-
Date Strength Training Conditioning 1/5 warm-up: add planks 3x20secA2 DB Box Squat 3x5Drop Squat 3x5Drop Jump 3x5BSlow push-ups (3-3-1) 3x3MB chest pass 3x81/2 kneeling anti-rot. press 3x6(5sec)C - as many sets as possible in 10 min1DB walking lunge x15 ydsSB hip extensions x6 (2 sec)Continuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/6 warm-up:add Mini Band Lateral Walk 2x20ydsABDB bent-over row 3x8No Money's 3x8Farmer's Carry 4x30ydsC - as many sets as possible in 10 minBand pull-thru x10Speed push-ups on floor x6Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/7 A2 DB RDL 3x8SB roll out 3x6B1 DB step-up 3x4Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x20 sec each sideC - as many sets as possible in 10 minDB 1-arm row x8E3 Hurdle DrillsLateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 11, 2016Date Strength Training Conditioning 1/12 warm-up: add planks 4x20secA2 DB Box Squat 4x5Drop Squat 4x5Drop Jump 4x5BSlow push-ups (3-3-1) 4x3MB chest pass 4x81/2 kneeling anti-rot. press 3x6(5sec)C - as many sets as possible in 10 min1DB walking lunge x20 ydsSB hip extensions x8 (2 sec)Plyos Speed Hurdle Jumps (F/B) 3x6Speed Hurdle Hops 3x4eachContinuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/13 warm-up:add Mini Band Lateral Walk 3x20ydsABDB bent-over row 4x10No Money's 3x10Farmer's Carry 4x30ydsC - as many sets as possible in 10 minBand pull-thru x12Speed push-ups on floor x8Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/14 A2 DB RDL 4x8SB roll out 3x8B1 DB step-up 4x4Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x25 sec each sideC - as many sets as possible in 10 minDB 1-arm row x10E3 Hurdle Drills Lateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 18, 2016Date Strength Training Conditioning 1/19 warm-up: add planks 4x30secA2 DB Box Squat 4x6Drop Squat 4x5Drop Jump 4x5BSlow push-ups (3-3-1) 4x4MB chest pass 4x81/2 kneeling anti-rot. press 3x8(5sec)C - as many sets as possible in 12 min1DB walking lunge x15 ydsSB hip extensions x6 (2 sec)Plyos Speed Hurdle Jumps (F/B) 3x6Speed Hurdle Hops 3x4eachContinuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/20 warm-up:add Mini Band Lateral Walk 3x25ydsABDB bent-over row 4x12No Money's 3x12Farmer's Carry 6x30ydsC - as many sets as possible in 12 minBand pull-thru x10Speed push-ups on floor x6Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/21 A2 DB RDL 4x6SB roll out 3x10B1 DB step-up 4x5Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x30 sec each sideC - as many sets as possible in 12 minDB 1-arm row x8E3 Hurdle Drills Lateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 25, 2016Date Strength Training Conditioning 1/26 warm-up: add planks 3x40secA2 DB Box Squat 3x6Drop Squat 3x5Drop Jump 3x5BSlow push-ups (3-3-1) 3x5MB chest pass 3x101/2 kneeling anti-rot. press 3x8(5sec)C - as many sets as possible in 12 min1DB walking lunge x20 ydsSB hip extensions x8 (2 sec)Continuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/27 warm-up:add Mini Band Lateral Walk 2x30ydsABDB bent-over row 2x15No Money's 2x15Farmer's Carry 6x30ydsC - as many sets as possible in 12 minBand pull-thru x12Speed push-ups on floor x8Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/28 A2 DB RDL 3x6SB roll out 2x12B1 DB step-up 3x6Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x40 sec each sideC - as many sets as possible in 12 minDB 1-arm row x8E3 Hurdle DrillsLateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 4, 2016Date Strength Training Conditioning 1/5 warm-up: add planks 3x20secA2 DB Box Squat 3x5Drop Squat 3x5Drop Jump 3x5BSlow push-ups (3-3-1) 3x3MB chest pass 3x81/2 kneeling anti-rot. press 3x6(5sec)C - as many sets as possible in 10 min1DB walking lunge x15 ydsSB hip extensions x6 (2 sec)Continuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/6 warm-up:add Mini Band Lateral Walk 2x20ydsABDB bent-over row 3x8No Money's 3x8Farmer's Carry 4x30ydsC - as many sets as possible in 10 minBand pull-thru x10Speed push-ups on floor x6Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/7 A2 DB RDL 3x8SB roll out 3x6B1 DB step-up 3x4Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x20 sec each sideC - as many sets as possible in 10 minDB 1-arm row x8E3 Hurdle DrillsLateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 11, 2016Date Strength Training Conditioning 1/12 warm-up: add planks 4x20secA2 DB Box Squat 4x5Drop Squat 4x5Drop Jump 4x5BSlow push-ups (3-3-1) 4x3MB chest pass 4x81/2 kneeling anti-rot. press 3x6(5sec)C - as many sets as possible in 10 min1DB walking lunge x20 ydsSB hip extensions x8 (2 sec)Plyos Speed Hurdle Jumps (F/B) 3x6Speed Hurdle Hops 3x4eachContinuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/13 warm-up:add Mini Band Lateral Walk 3x20ydsABDB bent-over row 4x10No Money's 3x10Farmer's Carry 4x30ydsC - as many sets as possible in 10 minBand pull-thru x12Speed push-ups on floor x8Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/14 A2 DB RDL 4x8SB roll out 3x8B1 DB step-up 4x4Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x25 sec each sideC - as many sets as possible in 10 minDB 1-arm row x10E3 Hurdle Drills Lateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 18, 2016Date Strength Training Conditioning 1/19 warm-up: add planks 4x30secA2 DB Box Squat 4x6Drop Squat 4x5Drop Jump 4x5BSlow push-ups (3-3-1) 4x4MB chest pass 4x81/2 kneeling anti-rot. press 3x8(5sec)C - as many sets as possible in 12 min1DB walking lunge x15 ydsSB hip extensions x6 (2 sec)Plyos Speed Hurdle Jumps (F/B) 3x6Speed Hurdle Hops 3x4eachContinuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/20 warm-up:add Mini Band Lateral Walk 3x25ydsABDB bent-over row 4x12No Money's 3x12Farmer's Carry 6x30ydsC - as many sets as possible in 12 minBand pull-thru x10Speed push-ups on floor x6Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/21 A2 DB RDL 4x6SB roll out 3x10B1 DB step-up 4x5Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x30 sec each sideC - as many sets as possible in 12 minDB 1-arm row x8E3 Hurdle Drills Lateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 25, 2016Date Strength Training Conditioning 1/26 warm-up: add planks 3x40secA2 DB Box Squat 3x6Drop Squat 3x5Drop Jump 3x5BSlow push-ups (3-3-1) 3x5MB chest pass 3x101/2 kneeling anti-rot. press 3x8(5sec)C - as many sets as possible in 12 min1DB walking lunge x20 ydsSB hip extensions x8 (2 sec)Continuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/27 warm-up:add Mini Band Lateral Walk 2x30ydsABDB bent-over row 2x15No Money's 2x15Farmer's Carry 6x30ydsC - as many sets as possible in 12 minBand pull-thru x12Speed push-ups on floor x8Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/28 A2 DB RDL 3x6SB roll out 2x12B1 DB step-up 3x6Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x40 sec each sideC - as many sets as possible in 12 minDB 1-arm row x8E3 Hurdle DrillsLateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprints