Warm-up: 5 min Foam roll, 5 min Crocodile breathing, 5 min/on the ...
Warm-up: 5 min Foam roll, 5 min Crocodile breathing, 5 min/on the min 9x toes 2 bar, 7x elevated push-up, 5x OH Squat Week 1 May 5-11 Week 2 May 12-18 Week 3 May 19-25 Day 1 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Tall Snatch 3 3 2 3 3 2 3 3 2 Full Squat Full Squat Full Squat A1 S/L lateral line 3x10/s 3x10/s 3x15/s hop A2 Squat 3x5 30-60% 3x5 30-60% 3x5 30-60% 5 75% on all sets 5 80% on all sets 3 85% on all sets 5 5 3 5 5 3 5 5 3 5 5 3 PRE of 7 PRE of 8 PRE of 9 B1 Split Squat :30/s oscillate at :30/s oscillate at :30/s oscillate at holds :20/s bottom :30/s bottom :30/s bottom :20/s :20/s :30/s
3x5
C1
Arm Bar
3x8/s
3x8/s
3x8/s
3x8/s
C2
Push-back Push up Hypers
3x12
3x15
3x20
3x20
3x12 weighted if need
3x12 weighted if need
3x12 weighted if need
3x12 weighted if need
Mid
Roll and Stretch Warm-up: 5 min Foam roll, 5 min Crocodile breathing, 5 min/on the min 9x Burpee, 7x/s Lateral Squat, 5x Plyo Push-up Week 1 May 5-11 Week 2 May 12-18 Week 3 May 19-25 Day 2 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Tall Clean 3 3 2 3 3 2 3 3 2 Full Squat Full Squat Full Squat A1 S/L forw/back 3x10/s 3x10/s 3x15/s hops A2 Deadlift 3x5 30-60% 3x5 30-60% 3x3 30-60% 5 75% on all sets 5 80% on all sets 3 85% on all sets 5 5 3 5 5 3 5 5 3 5 5 3 PRE of 8 PRE of 8 PRE of 9 B1 RDL 8 Pause at knee 8 Pause at knee 6 Pause at knee 8 8 6 8 8 6 PRE of 8 PRE of 8 PRE of 8 C1 Supine row 30 Cluster 45 Cluster 60 Cluster (narrow grip) C2 Face Pulls 3x10 3x10 3x10 Mid
OH DB Tall Kn 3x8/s to stand Lock out arms Roll and Stretch
3x8/s Lock out arms
3x8/s Lock out arms
Week 4 May 26-June 1 Reps Weight Personal Notes 3 3 3 Full Squat 3x15/s
5 5 5
PRE of 8 :25/s :25/s :25/s
30-60% 80% on all sets
oscillate at bottom
Week 4 May 26-June 1 Reps Weight Personal Notes 3 3 3 Full Squat 3x15/s 3x5 5 5 5
PRE of 8 6 6 6 PRE of 8 60 3x10 3x8/s Lock out arms
30-60% 80% on all sets
Pause at knee
Cluster
Warm-up: 5 min Foam roll, 5 min Crocodile breathing, 5 min/on the min 9x/s Mountain climber , 7x/s Step-up, 5x MB Slam Week 1 May 5-11 Week 2 May 12-18 Week 3 May 19-25 Day 3 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Sit to Box 5 BW Hands on hips 5 5-10lbs Hold medicine 5 10-15lbs Hold medicine Jump 5 BW 5 5-10lbs ball 5 10-15lbs ball 5 BW 5 5-10lbs 5 10-15lbs A1
Week 4 Reps 3 3 3
May 26-June 1 Weight Personal Notes BW Hands on hips BW BW
S/L Glute bridge 8/s (use BB) 8/s 8/s 8/s PRE of 8 Lat Shoulder 8 raise 8 8
8/s 8/s 8/s 8/s PRE of 8 8 8 8
8/s 8/s 8/s 8/s PRE of 8 10 10 10
6/s 6/s 6/s 6/s PRE of 8 10 10 10
B1
DB Floor press
C1
Lateral Squat
C2
Chin-up
Mid
BB roll outs
8 8 8 PRE of 8 3x15/s BW FULL DEPTH! 30 weighted if need 3x8
6 6 6 PRE of 8 3x20/s BW FULL DEPTH! 40 weighted if need 3x10
6 6 6 PRE of 8 3x20/s BW FULL DEPTH! 40 weighted if need 3x10
A2
8 8 8 PRE of 8 3x15/s BW FULL DEPTH! 30 weighted if need 3x8
Cluster
Cluster
Cluster
Roll and Stretch Perceived Rate of Exertion Scale (PRE) 10: Maximal Effort. No reps left in the tank. 9: Heavy Effort. Could have done one more rep. 8: Could have done two or three more reps. 7: Bar speed is “snappy” if maximal force is applied. 6: Bar speed is “snappy” with moderate effort.
Cluster
Warm-up: Crab walk, Inch worm, Bear crawl, Lateral Plank walk, Greatest Stretch w/ rotation 2x50 feet Week 5 June 2-8 Week 6 June 9-15 Week 7 June 16-22 Day 1 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Hang Snatch 3 3 3 pull 3 3 2 3 3 2 PRE of 7 PRE of 7 PRE of 7 A1 Two footed 3x20/s 3x20/s 3x30/s lateral line hop A2 Squat 3x5 40-70% 3x5 40-70% 3x5 40-70% 5 85% on all sets 3 90% on all sets 5 80% first set 5 3 3 85% second set 5 3 3 90% third set 5 3 2+ 95%+ last set 5 3 PRE of 8 PRE of 9 PRE of 10 B1 Front Rack 8/s Goblet hold 8/s Golbet hold 6/s Goblet hold Rev Lunge 8/s if need 8/s if need 6/s if need 8/s 8/s 6/s PRE of 8 PRE of 8 PRE of 8 C1 No Money 3x8 3x8 3x8
PRE of 7 6/s 6/s 6/s PRE of 7 3x8
C2 Mid
Elevated Push-up Toes 2 bar
Week 8 June 23-29 Reps Weight Personal Notes 2 2 2 PRE of 7 3x30/s 2x5 5 5 5
3x20
3x20
3x25
3x25
3x10
3x10
3x12
3x12
50% 60% on all sets
Goblet hold if need
Roll and Stretch Warm-up: Crab walk, Inch worm, Bear crawl, Lateral Plank walk, Greatest Stretch w/ rotation 2x50 feet Day 2 Week 5 June 2-8 Week 6 June 9-15 Week 7 June 16-22 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Hang Clean 3 3 3 pull 3 3 2 3 3 2
Week 8 June 23-29 Reps Weight Personal Notes 2 2 2
A1
3x25
A2
Two footed for/back hops Deadlift
B1
Snatch Grip RDL
C1 C2
Supine Row (wide grip) Rev Fly
Mid
Body Saw
Roll and Stretch
3x20 3x5 5 5 5 5 5 PRE of 8 8 8 8 PRE of 8 30
3x20 30-60% 3x5 85% on all sets
Pause at knee
cluster
3 3 3 3 3 PRE of 8 8 8 8 PRE of 8 45
3x25 30-60% 3x5 90% on all sets
5 3 3
2+
Pause at knee
cluster
PRE of 8 6 6 6 PRE of 8 60
30-60% 3x5 80% first set 85% second set 90% third set 95%+ last set
Pause at knee
cluster
5 5 5 5
PRE of 7 6 6 6 PRE of 8 60
3x8
3x8
3x8
3x8
3x10
3x10
3x12
3x12
30-60% 60% on all sets
Pause at knee
cluster
Warm-up: Crab walk, Inch worm, Bear crawl, Lateral Plank walk, Greatest Stretch w/ rotation 2x50 feet Week 5 June 2-8 Week 6 June 9-15 Week 7 June 16-22 Day 3 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Box Jump 5 BW Hands on hips 5 5-10lbs Hold medicine 5 10-15lbs Hold medicine 5 BW 5 5-10lbs ball 5 10-15lbs ball 5 BW 5 5-10lbs 5 10-15lbs PRE of 7 PRE of 7 PRE of 7 A1 S/L Hip Thrust 8/s 8/s 6/s (use BB) 8/s 8/s 6/s 8/s 8/s 6/s 8/s 8/s 6/s PRE of 8 PRE of 8 PRE of 8 A2 1/2 Kn shoulder 8/s 8/s 6/s press 8/s 8/s 6/s 8/s 8/s 6/s PRE of 8 PRE of 8 PRE of 8 B1 DB Bench 8 8 6 8 8 6 8 8 6 PRE of 8 PRE of 8 PRE of 8 C1 Lateral Squat 3x10/s oscilate at 3x10/s oscilate at 3x15/s oscilate at Goblet hold PRE of 8 bottom PRE of 8 bottom PRE of 8 bottom C2 Weighted Chin 20 cluster 20 cluster 25 cluster up Mid Farmers walks 3x150ft 3x150ft 3x200ft Roll and Stretch
Week 8 June 23-29 Reps Weight Personal Notes 5 BW Hands on hips 5 BW for all 5 BW PRE of 7 6/s 6/s 6/s 6/s PRE of 7 6/s 6/s 6/s PRE of 7 6 6 6 PRE of 7 3x10/s oscilate at PRE of 8 bottom 20 cluster 3x200ft
Warm-up: 5 min Foam roll, 5 min Crocodile breathing, 5 min/on the min 9x Burpee, 7x/s Lateral Squat, 5x Plyo Push-up Week 9 June 30-July 6 Week 10 July 7-13 Week 11 July 14-20 Week 12 July 21-27 Day 1 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Step-up Jumps 5/s BW Hands on hips 5/s BW Hands on hips 8/s BW Hands on hips 8/s BW Hands on hips 5/s 5-10lbs Hold MedBall 5/s 5-10lbs Hold MedBall 8/s 10-15lbs Hold MedBall 8/s BW for all 5/s BW Hands on hips 5/s 5-10lbs Hold MedBall 8/s 5-10lbs Hold MedBall 8/s BW PRE of 7 PRE of 7 PRE of 7 PRE of 7 A1 Monster walk 3x10/s 3x12/s 3x12/s 3x15/s A2
B1
B2 C1 Mid
Speed Squat
10 10 10 10
60% BW on all sets 2 mins rest
FULL DEPTH!! Walking Lunge 8/s 8/s 8/s PRE of 8 Adductor mob 3x8/s Triangle Push 50 up Weighted Plank 5 mins
10 10 10 10
55% BW on all sets 2 mins rest
FULL DEPTH!! 8/s 8/s 8/s PRE of 8 3x8/s cluster
50 5 mins
10 10 10 10
50% BW on all sets 2 mins rest
FULL DEPTH!! 6/s 6/s 6/s PRE of 9 3x8/s cluster
60
12 12 12 12
45% BW on all sets 2 mins rest
FULL DEPTH!! 6/s 6/s 6/s PRE of 7 3x8/s cluster
7 mins
Roll and Stretch Warm-up: 5 min Foam roll, 5 min Crocodile breathing, 5 min/on the min 9x/s Mountain climber , 7x/s Step-up, 5x MB Slam Week 9 June 30-July 6 Week 10 July 7-13 Week 11 July 14-20 Day 2 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Heidens 5/s BW Hands on hips 5/s BW Hands on hips 8/s BW Hands on hips (lat bounds) 5/s 5-10lbs Hold MedBall 5/s 5-10lbs Hold MedBall 8/s 10-15lbs Hold MedBall 5/s BW Hands on hips 5/s 5-10lbs Hold MedBall 8/s 5-10lbs Hold MedBall PRE of 7 PRE of 7 PRE of 7 A1 Scissor line 3x50 3x50 3x50 hops A2 Speed Deadlift 3x5 30-60% 3x5 30-60% 3x5 30-60% 8 65% first set 8 65% first set 8 65% first set 8 70% second set 8 70% second set 8 70% second & 5 75% third set 5 75% third set 5 third set 5 80% last two 5 80% last two 5 75% last two 3 sets 3 sets 5 sets 2 min rest 2 min rest 2 min rest B1 Hand supported 10/s 10/s 12/s S/L RDL 10/s 10/s 12/s 10/s 10/s 12/s PRE of 8 PRE of 8 PRE of 8 C1 OH Squat 30 Bar cluster 35 Bar cluter 40 Bar cluster FULL DEPTH!! FULL DEPTH!! FULL DEPTH!! C2 Seated wall 3x10 3x10 3x10 slides Mid Side Plank 5 mins/s 5 mins/s 7 mins/s Total time Total time Total time Roll and Stretch
60
cluster
7 mins
Week 12 July 21-27 Reps Weight Personal Notes 8/s BW Hands on hips 8/s BW for all 8/s BW PRE of 7 3x50 3x3 5 5 5 5 5 12/s 12/s 12/s PRE of 8 40 Bar FULL DEPTH!! 3x10 7 mins/s Total time
30-40% 50% all sets 2 min rest
cluster
Warm-up: 5 min Foam roll, 5 min Crocodile breathing, 5 min/on the min 9x toes 2 bar, 7x elevated push-up, 5x OH Squat Week 9 June 30-July 6 Week 10 July 7-13 Week 11 July 14-20 Day 3 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Broad Jump 5 BW Hands on hips 5 5-10lbs Hold medicine 5 10-15lbs Hold medicine (single jump) 5 BW 5 5-10lbs ball 5 10-15lbs ball 5 BW 5 5-10lbs 5 10-15lbs A1
Glute Bridge (use BB)
A2
Tall Kn DB press
B1
S/A Incline DB Bench
C1
Lateral box step-ups Wide Grip pull up Waiter walks
C2 Mid
Roll and Stretch
8 8 8 8 PRE of 8 8 8 8 PRE of 8 8/s 8/s 8/s PRE of 7 3x20/s BW 20 3x150ft
hands on hips cluster distance is for each side
8 8 8 8 PRE of 8 8 8 8 PRE of 8 8/s 8/s 8/s PRE of 7 3x20/s BW 25 3x150ft
hands on hips cluster distance is for each side
5 5 5 5 PRE of 9 8 8 8 PRE of 8 8/s 8/s 8/s PRE of 8 3x30/s BW 30 3x200ft
hands on hips cluster distance is for each side
Week 12 July 21-27 Reps Weight Personal Notes 5 BW Hands on hips 5 BW for all 5 BW 5 5 5 5 PRE of 8 8 8 8 PRE of 8 8/s 8/s 8/s PRE of 8 3x30/s BW 30 3x200ft
hands on hips cluster distance is for each side
Warm-up: Forward roll to stand, Greatest Stretch w/ rotation 2x50 feet, 10x/s Turkish Get-up Week 13 July 28-Aug 3 Week 14 Aug 4-10 Day 1 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Core Hang Clean 3 50% BW 3 50% BW Pull 3 all sets 3 all sets 3 3 PRE of 7 PRE of 7 A1 Bretzal 3x:30/s 3x:30/s A2
Jump Squats
B1
Bulgarian Split Squat
B2 C1
5 5 8 8
65lbs 65lbs Bar Bar
2 mins rest
5 5 8 8
65lbs 65lbs Bar Bar
Couch Stretch
FULL DEPTH!! 8/s 8/s 8/s PRE of 8 3x:30
FULL DEPTH!! 8/s 8/s 8/s PRE of 8 3x:30
Plyo Push-up
3x8
3x10
2 min rest
Mid
Mountain climb 3x15/s 3x15/s plank Roll and Stretch Warm-up: Forward roll to stand, Greatest Stretch w/ rotation 2x50 feet, 10x/s Turkish Get-up Day 2 Week 13 July 28-Aug 3 Week 14 Aug 4-10 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Core Hang Snatch 2 40% BW 2 40% BW Pull 2 all sets 2 all sets 2 2 PRE of 7 PRE of 7 A1 Bretzal 2.0 3x:30/s 3x:30/s A2
Clean Pull (from floor)
3x3 3 3 3 3 3 PRE of 7 12 12 12
B1
Hypers w/ hands OH
C1 C2
2 DB OH Squat Incline Y's
15 FULL DEPTH!! 3x12
Mid
Palloff Press
3x15/s
Roll and Stretch
30-50% BW 80% BW all sets
Cluster
3x3 3 3 3 3 3 PRE of 7 12 12 12 15 FULL DEPTH!! 3x12 3x15/s
30-50% BW 80% BW all sets
Cluster
Warm-up: Forward roll to stand, Greatest Stretch w/ rotation 2x50 feet, 10x/s Turkish Get-up Week 13 July 28-Aug 3 Week 14 Aug 4-10 Day 3 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Core Triple Jump 2 Hands on hips 3 Hand on hips 2 5-10lbs Hold MedBall 5 5-10lbs Hold MedBall 3 Hands on hips 3 A1
Hip Thrust (use BB)
A2
S/A DB Jerk
B1
Incline DB Bench
C1
Step-up jumps
C2
Supine row
Mid
Barbell rollout
Roll and Stretch
5 5 5 5 PRE of 9 4/s 4/s 4/s PRE of 7 8 8 8 PRE of 8 3x6/s PRE of 7 3x15 weighted if need 3x10
5 5 5 5 PRE of 9 4/s 4/s 4/s PRE of 7 8 8 8 PRE of 8 3x6/s PRE of 7 3x15 weighted if need 3x10
WARM UP BEFORE ALL RUNNING!!! Week 1-4 May 19-June 15 Week 1 Day 1: 3 mile run 8:00min pace; 10x80yrd sprint 80yrd sprint work time:15sec work/walk back, repeat x10) Day 2: 30 min Interval run :10sec fast/ :50sec recovery Day 3: 3x1mile repeat 7:00min Pace/ 5min recover between
Week 5-8 June 16-July 13 Week 5 Day 1: 6x800m, 4x400m, 2x200m 1:3 work to rest ratio Work times: 800m: 2:20, 400m: 1:20, 200m: 35sec Day 2: Directional Sprint Day 1; 10x120yrds Day 3: 5x1mile repeats 6:30min Pace/ 6min recovery between
Week 2 Day 1: 3 mile run 7:30min pace; 10x80yrd sprint 80yrd sprint work time:15sec work/1min rest,repeat x10 Day 2: 30 min Interval run :15sec fast/:45sec recovery Day 3: 3x1mile repeat 6:30min Pace/ 5min recovery between
Week 6 Day 1: 4x800m, 4x400m, 4x200m 1:3 work to rest ratio Work times: 800m: 2:20, 400m: 1:20, 200m: 35sec Day 2: Directional Sprint Day 2; 10x120yrds Day 3: 5x1mile repeats 6:00min Pace/ 6min recovery between
Week 3 Day 1: 4 mile run 7:30min pace; 10x80yrd sprint 80yrd sprint work time :15sec work/:45sec rest,repeat x10) Day 2: 45 min Interval run :10sec fast/:50sec recovery Day 3: 3x1mile repeat 6:30min Pace/3min recovery between
Week7 Day 1: 2x800m, 4x400m, 4x200m 1:3 work to rest ratio Work times: 800m 2:10, 400m: 1:10, 200m: 30sec Day 2: Directional Sprint Day 3; 10x120yrds Day 3: 5x1mile repeats 6:00min Pace/ 5:30min recovery between
Week 4 Day 1: TEST 2 1/2 mile run; 1 1/2 mile run 7:00min pace Day 2: 45 min Interval run :15sec fast/:45sec recovery Day 3: 4x1mile repeat 6:00min Pace/ 6min recovery between 2 1/2 mile test: see procedure at bottom
Week 8 Day 1: 2x800yrd, 4x400yrd, 4x200yrd 1:5 work to rest ratio Work times: 800m: 2:20, 400m: 1:20, 200m: 35sec Day 2: Directional Sprint Day 4; 10x120yrds Day 3: FITNESS CHECK!! 3x400m, 3x300m, 3x200m, 3x100m Fitness check: see procedure at bottom
Week 9-12 July 14-August 10 Week 9 Day 1: 8x200yrds, 6x100yrds, 2x50yrds 1:7 work to rest ratio Work Times: 200m :30sec, 100m :15sec, 50m :06sec Day 2: 4x1100yrd shuttle; 5 cone shuttle complex x1 Day 3: Compass run, Funnel run, 5-10-5 short ladders 5xeach 3x without ball 2x with ball Week 10 Day 1: 4x200yrds, 4x100yrds, 4x50yrds 1:7 work to rest ratio Work Times: 200m :30sec, 100m :15sec, 50m :06sec Day 2: 4x1100yrd shuttle; 5 cone shuttle complex x2 Day 3: Two tower, Hand run, Super weave 5xeach 3x without ball 2x with ball
Week 11 Day 1: 2x200yrd, 4x100yrds, 6x50yrds 1:7 work to rest ratio Work Times: 200m :30sec, 100m :15sec, 50m :06sec Day 2: 4x1100yrd shuttle; 5 cone shuttle complex x1 Day 3: Compass run, Funnel run, 5-10-5 short ladders 8xeach 4x with out ball 4 x with ball Week 12 Day 1: 2x200yrds, 4x100yrds, 8x50yrds 1:7 work to rest ratio Work Times: 200m :30sec, 100m :15sec, 50m :06sec Day 2: 4x1100yrd shuttle; 5 cone shuttle complex x2 Day 3: Two tower, Hand run, Super weave 8xeach 4x with out ball 4 x with ball
Directional Sprinting 1. 5yrd Sprint 2. 10yrd Sprint 3. 15yrd Sprint 4. 30yrd Sprint
5. 15yrd Bending run (R) 6. 15yrd Bending run (L) 7. 30yrd Bending run (R) 8. 30yrd Bending run (L)
13. 15yrd Back Peddle 14. 30yrd Back Peddle 15. 15yrd zigzag cutting Day 1: Reps 1x 2x 3x 4x 5x 6x 7x 8x 9x 10x
Drill 3 4 9 12 1 15 17 11 6 1
9. 5yrd Shuffle (R) to 15yrd Sprint 10. 5yrd Shuffle (L) to 15yrd Sprint 11. 15yrd Back Peddle to (R) dive (defensive run looking back over Left Shoulder) 12. 15yrd Back Peddle to (L) dive (defensice run looking back over Right Shoulder) 16. 30yrd zigzag cutting 17. 15yrd Back Peddle zigzag cutting 18. 30yrd Back Peddle zigzag cutting
Day 2: Reps 1x 2x 3x 4x 5x 6x 7x 8x 9x 10x
Drill 13 16 7 15 2 11 1 4 10 3
Day 3: Reps 1x 2x 3x 4x 5x 6x 7x 8x 9x 10x
Drill 14 1 12 4 16 10 7 3 5 8
Day 4: Reps 1x 2x 3x 4x 5x 6x 7x 8x 9x 10x
Drill 18 5 9 12 4 13 10 3 1 2
WARM UP BEFORE ALL RUNNING!!! Warm up: Jog 2 laps of field or track. Walking Quad Stretch, Walking lunges, Frankensteins, Lateral lunges, High Knees, Butt Kickers, A-skips. All 10x each 2 1/2 mile test: Run the standard 2 1/2 miles around a measure course or track 15 mins to complete whole distance. Once complete rest 5 mins then run 1 1/2 miles in a 7:00 min pace. FITNESS CHECK: Run 400m within time limit, rest 90 seconds, repeat. Time Standards!!!! Once you have done 3x400, rest 90 seconds, then run 300m portion… 3x400m 1:10 or less 3x200 33 sec or less Continue until you have completed all runs, resting only 90 seconds 3x300m 52 sec or less 3x100 15 sec or less between all. Inability to complete 400's: Poor Fitness, Complete 400's but not 300's: Below Average Fitness Complete 400's, 300's: Average Fitness, Complete 400's, 300's and 200's: Good Fitness Complete all distance's in time: Very Good Fitness!! 5 CONE SHUTTLE COMPLEX: Put a cone down on the end line as a starter mark Then place 5 cones in a line with the distance of 5 yards between each cone. Run from the starter marker to the 1st cone and back, and then to the 2nd cone and back, 3rd cone and back, 4th cone and back, 5th cone and back. Continuous Sprint!!! :31 sec or less to complete 6 sets of :31/:29sec :29 sec rest Total time: 6 mins 1 set is completeing WHOLE 6 mins of work. 2 sets is 2x through WHOLE complex. 120's: Start at one end line and sprint to other end line. Work time is :20 seconds. Jog back to start. Rest time is :40 seconds. 2 minute rest after 5th sprint. Goal is to complete all 10 sprints within 1 minute each.
3x5
C1
Arm Bar
3x8/s
3x8/s
3x8/s
3x8/s
C2
Push-back Push up Hypers
3x12
3x15
3x20
3x20
3x12 weighted if need
3x12 weighted if need
3x12 weighted if need
3x12 weighted if need
Mid
Roll and Stretch Warm-up: 5 min Foam roll, 5 min Crocodile breathing, 5 min/on the min 9x Burpee, 7x/s Lateral Squat, 5x Plyo Push-up Week 1 May 5-11 Week 2 May 12-18 Week 3 May 19-25 Day 2 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Tall Clean 3 3 2 3 3 2 3 3 2 Full Squat Full Squat Full Squat A1 S/L forw/back 3x10/s 3x10/s 3x15/s hops A2 Deadlift 3x5 30-60% 3x5 30-60% 3x3 30-60% 5 75% on all sets 5 80% on all sets 3 85% on all sets 5 5 3 5 5 3 5 5 3 5 5 3 PRE of 8 PRE of 8 PRE of 9 B1 RDL 8 Pause at knee 8 Pause at knee 6 Pause at knee 8 8 6 8 8 6 PRE of 8 PRE of 8 PRE of 8 C1 Supine row 30 Cluster 45 Cluster 60 Cluster (narrow grip) C2 Face Pulls 3x10 3x10 3x10 Mid
OH DB Tall Kn 3x8/s to stand Lock out arms Roll and Stretch
3x8/s Lock out arms
3x8/s Lock out arms
Week 4 May 26-June 1 Reps Weight Personal Notes 3 3 3 Full Squat 3x15/s
5 5 5
PRE of 8 :25/s :25/s :25/s
30-60% 80% on all sets
oscillate at bottom
Week 4 May 26-June 1 Reps Weight Personal Notes 3 3 3 Full Squat 3x15/s 3x5 5 5 5
PRE of 8 6 6 6 PRE of 8 60 3x10 3x8/s Lock out arms
30-60% 80% on all sets
Pause at knee
Cluster
Warm-up: 5 min Foam roll, 5 min Crocodile breathing, 5 min/on the min 9x/s Mountain climber , 7x/s Step-up, 5x MB Slam Week 1 May 5-11 Week 2 May 12-18 Week 3 May 19-25 Day 3 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Sit to Box 5 BW Hands on hips 5 5-10lbs Hold medicine 5 10-15lbs Hold medicine Jump 5 BW 5 5-10lbs ball 5 10-15lbs ball 5 BW 5 5-10lbs 5 10-15lbs A1
Week 4 Reps 3 3 3
May 26-June 1 Weight Personal Notes BW Hands on hips BW BW
S/L Glute bridge 8/s (use BB) 8/s 8/s 8/s PRE of 8 Lat Shoulder 8 raise 8 8
8/s 8/s 8/s 8/s PRE of 8 8 8 8
8/s 8/s 8/s 8/s PRE of 8 10 10 10
6/s 6/s 6/s 6/s PRE of 8 10 10 10
B1
DB Floor press
C1
Lateral Squat
C2
Chin-up
Mid
BB roll outs
8 8 8 PRE of 8 3x15/s BW FULL DEPTH! 30 weighted if need 3x8
6 6 6 PRE of 8 3x20/s BW FULL DEPTH! 40 weighted if need 3x10
6 6 6 PRE of 8 3x20/s BW FULL DEPTH! 40 weighted if need 3x10
A2
8 8 8 PRE of 8 3x15/s BW FULL DEPTH! 30 weighted if need 3x8
Cluster
Cluster
Cluster
Roll and Stretch Perceived Rate of Exertion Scale (PRE) 10: Maximal Effort. No reps left in the tank. 9: Heavy Effort. Could have done one more rep. 8: Could have done two or three more reps. 7: Bar speed is “snappy” if maximal force is applied. 6: Bar speed is “snappy” with moderate effort.
Cluster
Warm-up: Crab walk, Inch worm, Bear crawl, Lateral Plank walk, Greatest Stretch w/ rotation 2x50 feet Week 5 June 2-8 Week 6 June 9-15 Week 7 June 16-22 Day 1 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Hang Snatch 3 3 3 pull 3 3 2 3 3 2 PRE of 7 PRE of 7 PRE of 7 A1 Two footed 3x20/s 3x20/s 3x30/s lateral line hop A2 Squat 3x5 40-70% 3x5 40-70% 3x5 40-70% 5 85% on all sets 3 90% on all sets 5 80% first set 5 3 3 85% second set 5 3 3 90% third set 5 3 2+ 95%+ last set 5 3 PRE of 8 PRE of 9 PRE of 10 B1 Front Rack 8/s Goblet hold 8/s Golbet hold 6/s Goblet hold Rev Lunge 8/s if need 8/s if need 6/s if need 8/s 8/s 6/s PRE of 8 PRE of 8 PRE of 8 C1 No Money 3x8 3x8 3x8
PRE of 7 6/s 6/s 6/s PRE of 7 3x8
C2 Mid
Elevated Push-up Toes 2 bar
Week 8 June 23-29 Reps Weight Personal Notes 2 2 2 PRE of 7 3x30/s 2x5 5 5 5
3x20
3x20
3x25
3x25
3x10
3x10
3x12
3x12
50% 60% on all sets
Goblet hold if need
Roll and Stretch Warm-up: Crab walk, Inch worm, Bear crawl, Lateral Plank walk, Greatest Stretch w/ rotation 2x50 feet Day 2 Week 5 June 2-8 Week 6 June 9-15 Week 7 June 16-22 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Hang Clean 3 3 3 pull 3 3 2 3 3 2
Week 8 June 23-29 Reps Weight Personal Notes 2 2 2
A1
3x25
A2
Two footed for/back hops Deadlift
B1
Snatch Grip RDL
C1 C2
Supine Row (wide grip) Rev Fly
Mid
Body Saw
Roll and Stretch
3x20 3x5 5 5 5 5 5 PRE of 8 8 8 8 PRE of 8 30
3x20 30-60% 3x5 85% on all sets
Pause at knee
cluster
3 3 3 3 3 PRE of 8 8 8 8 PRE of 8 45
3x25 30-60% 3x5 90% on all sets
5 3 3
2+
Pause at knee
cluster
PRE of 8 6 6 6 PRE of 8 60
30-60% 3x5 80% first set 85% second set 90% third set 95%+ last set
Pause at knee
cluster
5 5 5 5
PRE of 7 6 6 6 PRE of 8 60
3x8
3x8
3x8
3x8
3x10
3x10
3x12
3x12
30-60% 60% on all sets
Pause at knee
cluster
Warm-up: Crab walk, Inch worm, Bear crawl, Lateral Plank walk, Greatest Stretch w/ rotation 2x50 feet Week 5 June 2-8 Week 6 June 9-15 Week 7 June 16-22 Day 3 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Box Jump 5 BW Hands on hips 5 5-10lbs Hold medicine 5 10-15lbs Hold medicine 5 BW 5 5-10lbs ball 5 10-15lbs ball 5 BW 5 5-10lbs 5 10-15lbs PRE of 7 PRE of 7 PRE of 7 A1 S/L Hip Thrust 8/s 8/s 6/s (use BB) 8/s 8/s 6/s 8/s 8/s 6/s 8/s 8/s 6/s PRE of 8 PRE of 8 PRE of 8 A2 1/2 Kn shoulder 8/s 8/s 6/s press 8/s 8/s 6/s 8/s 8/s 6/s PRE of 8 PRE of 8 PRE of 8 B1 DB Bench 8 8 6 8 8 6 8 8 6 PRE of 8 PRE of 8 PRE of 8 C1 Lateral Squat 3x10/s oscilate at 3x10/s oscilate at 3x15/s oscilate at Goblet hold PRE of 8 bottom PRE of 8 bottom PRE of 8 bottom C2 Weighted Chin 20 cluster 20 cluster 25 cluster up Mid Farmers walks 3x150ft 3x150ft 3x200ft Roll and Stretch
Week 8 June 23-29 Reps Weight Personal Notes 5 BW Hands on hips 5 BW for all 5 BW PRE of 7 6/s 6/s 6/s 6/s PRE of 7 6/s 6/s 6/s PRE of 7 6 6 6 PRE of 7 3x10/s oscilate at PRE of 8 bottom 20 cluster 3x200ft
Warm-up: 5 min Foam roll, 5 min Crocodile breathing, 5 min/on the min 9x Burpee, 7x/s Lateral Squat, 5x Plyo Push-up Week 9 June 30-July 6 Week 10 July 7-13 Week 11 July 14-20 Week 12 July 21-27 Day 1 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Step-up Jumps 5/s BW Hands on hips 5/s BW Hands on hips 8/s BW Hands on hips 8/s BW Hands on hips 5/s 5-10lbs Hold MedBall 5/s 5-10lbs Hold MedBall 8/s 10-15lbs Hold MedBall 8/s BW for all 5/s BW Hands on hips 5/s 5-10lbs Hold MedBall 8/s 5-10lbs Hold MedBall 8/s BW PRE of 7 PRE of 7 PRE of 7 PRE of 7 A1 Monster walk 3x10/s 3x12/s 3x12/s 3x15/s A2
B1
B2 C1 Mid
Speed Squat
10 10 10 10
60% BW on all sets 2 mins rest
FULL DEPTH!! Walking Lunge 8/s 8/s 8/s PRE of 8 Adductor mob 3x8/s Triangle Push 50 up Weighted Plank 5 mins
10 10 10 10
55% BW on all sets 2 mins rest
FULL DEPTH!! 8/s 8/s 8/s PRE of 8 3x8/s cluster
50 5 mins
10 10 10 10
50% BW on all sets 2 mins rest
FULL DEPTH!! 6/s 6/s 6/s PRE of 9 3x8/s cluster
60
12 12 12 12
45% BW on all sets 2 mins rest
FULL DEPTH!! 6/s 6/s 6/s PRE of 7 3x8/s cluster
7 mins
Roll and Stretch Warm-up: 5 min Foam roll, 5 min Crocodile breathing, 5 min/on the min 9x/s Mountain climber , 7x/s Step-up, 5x MB Slam Week 9 June 30-July 6 Week 10 July 7-13 Week 11 July 14-20 Day 2 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Heidens 5/s BW Hands on hips 5/s BW Hands on hips 8/s BW Hands on hips (lat bounds) 5/s 5-10lbs Hold MedBall 5/s 5-10lbs Hold MedBall 8/s 10-15lbs Hold MedBall 5/s BW Hands on hips 5/s 5-10lbs Hold MedBall 8/s 5-10lbs Hold MedBall PRE of 7 PRE of 7 PRE of 7 A1 Scissor line 3x50 3x50 3x50 hops A2 Speed Deadlift 3x5 30-60% 3x5 30-60% 3x5 30-60% 8 65% first set 8 65% first set 8 65% first set 8 70% second set 8 70% second set 8 70% second & 5 75% third set 5 75% third set 5 third set 5 80% last two 5 80% last two 5 75% last two 3 sets 3 sets 5 sets 2 min rest 2 min rest 2 min rest B1 Hand supported 10/s 10/s 12/s S/L RDL 10/s 10/s 12/s 10/s 10/s 12/s PRE of 8 PRE of 8 PRE of 8 C1 OH Squat 30 Bar cluster 35 Bar cluter 40 Bar cluster FULL DEPTH!! FULL DEPTH!! FULL DEPTH!! C2 Seated wall 3x10 3x10 3x10 slides Mid Side Plank 5 mins/s 5 mins/s 7 mins/s Total time Total time Total time Roll and Stretch
60
cluster
7 mins
Week 12 July 21-27 Reps Weight Personal Notes 8/s BW Hands on hips 8/s BW for all 8/s BW PRE of 7 3x50 3x3 5 5 5 5 5 12/s 12/s 12/s PRE of 8 40 Bar FULL DEPTH!! 3x10 7 mins/s Total time
30-40% 50% all sets 2 min rest
cluster
Warm-up: 5 min Foam roll, 5 min Crocodile breathing, 5 min/on the min 9x toes 2 bar, 7x elevated push-up, 5x OH Squat Week 9 June 30-July 6 Week 10 July 7-13 Week 11 July 14-20 Day 3 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Reps Weight Personal Notes Core Broad Jump 5 BW Hands on hips 5 5-10lbs Hold medicine 5 10-15lbs Hold medicine (single jump) 5 BW 5 5-10lbs ball 5 10-15lbs ball 5 BW 5 5-10lbs 5 10-15lbs A1
Glute Bridge (use BB)
A2
Tall Kn DB press
B1
S/A Incline DB Bench
C1
Lateral box step-ups Wide Grip pull up Waiter walks
C2 Mid
Roll and Stretch
8 8 8 8 PRE of 8 8 8 8 PRE of 8 8/s 8/s 8/s PRE of 7 3x20/s BW 20 3x150ft
hands on hips cluster distance is for each side
8 8 8 8 PRE of 8 8 8 8 PRE of 8 8/s 8/s 8/s PRE of 7 3x20/s BW 25 3x150ft
hands on hips cluster distance is for each side
5 5 5 5 PRE of 9 8 8 8 PRE of 8 8/s 8/s 8/s PRE of 8 3x30/s BW 30 3x200ft
hands on hips cluster distance is for each side
Week 12 July 21-27 Reps Weight Personal Notes 5 BW Hands on hips 5 BW for all 5 BW 5 5 5 5 PRE of 8 8 8 8 PRE of 8 8/s 8/s 8/s PRE of 8 3x30/s BW 30 3x200ft
hands on hips cluster distance is for each side
Warm-up: Forward roll to stand, Greatest Stretch w/ rotation 2x50 feet, 10x/s Turkish Get-up Week 13 July 28-Aug 3 Week 14 Aug 4-10 Day 1 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Core Hang Clean 3 50% BW 3 50% BW Pull 3 all sets 3 all sets 3 3 PRE of 7 PRE of 7 A1 Bretzal 3x:30/s 3x:30/s A2
Jump Squats
B1
Bulgarian Split Squat
B2 C1
5 5 8 8
65lbs 65lbs Bar Bar
2 mins rest
5 5 8 8
65lbs 65lbs Bar Bar
Couch Stretch
FULL DEPTH!! 8/s 8/s 8/s PRE of 8 3x:30
FULL DEPTH!! 8/s 8/s 8/s PRE of 8 3x:30
Plyo Push-up
3x8
3x10
2 min rest
Mid
Mountain climb 3x15/s 3x15/s plank Roll and Stretch Warm-up: Forward roll to stand, Greatest Stretch w/ rotation 2x50 feet, 10x/s Turkish Get-up Day 2 Week 13 July 28-Aug 3 Week 14 Aug 4-10 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Core Hang Snatch 2 40% BW 2 40% BW Pull 2 all sets 2 all sets 2 2 PRE of 7 PRE of 7 A1 Bretzal 2.0 3x:30/s 3x:30/s A2
Clean Pull (from floor)
3x3 3 3 3 3 3 PRE of 7 12 12 12
B1
Hypers w/ hands OH
C1 C2
2 DB OH Squat Incline Y's
15 FULL DEPTH!! 3x12
Mid
Palloff Press
3x15/s
Roll and Stretch
30-50% BW 80% BW all sets
Cluster
3x3 3 3 3 3 3 PRE of 7 12 12 12 15 FULL DEPTH!! 3x12 3x15/s
30-50% BW 80% BW all sets
Cluster
Warm-up: Forward roll to stand, Greatest Stretch w/ rotation 2x50 feet, 10x/s Turkish Get-up Week 13 July 28-Aug 3 Week 14 Aug 4-10 Day 3 Exercise Reps Weight Personal Notes Reps Weight Personal Notes Core Triple Jump 2 Hands on hips 3 Hand on hips 2 5-10lbs Hold MedBall 5 5-10lbs Hold MedBall 3 Hands on hips 3 A1
Hip Thrust (use BB)
A2
S/A DB Jerk
B1
Incline DB Bench
C1
Step-up jumps
C2
Supine row
Mid
Barbell rollout
Roll and Stretch
5 5 5 5 PRE of 9 4/s 4/s 4/s PRE of 7 8 8 8 PRE of 8 3x6/s PRE of 7 3x15 weighted if need 3x10
5 5 5 5 PRE of 9 4/s 4/s 4/s PRE of 7 8 8 8 PRE of 8 3x6/s PRE of 7 3x15 weighted if need 3x10
WARM UP BEFORE ALL RUNNING!!! Week 1-4 May 19-June 15 Week 1 Day 1: 3 mile run 8:00min pace; 10x80yrd sprint 80yrd sprint work time:15sec work/walk back, repeat x10) Day 2: 30 min Interval run :10sec fast/ :50sec recovery Day 3: 3x1mile repeat 7:00min Pace/ 5min recover between
Week 5-8 June 16-July 13 Week 5 Day 1: 6x800m, 4x400m, 2x200m 1:3 work to rest ratio Work times: 800m: 2:20, 400m: 1:20, 200m: 35sec Day 2: Directional Sprint Day 1; 10x120yrds Day 3: 5x1mile repeats 6:30min Pace/ 6min recovery between
Week 2 Day 1: 3 mile run 7:30min pace; 10x80yrd sprint 80yrd sprint work time:15sec work/1min rest,repeat x10 Day 2: 30 min Interval run :15sec fast/:45sec recovery Day 3: 3x1mile repeat 6:30min Pace/ 5min recovery between
Week 6 Day 1: 4x800m, 4x400m, 4x200m 1:3 work to rest ratio Work times: 800m: 2:20, 400m: 1:20, 200m: 35sec Day 2: Directional Sprint Day 2; 10x120yrds Day 3: 5x1mile repeats 6:00min Pace/ 6min recovery between
Week 3 Day 1: 4 mile run 7:30min pace; 10x80yrd sprint 80yrd sprint work time :15sec work/:45sec rest,repeat x10) Day 2: 45 min Interval run :10sec fast/:50sec recovery Day 3: 3x1mile repeat 6:30min Pace/3min recovery between
Week7 Day 1: 2x800m, 4x400m, 4x200m 1:3 work to rest ratio Work times: 800m 2:10, 400m: 1:10, 200m: 30sec Day 2: Directional Sprint Day 3; 10x120yrds Day 3: 5x1mile repeats 6:00min Pace/ 5:30min recovery between
Week 4 Day 1: TEST 2 1/2 mile run; 1 1/2 mile run 7:00min pace Day 2: 45 min Interval run :15sec fast/:45sec recovery Day 3: 4x1mile repeat 6:00min Pace/ 6min recovery between 2 1/2 mile test: see procedure at bottom
Week 8 Day 1: 2x800yrd, 4x400yrd, 4x200yrd 1:5 work to rest ratio Work times: 800m: 2:20, 400m: 1:20, 200m: 35sec Day 2: Directional Sprint Day 4; 10x120yrds Day 3: FITNESS CHECK!! 3x400m, 3x300m, 3x200m, 3x100m Fitness check: see procedure at bottom
Week 9-12 July 14-August 10 Week 9 Day 1: 8x200yrds, 6x100yrds, 2x50yrds 1:7 work to rest ratio Work Times: 200m :30sec, 100m :15sec, 50m :06sec Day 2: 4x1100yrd shuttle; 5 cone shuttle complex x1 Day 3: Compass run, Funnel run, 5-10-5 short ladders 5xeach 3x without ball 2x with ball Week 10 Day 1: 4x200yrds, 4x100yrds, 4x50yrds 1:7 work to rest ratio Work Times: 200m :30sec, 100m :15sec, 50m :06sec Day 2: 4x1100yrd shuttle; 5 cone shuttle complex x2 Day 3: Two tower, Hand run, Super weave 5xeach 3x without ball 2x with ball
Week 11 Day 1: 2x200yrd, 4x100yrds, 6x50yrds 1:7 work to rest ratio Work Times: 200m :30sec, 100m :15sec, 50m :06sec Day 2: 4x1100yrd shuttle; 5 cone shuttle complex x1 Day 3: Compass run, Funnel run, 5-10-5 short ladders 8xeach 4x with out ball 4 x with ball Week 12 Day 1: 2x200yrds, 4x100yrds, 8x50yrds 1:7 work to rest ratio Work Times: 200m :30sec, 100m :15sec, 50m :06sec Day 2: 4x1100yrd shuttle; 5 cone shuttle complex x2 Day 3: Two tower, Hand run, Super weave 8xeach 4x with out ball 4 x with ball
Directional Sprinting 1. 5yrd Sprint 2. 10yrd Sprint 3. 15yrd Sprint 4. 30yrd Sprint
5. 15yrd Bending run (R) 6. 15yrd Bending run (L) 7. 30yrd Bending run (R) 8. 30yrd Bending run (L)
13. 15yrd Back Peddle 14. 30yrd Back Peddle 15. 15yrd zigzag cutting Day 1: Reps 1x 2x 3x 4x 5x 6x 7x 8x 9x 10x
Drill 3 4 9 12 1 15 17 11 6 1
9. 5yrd Shuffle (R) to 15yrd Sprint 10. 5yrd Shuffle (L) to 15yrd Sprint 11. 15yrd Back Peddle to (R) dive (defensive run looking back over Left Shoulder) 12. 15yrd Back Peddle to (L) dive (defensice run looking back over Right Shoulder) 16. 30yrd zigzag cutting 17. 15yrd Back Peddle zigzag cutting 18. 30yrd Back Peddle zigzag cutting
Day 2: Reps 1x 2x 3x 4x 5x 6x 7x 8x 9x 10x
Drill 13 16 7 15 2 11 1 4 10 3
Day 3: Reps 1x 2x 3x 4x 5x 6x 7x 8x 9x 10x
Drill 14 1 12 4 16 10 7 3 5 8
Day 4: Reps 1x 2x 3x 4x 5x 6x 7x 8x 9x 10x
Drill 18 5 9 12 4 13 10 3 1 2
WARM UP BEFORE ALL RUNNING!!! Warm up: Jog 2 laps of field or track. Walking Quad Stretch, Walking lunges, Frankensteins, Lateral lunges, High Knees, Butt Kickers, A-skips. All 10x each 2 1/2 mile test: Run the standard 2 1/2 miles around a measure course or track 15 mins to complete whole distance. Once complete rest 5 mins then run 1 1/2 miles in a 7:00 min pace. FITNESS CHECK: Run 400m within time limit, rest 90 seconds, repeat. Time Standards!!!! Once you have done 3x400, rest 90 seconds, then run 300m portion… 3x400m 1:10 or less 3x200 33 sec or less Continue until you have completed all runs, resting only 90 seconds 3x300m 52 sec or less 3x100 15 sec or less between all. Inability to complete 400's: Poor Fitness, Complete 400's but not 300's: Below Average Fitness Complete 400's, 300's: Average Fitness, Complete 400's, 300's and 200's: Good Fitness Complete all distance's in time: Very Good Fitness!! 5 CONE SHUTTLE COMPLEX: Put a cone down on the end line as a starter mark Then place 5 cones in a line with the distance of 5 yards between each cone. Run from the starter marker to the 1st cone and back, and then to the 2nd cone and back, 3rd cone and back, 4th cone and back, 5th cone and back. Continuous Sprint!!! :31 sec or less to complete 6 sets of :31/:29sec :29 sec rest Total time: 6 mins 1 set is completeing WHOLE 6 mins of work. 2 sets is 2x through WHOLE complex. 120's: Start at one end line and sprint to other end line. Work time is :20 seconds. Jog back to start. Rest time is :40 seconds. 2 minute rest after 5th sprint. Goal is to complete all 10 sprints within 1 minute each.
