degree Forwards & Backwards Skips Forward Lunge w/ Twist: 3 lunges with 3 twists per lunge 2x 180 Degree Runs, 6 pivots before switching sides. 10 yards Lateral Front & Back Pogos: 5 yards & back Foward Lunge w/ Lateral Reach: 3 each side 1x 3 yard jog to 5 yard sprint 3 yard shuffle to 3-5 yard sprint: 1 each side 3 yard shuttle back to 5-8 yard sprint: 1 each side
B1
Rapid Fire Hip Pivots
2 x 3
B2
Retreating Bounds
2 x 5
B3
Half Kneeling Retreating Sprint
2 x 2 @ 10
C
Curved Run to Retreating Sprint
2 x 2
Power
D
10 Minute EMOM: Odds are hang cleans, evens are plyo-push ups. NCM Hang Clean, 2 above the knee, 1 below: 3 Reps total; Use a weight you can move fast 60-70% of your 1 RM front squat Dead Stop Lateral Push Ups: 3-5 reps each side, 6-10 total
E1
GHD Side Bends
2 x 15
E2
GHD Overhead Hip Flexor Sit Up
2 x 15
Prep
A
Primer
1x Overhead ISO Split Squat Pulse: 30 2x Power skips for 10 yards forwards then backward with chest fly skips 45 Degree Forwards & Backwards Skips Forward Lunge w/ Twist: 3 lunges with 3 twists per lunge 2x 180 Degree Runs, 6 pivots before switching sides. 10 yards Lateral Front & Back Pogos: 5 yards & back Foward Lunge w/ Lateral Reach: 3 each side 1x 3 yard jog to 5 yard sprint 3 yard shuffle to 3-5 yard sprint: 1 each side 3 yard shuttle back to 5-8 yard sprint: 1 each side
B1
Rapid Straight Leg Bounds
2 x 1 @ 5, 8
B2
High Knee Runs
2 x 2
B3
Sub-Max Sprint
2 x 1 @ 20
C
Build Up to Fly Sprint
3 x 1 @ 10
Power
D
10 Minute EMOM: Evens are drop jumps, odds are the BB jumps. Low Box Drop Jumps: 5 & BB Snatch Grip CM Jump (Use 60% of your 1 RM for Front Squat): 3
E
Plate Loaded Hack Squat
2 x 10
F
DB ISO-Dynamic Chest Press
2 x 10
G
Elevated SL Iso Hamstring Bridge
1 x 60
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C. Lindsay Performance
C. Lindsay Performance
C. Lindsay Performance
