Strong Future Performance
Littauer Strength Training
Football , Wrestling, Volleyball, Basketball, Baseball , Softball, General FitnessTired of getting pushed around on the field by stronger and faster athletes? Are you struggling to keep up in practice because your conditioning needs improvement? Strong Future Performance is the high school athlete's guide to building strength, power, speed, and conditioning which actually transfers to the field. This isn't about getting big, or looking the part. This is is performance training!
Designed and developed to be done in almost any gym setting, this program gives you access to trainers who've worked with athletes who've excelled at the high school, collegiate, and professional level in multiple sports. Learn the fundamentals, master the basics, and outperform the competition next season!
Each week has four workouts, which can be moved across the week to meet your schedule needs, and requires the following equipment:
- Barbell
- Dumbbells
- Kettle Bells
- A Yoga Ball
- A Pull-up bar
- A Bench Rack
- A Squat Rack
If you have those simple pieces of equipment, you'll be all set. Plus, if you don't, you'll be able to have access to coaches to help troubleshoot problems or provide substitutions for exercises across the board!
A
Choice Cardio
1 x 3:00
B1
Super Lunge Series #1
2 x 8
B2
Cat-Cows
2 x 8
B3
Knee-To-Wall Ankle Mobility
2 x 12
C1
Broad Jump
3 x 3
C2
Push-up Drop
3 x 5
D
Split Squat
3 x 5
E
Bench Press
3 x 5
F1
Goblet Squat
3 x 10
F2
1-Arm DB Row
3 x 10
G
Hollow Hold
3 x 0:20
H
Choice Cardio
1 x 20:00
A
Choice Cardio
1 x 3:00
B1
90/90 Hip Box
2 x 8
B2
Divers
2 x 8
B3
Egyptians
2 x 12
C1
Box Jump
3 x 5
C2
Arms Only Medball Slams
3 x 10
D
Half Kneeling Landmine Press
3 x 5
E
Romanian Deadlift
3 x 5
F1
Low Trap Raise
3 x 8
F2
DB Reverse Lunge
3 x 8
G
Suitcase Carry
3 x 100
H1
DB Bicep Curls
3 x 15
H2
Push-Up
3 x MAX
I
Choice Cardio
1 x 15:00
A
Choice Cardio
1 x 3:00
B1
Quadruped T-Spine Reach
2 x 8
B2
Seated Straight Leg Hip Raise
2 x 8
B3
End Range Split Squat
2 x 5
C1
Lateral Bound w/ Stick
3 x 8
C2
Rainbow Medball Slams
3 x 8
D
Russian KB Swing
4 x 8
E
Chin-Up
3 x 5
F1
Lateral Squat w/ IR Bias
3 x 8
F2
DB Z-Press
3 x 10
G1
GHD Hip Extension
3 x 10
G2
Yoga Ball Hamstring Curl
3 x 10
H
Choice Cardio
1 x 20:00
A
Choice Cardio
1 x 3:00
B1
Clockwork Airplane
2 x 6
B2
Foam Roller Thoracic Extension
2 x 10
B3
Single Leg Elevated Calf Raise
2 x 6
C1
Hinged Medball Chest Passes
3 x 8
C2
Split Jump
3 x 8
D
Barbell Row
3 x 8
E
Front Squat
3 x 5
F1
Incline DB Bench Press
3 x 10
F2
Single Leg RDL
3 x 5
G
Farmers carry
3 x 100
Conditioning
H
Cardiac Output Circuit (athlete choice)
The goal here is going to be to get your Heart Rate within +/-10bpm of 80% of your HR Max during the 5 min bouts, and then recover as much as possible in between rounds (hint: the good old hunched over with hands on your knees actually promotes recovery; just maintain good posture in that position). If you find yourself going over the 80% significantly, slow your pacing on the work intervals. For today's circuit, pick 5 of the below exercises (below prescriptions), and complete them in the following prescription: 30:30 (work for 30 seconds, rest for 30 seconds) Complete your 5 selected exercises, in whichever order you choose, and do them for 4 rounds Today's choice of exercises: Sled Push Backwards Sled Drag Low Crawl Side Shuffle (20ft increments) Side Run (20ft increments) Jog Medicine Ball Slam Rainbow Medball Slam Jump Rope Skipping Lateral Line Hops Step Ups (Bench or Box; no weights) Final instructions: complete the work:rest interval for each of the 5 exercises you pick. After completion of the 5 exercises and their work:rest ratio, rest for 1 minute (this will result in 1:30 of total rest after the 5th exercise).
Nathanael Littauer
Coach Litt has been around the block when it comes to sports and sports performance! From the field, to the mat, to the lifting platform, and even the long distance running world, Coach Litt brings a diverse background of competing and working with competitive athletes to the program. As the Head Coach and program writer, he brings 10 years of coaching athletes from 8 years old to professionals!
We lay out the plan, you follow it to performance! If you're ready to work, tomorrow only gets stronger. Are you ready?
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Strong Future Performance
Strong Future Performance
Strong Future Performance
