Plyos, Acceleration, Agility 8/15

3x15yd power skip
2x lateral hop,hop,bound
3x linear vertical hop - double contact to stabil.
8x drop shuffle to sprint
3x chute run - staggered
3x backpedal to sprint
2x lateral shuffle to perpendicular sprint
3x acceleration to base to dropstep accel
3x crossovers - continuous
7x hill sprint

Lifting 8/13

1A. Deadlift 3x5
1B. Bench press 4,3,2,1 (max = 205 lbs)

2A. Pistol squats 3x8
2B. Cable lift - standing 3x5

3A. Forward lunge 3x5
3B. Calf raises 3x15

4A. Box blast 3x6
4B. DB side raise 3x10

5. Core 3x
a) 50 sit ups
b) 50 med ball twists
c) 60sec plank
d) 12 kneeling hip extensions

Plyos, Acceleration, Agility 8/12

4x 40yd dash (best time = 4.72 sec)
3x5 squat jumps
3x lateral/medial hurdle hops L/R
3x4 rotational bound - 90 degree to stabilization L/R
3x backpedal to acceleration
3x acceleration to base to dropstep accel
3x drop lateral slides - zig zag
1x Agility Ladder Circuit

Lifting 8/9

1A. Back Squat 4,3,2,1,1 (max = 280 lbs)
1B. Pullups 3x max

2A. Step ups 3x5 L/R
2B. DB seated press 3x8

3A. 1-arm DB snatch 3x5 L/R
3B. Seated row 3x8

4A. Lateral bound 2x4 L/R
4B. Pushups 2x25


5. Core: 3x
a) Plate V-ups - 10
b) Vertical leg situps - 20
c) Side plank - 60 sec
d) Plank leg raises - 10 L/R

Lifting 8/4

Warmup
1. Power Clean and Jerk 4,3,2,4

2A. Single-leg split squats 3x5
2B. DB incline bench 3x8

3A. Side lunge 3x5
3B. DB front raise 3x8

4A. 1-leg linear box hop 2x4
4B. Reverse lat pulls

5. Jump rope 2x 2 min

6. Core 3x
a) Jack knife situps - 30
b) 1-leg glute bridge raise - 10
c) Oblique extensions (25 lb plate) - 15
d) Seated hip abduction - 12

Conditioning 7/29

Warmup

2x 2.5 min Jump Rope

3x {[30 yd sprint + 20 sec rest]x6 + 2 min rest}

Lifting 7/26

Warmup
1A. Deadlift 3x8
1B. Bench press 3x6

2A. Pistol squats 3x8
2B. Cable lift - standing 3x5

3. Forward lunge 3x5

4A. Multiple box jumps 3x2
4B. DB side raises 3x8

5. Medicine ball

6. Core: 3x
a) Wall bangers - 10
b) Sit ups - 50
c) Medicine ball twists - 50
d) Plank - 60 sec
e) Kneeling leg extensions - 12

Lifting 7/23

Warmup
1A. Back squat 3x7
1B. Pullups 3x max

2A. Step ups 3x5 L/R
2B. DB seated press 3x10

3A. Lateral bound 2x4 L/R
3B. Seated row 3x8

4A. 1-arm DB snatch 3x5 L/R
4B. Explosive pushups 3x10

5. Cable lift - standing

6. Core: 3x
a) Plate V-ups - 10
b) Vertical leg situps - 20
c) Side plank - 60 sec L/R
d) Plank leg raises - 10 L/R

Plyos, Acceleration, Agility 7/21

Warmup
3x4 45 degree bound
3x6 Squat jump
3x 15yd Power skip
3x Lateral/medial vertical hop
3x 3-hurdle to acceleration
3x 3-hurdle to dropstep acceleration
3x Lateral shuffle to crossover accleration
2x Hill sprint
3x6 Crossovers
3x Chute run

Lifting 7/19

Warmup
1. Power Clean and Jerk 3x5 @ 105, 115, 115lbs

2A. Single leg split squats 3x5
2B. DB incline bench 3x8

3A. Side lunges 3x5
3B. DB front raises 3x10

4A. 1-leg linear box hop 3x4
4B. Reverse lat pulls 3x8

5. Medicine ball: 10 vertical throws, 10 overhead slams, 10 standing parallel throws L/R, 10 standing perpendicular throws L/R, 10 chest passes

6. Core: 3x
a) Jack knife situps - 30
b) 1-leg glute bridge raises - 10
c) Oblique extensions (w/weight) - 15
d) Kneeling hip abduction - 12

Lifting 7/18

Warmup
1A. Deadlift 3x8
1B. Bench press 3x5

2A. Pistol squats 3x8
2B. Cable lift - standing 3x5

3A. Forward lunges w/weight 3x5 each
3B. DB curls 3x8

4A. Box march w/ mini band 3x 30sec
4B. DB side raise 3x10

5. Jump rope 2x 2min

6. Core: 3x
a) Sit ups - 50
b) Med ball twists - 50
c) Plank - 70 sec
d) Kneeling leg extensions - 12

Lifting 7/13

Warmup
1A. Back squat 3x5 @ 145, 165, 185 lbs
1B. Pullups 3x max

2A. Step ups 3x5 each
2B. DB Seated press 3x8

3A. 1-arm DB snatch 3x5 each
3B. Seated row 3x8

4A. Lateral bound 2x4 each
4B. Explosive pushups 2x10

5. Calf raises (w/weight) 3x15

6. Core: 3x
a) Plate V-ups - 10
b) Vertical leg situps - 20
c) Side plank - 60 sec
d) Plank leg raises - 10

Lifting 7/3

Warmup
1A. Box jumps 3x5
1B. Seated row 3x10

2A. Step ups 3x8 each
2B. Pull ups 3x max

3A. Single leg split squats 3x8 each
3B. DB chest fly 3x10

4A. Adductor and abductor cable pulls 3x10
4B. DB seated press 3x10

5. Box lateral shuffle (w/ mini band) x2

6. Core: 3x
a) 30 jack knife situps
b) 50 med ball twists
c) 10 kneeling hip extensions
d) 75 heel touches

Stretch

Lifting 6/28

Warmup
1A. Back squat 3x8 @ 145, 165, 185 lbs
1B. Bench press 3x8 @ 145, 155, 165 lbs

2A. Push press 3x8
2B. Lateral single-leg box jump 2x4 each

3A. 1-arm DB snatch 3x5 each
3B. Reverse lat pull down 3x10

4A. Jump rope (w/variations) 3x 2min
4B. DB front raises 3x10 each

5. Medicine ball: 10 overhead slams, 10 granny tosses, 10 vertical throws, 20 standing perpendicular throws L/R, 10 standing parallel throws L/R, 30 chest passes

6. Core: 3x
a) 50 situps
b) 60sec side plank L/R
c) 10 kneeling hip abductions L/R
d) 10 1-leg glute bridge raises L/R

Stretch

Plyos, Acceleration, Agility 6/27

Warmup
3x2 Double hurdle hop (small, medium)
3x (each leg) Linear vertical hop - double contact to stabilization
3x 15yd Power skip
3x3 Lateral hop hop bound
3x 15yd A-Skips
3x 20in/20out/20in
3x 3-hurdle to acceleration
3x 3-hurdle to dropstep acceleration
3x Backpedal to acceleration
3x Acceleration/deceleration runs - 90 degrees
2x Base pogo - side to side
2x 10yd Carioca
2x Drop crossover and cut - zig zag
Stretch

Lifting 6/25

Warmup
1. Power Clean and Jerk 3x5 @ 125 lbs

2A. Pistol squats 3x7
2B. DB curls 3x10 each

3A. Barbell calf raises 3x15
3B. Lateral shoulder cable pulls 3x10

4A. Linear box jump 2x4 each
4B. Box blast - continuous 2x5

5A. DB incline bench 3x10
5B. DB side raise 3x10

6. Core: 3x
a) Theraband side shuffle - 10 steps each way
b) Oblique extensions w/ weight - 15 each side
c) Plate V-ups (25lb plate) - 10
d) Vertical leg situps w/ plate - 20
e) Plank leg raises - 10 each leg

Plyos, Accel, Agility 6/23

Warmup
2x4 (each way) 45-degree bounds
2x5 Squat jumps - continuous
3x Lateral/medial hurdle hops
2x15yds High skip/pop
6x Hill sprint
3x4 Crossovers
3x8 Wall drill - single exchange
3x5 Wall drill - triples
3x Acceleration to base to dropstep acceleration
3x Chute run
8x Back shuffle to sprint
3x Drop shuffle cutting - zig zag
8x 10yd acceleration

Stretch

Lifting 6/21

Warmup
1A. Multiple box jumps (little, little, big) 3x2
1B. Seated row 3x10

2A. Step ups 3x8 each leg @ 115 lbs
2B. Pull ups 3x max

3A. Single leg split squats 3x8 each leg
3B. Explosive pushups 3x15

4. Jump rope 2 min

5. Medicine ball: 10 overhead slams, 10 granny tosses, 8 overhead tosses, 10 standing perpendicular throws L/R, 10 parallel split squat throws L/R

6. Core 3x
a) 30 jack knife situps
b) 50 medicine ball twists
c) 10 kneeling hip extensions
d) 75 heel touches

Stretch

Plyos, Acceleration, Agility 6/19

Warmup
2x4 (each way) Rotational 90-degree bound - quick to stabilization
3x3 Double hurdle jump - small, medium
2x6 Split squat jumps - alternating continuous
2x8 (each leg) Absolute wall drill - fast single
2x 15yd Dropstep skip
3x Backpedal to acceleration
2x 2-inch runs - forward
2x Drop crossover and cut - zig zag
2x Drop lateral shuffle - zig zag

1x Agility Ladder Circuit
*about 15 different movements; it's all about footwork, lateral and linear quickness

4x 10yd acceleration
Stretch

Plyos, Acceleration, Agility 6/18

Warmup

2x4 45-degree bounds (each way)

2x2 Lateral/medial hurdle hops

2x3 Lateral hop, hop, bound

2x 15yd Power skips

2x 3-hurdle to acceleration

2x 3-hurdle to dropstep-acceleration

2x6 wall drill- single exchange

2x5 wall drill- triples

2x chute run

2x 90-degree acceleration/deceleration runs

3x acceleration to base to dropstep-acceleration

4x 30yd hill sprint

4x 10yd acceleration

Stretch

Lifting 6/16

Warmup (5 min treadmill, inchworms, squats, knee hug elbow-to-instep)
1A. Back squat 3x8 @ 135, 155, 175 lbs
1B. Bench press 3x8 @ 135, 145, 155 lbs

2A. Push press 3x8
2B. Lateral bound - quick & stabilize 2x4 each leg

3A. 1-arm DB snatch 3x5
3B. Reverse lat pull downs 3x10

4A. Jump rope (w/variations) 3x 2min
*for the first time ever, I did double unders for 45 sec straight
4B. DB front arm raises 3x10

5. Medicine ball (10 lbs): 5 granny tosses, 5 vertical push, 5 overhead slams, 5 linear split-squat throws (each side), 5 lateral split-squat throws (each side), 5 standing linear lateral throws (each side), 5 standing 180-degree throws (each side)

6. Core circuit: 3x
a) 50 sit ups
b) 60 sec side plank (each side)
c) 10 kneeling hip abductions (each leg)
d) 10 1-leg glute bridge raises (each leg)
Stretch

Lifting 6/14

1. Power Clean and Jerk 3x5

2A. One-leg squats 3x6 each

2B. DB curls 3x10

3A. Lateral shoulder cable pulls 3x10 each

3B. Calf raises 3x25 each

4A. DB incline bench 3x10

4B. DB side arm raises 3x10

Plyometrics:

5A. Linear box jumps 2x4 each leg

5B. Box blast - continuous 3x5

6. Theraband shuffle - walking 3x20

7. Core circuit: 3x

a) oblique extensions - 30 each side

b) 10 plate V-ups (25 lb plate)

c) 20 vertical leg crunches w/plate

d) plank leg raises -10 each

Plyos, Acceleration, Agility 6/13

Warmup

2x4 (each side) 45 Degree Bound - Quick and Stabilize

2x2 Lateral/Medial Vertical Hop - Continuous

2x3 Lateral Hop, Hop, Bound

3x15 yds Power Skips

2x Chute Run

2x 3-Hurdle to Acceleration

2x 3-Hurdle to Dropstep Acceleration

3x Acceleration to Base to Dropstep Acceleration

3x Wall Drill - Single Exchange

3x Wall Drill - Triples

2x 20In/20Out/20In

Stretch

Lifting 6/11

Warmup

1A. Step ups 3x10 each

1B. Pull ups 3x max

2A. Split squats 3x10 each

2B. Dips 3x15

3A. DB bent over row 3x10

3B. Box jumps (little, little, big) 2x2

4. Jump rope 2x 2min

5. 1x Medicine ball circuit

6. Core: 3x

a) 30 jack knife situps

b) 50 medicine ball twists

c) 10 kneeling hip extensions - each leg

d) 75 heel touches

Stretch

Lifting 6/10

Warmup

1A. Squat 3x10

1B. Bench press 3x10

2A. Military push press 3x10

2B. Lateral bound - quick & stabilization 2x4 each

3. Jump rope w/variations - 3 min

4A. DB front arm raises 3x10 each

4B. Lat pull downs 3x10

Medicine ball:

10x overhead slam, granny toss, overhead throw, chest pass, perpendicular throw (each side), parallel throw (each side)

Core circuit: 3 sets of -

a) 50 sit ups

b) side plank - 60sec each side

c) 10x kneeling hip abduction - each side

d) 10x 1 leg glute bridge (each side)

Lifting 6/7

Warmup - 10 min cardio, inchworms, bodyweight squats, front squats w/bar

1. Power Clean and Jerk 3x5

2A. One-leg squats 3x6 each

2B. DB curls 3x10

3A. Lateral shoulder cable pulls 3x10 each

3B. Calf raises 3x25 each

4A. DB incline bench 3x10

4B. DB side arm raises 3x10

5. Quad cable pulls 3x10 each and hamstring cable pulls 3x10 each

6. Core circuit: 3 sets of...

a) oblique extensions - 30 each side

b) 12 plate V-ups (25 lb plate)

c) 20 vertical leg crunches w/plate

d) plank leg raises -10 each

Stretch

Lifting 6/5

0. Warmup: 10 min cardio, inch worms, bodyweight squats

1A. Step ups 3x10 each leg

1B. Pull ups 3x12

2A. Split squats 3x10 each leg

2B. Seated row 3x10

3A. Adductor cable pulls 3x10 and abductor cable pulls 3x10

3B. Dips 3x15

4. Jump rope 3 min (w/ variations)

5. Core + plyometrics: 3 sets of...

a) 6 box jumps

b) 30 jack-knife sit ups

c) 24 ABCs

d) 10 leg kick backs (slow, not kicking)

e) 75 heel touches (lay on back, knees bent, and alternate bending the obliques to touch your heel)

6. DB push press 3x10

Lifting 6/2

0. Warmup - 10 min cardio, inchworm, bodyweight squats, lunges

1A. Back Squat - 3x10

1B. Bench Press - 3x6

2A. Lateral Box Jumps 3x 35 sec

2B. Military Push Press 3x10

3. Theraband side-shuffles and half lunges

4. Jump rope 2x 3 minutes

incorporated multiple movements/variations

5A. Lat Pull Downs 3x10

5B. DB Front Arm Raises 3x10 each arm

6. Core workout... 3 sets of:

a) 50 sit ups

b) Side Plank 60 sec each side

c) Fire hidrants 10 each leg

d) 20 Glute-Hamstring raises

6. Stretch full body 10 minutes