TUESDAY

TUESDAY

TUESDAY 13TH

4 LAPS AND 500 METER ROW

  1. 2X20 PLANK SLIDES
  2. 2X20 REVERSE V-UPS *THEY ARE LIKE A PUSH-UP INTO A PIKE**keep legs straight and try to bring feet as close to your hands then lay back down to your chest.

Barbell only or 15#' bar or PVC 30 reps 2 Rounds

  1. Military press
  2. Bicep Curls
  3. Good mornings
  4. Front Squat
  5. Alternating Split Jerks working on foot work and landing position go lighter if you need to #PVC

10 YARD STARTS & CONE DRILLS

  1. PUSH UPS STARTS 5 SETS
  2. ROLL OVER STARTS 3 TO THE LEFT AND 3 TO THE RIGHT
  3. STANDING UP 2 POINT STARTS *like a wide receiver 
  4. Then any cone drills you can think of

FOAM ROLL AND STRETCH

 

 

Monday Olympic Day Progression

Monday Olympic Day Progression

MONDAY

4 LAPS AND 500 METER ROW

  1. HAMSTRING STRETCH 10 SCOOPS
    1. 2MIN PIKE LEFT LEG
    2. 2MIN PIKE RIGHT LEG
  2. COUCH STRETCH 
    1. 2MIN STRETCH LEFT LEG
    2. 2MIN STRETCH RIGHT LEG

18 MINUTES EVERY MINUTE ON THE MINUTE

  1. 1 CLEAN PULL @75#'S OR 15# BAR FOR YOUNG KIDS
  2. 1 CLEAN HIGH PULL
  3. 1 FAST SQUAT CLEAN
  4. 1 PULL UP
  5. 4 RING DIPS OR PUSH UPS 

***IF ATHLETES LOOK LIKE THEY ARE UNABLE TO KEEP SMOOTH TRANSITIONS THEN SUBTRACT SOME MOVEMENTS SO THAT THEY ARE NOT RUSHING.  YOU CAN USE A MEDICINE BALL FOR SQUAT CLEANS OR FOCUS ON MORE REPS OF THE SAME MOVEMENT SUCH AS THE CLEAN HIGH PULL OR CLEAN PULL

40 YARD SPRINTS

  1. FOR TIME
  2. FOR TIME
  3. FOR TIME
  4. FOR TIME
  5. FOR TIME

END ON A CATCH AND FOAM ROLL AND STRETCH

FRIDAY 1 MIN TEST PLUS POWER BALL WITH TIRES STANDING UP

FRIDAY 1 MIN TEST PLUS POWER BALL WITH TIRES STANDING UP

FRIDAY TESTING DAY 1 MINUTE TESTS

WARM UP 5 MINUTE ROW

HAMSTRINGS 10 SCOOPS WITH LEFT LEG 2 MINUTE PIKE, 10 SCOOPS WITH RIGHT LEG 2 MINUTES PIKE WITH RIGHT LEG

COUCH STRETCH FOR THE QUADS AGAINST THE RIG 2 MINUTES WITH LEFT LEG THEN 2 MINUTES WITH THE RIGHT LEG.

  1. Depth jump broad jump 5 sets.  ***take a 20inch box and drop in to land in athletic position then immediately broad jump out and land.
  2. Pull-ups in a minute
  3. Push-ups in a minute
  4. Sit-ups in a minute
  5. Ball Slams in a minute guys 20#/10#'s kids 6#-10#
  6. 1 attempt to get a 300 yard shuttle under 1 minute put a cone at the 30 yard marker for the turn around point.  Down and back 5 times equal 300 yards.

Then remaining time Power Ball.

Thursday Jump Day

Thursday Jump Day

THURSDAY

4 laps/ 500 meter row

50,40,30,20,10 Russian twists then in between the big reps 5 pull ups, 2 down and back on 3 boxes, 5 ring dips.***Set up 3 boxes to make a jump path set them about 3ft to 4ft apart you may have to use tires for the small kids.

***most of the kids know how to use the bands for assisted pull-ups for the dips do push ups instead.

10 min Every minute on the minute

Even minute PVC pipe 10 squat jumps

Odd minute K.B. or Dumb bell Burpee Jumps 5 reps light weight 10#'s for some and others 30#'s 

For time: 3...10 yard sprints, 3....20 yard sprints, 3....30 yard sprints, 3...40 yard sprints.

Stretching: foam roll

WEDNESDAY L-SITS

WEDNESDAY L-SITS

WEDNESDAY

4 LAPS/ 500 METER ROW

BOXES OUT FOR "L" SIT WITH 10 LEG EXTENSIONS SUPER SET WITH 5 PLYO PUSH UPS 10 ROUNDS.

"L" SIT HOLDS FOR 15 SECONDS SUPER SET WITH DEADLIFT 2X5second slow lowering of the bar. 10 rounds weight is 95#'s to 115#'s girls use 35#'s-55#'s

3x10 Squat jumps with PVC pipe super set wall ball touches 10# boys/ 6#'s girls 10 with ball 10 reps without ball...keep legs straight and pogo off of calves.

Short ladder and objects until time is up.  Foam roll and Stretch

Tuesday Short Agility

Tuesday Short Agility

TUESDAY

4 laps and 500 meter row

300 jump rope

Hamstring Stretch 10 scoops with left leg 2 minute pike hold left leg 10 scoops right leg 2 min pike hold right leg

Fast arms sitting on your but 10 second fast arms 10 second rest 8 sets

FOR TIME: 10 YARD RUN 4 SETS; 5 YARD AND BACK 5 YARDS 2 SETS GOING TO YOUR LEFT 2 SETS GOING TO YOUR RIGHT; 5/10/5 THREE SETS GOING TO YOUR LEFT 3 SETS GOING TO YOUR RIGHT

GHD SIT UPS 5X10

GHD BACK EXTENSIONS 5X10

2X20 PLANK SLIDES

Quick Burst Monday

Quick Burst Monday

4 laps & 500 meter row

Hamstring stretch 10 scoops with left and with right

2min pike with left leg 2 min pike with right leg

1 Round

1 minute Squat hold then 20 reps

1 minute of 30 seconds halfway push up hold then 30 seconds fully extended push up hold then 20 reps

1 minute sit-up hold - feet up off the ground and torso off the ground then 20 sit-ups

20 minutes (split up into groups)

1st 5 minutes 10 calorie row and switch 

2nd 5 minutes Bench Press switching after every 3-5 reps use light weight design to be quick and explosive guys 65#'s-115#'s girls were using the 35# bar or 45# bar

3rd 5 minutes Pull-ups switch after 3-5 reps use band or rings if needed

4th 5 minutes Sled push every ten yards or 45# plate push make sure you use the metal plates that have the smooth bottom surface.

Cool down Ladder with objects end on a catch and Foam roll and stretch.

Combine Training

4 laps

10 reps 

  1. Jumping jacks
  2. Seal jacks
  3. Cross jacks
  4. Low Pogo
  5. High Pogo
  6. Air squats
  7. Gate Swings
  8. Fast Feet
  9. at 10 yards
  10. Skips Forwards
  11. Skips Backwards
  12. Skips Sideways
  13. Shuffles
  14. Karaoke
  15. Cross Run
  16. Scissors
  17. Dieons
  18. AB Skips Full Length

 

  • 4x5 Front Squat @185lbs
  • 3x8 Box Step Ups @135lbs
  1. Lunge Stretch/spiderman/rotation
  2. Inch Worm Push Ups from 7,6,5,4,3,2,1.
  3. Sled Pulls with 45lb Plate 40yards Rest 10 sets Down and Back is 2
  4. Time Run Around Building 3 minute break 2 sets
  • BackSquat 4x5 @275lbs
  • Banded Good Mornings
  • Dead lifts 4x5 @275lbs
  • Bench Press 10,5,5,3,1,5,10
  • Gun Shop 3 rounds of 12 reps
  • Med Ball abs/ Ghd sit-ups and Hypers

 

 

 

 

 

Tuesday Explosive Strength

Tuesday Explosive Strength

W.U.

4 Laps

Dynamic

3 Rounds 

  • 1 minute squat hold
  • 20 air squats
  • 1 minute Plank hold
  • 20 push ups
  • 1 minute Abdominal hold
  • 20 sit-ups

Workout

Power Clean Progression

Modifications Medicine ball cleans and or PVC Pipe/15lb Bar

50 reps light weight Power Cleans 4pm Class

5 pm Class Middle Heavy

 

MONDAY NATE SURVIVAL CLASS

MONDAY NATE SURVIVAL CLASS

4 PM

4 Laps

on the other end of the turf 20 yards Dynamic Warm up

Hip Progression 10 reps

  1. Fire Hydrant 
  2. Leg raises
  3. Donkey Kicks
  4. Around the world *kick knee back
  5. Up and over the fence *Bring knee forward
  6. Leg out to the side

Lunge Progression Hopping is 10 reps others are 5 reps

  • Hopping
  • Lunge Squat
  • Hopping
  • Lunge Jumps
  • Hopping
  • Lunge Switches
  • Hopping
  • Lunge Scissors
  • Hopping
  • Squat lunge hold and switch on *coach
  • Hopping

 

 

Wednesday

Wednesday

4 laps

100 Jump Squat

100 Push Ups

100 Shuffles each side will be one and one and two and two

50 Pull-ups

100 Lunge Switches

50 Tricep dips or ring dips or tire dips

50 AB Cycle left leg 50 AB Cycle right leg. 

100 weighted V-ups 25lb plate big boys and 10lb plate little guys

 

Cool Down

Ladder Movements with Objects