Warm Up
Active Floor Stretching Dynamic Flexibility ____________________________________________________________________________________________________________________ Activation Monday 8 Rounds of: 20 - 10 Work Rest A1 - Squat Pattern A2 - Push Horizontal Tuesday 6 Rounds of: 30 - 15 Work Rest A1 - Pull Horizontal A2 - Hinge Pattern Wednesday 5 Rounds of: (45 - 15 Work Rest) A1 - Lunge Pattern A2 - Push Vertical Thursday EMOM for for 12 mins. A1 - Squat Pattern A2 - Push Horizontal A3 - Core ____________________________________________________________________________________________________________________ Workout of the Day Monday 2x 12 min AMRAPs of: A1 - Wall Ball (8-10) A2 - Bear Crawl Down & Back A3 - Bench Press (8-10) Rest 3 mins B1 - DB Thrusters 5 B2 - Mi-Bug 10/10 B3 - Row 150 meters Skill Day - Double Unders & Rope Climbs ______________________________ Tuesday 40 min. Time Cap of: 4 Sets of: A1 - Dead Lift (8-10) A2 - 1 DB Bent Over Row 8/8 A3 - Jump Rope 50 4 Sets of: B1 - Partner MB Sit Ups 12 B2 - Partner Burpees 6 B3 - Partner MB Rugby Toss 6/6 3 Sets of: C1 - Box Step Up to Curl 5/5 (single leg balance) C2 - Slide Disk Hamstring Curls 10 or Swiss Ball C3 - Stir the Pot 5/5 + 5/5 3 Sets of: D1 - Sit Ups 25 D2 - Ab Roller 20 D3 - Hollow Rock 15 __________________________________________________ Wednesday 2x 12 min AMRAP's of: A1 - Run 2 Laps A2 - Push Ups 10 A3 - MB Slams 10 A4 - Flutter Kicks 15/15 Rest 3 Mins B1 - Box Jumps 5 B2 - TRX Rows 10 B3 - Walking Lunges 10/10 B4 - Cable Rotation 10/10 Game Day - (Spike Ball, Dodge Ball, Trainer Pick) ___________________________________________________ Thursday 35 min 3 Sets of: A1 - Front Squat 5 A2 - Max Height Wall Ball 5 3 Sets of: B1- Bench Press 10,8,6 B2 - KB Swings 15 3 Sets of: C1- Rower 200 meters C2 - Box Step Up to Curl 5/5 (single leg balance) 3 Sets of: D1 - 100 Jump Rope D2 - 10/10 Renegade Rows Skill Practice - Trainers Choice
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Warm Up
Roll Active Floor Stretching Dynamic Flexibility ____________________________________________________________________________________________________________________ Movement Preperation & Activations Monday (20 - 10 Work Rest) 2 Groups of: A & B A1 - MB Toss R&L 5/5 A2 - MB Foot Taps B1 - Band Chest Press B2 - Band Rows Tuesday 4 Rounds of: A1- 4x Speed Ladder A2- 3x Box Jump Progression (12 - 18 - 12 Inch Jumps) to Hurdles Hops A3- Bear Crawl Down & Crab Walk Back A4- 12 TRX Rows Wednesday (45 - 15 Work Rest) A. - Box Leg Lowers (R&L) B. - Single Leg Dead Lift (R&L) C. - Jump Rope Thursday 4 Rounds of: A1 - 8 Box Neg. Push Ups A2 - 8 MB Cleans + 6/6 MB Reverse Lunge A3 - 8 Box Jumps ____________________________________________________________________________________________________________________ Strength Monday (Part A 12 mins of Work - Part B 6 mins. or Work) A1 - DB Chest Press 10 A2 - Walking Lunge10/10 A3 - 100 Jump Rope A4 - Goblet Squats 10 A5 - DB Curl to Press 10 B1 - MB Chest Throws 5/5 B2 - Band Chest Press 15 B3 - Air Squats 20 ___________________________________________________ Tuesday (Part A- 10 mins & Part B- 8 mins) A1 - Front Squat 5 A2 - 1 DB Bent Over Row 10/10 A3 - Plank & Reach 10/10 A4 - Burpees 10 B1 - Box Step Up to Curl 5/5 (single leg balance) B2 - Slide Disk Hamstring Curls 10 or Swiss Ball B3 - Stir the Pot 5/5 + 5/5 B4 - Jumping Jacks 30 __________________________________________________ Wednesday (15 mins of Work) A1 - DB Incline Press 10 A2 - Inverted Rows or Pull Ups (MMF) A3 - Ring or Box Dips (MMF) A4 - DB Dead Lift 10 A5 - Loaded Side Lunge R&L 5/5 A6 - Rope Climb 1x ___________________________________________________ Thursday (Part A- 10 mins & Part B- 10 mins) A1 - Front Squat 5 A2 - BB or DB Bent Over Row 10/10 (use bench if needed) A3 - Side Plank with Arm Reach 10/10 A4 - Ab Rollers 10 A5- Swiss Ball DB Chest Press 8 B1 - Box Step Up to Curl 5/5 (single leg balance) B2 - Slide Disk Hamstring Curls 10 B3 - Farmer Carry (Down & Back) B4 - Battle Ropes - 30 ___________________________________________________ Conditioning - (Each Week Record Times & Reps) Monday - 6 Laps + 10 Wall Ball + 4x Down Back Lunges Tuesday - Partner Workout - 5 Rounds Each of: Max 20 second Battle Ropes (2 arm slam) Weds - (Skills Practice) Double Unders, Indo Board & Swiss Ball Tall Kneeling Balance Thursday - Team Rower 1000m + Team Push Ups 100 Program Details:
1 month Conditioning Program Each week show a progression from the last. Warm Up: A. Get moving right away with group activity focusing on coordination & reaction B. Static & dynamic flexibility with add on mobility exercises (3 planes of motion drills) C. Game, Challenge or New Skill Week 1 (Dec. 5 - 8th) A- 10mins., B- 10 mins., C- 5 mins. Week 2 (Dec. 12 - 15th) A- 12mins., B- 12 mins., C- 3 mins Week 3 (Dec. 19 - 22nd) A- 8 mins., B- 8 mins., C- 10 mins Week 4 (Dec. 26th - 29th) A- 10 mins., B- 10 mins., C- 5 mins Monday- A1- 4 Single Arm DB Clean & Press A2 - 8 DB Dead Lifts A3 - 12 Push Ups A4 - 10/10 MB Lunge with Rotation A5 - 75 Jump Rope B1 - Sled Push 1x B2 - 10 Hand Release Push Ups & 20 Mountain Climbers B3- 10 Ab Roll-Outs (Ball or Rollers) B4- 5 Strict Pull-Ups (use band if needed) B5 - 5/5 DB Step Ups & 5 Box Jumps C1 - Core Circuit Tuesday- A1- 4x (Down & Back) Speed Ladder A2- 8 DB Dead Lift A3- 8/8 One Arm DB Thrusters A4- 8 Hand Release Push Ups & 16 Mountain Climbers A5- 8/8 One Arm DB Rows B1- Jump Rope 50 + 5 Burpees B2- 1/2 Body Weight Get Up 5/5 B3- 8/8 DB Curl to Push Press B4- 8 Knee Grab Sit Ups + 8/8 Static Bear Crawl B5- 8/8 Box DB Step Ups C1 - Core Cicuit Wednesday- A1 - Walking Lunge w R&L Twist Stretch A2 - 10 Hand Release Push Ups & 20 Mountain Climbers A3- 10 Hanging Knees to Chest A4- 5 Strict TRX Inverted Rows A5 - Run 2 Laps B1- Sled Push 1x B2 - RFE Split DB Squat 5/5 B3 - 12 Push Ups B4 - 5/5 MB Rugby Toss B5 - 75 Jump Rope C1- Core Circuit Thursday- A1- Jump Rope 75 A2- 8 Bench Press A3- 20 Air Squats A4- 20 Bicycle Crunches + 20 Low Back SuperMan Extensions A5- 8 Box Jumps B1 - Jump Jacks 50 B2 - Sit Outs 10/10 + Mi-Bug 10/10 B3 - KB Swing 20 B4 - 1 Arm DB Bench Rows B5 - Bear Crawl 20m C1 - Battle Ropes & Core Circuit Program Details:
6 week Strength & Conditioning Program 2 Phases of 3 week Blocks Phase 1: Strength Endurance, Core & Short Interval Conditioning Phase 2: Strength & Power & Long Interval Conditioning Warm Up: A. Get moving right away with group activity focusing on coordination & reaction B. Static & dynamic flexibility with add on mobility exercises (3 planes of motion drills) Activation & Movement Drills: Monday: (20-10 Interval) Pick Two Core Exercises Tuesday: 3 Sets: Air Squats, Push Ups & Dynamic Drill - Down, Back & Down Wednesday: 3 Sets: Single Leg Box Lowering, Core Exercise & Band Retraction Thursday: (20-10 Interval) Pick Two Core Exercises Phase 1 of 2, 6 week Program - 1st 3 week block (Nov. 14th - Dec. 1st) 20 minutes Work (Stability Focus in All Exercises - 4 second lowering) Monday- A1- Farmer Carry - 40m A2- Push Ups on Yoga Blocks - 10 A3 - Goblet Squats 15 A4- One Arm DB Row -10/10 A5- Mobility Overhead Dowel Wall Squat 5 (slow) Conditioning - EMOM for 10 mins of: B1 - 30 Jumping Jacks + 3 Burpees B2 - 8/8 Step Ups + 3 Box Jumps Tuesday- A1- Ability Level Bench Press - 10,9,8,7,6 A2- TRX Rows - 10 A3- 1/2 Kneeling DB Shoulder Press - 8/8 A4- Box Jump Downs with Stable Focus Landing + Vertical Jump 5 A5- Static Body Weight Lunge - 10/10 Conditioning - Interval of: 2 mins Go's - 1 min Rest x 3 sets of: B1 - 5/5 Sit Outs B2 - 15 Band Straight Arm Pull Downs B3 - 5/5 Jump Lunges Wednesday- A1- Single Leg Dead Lift - 5/5 with 2 DB A2- Ability Level Box Step Ups - 5/5 with Bicep Curl A3- Front Rack Farmer Carry - 40m A4- DB Thrusters - 5 A5- Ab Roll Outs - 10 Conditioning - Interval of: (partner workout) 1 min Go's - 30 seconds Rest x 4 sets of: B1 - Shuttle Sprint (Down Back Down) x 1 A2 - MB Toss 5/5 til minute is up Thursday- A1- Incline DB Bench Press - 10 A2- Hanging Ab Runners - 20 A3- Band Rows & Chest Press- 20/20 A4- Opposite Arm & Leg Bear Crawl Position Core Exercise - 10/10 A5- MB Squat Cleans - 10 Conditioning - EMOM for 10 mins of: B1 - 30 Fast Feet + As many Push Ups as possible by 30 second mark B2 - 15 Band Squat to Row Program Details:
9 week Strength & Conditioning Program 3 Phases of 3 week Blocks Phase 1: Stability (Establish Stability, Mobility, Flexibility & Full Body Conditioning) Phase 2: Strength (Achieve Strength Endurance, Relative Strength & Durability) Phase 3 : Power (Earn Max Strength and Explosive Power, Speed, Agility & Quickness) Warm Up: Static Stretches - Dynamic Stretches Activation: 10 minutes of Intervals or AMRAPs 2-3 Stations of 30 seconds Work & 15 Rest/Transition Monday - Speed Ladders, Med Balls & Hurdles Tuesday - Core Intervals (A & B routine) Weds - KB Swings & Single Leg Hip Lift / Extension Thursday - Body Weight Circuit - Polymeric & Power Focused Strength & Conditioning: **Pick ONE exercise to coach in DETAIL** ** Allow 5 minutes Cool Down Stretches and Mobility** Monday - (Front Gym) A1 - Back Squats 8,8,6,6,4 A2 - Sled Push 1x A3 - Mobility Drill Conditioning - 7 minutes of: 10 - Air squats 50 - Jump Rope 1x Bear Crawl Tuesday A1 - Bench Press 8,8,6,6,4 A2 - DB Row 10 A3 - AB Roll Outs 15 Conditioning - Sprints: 200m 1x, 150m 1x, 100m 1x, 50m x2 (Rest 30 - 1 min. between sprints) Wednesday 25 minute Strength Circuit A1 - Goblet Squat to Calf Raise 6 A2 - Box Jumps 6 + 6/6 Plate Hops A3 - Side Plank & Shoulder Mobility 30 seconds per side A4 - Pull-Ups / Inverted Rows - MMF A5 - Lateral Lunge 6/6 A6 - Sit Outs 8/8 + 16 Low Back Supermans Conditioning - 4x 30 second Work / 30 second Rest Max Reps of: Step Ups Thursday A1 - Incline Press - 10,10,8,8,6 A2 - Famer Carry - 1x A3 - Dead Lift - 5 Conditioning - Complete: 200m Row 200 Jump Rope 30 Push Ups 30 Sit Ups 30 TRX Rows Program Details:
9 week Strength & Conditioning Program 3 Phases of 3 week Blocks Phase 1: Stability (Establish Stability, Mobility, Flexibility & Full Body Conditioning) Phase 2: Strength (Achieve Strength Endurance, Relative Strength & Durability) Phase 3 : Power (Earn Max Strength and Explosive Power, Speed, Agility & Quickness) Warm Up: Monday - (Partner) Jump Rope & Floor Stretching (1 min Work / 15 Second Transition) 6-10 mins Tuesday - Game Weds - Game Thursday - Dynamic Flexibility Activation & Movement Drills: 6-10 min AMRAP style for quality Monday A1 - Push Up Plus (10-15-20) A2 - Hanging Active Shoulders (10-15-20) A3 - FMS Shoulder Mobility (6-8-10) Tuesday A1 - DB Reverse Fly A2 - Band Rows A3 - Dead Bug Wednesday A1 - Ab Roller A2 - Hollow Rock A3 - Tall Kneeling KB Posture Hold Thursday A1- R&L Lateral Lunge A2 - Band Rotation A3 - Lateral Hops Strength Phase 2: 20 minutes Work of Strength Rep Range: -(1st week 8-10) (2nd 6-8) (3rd 4-6) Progression every week in exercise modality / tempo Monday- A1- 1/2 Kneeling Single Arm DB Press A2- DB or BB Bench A3 - Single leg Leg Lowering A4- Ball Hamstring Curl A5- Plank & Reach Conditioning - Team Row (1st week 1000 meters - 2nd 1500m - 3rd 2000m) Each Athlete Rows for 45 seconds when they are not they complete 20 Superman's Tuesday- A1- Renegade Rows A2- TRX Inverted Rows A3- RFE Split Squats A4- Box Jumps A5- Single Leg Hip Lift Conditioning - EMOM for 6 mins. Box Step Ups (Work for 30 seconds) **Add in DB Curl week 2 & DB Curl to Press week 3 Wednesday- A1- Dead Lift A2- MB Squat Cleans A3- Farmer Carry - 40m A4- Incline Bench Chest Press A5- Bear Crawl to Crab Walk Conditioning - RUN: 400m (Rest 1/2 time) 200m (Rest 1/2 time) 100m **Record Each Week Thursday- (Front Gym) A1- DB One Arm Row A2- Cable Anti-Rotation Press A3- Sled Push A4- Band Chest Press x 2 A5- Burpee to (Bar Hang - Knees to Chest - Pull-Up) Conditioning - Game Program Details:
9 week Strength & Conditioning Program 3 Phases of 3 week Blocks Phase 1: Stability (Establish Stability, Mobility, Flexibility & Full Body Conditioning) Phase 2: Strength (Achieve Strength Endurance, Relative Strength & Durability) Phase 3 : Power (Earn Max Strength and Explosive Power, Speed, Agility & Quickness) Warm Up: A. Get moving right away with group activity focusing on coordination & reaction B. Static & dynamic flexibility with add on mobility exercises (3 planes of motion drills) Activation & Movement Drills: (7 - 10 mins. for Quality) Monday: CrossOver Symmetry Drills & Crawling Drills Tuesday: Core Circuits + Single Leg or Double Leg Hip Bridge Wednesday: Single Leg Lowering, Single Foot Hops & Stability Ball Hamstring Curls Thursday: Mobility & Flexibility Drills (every 2-1/2 mins. take 1 lap) Stability Phase: Week 2 20 minutes Work (Stability Focus in All Exercises - 4 second lowering) Monday- A1- Farmer Carry - 40m A2- Negative Focus Push Ups - 10 A3 - Ability Level Front Squats - 7 A4- One Arm DB Row - 10/10 A5- Mobility Overhead Dowel Wall Squat - 7 (slow) Conditioning - Run 4 - 100m Sprints Tuesday- A1- Ability Level Bench Press - 10,9,8,7,6 A2- TRX Rows - 10 A3- 1/2 Kneeling DB Shoulder Press - 8/8 A4- Box Jump Downs with Stable Focus Landing - 5 A5- Static Body Weight Lunge - 10/10 Conditioning - 6 minute AMRAP of: 75 Jump Rope & 5 Burpees Wednesday- A1- Single Leg Dead Lift - 5/5 with 2 DB A2- Ability Level Box Step Ups - 5/5 with Bicep Curl A3- Front Rack Farmer Carry - 40m A4- Back Squats - 5 A5- Ab Roll Outs - 10 Conditioning - 3 sets of: (10 Reps each): DB Reverse Flys, DB Lateral Raise & Push Press Thursday- A1- Incline DB Bench Press - 8 A2- Hanging Ab Runners - 20 A3- Band Rows & Chest Press- 20/20 A4- Opposite Arm & Leg Bear Crawl Position Core Exercise - 10/10 A5- One Arm DB Hang Clean - 10/10 Conditioning - 6 Shuttle Sprints of: (20m Out, 10m Back, 10 Out & 20m Back = 1) Warm Up
Roll - Run - Stretch - Dynamic S,A,Q & Power Monday (20 - 10 Work Rest) 2 Groups of: A & B A1 - MB Toss R&L 5/5 A2 - MB Foot Taps B1 - Band Chest Press B2 - Band Rows Tuesday (8 minute AMRAP) A1- 4x Speed Ladder A2- 3x Box Jump Progression (12 - 18 - 12 Inch Jumps) to Hurdles Hops A3- Bear Crawl Down & Crab Walk Back A4- 12 TRX Rows Wednesday (45 - 15 Work Rest) (2 sets then transition x3) A. - Box Leg Lowers (R&L) B. - Single Leg Dead Lift (R&L) C. - Jump Rope Thursday (8 minute AMRAP) A1 - 8 Parrellet Push Ups A2 - 8 MB Cleans + 6/6 MB Reverse Lunge A3 - 8 Box Jumps A4 - 4x Speed Ladder Strength Monday (20 mins of Work) A1 - DB Chest Press 10 A2 - Walking Lunge10/10 A3 - 100 Jump Rope A4 - Goblet Squats 10 A5 - DB Curl to Press 10 Tuesday (Part A- 10 mins & Part B- 10 mins) Part A A1 - Front Squat 5 A2 - 1 DB Bent Over Row 10/10 A3 - Plank & Reach 10/10 A4 - Burpees 10 Part B B1 - Box Step Up to Curl 5/5 (single leg balance) B2 - Slide Disk Hamstring Curls 10 or Swiss Ball B3 - Stir the Pot 5/5 + 5/5 B4 - Jumping Jacks 30 B5 - Battle Ropes - 20 Wednesday (20 mins of Work) A1 - DB Incline Press 10 A2 - Inverted Rows or Pull Ups (MMF) A3 - Ring or Box Dips (MMF) A4 - DB Dead Lift 10 A5 - Loaded Side Lunge R&L 5/5 Thursday (Part A- 10 mins & Part B- 10 mins) Part A A1 - Front Squat 5 A2 - BB or DB Bent Over Row 10/10 (use bench if needed) A3 - Side Plank with Arm Reach 10/10 A4 - Ab Rollers 10 A5- Swiss Ball DB Chest Press 8 Part B B1 - Box Step Up to Curl 5/5 (single leg balance) B2 - Slide Disk Hamstring Curls 10 B3 - Farmer Carry (Down & Back) B4 - Battle Ropes - 30 Conditioning - (Each Week Record Times & Reps) Monday - 400m Time Run + 10 Wall Ball Tuesday - Max 2 min Air Squats & Max 30 second Battle Ropes (2 arm slam) Weds - (Skills Practice) Rope Climb & Double Unders Thursday - Obstacle Course Circuit Warm Up
M- Rolling - Dynamic T- Dynamic - Jump Rope W- Stretching - Dynamic TH- Rolling - Dynamic Flexibility + Ladders Activation & Power Development 3 Exercises - 4 Rounds - 30:15 Work Rest M & W - Core Circuit T & TH - (Bands) Push, Pull & Rotation Strength 1st week - 15 mins 2nd week - 18 mins Monday A1- Goblet Squat 8/8 A2- Walking Overhead Lunge 8/8 A3- 1 DB, 1 Arm Strict Press 8/8 A4- TRX Rows (MMF) A5- Sled Push 1x Tuesday A1- DB Incline Bench Press 8 A2- KB Swing 8 A3- Farmer Carry - 40m A4- Jump Rope 75 A5- Bear Crawl 2x Wednesday A1- RFE Split Squat 8/8 A2- DB 2 Arm Row 8/8 A3- Box Leg Lowering 8/8 A4- Cable Core Rotation (R&L) 8/8 A5- DB Shoulder Push Press 8 Thursday A1- 1 DB, 1 Arm Front Squat 8/8 A2- 1 DB, 1 Arm Walking Lunge 8/8 A3- Hand Release Push Ups (MMF) A4- TRX Rows (MMF) A5- MB Rugby Toss 5/5 Conditioning Monday 50-40-30-20 of: Jump Rope & Mountain Climbers Finish with - 200m Run Tuesday 3 Rounds of: 15 DB Thrusters 10 TRX Rows 5 Box Jumps Wednesday 500m Row then 25 Sit Ups 250m Row then 25 Push Ups Thursday 400m Run then... 3 Rounds of: 10 KB Swings & 5 Burpees Cool-Down Mobility Warm Up
M- Rolling - Outside Warm-Up T- Rolling - Dynamic Flexibility W- Rolling - Outside Warm-Up TH- Rolling - Dynamic Flexibility + Ladders Activation & Power Development M- Monster Band Partner Sprints (Lateral Shuffle, CrossOver, High Knees) T- A1- I's,Y's & T's A2- Pull-Up Lowers A3- Sit-Outs W- Monster Band Partner Sprints (Lateral Shuffle, CrossOver, High Knees) TH- A1- Box Step Overs A2- Side Lunges A3- Slide Disks Hamstring Curls Strength Week 1 of 2 Week Block (4-5 Strength Exercises, 1 Movement Drill) 1st Week: 17 mins of WORK 2nd Week: 20 mins of WORK Monday A1- 1 DB, 1 Arm Front Squat 8/8 A2- 1 DB, 1 Arm Walking Lunge 8/8 A3- 1 DB, 1 Arm Strict Press 6/6 A4- Bar Feet Elevated (Ability Level) Inverted Rows (MMF) A5- MB Rugby Toss 5/5 A6- T-Spine Extension on Swiss Ball 8 Tuesday A1- DB Bench Press 8 A2- KB Dead Lift 8 A3- Farmer Carry - 40m A4- Turf Shuttle Sprint x 2 A5- Band Retraction Drill 20 Wednesday A1- RFE Split Squat 8/8 A2- DB Single Arm Row 8/8 A3- Single Leg Dead Lift 5/5 A4- Band - Straight Arm Pull-Down Hinge Stance 8 A5- Box Explosive Step Up 8/8 Thursday A1- 1 DB, 1 Arm Front Squat 8/8 A2- 1 DB, 1 Arm Walking Lunge 8/8 A3- 1 DB, 1 Arm Strict Press 6/6 A4- Bar Feet Elevated (Ability Level) Inverted Rows (MMF) A5- MB Rugby Toss 5/5 A6- T-Spine Extension on Swiss Ball 8 Conditioning (!!!! Record on Paper for Next Week!!!!) M- 800m Run Time T- 4 Rounds of: Max Distance of: 4 Long Jump Distance (Best of 4) & 1 min Row for Meters (Best of 4) W- 2 Rounds of: (No Rest) Max Jump Rope in 2 min & Max Push Ups in 1 Min (Add Total) TH- 2 min Max Burpees, Rest 1 min, 400m Run Time (Record Numbers & Time) Cool-Down Mobility |
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November 2017
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