Summit Athlete
Summit Performance Training
Functional Training, Functional Fitness, Weightlifting, Speed, Field Sports, Powerlifting, Power Sports , Plyometrics, Bodybuilding, Multi-sportOur foundational athlete program.
This program will help you reach your performance peak! With advanced performance training methods such as plyometrics, olympic lifting, speed training, and more...this program will help you be the best athlete you can be!
Conditioning
A
Lower Circuit 1
3 sets: Jump Rope x 30sec Assisted SL Step Up x 5e Banded RDL x 10 Lateral Squat ISO x 10sec e/
B
Hip Clean
3, 3, 2, 2
C
Front Squat
4 x 4
D1
Glute-Ham Raise
4 x 6
D2
Front Foot Elevated Split Squat
4 x 5
E1
2DB RDL
3 x 8
E2
Low DB Lateral Squat
3 x 6
F1
KB single leg RDL
2 x 8
F2
Goblet Kickstand Squat
2 x 8
F3
Banded Reverse Hyper
2 x MAX
Prep
A
Upper Circuit 1
3 sets: Bear Crawl x 10yd Banded Straight Arm Pulldown x 10 Plank Marches x 5e (10 total) Rolling V's x 10
B
Push Press
4, 4, 3, 3
C
Barbell Bench Press
4 x 5
D1
NG Pull Up
4 x 5
D2
Seated Arnold Press
3 x 6
E1
Seated Single Arm Cable Row
3 x 10
E2
Single Arm Cable Lateral Raise
3 x 10
E3
Tricep Pushdown
3 x 10
Prep
A
Sockfoot Work
2 sets D/B each exercise: Toe Walks x 10yd Heel Walks x 10yd Heel -> Toe Walk x 10yd Thriller Walk x 10yd
Prep
B
General Dynamic Circuit
General Dynamic Warm up: Forward Skip x 15yd Skipping Leg Swing x 15yd Footslaps x 15yd Open the Gate x 15yd Close the Gate x 15yd
Speed/Agility
C
Linear Speed Development
Mechanics Work: A-Skip 2x10yd B-Skip 2x10yd Forward Intensive Bound 2x15yd Forward Bound 2x15yd Acceleration: 4x15yd Sandbag Sprints Rest 90sec between 3x High Push Up Sprint x 10yd Rest 1min b/t 3x Low Push Up Sprint x 10yd Rest 1min b/t Max Velocity: 4 reps of Fly 10's - Build 20yds, Fly 10yds 3min rest between
Conditioning
D
Pace-Based Conditioning
4 sets on Machine/Erg of Choice: 3mins Easy Pace 2mins Moderate Pace 1min Hard Pack - Go right back to the easy pace *My favorite is a skier for this one
Conditioning
A
Upper Circuit 2
3 sets: Blackburns x 10 Down Dog to Yoga Push Up x 5 Hanging Leg Raise x 10 Hollow Hold x 20sec
B
MB Overhead Slam to Scoop Toss
4 x 4
C
Overhead Press
6, 6, 5, 5
D1
Chin-Up
6, 6, 5, 5
D2
Cable Facepull
3 x 12
E1
Alternating DB Bench
3 x 6
E2
Bench Assisted Single Arm DB Row
3 x 12
F1
1/2 Kneeling DB Overhead Press
2 x 8
F2
Straight Arm Lat Pulldown
2 x 12
F3
DB Lateral Raise
2 x 12
Conditioning
A
Lower Circuit 2
3 sets: Band TKE x 10 Reverse Lunge to Knee Drive x 5e Squat to Extension x 10 Down Dog to Cobra x 5
B
Barbell Back Squat Jump
4 x 4
C
Back Squat
4 x 6
D1
Romanian Deadlift
4 x 8
D2
Leg Extension
3 x 12
E1
Bulgarian Split Squat
3 x 6
E2
GHR Back Extension
3 x 12
E3
Seated Calf Raise
3 x 15
Conditioning
A
Pogos
2 sets: 10yd Extensive Pogo Hops Forward 10yd Extensive Pogo Hops Reverse 10yd ea/ Extensive Pogo Hops Lateral
Conditioning
B
Low Intensity Cardio
45mins Easy Cardio of Choice
Lucas Johnson
- Head Performance Coach for Summit Performance Training - Director of Olympic Sports Performance at Boise State University - Masters in Human Performance, Bachelors in Exercise Science
Reaching your summit isn't a one time thing, it happens daily, weekly, monthly...eventually 24/7. Start the process today with Summit Athlete!
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