Sprint Jump Throw Performance
Weightlifting, Powerlifting, Speed, Plyometrics6 sessions per week
Must use App app to view and log training
Team Training
Prep
A
On-Field Warm Up
Each Slow Dynamic Exercise for 10 yards: Forward Lunge Backward Lunge Lateral Lunge Hamstring Sweeps Knee Hug Knee Cradle Each Fast Dynamic Exercise for 20 yards: Forward Easy Skip Backward Easy Skip Tall Shuffle w/Arm Swing (each way) Low Crossover (each way) A-Skip Straight Leg Skip High Knee Crossover (each way) Straight Leg Run Build-Up Run (x2) Full Speed Sprint
B
Resisted Sprint
3 x 15
C1
Power Clean
3 x 3
C2
Depth Jump
3 x 2 @ 24
D1
Safety Bar Hatfield Split Squat
3 x 5
D2
1 to 2 Box Jump
3 x 2
E1
Glute-Ham Raise
3 x 5
E2
Med Ball Rotational Throw
3 x 3
Upper Body Prep
A
3 rounds Bear Crawl - 10 yds Push Up to Single Arm Toe Touch - 3 reps each MB Chest Pass - 3 reps Band Pull Apart - 10 reps
B1
Bench Press
3 x 5
B2
Cable Facepull
3 x 15
C1
Z-Press
4 x 8
C2
Chin-Up
4 x 5
D1
Dips
2 x MAX
D2
Feet Elevated Inverted Row
2 x MAX
E1
Seated Incline DB Curls
2 x 20
E2
DB 3-Way Raise
2 x 10
Prep
A
On-Field Warm Up
Each Slow Dynamic Exercise for 10 yards: Forward Lunge Backward Lunge Lateral Lunge Hamstring Sweeps Knee Hug Knee Cradle Each Fast Dynamic Exercise for 20 yards: Forward Easy Skip Backward Easy Skip Tall Shuffle w/Arm Swing (each way) Low Crossover (each way) A-Skip Straight Leg Skip High Knee Crossover (each way) Straight Leg Run Build-Up Run (x2) Full Speed Sprint
B
Tempo Runs
3 x 4 @ 50
C1
Split Squat Iso
2 x 1:00
C2
Pull Up Hang
2 x 1:00
Prep
A
Full Body In-Place Dynamic
Knee Hug x5ea Knee Cradle x5ea Lateral Squat x5ea Worlds Greatest Stretch x5ea Single Leg Downward Dog into a Pigeon Stretch x3ea Lateral Bear Crawl x5yd ea
B1
Split Squat Iso
2 x 1:00
B2
Pull Up Hang
2 x 1:00
C
Stairmaster
1 x 30:00
Prep
A
On-Field Warm Up
Each Slow Dynamic Exercise for 10 yards: Forward Lunge Backward Lunge Lateral Lunge Hamstring Sweeps Knee Hug Knee Cradle Each Fast Dynamic Exercise for 20 yards: Forward Easy Skip Backward Easy Skip Tall Shuffle w/Arm Swing (each way) Low Crossover (each way) A-Skip Straight Leg Skip High Knee Crossover (each way) Straight Leg Run Build-Up Run (x2) Full Speed Sprint
B
Power Skip
2 x 20
C
Flying 10s
3 x 25
D
Change of Direction Circuit - Level 1
2 x 2
E1
Lateral Bound
3 x 3
E2
Med Ball Vertical Throw
3 x 3
F
Assault Bike
1 x 0:07
Lower Body Prep
A
3 rounds Jump Rope x50 Single Leg Downward Dog into a Pigeon Stretch x3ea World's Greatest Stretch x3ea
B
Back Squat
3 x 5
C
Back Squat
1 x MAX
D
Romanian Deadlift (RDL)
3 x 6
E1
DB Rear Foot Elevated Split Squat
3 x 8
E2
Barbell Hip Thrust
3 x 12
F
DB Seated Calf Iso
1 x 5:00
Prep
A
Upper Body Prep
3 rounds SA Crab Hip Lift - 5 reps each Spiderman Push Up (knee to elbow at bottom) - 3 reps each MB Slam - 3 reps Face Pull - 10 reps
B
Incline DB Bench Press
2 x MAX
C1
Pull-Up
3 x 10
C2
Standing DB Upright Row
3 x 15
D
Chest-Supported DB Row - ISO
2 x MAX
E
Alternating DB Press
2 x 15
F1
Deficit Push Up
2 x MAX
F2
Seated Cable Row
2 x 20
F3
Split Stance Overhead Tricep Extension
2 x 15
F4
Alternating DB Hammer Curl
2 x 15
Prep
A
Upper Body Prep
3 rounds SA Crab Hip Lift - 5 reps each Spiderman Push Up (knee to elbow at bottom) - 3 reps each MB Slam - 3 reps Face Pull - 10 reps
B1
Overhead Press
2 x 15
B2
Barbell Upright Row
2 x 15
C1
Alternating DB Bench Press
4 x 10
C2
Chest-Supported DB Row
4 x 12
D1
Deficit Push Up
2 x MAX
D2
1-Arm DB Row
2 x 20
D3
Split Stance Overhead Tricep Extension
2 x 15
D4
Alternating DB Hammer Curl
2 x 15
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