Show Notes for Episode 43 on Warm Ups & Body Composition Templates - All Things Strength and Wellness Podcast...
Episode 43 - Show Notes
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Speed & Multi-Directional Speed Elastic/Reactive Strength (Speed-Strength Explosive Strength (Strength-Speed & Speed-Strength) Maximum Strength
Hypertrophy (if needed) Body Composition (if needed) Work Capacity Movement Quality Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health
Day 1&5: Linear Day
Day 3: Multi-Directional Day
Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Med Ball) Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link
Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Med Ball) Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link
Dynamic Warm Up – Linear: Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal Build Ups (25%/50%/75%/100% @10m)x4 Time: 10mins Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): A1: Explosive Jumps/Hops (NCM): Day 1: Linear Hurdle Jumps 3x5 Day 5: Linear Hurdle Hops 3x5 Each Leg Rest Interval: 60secs
Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
A2: Explosive Med Ball Throws (NCM): Day 1: Horizontal Chest Throw – Overhand 2x5 Day 5: Underhand Overhead Backwards Throw 2x5 Time: 10mins Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM): Day 3: ½ Kneeling Rotational Throw 2x5
Linear Speed: 10m Accelerations 1x6 – 2 Point Start
Multi-Directional Drills (Planned): 5m – Shuffle to Base 1x3 Each Side 5m – Crossover to Base 1x3 Each Side 5m – Directional Step to Base 1x3 Each Side Time: 5mins Rest Interval: 1min/Sets
Time: 5mins Rest Interval: 60secs/Reps
Time: 10mins Explosive Hops & Med Ball Throws (Speed-Strength): A1: Explosive Hops (NCM): Day 3: Lateral/Medial Hurdle Hops 3x3 Each Leg Rest Interval: 60secs
Time: 10mins Rest Interval: 60secs
Day 1 & 5 - Linear: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Day 3 – Multi-Directional: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Time: 5-10mins Dynamic Warm Up - Linear : Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each Time: 10mins Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): A1: Explosive Jump/ Hops (NCM & CM): Day 1: NCM Linear Hurdle Jump 2x5 CM Linear Hurdle Jumps i Hops 1x5
Time: 5-10mins Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
Day 5: NCM Linear Box Hops 2x5 CM Linear Box Hop 1x5 Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM & CM): Day 1: NCM Horizontal Chest Throw – Overhand 2x5 CM Horizontal Chest Throw – Overhand 1x5 Day 5: NCM Backward Overhead Throw – 2x5 CM Backward Overhead Throw 1x5 Rest Interval: 60secs Total Time: 10mins Linear Speed: 10m Accelerations 1x6 – 2 Point Start
Rest Interval: 60secs -Reps Total Time: 5mins
Time: 10mins Explosive Hops & Med Ball Throws (Speed-Strength): A1: Explosive Hops (NCM & CM): Day 3: NCM Lateral/Medial Hurdle Hop 2x3 Each Leg CM Lateral/Medial Hurdle Hop 1x3 Each Leg
Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM): Day 3: ½ Kneeling Rotational Throw 3x5
Rest Interval: 60secs Total Time: 10mins Multi-Directional Speed Drills (Planned): 5m – Shuffle to Base 1x3 Each Side 5m – Crossover to Base 1x3 Each Side 5m – Directional Step to Base 1x3 Each Side Rest Interval: 60secs - Sets Total Time: 5mins
Day 1&5: Linear Day
Day 3: Multi-Directional Day
Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Med Ball) Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link
Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Med Ball) Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link
Dynamic Warm Up – Linear: Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal Build Ups (25%/50%/75%/100% @10m)x4 Time: 10mins Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): A1: Explosive Jumps/Hops (NCM & CM): Day 1: NCM Linear Hurdle Jumps 2x5 CM Linear Hurdle Jumps 1x5
Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
Time: 10mins Explosive Hops & Med Ball Throws (Speed-Strength): A1: Explosive Hops (NCM & CM): Day 3: NCM 1 Leg Lateral/Medial Hurdle Hops 2x3 Each Leg CM 1 Leg Lateral/Medial Hurdle Hops 2x3 Each Leg
Day 5: NCM Single Leg Hurdle Hops 2x5 Each Leg CM Single Leg Hurdle Hops 1x5 Each Leg Rest Interval: 60secs
Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM & CM): Day 1: NCM Horizontal Chest Throw – Overhand 2x5 CM Horizontal Chest Throw – Overhand 1x5
A2: Explosive Med Ball Throws (NCM & CM): Day 3: NCM Standing Rotational Throw 2x5 CM Standing Rotational Throw 1x5
Day 5: NCM Underhand Overhead Backwards Throw 2x5 CM Underhand Overhead Backwards Throw 1x5 Time: 10mins Rest Interval: 60secs
Time: 10mins Rest Interval: 60secs
Linear Speed: 10m Accelerations 2x5 – 2 Point Start
Time: 15mins Rest Interval: 60secs/Reps, 3mins Sets
Multi-Directional Drills (Planned): 5m Acceleration into 5m Shuffle to Base 1x3 5m Acceleration into 5m Crossover to Base 1x3 5m Acceleration into 5m Directional Step to Base 1x3 Time: 5-10mins Rest Interval: 2mins Sets
Day 1 & 5 - Linear: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Day 3 – Multi-Directional: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Time: 5-10mins Dynamic Warm Up - Linear : Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each Time: 10mins Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): A1: Explosive Jump/ Hops (NCM & CM): Day 1: NCM Linear Hurdle Jump 2x5 CM Linear Hurdle Jumpsinear ral/Medial Hurdle Hops 1x5
Time: 5-10mins Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
Day 5: NCM Linear Hurdle Hops 2x5 CM Linear Hurdle Hop 1x5 Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM & CM): Day 1: NCM Horizontal Chest Throw – Overhand 2x5 CM Horizontal Chest Throw – Overhand 1x5 Day 5: NCM Backward Overhead Throw – 2x5 CM Backward Overhead Throw 1x5 Rest Interval: 60secs Total Time: 10mins Linear Speed: 10m Accelerations 2x5– 2 Point Start
Rest Interval: 60secs – Reps/ 3mins - Sets Total Time: 10-15mins
Time: 10mins Explosive Hops & Med Ball Throws (Speed-Strength): A1: Explosive Hops (NCM & CM): Day 3: NCM Lateral/Medial Hurdle Hop 2x3 Each Leg CM Lateral/Medial Hurdle Hop 1x3 Each Leg
Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM & CM): Day 3: NCM Standing Rotational Throw 2x5 CM Standing Rotational Throws 1x5
Rest Interval: 60secs Total Time: 10mins Multi-Directional Speed Drills (Planned): 5m Acceleration into 5m Shuffle to Base 1x3 5m Acceleration into 5m Crossover to Base 1x3 5m Acceleration into 5m Directional Step to Base 1x3 Rest Interval: 120secs - Sets Total Time: 5-10mins
Day 1&5: Linear Day
Day 3: Multi-Directional Day
Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Med Ball) Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link
Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Med Ball) Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link
Dynamic Warm Up – Linear: Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-Skip High Knees High Heels Straight Leg Skip Backpedal Build Ups (25%/50%/75%/100% @10m)x4 Time: 10mins Explosive/Elastic Jumps/Hops & Explosive Med Ball Throws (Speed-Strength): A1: Explosive & Elastic Jumps/Hops (CM & DC-Continuous): Day 1: CM Linear Hurdle Jumps 4x5 DC Continuous Linear Hurdle Jumps 1x5
Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
Day 5: CM Linear Hurdle Hops 4x5 Each Leg DC Continuous Linear Hurdle Hops 1x5 Each Leg Rest Interval: 60secs A2: Explosive Med Ball Throws (CM): Day 1: CM Horizontal Chest Throw – Overhand 5x5 Day 5: CM Underhand Overhead Backwards Throw 5x5 Time: 15mins Rest Interval: 60secs Linear Speed: 20m Accelerations 2x5 – 2 Point Start
Time: 20mins Rest Interval: 2mins/Reps, 4mins Sets
Time: 10mins Explosive/Elastic Hops & Med Ball Throws (Speed-Strength): A1: Explosive & Elastic Hops (CM & DC-Continuous): Day 3: CM Lateral/Medial Hurdle Hops 4x3 Each Leg DC Continuous Lateral/Medial Hurdle Hops 1x5 Each Leg
Rest Interval: 60secs A2: Explosive & Elastic Med Ball Throws (CM & Continuous): Day 3: CM Standing Rotational Throw 4x5 Continuous Standing Rotational Throw 1x10
Time: 15mins Rest Interval: 60secs Multi-Directional Drills (Planned): 5m Acceleration into 5m Shuffle & Cut to Base 1x3 5m Acceleration into 5m Crossover & Cut to Base 1x3 5m Acceleration into 5m Directional Step & Cut to Base x3 Time: 10mins Rest Interval: 3mins Sets
Day 1 & 5 - Linear: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Day 3 – Multi-Directional: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Time: 5-10mins Dynamic Warm Up - Linear : Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each Time: 10mins Elastic Jumps/Hops Med Ball Throws (Speed-Strength): A1: Elastic Jumps/ Hops (DC Continuous & Continuous): Day 1: DC Continuous Linear Hurdle Jumps 1x10 Continuous Linear Hurdle Jumps 3x10sinear ral/Medial Hurdle Hops
Time: 5-10mins Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
Day 5: DC Continuous Linear Hurdle Hops 1x10 Continuous Linear Hurdle Hops 3x10 Rest Interval: 60secs A2: Elastic Med Ball Throws (DC & DD): Day 1: DC Horizontal Chest Throw – Overhand 3x5 DD Horizontal Chest Throw – Overhand 1x5 Day 5: DC Backward Overhead Throw – 3x5 DD Backward Overhead Throw 1x5 Rest Interval: 60secs Total Time: 10mins Linear Speed: 30m Sprint 2x5– 2 Point Start
Rest Interval: 180secs – Reps/ 6mins - Sets Total Time: 35mins
Time: 10mins Elastic Hops & Med Ball Throws (Speed-Strength): A1: Explosive Hops (DC Continuous & Continuous): Day 3: DC Continuous Lateral/Medial Hurdle Hops 1x5 Each Leg Continuous Lateral/Medial Hurdle Hops 1x5 Each Leg
Rest Interval: 60secs A2: Elastic Med Ball Throws (Continuous): Day 3: Continuous Standing Rotational Throw 3x10
Rest Interval: 60secs Total Time: 10mins Multi-Directional Speed Drills (Random): 5m Acceleration into 5m Shuffle & Cut to Base 1x3 5m Acceleration into 5m Crossover & Cut to Base 1x3 5m Acceleration into 5m Directional Step & Cut to Base x3 Rest Interval: 180secs - Sets Total Time: 10mins
Day 1&5: Linear Day Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Med Ball) Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link Dynamic Warm Up – Linear: Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-Skip High Knees High Heels Straight Leg Skip Backpedal Build Ups (25%/50%/75%/100% @10m)x4 Time: 10mins Elastic Jumps/Hops & Explosive Med Ball Throws (Speed-Strength): A1: Elastic Jumps/Hops (DC-Continuous & Continuous): Day 1: DC Continuous Linear Hurdle Jumps 1x10 Continuous Linear Hurdle Jumps 3x10 Day 5: DC Continuous Linear Hurdle Hops 1x10 Each Leg Continuous Linear Hurdle Hops 3x10 Each Leg Rest Interval: 60secs A2: Explosive Med Ball Throws (CM): Day 1: CM Horizontal Chest Throw – Overhand 3x5 Day 5: CM Underhand Overhead Backwards Throw 3x5 Time: 10mins Rest Interval: 60secs Linear Speed: 30m Accelerations 2x5 – 2 Point Start
Time: 30mins Rest Interval: 3mins/Reps, 5mins/Sets
Day 3: Multi-Directional Day Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Med Ball) Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
Time: 10mins Elastic Hops & Med Ball Throws (Speed-Strength): A1: Elastic Hops (DC-Continuous & Continuous): Day 3: DC Continuous Lateral/Medial Hurdle Hops 1x5 Each Leg Continuous Lateral/Medial Hurdle Hops 3x5 Each Leg
Rest Interval: 60secs A2: Elastic Med Ball Throws (Continuous): Day 3: Continuous Standing Rotational Throw 3x10
Time: 10mins Rest Interval: 60secs Multi-Directional Drills (Random): 5m Acceleration into 5m Shuffle & Cut to Base 1x3 5m Acceleration into 5m Crossover & Cut to Base 1x3 5m Acceleration into 5m Directional Step & Cut to Base x3 Time: 10mins Rest Interval: 3mins Sets
Day 1 & 5 - Linear: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Day 3 – Multi-Directional: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Time: 5-10mins Dynamic Warm Up - Linear : Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each Time: 10mins Elastic Jumps/Hops Med Ball Throws (Speed-Strength): A1: Elastic Jumps/ Hops (DC Continuous & Continuous): Day 1: DC Continuous Linear Hurdle Jumps 1x10 Continuous Linear Hurdle Jumps 3x10sinear ral/Medial Hurdle Hops
Time: 5-10mins Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
Day 5: DC Continuous Linear Hurdle Hops 1x10 Continuous Linear Hurdle Hops 3x10 Rest Interval: 60secs A2: Elastic Med Ball Throws (DC & DD): Day 1: DC Horizontal Chest Throw – Overhand 3x5 DD Horizontal Chest Throw – Overhand 1x5 Day 5: DC Backward Overhead Throw – 3x5 DD Backward Overhead Throw 1x5 Rest Interval: 60secs Total Time: 10mins Linear Speed: 30m Sprint 2x5– 2 Point Start
Rest Interval: 180secs – Reps/ 6mins - Sets Total Time: 35mins
Time: 10mins Elastic Hops & Med Ball Throws (Speed-Strength): A1: Explosive Hops (DC Continuous & Continuous): Day 3: DC Continuous Lateral/Medial Hurdle Hops 1x5 Each Leg Continuous Lateral/Medial Hurdle Hops 1x5 Each Leg
Rest Interval: 60secs A2: Elastic Med Ball Throws (Continuous): Day 3: Continuous Standing Rotational Throw 3x10
Rest Interval: 60secs Total Time: 10mins Multi-Directional Speed Drills (Random): 5m Acceleration into 5m Shuffle & Cut to Base 1x3 5m Acceleration into 5m Crossover & Cut to Base 1x3 5m Acceleration into 5m Directional Step & Cut to Base x3 Rest Interval: 180secs - Sets Total Time: 10mins
Day 1&5: Linear Day Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Med Ball) Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link Dynamic Warm Up – Linear: Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-Skip High Knees High Heels Straight Leg Skip Backpedal Build Ups (25%/50%/75%/100% @10m)x8 Time: 10mins Elastic Jumps/Hops & Explosive Med Ball Throws (Speed-Strength): A1: Elastic Jumps/Hops (Continuous): Day 1: Continuous Linear Hurdle Jumps 3x10 Day 5: Continuous Linear Hurdle Hops 3x10 Each Leg Rest Interval: 60secs A2: Explosive Med Ball Throws (CM): Day 1: CM Horizontal Chest Throw – Overhand 2x5 Day 5: CM Underhand Overhead Backwards Throw 2x5 Time: 10mins Rest Interval: 60secs Linear Speed: 40m Accelerations 2x5 – 2 Point Start
Time: 40mins Rest Interval: 4mins/Reps, 8mins/Sets
Day 3: Multi-Directional Day Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Med Ball) Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
Time: 10mins Elastic Hops & Med Ball Throws (Speed-Strength): A1: Elastic Hops (Continuous): Day 3: Continuous Lateral/Medial Hurdle Hops 3x5 Each Leg
Rest Interval: 60secs A2: Elastic Med Ball Throws (Continuous ): Day 3: Continuous Standing Rotational Throw 2x10
Time: 10mins Rest Interval: 60secs Multi-Directional Drills (Random - Progression 5): 5m Acceleration into 5m Shuffle & Cut to Base 1x3 5m Acceleration into 5m Crossover & Cut to Base 1x3 5m Acceleration into 5m Directional Step & Cut to Base x3 Time: 10mins Rest Interval: 3mins Sets
Day 1 & 5 - Linear: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Day 3 – Multi-Directional: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Time: 5-10mins Dynamic Warm Up - Linear : Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each
Time: 5-10mins Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
Time: 10mins Elastic Jumps/Hops Med Ball Throws (Speed-Strength): A1: Elastic Jumps/ Hops (Continuous): Day 1: Continuous Linear Hurdle Jumps 3x10sinear ral/Medial Hurdle Hops
Time: 10mins Elastic Hops & Med Ball Throws (Speed-Strength): A1: Explosive Hops (Continuous): Day 3: Continuous Lateral/Medial Hurdle Hops 1x5 Each Leg
Day 5: Continuous Linear Hurdle Hops 3x10 Rest Interval: 60secs A2: Elastic Med Ball Throws (DD): Day 1: DD Horizontal Chest Throw – Overhand 3x5
Rest Interval: 60secs A2: Elastic Med Ball Throws (Continuous): Day 3: Continuous Standing Rotational Throw 3x10
Day 5: DD Backward Overhead Throw 3x5 Rest Interval: 60secs Total Time: 10mins Linear Speed: 40m Sprint 2x5– 2 Point Start
Rest Interval: 240secs – Reps/ 8mins – Sets
Rest Interval: 60secs Total Time: 10mins Multi-Directional Speed Drills (Random – Progression 5): 5m Acceleration into 5m Shuffle & Cut to Base 1x3 5m Acceleration into 5m Crossover & Cut to Base 1x3 5m Acceleration into 5m Directional Step & Cut to Base x3 Rest Interval: 180secs – Sets
Day 1 - Linear: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Day 3 – Multi-Directional: SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Day 5 – Linear SMR – Roller: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked) Lats Pecs (Medball) SMR - Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins FMS Weak Link:
Time: 5-10mins Dynamic Warm Up - Linear : Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each Time: 10mins Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):
Time: 5-10mins Dynamic Warm Up – Multi-Directional: Knee Hug into Lateral Lunge/Squat Heel Butt into Lateral Lunge/Squat Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5
Time: 10mins Explosive Hops/ Bounds & Med Ball Throws (Speed-Strength):
Time: 5-10mins Dynamic Warm Up - Linear : Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal BW Squats (In Place) x10 NCM Squat Jump to Single Leg Landing x3 Each Leg Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each Time: 10mins Elastic Jumps/ Hops & Med Ball Throws (Speed-Strength):
A1: Explosive Jump/ Hops (NCM & CM): Day 1: Jumps: NCM Linear Hurdle Jump 1x5 CM Linear Hurdle Jumpsinear ral/Medial Hurdle Hops 1x5
A1: Explosive Hops (NCM & CM): Day 3: Hops: NCM Lateral/Medial Hurdle Hop 1x3 Each Leg CM Lateral/Medial Hurdle Hop 1x3 Each Leg
A1: Elastic Jump/ Hops (DC & DC Continuous): Day 5: Jumps: DC Linear Hurdle Jump 1x5 DC Continuous Linear Hurdle Jumps 1x10
Hops: NCM Linear Hurdle Hops 1x5 CM Linear Hurdle Hops sinear ral/Medial Hurdle Hops1x5 Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM & CM): Day 1: NCM Horizontal Chest Throw – Overhand 1x5 CM Horizontal Chest Throw – Overhand 1x5 Rest Interval: 60secs Total Time: 10mins Linear Acceleration Wall Drills: Posture Holds 1x15secs Each Side Load & Lift 1x3 Each Side 1 Count 1x3 Each Side
Bounds: NCM Lateral Bound 1x5 Each Leg CM Lateral Bounds 1x5 Each Leg Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM & CM): Day 3: NCM Standing Rotational Throw 1x5 CM Standing Rotational Throws 1x5 Rest Interval: 60secs Total Time: 10mins Multi-Directional Wall Drills: Posture Holds - Cutting 1x15secs Each Side Load & Lift – Cutting 1x3 Each Side Posture Holds - Crossover 1x15secs Each Side Load & Lift – Crossover 1x3 Each Side Total Time: 5mins Multi-Directional Speed Drills (Planned): 5m Acceleration into 5m Shuffle to Base 1x3 5m Acceleration into 5m Crossover to Base 1x3 5m Acceleration into 5m Directional Step to Base 1x3 Rest Interval: 120secs - Sets Time: 5-10mins
Hops: DC Linear Hurdle Hop 1x5 DC Continuous Linear Hurdle Hop 1x10 Rest Interval: 60secs A2: Elastic Med Ball Throws (DC): Day 5: DC Overhead Backwards Throw 2x5
Total Time: 5mins Linear Speed (Acceleration): 10m Accelerations 2x5– 2 Point Start
Rest Interval: 60secs – Reps/ 3mins - Sets Total Time: 10-15mins
Rest Interval: 60secs Total Time: 10mins Linear Absolute Speed Wall Drills: Posture Holds 1x15secs Each Side Heel Recovery 1x3 Each Side 1 Cycle 1x3 Each Side Total Time: 5mins Linear Speed (Absolute Speed): Flying 30’s 2x3
Rest Interval: 180secs – Reps/ 6mins - Sets Total Time: 20mins
-
-
-
Work Capacity: Lighter Intensity – RM More overall time Little Recovery required Body Composition: Heavier Intensity – RM Less overall time More Recovery required
3 Day Program Template 1
A: Power Clean (Light Technique) 3x5
B: Back Squat (Low Total Volume) 3x5
EDT: 8-15mins C1: Back Squat 10RM x1-5 C2: 3PT DB Row 10RM x1-5
EDT: 8-15mins D1: Kettlebell Swings x1-5 D2: DB Press Variation 10RM x1-5
Core
Interval base Conditioning – Lactic Capacity
A: Power Snatch (Light Technique) 3x5
B: Bench Press (Low Total Volume) 3x5
EDT: 8-15mins C1: BB Romanian Deadlift 10RM x1-5 C2: Push Up Variation x1-5
EDT: 8-15mins D1: ½ Kneeling 1 Arm High Cable Row 10RM x1-5 D2: BB RFE Split Squat 10RM x1-5
Core
Interval base Conditioning – Lactic Capacity
A: Power Clean (Light Technique) 3x5
B: Chin/Pull Up (Low Total Volume) 3x5
EDT: 8-15mins C1: Trap Bar Deadlift 10RM x1-5 C2: Overhead Press Variation 10RM x1-5
EDT: 8-15mins D1: BB Reverse Lunge 10RM x1-5 D2: TRX Row Variation x1-5
Core
Interval base Conditioning – Lactic Capacity
Power (Strength-Speed): A: Power Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Back Squat
3x5
3x5
3x5
2x4
Rest Interval: 120secs Circuit: EDT 10RM C1: Back Squat
8mins
10mins
12mins
6mins
1-5reps
1-5reps
1-5reps
1-5reps
C2: 3PT DB Row – Neutral Grip
1-5reps
1-5reps
1-5reps
1-5reps
Rest Interval: 3-5mins/ circuits Circuit: EDT 10RM D1: Kettlebell Swing
8mins
10mins
12mins
6mins
1-5reps
1-5reps
1-5reps
1-5reps
D2: Flat DB Press – Neutral Grip
1-5reps
1-5reps
1-5reps
1-5reps
Exercises
Rest Interval: 3-5mins/ circuits Core: E: Anterior Core Choice
Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Power (Strength-Speed): A: Power Snatch
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Bench Press
3x5
3x5
3x5
2x4
Exercises
Rest Interval: 120secs Circuit: EDT 10RM C1: BB Romanian Deadlift – Pronated Grip C2: Push Up Rest Interval: 3-5mins/ circuits Circuit: EDT 10RM D1: ½ Kneeling 1 Arm High Cable Row – Rotational Grip D2: BB RFE Split Squat Rest Interval: 3-5mins/ circuits Core: E: Lateral/Rotational Core Choice Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
8mins
10mins
12mins
6mins
1-5reps
1-5reps
1-5reps
1-5reps
1-5reps
1-5reps
1-5reps
1-5reps
8mins
10mins
12mins
6mins
1-5reps
1-5reps
1-5reps
1-5reps
1-5reps
1-5reps
1-5reps
1-5reps
Weight/ Kg
Power (Strength-Speed): A: Power Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip
3x5
3x5
3x5
2x4
Exercises
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Rest Interval: 120secs Circuit: EDT 10RM C1: Trap Bar Deadlift
8mins
10mins
12mins
6mins
1-5reps
1-5reps
1-5reps
1-5reps
C2: Log Press
1-5reps
1-5reps
1-5reps
1-5reps
Rest Interval: 3-5mins/ circuits Circuit: EDT 10RM D1: BB Reverse Lunge
8mins
10mins
12mins
6mins
1-5reps
1-5reps
1-5reps
1-5reps
D2: TRX Row – Alternating Grip
1-5reps
1-5reps
1-5reps
1-5reps
Rest Interval: 3-5mins/ circuits Core: E: Anterior Core Choice
Rest Interval:
Weight/ Kg
3 Day Program Template 2
A: Olympic Lift 3x5 (Light Technique)
B: Trap Bar Deadlift 3x6
Circuit x4-6:
C1: C2: C3: C4:
Rest Interval: 1-2mins
Core
Interval base Conditioning – Lactic Capacity
Trap Bar Deadlift x8-12 1 Arm DB/KB Overhead Press – Neutral Grip x8-12 BB Reverse Lunge x8-12 ½ Kneeling 1 Arm High Cable Rows – Neutral Grip x8-12
A: Olympic Lift 3x5 (Light Technique)
B: Bench Press Variation 3x6
Circuit x4-6:
C1: C2: C3: C4:
Rest Interval: 1-2mins
Core
Interval base Conditioning – Lactic Capacity
BB RFE Split Squat x8-12 DB Row Variation x8-12 GHR/ or TRX Gliding Leg Curl x8-12 DB Press Variation x8-12
A: Olympic Lift 3x5 (Light Technique)
B: Chin/Pull Up Variation 3x6
Circuit x4-6:
C1: C2: C3: C4:
Rest Interval: 1-2mins
Core
Interval base Conditioning – Lactic Capacity
Back Squat x 8-12 TRX Row Variationx8-12 BB Romanian Deadlift x8-12 Push Up Variation x8-12
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Trap Bar Deadlift
3x6
3x6
3x6
2x5
Rest Interval: 120secs Circuit: C1: Trap Bar Deadlift
4x8-12
5x8-12
6x8-12
3x8-12
C2: ½ Kneeling 1 Arm KB Overhead Press – Neutral Grip C3: BB Reverse Lunge
4x8-12
5x8-12
6x8-12
3x8-12
4x8-12
5x8-12
6x8-12
3x8-12
C4: ½ Kneeling 1 Arm High Cable Row – Neutral Grip Rest Interval: 60-90secs Core: D: Anterior Core Choice
4x8-12
5x8-12
6x8-12
3x8-12
Exercises
Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Bench Press
3x6
3x6
3x6
2x5
Rest Interval: 120secs Circuit: C1: BB RFE Split Squat
4x8-12
5x8-12
6x8-12
3x8-12
C2: 3PT DB Row – Neutral Grip
4x8-12
5x8-12
6x8-12
3x8-12
C3: TRX Gliding Leg Curl
4x8-12
5x8-12
6x8-12
3x8-12
C4: Flat DB Press – Neutral Grip
4x8-12
5x8-12
6x8-12
3x8-12
Exercises
Rest Interval: 60-90secs Core: D: Lateral/Rotational Core Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip
3x6
3x6
3x6
2x4
Rest Interval: 120secs Circuit: C1: Back Squat
4x8-12
5x8-12
6x8-12
3x8-12
C2: TRX Row – Rotational Grip
4x8-12
5x8-12
6x8-12
3x8-12
C3: DB/BB Romanian Deadlift – Pronated Grip C4: Push Up
4x8-12
5x8-12
6x8-12
3x8-12
4x8-12
5x8-12
6x8-12
3x8-12
Exercises
Rest Interval: 60-90secs Core: D: Anterior Core Choice Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
3 Day Program Template 3
A: Olympic Lift 3x5 (Light Technique)
B: Trap Bar Deadlift 3x6
Timed Circuit 2x8-15mins, 15RM:
C1: C2: C3: C4:
Core
Interval base Conditioning – Lactic Capacity
Trap Bar Deadlift x5-10 Overhead Press Variation x5-10 BB Reverse Lunge x5-10 TRX Row Variation x5-10
A: Olympic Lift 3x5 (Light Technique)
B: Bench Press Variation 3x6
Timed Circuit 2x8-15mins, 15RM:
C1: C2: C3: C4:
Core
Interval base Conditioning – Lactic Capacity
BB RFE Split Squat x5-10 DB Row Variation x5-10 GHR/or TRX Gliding Leg Curl x5-10 DB Press Variation x5-10
A: Olympic Lift 3x5 (Light Technique)
B: Chin/Pull Up Variation 3x6
Timed Circuit 2x8-15mins, 15RM:
C1: C2: C3: C4:
Core
Interval base Conditioning – Lactic Capacity
Back Squat x5-10 Push Up Variation x5-10 BB Romanian Deadlift x5-10 ½ Kneeling Face Pulls – Neutral Grip x5-10
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Trap Bar Deadlift
3x6
3x6
3x6
2x5
Rest Interval: 120secs Circuit: EDT 15RM C1: Trap Bar Deadlift
2x8min 5-10reps
2x10min 5-10reps
2x12min 5-10reps
2x6mins 5-10reps
C2:½ Kneeling 2 Arm DB Curl & Press – Neutral Grip C3: BB Reverse Lunge
5-10reps
5-10reps
5-10reps
5-10reps
5-10reps
5-10reps
5-10reps
5-10reps
C4: TRX Rows – Neutral Grip
5-10reps
5-10reps
5-10reps
5-10reps
Exercises
Rest Interval: 3-5min - Circuits Core: D: Anterior Core Choice Rest Interval: 60secs
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Bench Press
3x6
3x6
3x6
2x5
Rest Interval: 120secs Circuit: EDT 15RM C1: BB RFE Split Squat
2x8min 5-10reps
2x10min 5-10reps
2x12min 5-10reps
2x6mins 5-10reps
C2: 3PT DB Row – Neutral Grip
5-10reps
5-10reps
5-10reps
5-10reps
C3: Glute-Ham-Raise
5-10reps
5-10reps
5-10reps
5-10reps
C4: Flat DB Press – Neutral Grip
5-10reps
5-10reps
5-10reps
5-10reps
Exercises
Rest Interval: 3-5min - Circuits Core: D: Lateral/Rotational Core Choice Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip
3x6
3x6
3x6
2x5
Rest Interval: 120secs Circuit: EDT 15RM C1: Back Squat
2x8min 5-10reps
2x10min 5-10reps
2x12min 5-10reps
2x6mins 5-10reps
C2: Push Up
5-10reps
5-10reps
5-10reps
5-10reps
C3: DB/BB RDL – Pronated Grip
5-10reps
5-10reps
5-10reps
5-10reps
C4: ½ Kneeling Face Pulls – Neutral Grip
5-10reps
5-10reps
5-10reps
5-10reps
Exercises
Rest Interval: 3-5min - Circuits Core: D: Anterior Core Choice Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
3 Day Program Template 4
A: Olympic Lift 3x5 (Light Technique)
B: Trap Bar Deadlift 3x6
Circuit – 20-30mins C1: Trap Bar Deadlift x30:30/35:25/40:20 C2: Overhead Press Variation x30:30/35:25/40:20 C3: BB R Lunge x30:30/35:25/40:20 C4: ½ Kneeling 2 Arm High Cable Row x30:30/35:25/40:20 C5:Anetrior Core x30:30/35:25/40:20
Interval base Conditioning – Lactic Capacity
A: Olympic Lift 3x5 (Light Technique)
B: Bench Press Variation 3x6
Circuit – 20-30mins: C1: BB RFE Split Squat x30:30/35:25/40:20 C2: DB Row Variation x30:30/35:25/40:20 C3: Kettlebell Swing x30:30/35:25/40:20 C4: DB Press Variation x30:30/35:25/40:20 C5: Lateral/Rotational Core x30:30/35:25/40:20
Interval base Conditioning – Lactic Capacity
A: Olympic Lift 3x5 (Light Technique)
B: Chin/Pull Up Variation 3x6
Circuit – 20-30mins: C1: Back Squat x30:30/35:25/40:20 C2: TRX Row Variation x30:30/35:25/40:20 C3: BB Romanian Deadlift x30:30/35:25/40:20 C4: Push Up x30:30/35:25/40:20 C5: Anterior Core x30:30/35:25/40:20
Interval base Conditioning – Lactic Capacity
Exercises Power (Strength-Speed): A: Hang Clean
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
3x5
3x5
3x5
3x6
3x6
3x6
20mins 4x 30:30 4x 30:30 4x 30:30 4x 30:30 4x 30:30
20mins 4x 35:25 4x 35:25 4x 35:25 4x 35:25 4x 35:25
20mins 4x 40:20 4x 40:20 4x 40:20 4x 40:20 4x 40:20
Rest Interval: 180secs Strength: B: Trap Bar Deadlift Rest Interval: 120secs Circuit: 12-15RM C1: Trap Bar Deadlift C2: ½ Kneeling 1 Arm DB Overhead Press - Neutral Grip C3: BB Goblet Reverse Lunge C4:½ Kneeling 2 Arm High Cable Row – Neutral Grip C5: Plank
Weight/ Kg
Sets/ Reps Week 4
Weight/ Kg
Exercises
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Rest Interval: 180secs Strength: B: Bench Press
3x6
3x6
3x6
20mins 4x 30:30
20mins 4x 35:25
20mins 4x 40:20
C2: 3PT DB Row – Neutral Grip
4x 30:30
4x 35:25
4x 40:20
C3: KB Swing
4x 30:30
4x 35:25
4x 40:20
C4: Flat DB Press – Neutral Grip
4x 30:30
4x 35:25
4x 40:20
C5: Side Plank
4x 30:30
4x 35:25
4x 40:20
Rest Interval: 120secs Circuit: 12-15RM C1: BB RFE Split Squat
Weight/ Kg
Sets/ Reps Week 4
Weight/ Kg
Exercises
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip
3x6
3x6
3x6
20mins 4x 30:30
20mins 4x 35:25
20mins 4x 40:20
C2: TRX Row – Alternating Grip
4x 30:30
4x 35:25
4x 40:20
C3: DB/BB RDL – Pronated Grip
4x 30:30
4x 35:25
4x 40:20
C4: Push Up
4x 30:30
4x 35:25
4x 40:20
C5: Plank
4x 30:30
4x 35:25
4x 40:20
Rest Interval: 120secs Circuit: 12-15RM C1: Back Squat
Weight/ Kg
Sets/ Reps Week 4
Weight/ Kg
3 Day Program Template 5
Another option
Complexes: Can be done with BBs, DBs, KBs:
Example:
4-6 Rounds:
Barbell Complex - 40kg: Romanian Deadlift x8 Bent Over Row x8 Hang Clean x8 Front Squat x8 Push Press x8 Reverse Lunge x8 Rest: 1-2mins
Exercises Power (Strength-Speed): A: Hang Clean
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Sets/ Reps Week 4
3x5
3x5
3x5
2x4
B: Trap Bar Deadlift
3x6
3x6
3x6
2x5
Rest Interval: 120secs Barbell Complex: C1: BB RDL – Pronated Grip
4x8
5x8
6x8
3x8
C2: BB Bent Over Row – Pronated Grip
4x8
5x8
6x8
3x8
C3: Hang Clean
4x8
5x8
6x8
3x8
C4: Front Squat
4x8
5x8
6x8
3x8
C5: Push Press
4x8
5x8
6x8
3x8
C6: BB Reverse Lunge
4x8
5x8
6x8
3x8
Rest Interval: 180secs Strength:
Rest Interval: RHR Core: D: Anterior Core Choice Rest Interval:
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Bench Press
3x6
3x6
3x6
2x5
4x8
5x8
6x8
3x8
4x8
5x8
6x8
3x8
C3: Standing 2 Arm DB Curl & Press – Neutral Grip C4: 2 Arm DB Reverse Lunge
4x8
5x8
6x8
3x8
4x8
5x8
6x8
3x8
C5: 1 Arm DB Snatch
4x8
5x8
6x8
3x8
C6: DB Goblet Squat
4x8
5x8
6x8
3x8
Exercises
Rest Interval: 120secs DB Complex: C1: DB Bent Over Row – Rotational Grip C2: 2 Arm DB 1 Leg SLDL
Rest Interval: RHR Core: D: Lateral/Rotational Core of Choice Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
Power (Strength-Speed): A: Hang Clean
3x5
3x5
3x5
Sets/ Reps Week 4 Deload 2x4
Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip
3x6
3x6
3x6
2x5
Rest Interval: 120secs BB Complex: C1: Convential Deadlift – Pronated Grip C2: BB Bent Over Row
4x8
5x8
6x8
3x8
4x8
5x8
6x8
3x8
C3: Close Grip Hang Snatch
4x8
5x8
6x8
3x8
C4: BB Military Press
4x8
5x8
6x8
3x8
C5: Back Squat
4x8
5x8
6x8
3x8
C6: BB Split Squat
4x8
5x8
6x8
3x8
Exercises
Rest Interval: RHR Core: D: Anterior Core Choice Rest Interval:
Sets/ Reps Week 1
Weight/ Kg
Sets/ Reps Week 2
Weight/ Kg
Sets/ Reps Week 3
Weight/ Kg
Weight/ Kg
-
A:
Exercises Paired: A1: BW Squat Jumps A2: Ropes
-
Sets/ Reps Week 1 8min 4x 30:30 4x 30:30
Sets/ Reps Week 2 10min 5x 30:30 5x 30:30
Sets/ Reps Week 3 12min 6x 30:30 6x 30:30
Sets/ Reps Week 4 6mins 3x 30:30 3x 30:30
B: Exercises
Paired: A1: Kettlebell Swings A2: Standing Med Ball Slams
Sets/ Reps Week 1 8min 4x 30:30 4x 30:30
Sets/ Reps Week 2 10min 5x 30:30 5x 30:30
Sets/ Reps Week 3 12min 6x 30:30 6x 30:30
Sets/ Reps Week 4 6mins 3x 30:30 3x 30:30
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Warm Up:
Warm Up:
Warm Up:
Warm Up:
Warm Up:
Warm Up:
Off
LV/LI-HI Explosive/Elastic Jumps/ Hops (15-20 reps)
Tempo 16003000m/ Or Med-Ball 300-500
LV/LI-HI Explosive/Elastic Hops (15-20 reps)
Tempo 16003000m/ Or Med-Ball 300-500
LV/LI-HI Explosive/Elastic Jumps/ Hops (15-20 reps)
Tempo 16003000m/ Or Med-Ball 300-500
VLV/MI Explosive Throws (10reps)
Therapy
VLV/MI Explosive Throws (10reps)
Therapy
VLV/MI Explosive Throws (10reps)
VLV/HI Linear Speed – (5080m)
VLV/MI-HI Multi Directional Speed Drills
VLV/HI Linear Speed – (5080m)
LV/MI-HI Olympic Lift (15 reps)
LV/MI-HI Olympic Lift (15 reps)
LV/MI-HI Olympic Lift (15 reps)
VLV/HI Strength (15-18 reps)
VLV/HI Strength (15-18 reps)
VLV/HI Strength (15-18 reps)
HV/MI Body Comp Circuits (30-45mins)
HV/MI Body Comp Circuits (30-45mins)
HV/MI Body Comp Circuits (30-45mins)
Therapy
