home athletic performance training program - week 4 training

Athletic Performance Training Video Home Page Week Monday SAQ + BW Lift + Conditioning Tuesday SAQ + BW Lift + Conditioning Dynamic Warm-Up I) I) Dynamic Warm-Up I) Dynamic Warm-Up Follow Warm-Up Activities on the Warm-Up Page Rest/Water Break 2-3 minutes Follow Warm-Up Activities on the Warm-Up Page Rest/Water Break 2-3 minutes SAQ II) Thursday BW Lift + Conditioning II) SAQ Plyometric Drills (Click for Video of Exercises) Set-Up: Set up cones in a s uare, all 10yards apart Set up a 5th cone in the middle of the s uare Set-Up: Find objects (two objects >6" in height & one >1220" in height to use as a hurdle & set-up as seen below Friday SAQ + BW Lift + Conditioning I) Follow Warm-Up Activities on the Warm-Up Page Rest/Water Break 2-3 minutes II) Agility M-Drills Phase 4: Performance Week BW Strength Training Perform the Following 10 Minute AMRAP (As many rounds as possible) Rest 3-5 minutes between AMRAPS Sets Reps Rest RPE EMOM: 10 Minutes Even Minutes: 10 "180 S uat Jumps Odd Minutes: 10 Burpees Rest Minutes After Emom EMOM: 10 Minutes Even Minutes: 10 Alternating Lunge Jumps Odd Minutes: 10 S/L Switches + Toe Touches Rest Minutes After Emom Dynamic Warm-Up Follow Warm-Up Activities on the Warm-Up Page Rest/Water Break 2-3 minutes II) SAQ - Lateral Plyometrics + 4-Cone Drills Set-Up: Set up objects (boxes/hurdles) (1-1.5 yds apart) as seen below Exercise All Cones 10yds apart M Drill #1: Sprint - Backpedal - Sprint - Backpedal Perform reps of each drill both directions Rest 60 seconds between reps & minutes between sets Set Left Leg Only: Single Leg Balance (Hold for :10 seconds) + Hurdle Hop (Hold landing for :5sec) M Drill #2: Sprint - Backpedal - Sprint - Turn & Sprint Set Right Leg Only: Single Leg Balance (Hold for :10 Perform reps of each drill both directions (20 total) Rest 45 seconds between reps & 1-2 minutes between sets Set Set Set Set M Drill #4: Sprint - shu le - turn & shu le - turn & sprint ESD - RSA Sprint Intervals (Perform on sidewalk/street/yard/field) Set-Up: Set up cones, 10 yards apart, 30 yards in total Right Leg Only: Single Leg Balance (Hold for :10 seconds) + Hurdle Hop into 10yard Sprint **BE EXPLOSIVE ON THE HURDLE HOPS** Exercise Sets Reps Rest ESD - LSD Distance Covered: End of Session RPE 1a) Burpees x 20 Go to 1b KEY: 1b) Side Plank x :25sec ea :60 sec 7.5 BW = Body Weight AMRAP = As many rounds as possible 2a) OH Walking Lunge* x 10 ea leg Go to 2b 7.5 S/L = Single Leg 2b) Broad Jumps 7.5 S/A = Single Arm ISO = hold at the bottom of the movement IV) 3a) S/L RDL + Knee Drive BW Strength Training Perform the following exercises in pairs THIS WEEK FIND AN 3b) Downdog + Push-Up OB ECT TO USE AS WEIGHT (BACKPACK w/ BOOKS, WATER UG) 4a) Toe Touches ANYTHING CAN USE USED AS WEIGHT Use weight for exercises 4b) Leg Raises with an * x 10 :60 sec x 10 ea leg Go to 3b RPE = Rate of perceived exertion 7.5 s = seconds x 20 :60 sec ea./leg = each leg x 25 Go to 4b 7.5 Emom = Every Minute On the Minute x 25 :60 sec 7.5 Rest/Water Break 3-5 minutes IV) Set ESD - Tempo Right Foot First: S/L Hop Over Hurdle - Skater Hop to Left - S/L Hop Over Hurdle - Skater Hop to Right - Hop - Skater Hop - Hop - Skater Hop Left Foot First: S/L Hop Over Hurdle - Skater Hop to Left S/L Hop Over Hurdle - Skater Hop to Right - Hop - Skater Hop - Hop - Skater Hop Rest/Water Break 3-5 minutes III) ESD - RSA Football Sprints with Maximum Rest (FSmax) Perform on sidewalk/street/yard/field/etc Set Up: Set up cones in the listed distance below Beginner: 22 minute run Intermediate: 27.5 minute run Advanced: 33 minute run BW Strength Training Perform the following exercises in pairs THIS WEEK FIND AN OB ECT TO USE AS WEIGHT (BACKPACK w/ BOOKS, WATER UG) ANYTHING CAN USE USED AS WEIGHT Use weight for exercises with an * Exercise Sets Reps Rest RPE Circuit #1 - Do all exercises in a row then rest :60 sec III) Perform the Following run around your neighborhood/ ield/etc based on your level Rest/Water Break 3-5 minutes III) Perform the Following (15 reps total) Rest the time listed between reps & 2mins between sets Sprint 30 yards; rest 30 seconds x6 Reps Total Set Set Sprint 20 yards; rest 20 seconds x6 Reps Total Set Sprint 10 yards; rest 10 seconds x6 Reps Total Rest/Water Break 3-5 minutes 50 Flutter Kicks 50 Suitcases :60 Seconds of Planks Rest/Water Break 2-3 minutes Left Leg Only: Single Leg Balance (Hold for :10 seconds) + Hurdle Hop into 10yard Sprint Set Rest/Water Break 3-5 minutes III) Set Set Rounds of: seconds) + Hurdle Hop (Hold landing for :5sec) M Drill #3: Sprint-cut & sprint- cut & sprint-turn & sprint Perform reps of each drill Rest 60 seconds between reps & 1-2 minutes between sets Perform: You will perform at 100% effort Perform the number of reps, per set, sprinting over the distance listed below Rest the time listed between reps & 3mins between sets Set yard Sprints x10 reps Rest :30 secs between reps Set 15 yard Sprints x8 reps Rest :45 secs between reps Set 25 yard Sprints x4 reps Rest :60 secs between reps each = each side Rest/Water Break 3-5 minutes IV) BW Strength Training Perform the Following Exercises As a Circuit Rounds Perform Each exercise for Minute 1a) Plank w/ Leg Raise x :45 secs Go to 1b 7.5 x 12 Go to 1c 7.5 Perform the Following (4 reps total) Perform the run around your neighborhood/ ield/street/sidewalk/etc Rest 1-2 Minutes after each Round No Rest between Exercises 1b) Bridge w/ March Rnd Rnd Rnd 1c) Deadbugs x 30 Go to 1d 7.5 Rest minutes between reps 1) Bird-Dogs 1:00 1:00 1:00 1d) Lateral Lunge* 7.5 Activity: all out effort run, (high speed run), try to cover a distance of 400m (1/4mile) during the 2mins 2) 1:5:1 S uats (+ iso hold) 1:00 1:00 1:00 3) Clock Push-Ups 1:00 1:00 1:00 4) Bear Plank 1:00 1:00 1:00 x 10 each leg :60 sec Circuit #2 - Do all exercises in a row then rest :60 sec 2a) In-Line Lunge* 2b) Push-Ups + Shoulder Taps 2c) Supermans 2d) Weighted Object Pressout* KEY: x 12 each leg Go to 2b x 25 total Go to Go2cto x 15 each 2d x :30 sec :60 sec End of Session End of Session 7.5 7.5 KEY: 5) S/L RDL + Side Lunge* 1:00 1:00 1:00 7.5 BW = Body Weight AMRAP = As many rounds as possible 6) Prone Swimmers 1:00 1:00 1:00 7.5 S/L = Single Leg 7) Crocodile Planks 1:00 1:00 1:00 RPE = Rate of perceived exertion S/A = Single Arm ISO = hold at the bottom of the movement BW = Body Weight AMAP = As many as possible s = seconds S/L = Single Leg RPE = Rate of perceived exertion ea./leg = each leg S/A = Single Arm ISO = hold at the bottom of the movement Notes Contact Information Designed by Anthony Mack, MS, CSCS Professor of Kinesiology at Charleston Southern University NSCA Certified Strength & Condtioning Coach Athletic Performance Training Video Page Exercise Email: anthonyjmack.87@gmail.com 8) Rest 1-2 Minutes End of Session each = each side BW = Body Weight AMAP = As many as possible S/L = Single Leg RPE = Rate of perceived exertion