Warmup
A
Perform the following for 15m each, fast walk back; Heel-Toe Walk, Skip w/ Arm cross, Lateral skip w/ Arm Circle, Crossover skip, Drop Step Skip, Carioca, Skips for height, skips for distance
B1
Hurdle Jumps
3 x 6
B2
Triple Response Broad Jump
3 x 2
B3
Med Ball Rotational Throw
3 x 6
C1
Barbell Overhead Press
9, 9, 7, 7, 5, 5
C2
Chin Up - Supinated Medium
9, 9, 7, 7, 5, 5
D1
DB Bench Press
3 x 12
D2
Chest-Supported DB Row
3 x 12
E1
Spider Curl - Pronated Medium
3 x 15
E2
French Press - Seated Close (Ez Bar)
3 x 15
E3
GHD Sit-Up
3 x 15
F1
1-Arm KB Front Rack Carry
3 x 40
F2
Sled Push
3 x 40
F3
Bear Crawl
3 x 40
Warmup
A
Perform the following for 15m each, fast walk back; Heel-toe Walk, A-skip, SL A-Skip, a-switch (1), a-switch (3) Perform 3 reps each of the following; Tall lean to stick (Fwd, lat), CM Bound to stick (lat, 45', fwd) Perform a 10-m sprint at 75, 85 and 95% of max effort
B1
Sprint
3 x 10
B2
Drop Catch - Squat (Trap Bar)
3 x 6
B3
3-Position Clean
3 x 6
C
Front Squat
9, 9, 7, 7, 5, 5
D1
DB Rear Foot Elevated Split Squat
3 x 10
D2
Stability Ball Hamstring Curl
3 x 10
E1
Leg Extension
3 x 15
E2
Good Morning - Seated Wide (Cable)
3 x 15
E3
Standing DB Calf Raise
3 x 15
Warmup
A
Perform the following for 15m each, fast walk back; Heel-Toe Walk, Skip w/ Arm cross, Lateral skip w/ Arm Circle, Crossover skip, Drop Step Skip, Carioca, Skips for height, skips for distance
B1
Lateral Hurdle Hop
3 x 6
B2
Hurdle Hops Forward
3 x 6
B3
Reverse Underhand MB Throw
3 x 6
C1
Barbell Bench Press
9, 9, 7, 7, 5, 5
C2
Chin Up - Neutral Medium
9, 9, 7, 7, 5, 5
D1
Seated Barbell Press - Close
3 x 12
D2
Chest-Supported BB Row
3 x 12
E1
Resistance Band Row to External Rotation
3 x 15
E2
Lateral Raise - Bent-over Neutral (Cable)
3 x 15
E3
Tall Kneeling Lift
3 x 15
F1
DB Farmer's Carry
3 x 40
F2
Backward Sled Drag
3 x 40
F3
Lizard Crawl
3 x 20
Warmup
A
Perform the following for 15m each, fast walk back; Heel-toe Walk, A-skip, SL A-Skip, a-switch (1), a-switch (3) Perform 3 reps each of the following; Tall lean to stick (Fwd, lat), CM Bound to stick (lat, 45', fwd) Perform a 10-m sprint at 75, 85 and 95% of max effort
B1
Accelerate to Decelerate
3 x 10
B2
Drop Catch - Hop
3 x 6
B3
Switching Split Squat Jumps
3 x 3
C1
Safety Bar Box Squat
9, 9, 7, 7, 5, 5
C2
Band Inversion/Eversion
3 x 10
D1
Rack Deadlift - Above Knee
3 x 10
D2
Seated Calf Raise
3 x 15
E1
Triple Jumper Stepup - Front (DB)
@ 11.02 kg
E2
Horizontal Back extension - Unilateral
3 x 15
E3
Feet Elevated Hip Abduction
3 x 15
The path you're on or a path to something better. What’s it going to be?
Start My 7-Day Free TrialPro Hooper, Mexican National Team
Verified Athlete"After having 2 knee surgeries, Arjan's training really helped me regain my strength and boost my confidence on court. He is super passionate about what he does and makes me want to push harder in the weight room. The movements we do actually translate to the game."
Pro Hooper, Spain
Verified Athlete"Arjan is the best strength and conditioning coach I've had. He is relentless when it comes down to figuring out how to help his athletes and I really respect that. His passion for what he does is also an inspiration. I learned loads and have got some of my best results with his training."
Pro Hooper, Australian National Team
Verified Athlete"I can't speak highly enough of Arjan, his coaching, professionalism and enthusiasm. Arjan is detail-oriented and committed to finding what works for each individual. I've benefitted signicantly from his programming and every time we workout I learn more about how to get the most out of my training."
Pro Soccer Player (Real Monarchs)
Verified Athlete"Coach Arjan has been one of the best strength and conditioning coaches I have had in my career thus far. His expertise in his craft coupled with his teaching - lead to positive results that I experienced on my physical body: stronger upperbody, lower body, and better running mechanics."
When you join a team you’re getting more than programming, you’re joining an online community.