What are the goals of the program? *Develop functional strength, explosion and resilience in similar positions/directions you play sports. Train like you play!
*Develop general athleticism for the change of direction athlete.
*Have fun 👌
How to get the best outcome of the program? *Follow all guidelines
*Perform a pre and post program test. Time a 10 yard dash and perform a vertical jump at the start and end of the program and see amazing improvement ✅
*Train with a partner.
*If you have questions or need assistance ask.
*We are here to help 💯
How to schedule the program into a week? *The program runs for one month and consists of two movement training sessions two lifts and one recovery/mobility session per week.
Here is a sample
week 1:
Monday: Movement 1
Tuesday: Lift 1
Wednesday: Recovery
Tuesday: Movement 2
Friday: Lift 2
Saturday: Optional recovery (highly recommend)
Sunday: Optional recovery (highly recommend)
Week 2:
Monday: Movement 3
Tuesday: Lift 3
Wednesday: Recovery
Tuesday: Movement 4
Friday: Lift 4
Saturday: Optional recovery (highly recommend)
Sunday: Optional recovery (highly recommend)
What do I need to participate in this program? *Bands (a few different strength levels would be ideal)
*A partner for some movement drills.
*A few plyo boxes of different heights.
*Dumbbells or Kettlebells.
*A few agility rings. If you don’t have them you can use tape or shoes.
*Speed ladder.
*3 hurdles.
*Tennis ball.
Who are these workouts for (skill-level)? *This program is best for the intermediate to high level athlete with some training experience.
*The first two weeks lay a foundation and the second two weeks become more advanced and progressive.