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    • Adams, Suzanne
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The FiT Club

  • Home
  • Base (Weeks 1-4)
  • Developmental (Weeks 5-8)
  • Peak (Weeks 9-12)
  • fit  
    Interested in joining?  Email the coach below!
    FiT Club Packet - summer 2019
    FiT Club Packet - fall/winter
     
    Weight Room/Running/Yoga Supervisor
    Coach Schermann            schermaa@unit5.org
     
     
    Warm Up (do 10 reps of each exercise)
    • lunge with twist
    • knee tucks
    • high kicks
    • hip stretch
    • T push ups
    • jump squats
    • jump lunges

    Fall/Winter Workuts 

     Date  Strength Training  Conditioning
     11/15
    A
    1 DB ISO Box Squat 3x5
    *hold 1 DB at chest (goblet style)
    *slowly lower hips to box
    *hold bottom position for 5 seconds
    Drop Squat 3x5
    *stand tall on balls of feet with feet hip-width, 
     shift feet, drop into squat and hold for 3 sec
    Squat Jump 3x5
    *hands on hips, jump for max height
    *stick and hold landing for 3 seconds
    Mini Band Lateral Walk 2x10yds 
    *resistance bands around ankles
    *sit in defensive stance, step laterally, 1 foot
      at a time, long strides
     
    B
     
    ISO incline push-ups 3x3
    *hands on bench or low box
    *hold bottom position
    *keep elbows tight to sides
    MB 1/2 kneeling chest pass 3x8
    *face wall in 1/2 kneeling position
    *throw and catch maintaining tall position
    *catch and hold for 3 seconds every rep
    tall kneeling anti-rot. press 3x6 (5sec) 
    *drive toes into floor
    *punch and hold, arms straight
    elevated bridge series 3 x 20 sec each 
    *elbow bridge - elbows low on box/bench
    *side bridge (R/L) - elbow/forearm on bench
    *hold perfect posture
     
    C - as many sets as possible in 10 min
    walking lunge x20 yds
    *exaggerate stride length
    *pull through using front leg and into next stride
    standing cord 2-arm row x10
    *stand with feet parallel, sit into athletic stance
      (get low), pull handles to armpits with thumbs up
    supine hip extensions x6 (2 sec)  
    *knees bent, feet flat, lift hips and hold 2 sec
    Plyos 
    Speed Hurdle Jumps (F/B) 3x6
    Speed Hurdle Hops 3x4each
    Continuous Lateral Bounds 4x15 yds
     
     
    Speed Drills 
    Line Jumps (F/B, L/R, split) 2x5sec each
    Belly Sprints 3x5 yds 
    1/2 Kneeling Start Sprints 3x5yds 
    Resisted Sprints 4x5yds
    Unresisted Sprints 4x5yds 
     11/17
    A
    KB swings 3x12
    High Box Jump 3x5
    Med ball scoop throw 3x6each
    YTW's 3x10  
     
    B
    1DB rear-foot-elevated split squat 3x5E
    DB bent-over row 3x8
    No Money's 3x8
    Farmer's Carry 4x30yds 
     
    C - as many sets as possible in 10 min
    MB overhead slam x4
    Band pull-thru x10
    Speed push-ups on floor x6  
    Sprint Drills 
    5 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
    A
    2 DB RDL 3x8
    2 DB 1/2 kneeling shoulder press 3x5E
    MB overhead throw 3x6
    SB roll out 3x6
     
    B
    1 DB step-up 3x4E
    side-lying hip combo 2x12E
    *bands at ankles, then knees
    side planks 2x20 sec each side 
     
    C - as many sets as possible in 10 min
    1DB lateral lunge x6E
    low box lateral split jumps x10
    DB 1-arm row x8E 
    3 Hurdle Drills
    Lateral Run down&back 2 reps each way
    Lateral Weave down&back 2 reps each way
    Linear Weave
    Speed Lateral Jumps down&back 2 reps
    Hurdle Jumps to Sprint x4 
    Hurdle Hops to Sprint 3 reps each leg 
     
    Sandbag Sprints
    *split up into 4-5 teams 
    *each person on team has 4 sprints 

     

     
    Week of January 11, 2016
     
     Date  Strength Training  Conditioning
    1/12
    warm-up: add planks 4x20sec
    A
    2 DB Box Squat 4x5
    Drop Squat 4x5
    Drop Jump 4x5
     
    B
     
    Slow push-ups (3-3-1) 4x3
    MB chest pass 4x8
    1/2 kneeling anti-rot. press 3x6(5sec) 
     
    C - as many sets as possible in 10 min
    1DB walking lunge x20 yds
    45 degree row x8
    SB hip extensions x8 (2 sec) 
     Plyos 
    Speed Hurdle Jumps (F/B) 3x6
    Speed Hurdle Hops 3x4each
    Continuous Lateral Bounds 4x15 yds
     
     
    Speed Drills 
    Line Jumps (F/B, L/R, split) 2x5sec each
    Belly Sprints 3x5 yds 
    1/2 Kneeling Start Sprints 3x5yds 
    Resisted Sprints 4x5yds
    Unresisted Sprints 4x5yds 
     1/13
    warm-up:
    add Mini Band Lateral Walk 3x20yds
    A
    KB swings 4x12
    High Box Jump 4x5
    Med ball scoop throw 4x6each
    YTW's 4x10  
     
    B
    1DB rear-foot-elevated split squat 4x5E
    DB bent-over row 4x10
    No Money's 3x10
    Farmer's Carry 4x30yds 
     
    C - as many sets as possible in 10 min
    MB overhead slam x5
    Band pull-thru x12
    Speed push-ups on floor x8 
    Sprint Drills 
    5 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
    A
    2 DB RDL 4x8
    2 DB 1/2 kneeling shoulder press 3x5E
    MB overhead throw 3x6
    SB roll out 3x8
     
    B
    1 DB step-up 4x4E
    side-lying hip combo 2x12E
    *bands at ankles, then knees
    side planks 2x25 sec each side
     
    C - as many sets as possible in 10 min
    1DB lateral lunge x6E
    low box lateral split jumps x12
    DB 1-arm row x10E 
     3 Hurdle Drills
    Lateral Run down&back 2 reps each way
    Lateral Weave down&back 2 reps each way
    Linear Weave
    Speed Lateral Jumps down&back 2 reps
    Hurdle Jumps to Sprint x4 
    Hurdle Hops to Sprint 3 reps each leg 
     
    Sandbag Sprints
    *split up into 4-5 teams 
    *each person on team has 4 sprints

     

     
    Week of January 18, 2016
     
     Date  Strength Training  Conditioning
    1/19
    warm-up: add planks 4x30sec
    A
    2 DB Box Squat 4x6
    Drop Squat 4x5
    Drop Jump 4x5
     
    B
     
    Slow push-ups (3-3-1) 4x4
    MB chest pass 4x8
    1/2 kneeling anti-rot. press 3x8(5sec) 
     
    C - as many sets as possible in 12 min
    1DB walking lunge x15 yds
    45 degree row x6
    SB hip extensions x6 (2 sec) 
     
     Plyos 
    Speed Hurdle Jumps (F/B) 3x6
    Speed Hurdle Hops 3x4each
    Continuous Lateral Bounds 4x15 yds
     
     
    Speed Drills 
    Line Jumps (F/B, L/R, split) 2x5sec each
    Belly Sprints 3x5 yds 
    1/2 Kneeling Start Sprints 3x5yds 
    Resisted Sprints 4x5yds
    Unresisted Sprints 4x5yds 
     1/20
    warm-up:
    add Mini Band Lateral Walk 3x25yds
    A
    KB swings 4x15
    High Box Jump 4x5
    Med ball scoop throw 4x8each
    YTW's 4x12  
     
    B
    1DB rear-foot-elevated split squat 4x6E
    DB bent-over row 4x12
    No Money's 3x12
    Farmer's Carry 6x30yds 
     
    C - as many sets as possible in 12 min
    MB overhead slam x4
    Band pull-thru x10
    Speed push-ups on floor x6 
     
    Sprint Drills 
    5 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
    A
    2 DB RDL 4x6
    2 DB 1/2 kneeling shoulder press 3x6E
    MB overhead throw 3x8
    SB roll out 3x10
     
    B
    1 DB step-up 4x5E
    side-lying hip combo 2x12E
    *bands at ankles, then knees
    side planks 2x30 sec each side  
     
    C - as many sets as possible in 12 min
    1DB lateral lunge x8E
    low box lateral split jumps x10
    DB 1-arm row x8E 
     3 Hurdle Drills
    Lateral Run down&back 2 reps each way
    Lateral Weave down&back 2 reps each way
    Linear Weave
    Speed Lateral Jumps down&back 2 reps
    Hurdle Jumps to Sprint x4 
    Hurdle Hops to Sprint 3 reps each leg 
     
    Sandbag Sprints
    *split up into 4-5 teams 
    *each person on team has 4 sprints

     

     
    Week of January 25, 2016
     
     Date  Strength Training  Conditioning
    1/26
    warm-up: add planks 3x40sec
    A
    2 DB Box Squat 3x6
    Drop Squat 3x5
    Drop Jump 3x5
     
    B
     
    Slow push-ups (3-3-1) 3x5
    MB chest pass 3x10
    1/2 kneeling anti-rot. press 3x8(5sec) 
     
    C - as many sets as possible in 12 min
    1DB walking lunge x20 yds
    45 degree row x8
    SB hip extensions x8 (2 sec) 
    Plyos 
    Speed Hurdle Jumps (F/B) 3x6
    Speed Hurdle Hops 3x4each
    Continuous Lateral Bounds 4x15 yds
     
     
    Speed Drills 
    Line Jumps (F/B, L/R, split) 2x5sec each
    Belly Sprints 3x5 yds 
    1/2 Kneeling Start Sprints 3x5yds 
    Resisted Sprints 4x5yds
    Unresisted Sprints 4x5yds 
     1/27
    warm-up:
    add Mini Band Lateral Walk 2x30yds
    A
    KB swings 3x20
    High Box Jump 3x6
    Med ball scoop throw 3x8each
    YTW's 3x15  
     
    B
    1DB rear-foot-elevated split squat 3x6E
    DB bent-over row 2x15
    No Money's 2x15
    Farmer's Carry 6x30yds 
     
    C - as many sets as possible in 12 min
    MB overhead slam x5
    Band pull-thru x12
    Speed push-ups on floor x8  
    Sprint Drills 
    5 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
    A
    2 DB RDL 3x6
    2 DB 1/2 kneeling shoulder press 3x6E
    MB overhead throw 3x8
    SB roll out 2x12
     
    B
    1 DB step-up 3x6E
    side-lying hip combo 2x12E
    *bands at ankles, then knees
    side planks 2x40 sec each side 
     
    C - as many sets as possible in 12 min
    1DB lateral lunge x8E
    low box lateral split jumps x12
    DB 1-arm row x8E 
    3 Hurdle Drills
    Lateral Run down&back 2 reps each way
    Lateral Weave down&back 2 reps each way
    Linear Weave
    Speed Lateral Jumps down&back 2 reps
    Hurdle Jumps to Sprint x4 
    Hurdle Hops to Sprint 3 reps each leg 
     
    Sandbag Sprints
    *split up into 4-5 teams 
    *each person on team has 4 sprints
     

     

    Week of January 4, 2016
     
     Date  Strength Training  Conditioning
     1/5
    warm-up: add planks 3x20sec
    A
    2 DB Box Squat 3x5
    Drop Squat 3x5
    Drop Jump 3x5
     
    B
     
    Slow push-ups (3-3-1) 3x3
    MB chest pass 3x8
    1/2 kneeling anti-rot. press 3x6(5sec) 
     
    C - as many sets as possible in 10 min
    1DB walking lunge x15 yds
    45 degree row x6
    SB hip extensions x6 (2 sec)  
    Plyos 
    Speed Hurdle Jumps (F/B) 3x6
    Speed Hurdle Hops 3x4each
    Continuous Lateral Bounds 4x15 yds
     
     
    Speed Drills 
    Line Jumps (F/B, L/R, split) 2x5sec each
    Belly Sprints 3x5 yds 
    1/2 Kneeling Start Sprints 3x5yds 
    Resisted Sprints 4x5yds
    Unresisted Sprints 4x5yds 
     1/6
    warm-up:
    add Mini Band Lateral Walk 2x20yds
    A
    KB swings 3x12
    High Box Jump 3x5
    Med ball scoop throw 3x6each
    YTW's 3x10  
     
    B
    1DB rear-foot-elevated split squat 3x5E
    DB bent-over row 3x8
    No Money's 3x8
    Farmer's Carry 4x30yds 
     
    C - as many sets as possible in 10 min
    MB overhead slam x4
    Band pull-thru x10
    Speed push-ups on floor x6  
    Sprint Drills 
    5 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
    A
    2 DB RDL 3x8
    2 DB 1/2 kneeling shoulder press 3x5E
    MB overhead throw 3x6
    SB roll out 3x6
     
    B
    1 DB step-up 3x4E
    side-lying hip combo 2x12E
    *bands at ankles, then knees
    side planks 2x20 sec each side 
     
    C - as many sets as possible in 10 min
    1DB lateral lunge x6E
    low box lateral split jumps x10
    DB 1-arm row x8E 
    3 Hurdle Drills
    Lateral Run down&back 2 reps each way
    Lateral Weave down&back 2 reps each way
    Linear Weave
    Speed Lateral Jumps down&back 2 reps
    Hurdle Jumps to Sprint x4 
    Hurdle Hops to Sprint 3 reps each leg 
     
    Sandbag Sprints
    *split up into 4-5 teams 
    *each person on team has 4 sprints 

     

     
    Week of January 11, 2016
     
     Date  Strength Training  Conditioning
    1/12
    warm-up: add planks 4x20sec
    A
    2 DB Box Squat 4x5
    Drop Squat 4x5
    Drop Jump 4x5
     
    B
     
    Slow push-ups (3-3-1) 4x3
    MB chest pass 4x8
    1/2 kneeling anti-rot. press 3x6(5sec) 
     
    C - as many sets as possible in 10 min
    1DB walking lunge x20 yds
    45 degree row x8
    SB hip extensions x8 (2 sec) 
     Plyos 
    Speed Hurdle Jumps (F/B) 3x6
    Speed Hurdle Hops 3x4each
    Continuous Lateral Bounds 4x15 yds
     
     
    Speed Drills 
    Line Jumps (F/B, L/R, split) 2x5sec each
    Belly Sprints 3x5 yds 
    1/2 Kneeling Start Sprints 3x5yds 
    Resisted Sprints 4x5yds
    Unresisted Sprints 4x5yds 
     1/13
    warm-up:
    add Mini Band Lateral Walk 3x20yds
    A
    KB swings 4x12
    High Box Jump 4x5
    Med ball scoop throw 4x6each
    YTW's 4x10  
     
    B
    1DB rear-foot-elevated split squat 4x5E
    DB bent-over row 4x10
    No Money's 3x10
    Farmer's Carry 4x30yds 
     
    C - as many sets as possible in 10 min
    MB overhead slam x5
    Band pull-thru x12
    Speed push-ups on floor x8 
    Sprint Drills 
    5 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
    A
    2 DB RDL 4x8
    2 DB 1/2 kneeling shoulder press 3x5E
    MB overhead throw 3x6
    SB roll out 3x8
     
    B
    1 DB step-up 4x4E
    side-lying hip combo 2x12E
    *bands at ankles, then knees
    side planks 2x25 sec each side
     
    C - as many sets as possible in 10 min
    1DB lateral lunge x6E
    low box lateral split jumps x12
    DB 1-arm row x10E 
     3 Hurdle Drills
    Lateral Run down&back 2 reps each way
    Lateral Weave down&back 2 reps each way
    Linear Weave
    Speed Lateral Jumps down&back 2 reps
    Hurdle Jumps to Sprint x4 
    Hurdle Hops to Sprint 3 reps each leg 
     
    Sandbag Sprints
    *split up into 4-5 teams 
    *each person on team has 4 sprints

     

     
    Week of January 18, 2016
     
     Date  Strength Training  Conditioning
    1/19
    warm-up: add planks 4x30sec
    A
    2 DB Box Squat 4x6
    Drop Squat 4x5
    Drop Jump 4x5
     
    B
     
    Slow push-ups (3-3-1) 4x4
    MB chest pass 4x8
    1/2 kneeling anti-rot. press 3x8(5sec) 
     
    C - as many sets as possible in 12 min
    1DB walking lunge x15 yds
    45 degree row x6
    SB hip extensions x6 (2 sec) 
     
     Plyos 
    Speed Hurdle Jumps (F/B) 3x6
    Speed Hurdle Hops 3x4each
    Continuous Lateral Bounds 4x15 yds
     
     
    Speed Drills 
    Line Jumps (F/B, L/R, split) 2x5sec each
    Belly Sprints 3x5 yds 
    1/2 Kneeling Start Sprints 3x5yds 
    Resisted Sprints 4x5yds
    Unresisted Sprints 4x5yds 
     1/20
    warm-up:
    add Mini Band Lateral Walk 3x25yds
    A
    KB swings 4x15
    High Box Jump 4x5
    Med ball scoop throw 4x8each
    YTW's 4x12  
     
    B
    1DB rear-foot-elevated split squat 4x6E
    DB bent-over row 4x12
    No Money's 3x12
    Farmer's Carry 6x30yds 
     
    C - as many sets as possible in 12 min
    MB overhead slam x4
    Band pull-thru x10
    Speed push-ups on floor x6 
     
    Sprint Drills 
    5 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
    A
    2 DB RDL 4x6
    2 DB 1/2 kneeling shoulder press 3x6E
    MB overhead throw 3x8
    SB roll out 3x10
     
    B
    1 DB step-up 4x5E
    side-lying hip combo 2x12E
    *bands at ankles, then knees
    side planks 2x30 sec each side  
     
    C - as many sets as possible in 12 min
    1DB lateral lunge x8E
    low box lateral split jumps x10
    DB 1-arm row x8E 
     3 Hurdle Drills
    Lateral Run down&back 2 reps each way
    Lateral Weave down&back 2 reps each way
    Linear Weave
    Speed Lateral Jumps down&back 2 reps
    Hurdle Jumps to Sprint x4 
    Hurdle Hops to Sprint 3 reps each leg 
     
    Sandbag Sprints
    *split up into 4-5 teams 
    *each person on team has 4 sprints

     

     
    Week of January 25, 2016
     
     Date  Strength Training  Conditioning
    1/26
    warm-up: add planks 3x40sec
    A
    2 DB Box Squat 3x6
    Drop Squat 3x5
    Drop Jump 3x5
     
    B
     
    Slow push-ups (3-3-1) 3x5
    MB chest pass 3x10
    1/2 kneeling anti-rot. press 3x8(5sec) 
     
    C - as many sets as possible in 12 min
    1DB walking lunge x20 yds
    45 degree row x8
    SB hip extensions x8 (2 sec) 
    Plyos 
    Speed Hurdle Jumps (F/B) 3x6
    Speed Hurdle Hops 3x4each
    Continuous Lateral Bounds 4x15 yds
     
     
    Speed Drills 
    Line Jumps (F/B, L/R, split) 2x5sec each
    Belly Sprints 3x5 yds 
    1/2 Kneeling Start Sprints 3x5yds 
    Resisted Sprints 4x5yds
    Unresisted Sprints 4x5yds 
     1/27
    warm-up:
    add Mini Band Lateral Walk 2x30yds
    A
    KB swings 3x20
    High Box Jump 3x6
    Med ball scoop throw 3x8each
    YTW's 3x15  
     
    B
    1DB rear-foot-elevated split squat 3x6E
    DB bent-over row 2x15
    No Money's 2x15
    Farmer's Carry 6x30yds 
     
    C - as many sets as possible in 12 min
    MB overhead slam x5
    Band pull-thru x12
    Speed push-ups on floor x8  
    Sprint Drills 
    5 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
    A
    2 DB RDL 3x6
    2 DB 1/2 kneeling shoulder press 3x6E
    MB overhead throw 3x8
    SB roll out 2x12
     
    B
    1 DB step-up 3x6E
    side-lying hip combo 2x12E
    *bands at ankles, then knees
    side planks 2x40 sec each side 
     
    C - as many sets as possible in 12 min
    1DB lateral lunge x8E
    low box lateral split jumps x12
    DB 1-arm row x8E 
    3 Hurdle Drills
    Lateral Run down&back 2 reps each way
    Lateral Weave down&back 2 reps each way
    Linear Weave
    Speed Lateral Jumps down&back 2 reps
    Hurdle Jumps to Sprint x4 
    Hurdle Hops to Sprint 3 reps each leg 
     
    Sandbag Sprints
    *split up into 4-5 teams 
    *each person on team has 4 sprints
     

     

     
     
     
     
     
     
    Week of February 1, 2016
     
     Date  Strength Training  Conditioning
    2/2
    warm-up: add mini band walk 2x30 yards  
    A
    1 KB goblet squat 3x8
    1-DB 1-leg RDL 3x5 each leg
    weighted push ups 3x3 
    2 DB step up 3x4 each leg 
    2 DB standing shoulder press 3x5 
     
    B
     
    Assisted chin-ups 3x4, hold for 3 sec
    1/2 kneel plate lift 3x6
    Suitcase hold bottom up 3x15 sec each side 
    Standing anti-rotation press 3x6 each side, hold for 3 sec
    Stability ball elbow bridge 2x20 sec 
     
    C - 3 rounds with no rest
    2-DB walking lunge x15 yds
    45 degree row x6
    SB hip extensions x6 (1 sec) 
     hurdles 
     
    sprints 
    2 x 10 yds
    2 x 20 yds 
    2 x 30 yds
    2 x 40 yds
    2 x 50 yds 
     2/3
    warm-up: add Quadriped T-spine rotation 3x8 each side  
    A
    KB alt. 1-arm swing 3x12
    1-leg lateral box jump 3x4
    1-leg box jump 3x4 each leg 
     
    SB push-up bridge 2x20 sec   
     
    B
    2-DB RFE split squat 3x5 each leg
    MB side throw 3x4 each side 
    MB overhead throw 3x4
    MB chest pass 3x8  
     
    C - 3 rounds with no rest
    MB overhead slam x6
    DB RDL x6
    Thrusters x6 
    split in half 
    resisted sprints 4 x 10 yds
    unresisted sprints 4 x 10 yds
     
     
    sandbag stairs sprints x 4 each 
     
    2/4
    Yoga
    - 

     

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