MadSweeney_Performance
Soccer, Football , Jiu Jitsu, Strength & Conditioning4 sessions per week
Must use App app to view and log training
Team Training
A1
90/90's hip switch w/ hip extension + reach
3 x 5
A2
Half-kneeling hip flexor strech + reach
3 x 5
A3
World's Greatest Stretch (MadSweeney)
3 x 5
B1
KB swings (MadSweeney)
3 x 15
B2
Basic Jump Rope (MadSweeney)
3 x 100
B3
Push-ups
3 x 10
C1
swing clean squat complex
5 x 4
C2
Push-ups
5 x 15
D1
Goblet hold Squats w/ pause
4 x 10
D2
Kettlebell rows
4 x 10
D3
Kettlebell front rack lunges
4 x 8
Circuit
A
3 Rounds - Kettlebell Swings: 10 reps - Windmills: 5 reps /side - Push-ups: 10 reps - 90/90 hip switches
B1
Mad Sweeney Complex
5 x 1
B2
Switching Lunges (bodyweight)
5 x 8
C1
Kettlebell single arm Push Press
4 x 6
C2
gorilla rows
4 x 8
C3
Hanging Leg Raises
4 x 10
Circuit
D
(optional) This is meant as a Challenge. If you have done the workout until here, you have done your job. This is an extra option for the brave! EMOM 5 min - 30 meter sprints Set the timer for 10 minutes. At the beginning of each minute, do a 30 meter sprint, trying to achieve your max speed. Rest until the end of the minute. Repeat.
Circuit
A
3 rounds for reps - 90/90's hip switch w/ hip extension: 5 reps /side - half-kneeling hip flexor stretch + reach: 5 reps /side - World's Greatest Stretch: 5 reps /side
Circuit
B
3 Rounds - Jumping Jacks: 20 reps - Bodyweight Squats: 10 reps - Push-ups: 10 reps - Plank Ins&Outs: 10 reps
C
Tactical Complex
5 x 1
Circuit
D
EMOM 12 minutes min 1. Swings, 15 reps min 2. Goblet hold reverse lunges, 5 reps /side min 3. Push-ups 15-20 reps min 4. Jump Squats 12 - 20 reps min 5. Kettlebell Alternating Rows 5 reps /side min 6. Hollow hold 40 seconds REPEAT
Circuit
A
3 Rounds 1. Half-Kneeling hip flexor stretch: 5 reps /side 2. World's Greatest Stretch: 8 reps /side 3. 90/90's hip switches: 5 reps /side 4. Cat-cow: 10 reps 5. Middle Split elbows to floor: 10 reps
B1
Kettlebell Seated Good-mornings
4 x 8
B2
Elevated ATG Split Squats
4 x 5
B3
mace 360s
4 x 10
B4
Kettlebell Windmills
4 x 5
B5
Cossack Squats
4 x 3
Circuit
C
15 minutes Animal FLow (Play around with these 3 movements for this period of time. No reps, no time for each move. Just let it flow, and if you want you can mix the 3 moves and create a flow). - Crab underswitch to ninja kicks - Crocodile Walks - Lateral monkeys
No more wasting time with random workouts or chasing trends. This is real training — raw, efficient, and built to make you move, feel, and perform better. You don’t need a gym. You just need the will to start. The first week is your trial. No risk. Everyth
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The Sweeney Method
The Sweeney Method
The Sweeney Method
