2 Week Strength Focus

Warm Ups
A. Mobility & Floor Stretching
B. Dynamic & Movement Drills
C. Coach's Choice of:  3 set Core Exercises 

Mondays
Part 1: Strength (4 sets of A,B)
A1 - Goblet Squats with Calf Raise 10
A2 - 1/2 Kneeling Band Rows 10/10
A3 - MB Wall Ball 8
B1 - Back Squats 10,8,6,4
B2 - One Arm DB Rows 8/8
B3 - Box Jumps 8
C1 - Bench Press 10,8,6,4
Part 2: Conditioning 
C1 - Partner Race: 5x 30m Sprints (Jog Back)
Rest 2 mins
C2- 21-15-9 of: Air Squats & Push Ups

Wednesday 
Part 1: Strength (4 sets of A,B)
A1- Dead Lift 10,8,6,4
A2 - DB 1/2 Kneeling Shoulder Press 5/5
A3 - KB Swings 10
B1 - Pull-Ups  5+ 5 
B2 - Box Dips - MMF
B3 - Supermans & Dead Bugs 10/10
C1 - Lateral Lunge 8/8 + 8/8 Lateral Jumps
Part 2: Conditioning 
3 Rounds of: 
30 Sit Ups 
15 MB Slams
10 Push Ups

Thursday 
Part 1: Strength (3 sets of A,B)
A1 - Box Step Ups 6/6
A2 - DB Alt. Shoulder Press 6/6
A3 - 1x Rope Climb
A4 - Knees to Chest 15
B1 - Goblet Squat 10
B2 - Pull-Ups - MMF
B3 - Push Ups - MMF
B4 - Sit Outs 20
Part 2: Conditioning 
3 Rounds of:
C1 - Sled Push Sprints (Down & Back)
C2 - Air Bike 20 seconds work - 10 rest  

Warm Up
Roll - Run - Stretch - Dynamic 

Activation
Day A
A1 - Shoulder Mobility Floor
A2 - Plank Push Up + 
A3 - Sit Outs

Day B
A1 - Lunge Jumps
A2 - Lateral Lunges
A3 - Core & Hamstring Floor

Strength & Conditioning Workouts
# 1
20 Mins AMRAP of:
A1 - Box Step Ups 10/10
A2 - TRX Rows 20
A3 - Row Machine 20 Pulls
A4 - Hanging Ab Runners
A5 - Bench Press 10

#2
20 Mins. AMRAP of:
A1 - Air Squats 15
A2 - Row Machine 20 Pulls
A3 - Shuttle Sprint 15m x 3
A4 - Feet Elevated  Push Ups
A5 - Lateral Hops 10/10

#3
20 Mins. AMRAP of:
A1 - Jump Rope 100
A2 - Sit Outs 10/10
A3 - KB Swing 20
A4 - Bench Press 10
A5 - Bear Crawl 20m

#4
20 Mins. AMRAP of:
A1 - Shuttle Sprint (Down - Back - Down)
A2 - Pull-Ups 5
A3 - Dead Lift 5
A4 - DB Bench Press 5
A5 - Lateral Sled Drag (Down & Back)

​Warm Up
Foam Roll - Stretch - Dynamic
__________________________________________________________________
Activations & Drills
Day A 
Core & Movement Drills
(30 Second Work - 15 Second Transition)
A1 - Mi-Bug 
A2 - Hip Lift Bridge  (R&L)
A3 - Push Up Plank Plus

B1 - Band Rotation 
B2 - Air Squats

Day B 
A1 - Ab Roller
A2 - Side Plank (R&L)
A3 - 1/2 Kneeling Chop (MB or Bands)

B1 - MB Toss Partner
B2 - Plank & Reach Partner
________________________________________________________________
Strength Training
Day A 
A1 - Air Squats (10-12) 
A2 - Stability Ball Press (10-12)
A3 - Lunge to Press 6/6

B1 - Single Leg DB Dead Lift (R&L) 5/5
B2 - TRX Row 8-10
B3 - Lateral Lunge
__________________________________________________________________
Conditioning 
A1 - Jump Rope to Burpee
A2 - Lax Wall Quick Stick
__________________________________________________________________
Strength Training  
Day B 
A1 - Step Up & Balance 
A2 - Band High Rows
A3 - Band Core Pull Downs

B1 - RFE Split Squats
B2 - Band Press
B3 - Box Jump
___________________________________________________________________
Conditioning
A1 - Lax Drill #1
A2 - Sprint Shuttle
A3 - Lax Drill #2

Warm -Up
Foam Roll, Warm Up Jog, Stretch, Dynamic Stretch

Speed, Agility & Power Development
Monday - Core & Hip Activation Circuit 
Tuesday - Team Sled Push
Wednesday - Core & Hip Activation Circuit
Thursday - Spike Ball & SpeedBall  

Strength & Conditioning
Monday - 
A1 - Bench Press 10,10,6,4,4,3
A2 - RFE Split Squats 5/5 
A3 - Wall Shoulder Mobility Drill
Conditioning - 
20 Work 10 Rest x 10
Jump Squats & Push Ups

Tuesday - 
EMOM for 27
A1 - Pull-Ups 8
A2 - Single Leg Dead Lift 8
A3 - Sit Outs 16

Wednesday
A1 - Incline Press 10 
A2 - Farmer Carry 1x
A3 - Slide Disk Lunge Matrix 
A4 - Box Jump Series 
Conditioning - 
Groups of 3:
20 Work 10 Rest x 12
A1 - MB Toss
A2 - Burpees
A3 - Bar Hang Hold 

Thursday
12 mins of Each: (Partner Day)
A1 - Sprints 50m x 2
A2 - Push Ups & Pull Ups 10/5 x 2
B1 - R&L Lateral Lunge & Band Lateral Shuffle (Down & Back) 
B2 - DB & Band Shoulder Drills & Work
Conditioning - 
6 mins (45 Work 15 Rest)
A1 - Wall Sits
A2 - 1st Jump Lunges, 2nd Lateral Hops
A3 - Band Rotation (R&L) 5/5

Warm Up
Roll - 200m Run - Floor Stretch - Dynamic Flexibility 

Speed, Agility, Power & Quickness Drills & Games 
Monday - SpeedBall  & Core Circuit 
Tuesday - Med Ball Power Circuit 
Weds. - Core Circuit
Thursday - Obstacle Course (10 mins Partner  Run (Go long ways around building route)

Strength Training
Monday 
A1 - Back Squats 12,10,8,6,4
A2 - One Arm DB Row 8/8
A3 - Box Jumps (5x 2 Consecutive Jumps) 
A4 -  MB Toss Series 3/3 & 2/2
A5 - Supermans 15 

Tuesday 
A1 - Bench Press 12,10,8,6,4
A2 - 1/2 Kneeling One Arm Shoulder Press 6/6
A3 - RFE Split Squats 6/6

B1 - Loaded Carry & Farmer Carry
B2 - CrossOver Shuttle Sprint
B3 - Push Ups 12

Wednesday 
A1 - Pull Ups 12,10,8,6,4,
A2 - One Arm DB Clean to Press  6/6
A3 - Bear Crawl to Crab Walk
A4 - Cable Anti-Rotation Press 8/8
A5 - DB Delt Series  8/8/8
​A6 - Single Leg Toe Touch & Reach Hop Series 4/4 & 4/4 

Thursday
The Barn (Partner Day)
A1 - Incline Press 8-10
A2 - Push Ups 15
A3 - Goblet Hold (DB or KB) Walking Lunge 30m (outside)
A4 - Partner Tire Flips 3x 
A5 - Pull Ups 5
​A6 - Hanging Knee to Chest 15 

Warm Up
Roll - 200m Run - Floor Stretch - Dynamic Flexibility 

Speed, Agility, Power & Quickness Drills & Games 
Monday - 4x4x4 Tag Game (2 teams)
Tuesday - Rugby Toss Series
Weds. - Core Circuit
Thursday - Speed Ladders, Cones & Hurdles

Strength & Conditioning
Monday - Strength Session
A1 - RFE Split Squats - 6/6
A2 - Incline DB Bench - 8
A3- TRX Rows 6x MMF
A4- S,A,Q Drill 
          1. Long Jump
          2. Lateral & Forward Hop (Single Foot)

Tuesday - Strength Session
A1- Single Leg Dead Lift -  5/5
A2- Pull-Ups - MMF
A3- One Arm DB Row - 8/8
A4- Sled Push - 1x

B1- Reverse DB Fly - 3x 10
B2- Bear & Crab Crawl - 3x 20m

Wednesday - Strength Session
A1- Front Squats - 6
A2- Battle Ropes - 30
A3- Slide Disk Hamstring Curl 8 + (R&L) 8/8 Single Leg Hip Lift 
A4- DB Clean to Press (R&L) 5/5

B1- Lateral Tri-Angle Lunge Stretch 5/5 
B2- Bench Press - 12,10,8,6,4
B3- Wall Ball - 6

Thursday - Conditioning Session
Part A -  
(45 seconds x 4 Rounds)
A1- Band Rotation 5/5
A2- Box Jumps 
A3- DB Curl to Press 
A4- Jump Rope

Part B -  
(30 seconds x 4 Rounds)
B1- Band Rows (high & low)
B2- Box Jump Overs
B3- Renegade Rows 5/5 then Burpees
B4- Push Ups

Warm Up
Roll - Run - Stretch - Dynamic

Core, Speed, Agility, Quickness & Power Development
Add Progressions every week
Monday - 3 Groups (4 mins at each station)
A.  20m Sprint Series (R & L foot starts) Falling, Crotched, 1/2 Kneeling, 1/2 Kneeling Lateral)
B.  Core Circuit of: 10 Roll Outs, 10 Straight Leg Sit Ups, Side Plank Reach 10/10 
C.  1/1,2/2,3/3,4/4,5/5 etc. Push Ups & Pull Ups
Tuesday - 10 min Work
A1 - MB Rugby Toss 5/5 + MB OverHead Toss 3/3 (R&L Split Stance)
A2 - KB Swings 10
A3 - Box Jumps 5
A4 - Band Rotation 10/10
Wednesday - 3 Groups (4 mins each)
A.  50 Jump Rope - 5 Burpees - 10 Air Squats
B.  Core Circuit of: 20 Supermans, 20 Sit Outs, 20 Hollow Rocks, 20 Bicycles
C.  Complex of: 10 DB Rows, 5/5 Renegade Rows & 20 Hanging Runners
Thursday - 10 mins Work
A1 - 1 DB Clean & Press 6/6
A2 - Speed Ladder 4x
A3 - Box Explosion Step Ups 6/6
A4 - Lateral Hurdle Hops 10/10 + 4 points Single Leg Touch Down & Hop

Strength
Monday 
​A1 - Back Squat 12,10,8,6,4,4 
A2-  1/2 Kneeling Press 8/8
A3 - 1 DB Bent Over Row 8/8
A4 - DB Reverse Flys 10
A5 - Pull-Ups 10,8,8,8,5,5
Tuesday
A1- Dead Lift 12,10,8,6,4,4
A2 - Bench Press 12,10.8,6,4,4
A3 - Sled Push 1x (Down & Back)
A4 - Mobility Series
Wednesday 
Two- 12 min Work Outs
A1 - Front Squats 5
A2 - Cable Lift R&L 8/8
A3 - TRX Rows - 12
A4 - Walking DB Lunge
A5 - Hamstring Curl Slide Disk 10
Rest
B1 - Air Squats 10
B2 - 1 DB Bent Over Rows 8/8
B3 - KB Swings 10
B4 - DB Push Press 8
B5 - Ball Hamstring Curl 10
Thursday
A1 - RFE Split Squats 5/5
A2 - Bench Press 12,10,8,6,4,4
A3 - Load Carry Series  
A4 - Mobility Series

Warm Up
Roll - Run - Stretch - Dynamic

S,A,Q & Power
Monday  
Part 1 (20 10 Work Rest)
A1 - Sit Outs
A2 - Hurdle Hops
B1 - Band Rotation
B2 - Band Rows
Part 2 (5 minute AMRAP)
A1- 4x Speed Ladder (use 1 Ladder)
A2- 3x Box Jump Progression (12 - 18 - 20  Inch Jumps)
A3- Bear Crawl Down  & Crab Walk Back
Tuesday (45 - 15 Work Rest) 
A. - Box Leg Lowers (R&L)
B. - Single Leg Dowel Dead Lift (R&L)
C. - Jump Rope  
Thursday (10 minute AMRAP)
A1 - 10 Push Ups (Neg.)
A2 - 6 MB Cleans + 6/6 Reverse Lunge
A3 - Sprints (2 Sprints per time through)(Progression of: Falling - Crotched - 1/2 Kneeling) 
A4- Band Rows 20
A5 - 10/10 Hurdle Hops

Strength 
Monday (20 mins of Work)
A1 - Band Chest Press 20
A2 - Walking Lunge10/10
A3 - 50 Mountain Climbers + Opposite Arm & Leg (all 4's) 10/10
A4 - Goblet Squats 10 
A5 - Band Shoulder Press 10
Tuesday (Part A- 10 mins & Part B- 10 mins)
Part A
A1 - RFE Split Squats 5/5
A2 - 1 DB Bent Over Row 10/10
A3 - Plank & Reach 10/10
A4 - Burpees (add 4 each round)
Part B
B1 - Box Step Up to Curl 5/5 (single leg balance)
B2 - Air Squat 10 + Side Lunge 5/5
B3 - Plank - 45 second Hold + 5 Ground to Stands
B4 - Jumping Jacks (add 10 each round)
Thursday (20 mins of Work)
A1 - DB 1/2 Kneeling Shoulder Press 10
​A2 - Single Leg Hip Bridge 10/10 + 5 Explosion Knees to Feet Drill
A3 - Box Jumps 5
A4 - Dead Lift (Progression Each Week) 10
A5 - 1 DB Bent Over Row 10/10
A6 - 20 Sit Ups + 10/10 Sitting 1/2 Get Ups

Conditioning - (Each Week Record Times & Reps)
Monday - Max 2 min Sit Ups & Rope Climb Practice
Tuesday - Max 2 min Air Squats & Push Ups
Thursday - Obstacle Course Circuit 

Monday
Warm Up
Roll- Run - Stretch - Dynamic

S,A,Q & Power
A.  Partner - Manual Resistance Drills then MB Toss Series
B.  Group Core Series (Plank & Side Plank)

Part  (12 mins)
A1 - Sprint - 1 Lap
A2 - Walking Overhead Plate Lunge (D&B)
A3 - 5/5 Box Step Ups to DB Press
A4 - Band Rotation 10/10
A5 - Pull-Ups (MMF)

Part 2  (10 mins)
B1 - Bench Press 5
B2 - 1 DB Bent Over Row 8/8
B3 - Sled Push 1x
B4 - 1 DB Clean & Press

Thursday
Warm Up
Roll- Run - Stretch - Dynamic

Part 1
A.  Partner - Manual Resistance Drills then MB Toss Series
B.  Group Core Series 
3 Rounds of:
25 Sit Ups, 30 Bicycles, 35 Heel Touch & 40 Mountain Climbers 

Part 2 (12 mins)
A1- Back Squats 5
A2 - Stability Ball Chest Press 8
A3 - TRX Rows 12
A4 - KB Swing 10
A5 - Burpees (add 2 Each Round)
Part 3 (10 mins)
B1 - DB Front Squats 5
B2 - DB  Curl to Push Press 5/5
B3 - Pull-Ups (MMF)
B4 - 1x Red Plate Push (D&B)
B5-  Jumping Jacks (add 10 each Round)

Finisher - Team Rope Sit Ups

Warm Up
Roll  
Run  
Stretch  
Dynamic Plus (Core)

(Movement Drills & S.A.Q)
A. Run Lane- Touch Down 1/4 Turn Hops (R&L)
B. Turf - Box Jump Progression Series
C. Rig - Band (Push & Pull) Chest Press in 1/2 Kneeling     

Strength 
Part 1 
EMOM for 8 mins.
A1- DB Step Ups
A2- Goblet Squats

Part 2
A1- RFE Split Squats 5/5
A2- Pull-Ups (MMF)
A3- DB Bench Press 10
A4- Loaded Carry Series (Front Rack - Farmer) (R&L)
A5- Cable Anti - Rotation Press (8/8