Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 6 (Conditioning)
Uploaded: 2023-08-11T16:43:52.856Z
Duration: 45 min
Description: Week 1/2/3: Day 6 (Conditioning)

Earl

This is no joke in the florida summer heat.. 💪💪

Ran this twice hella fun. People who dont pay for your fitness app are lazy, arrogant or both

i just wondering if i should do more reps, or would that be just conditioning?

Seth Saucedo

good work out , didn’t look like much until u get to running it

Sergio Flores

Where do we find reps n sets for sprints?

Austin

It was great, but I’m concerned about how many sets(rounds) do I do for each workout?

Remmy

Acceleration day:

Before completing this workout please - Hit our dynamic warmup - hurdle mobility - Whenever we sprint, it’s very important to get a full warmup so we have lower risk at suffering an injury! 

Today we are focused on acceleration + Being able to hold a sprint throughout the duration of our runs!

Pay attention to the description - important that we maximize our sprint days!

Falling starts 
Flying 20’s
Gears
15 yard get offs 
40 yard sprints (90%)

Max rest in between each and every set-rep (this workout is technical work)

Sprint specific dynamic warmup:

Complete this full warmup to maximize your sprint work and avoid injury - the warmup should be just as long as the workout - take your time.

As we continue to get faster, we must take care of our body and warmup properly!

Step over the hurdle with a single leg / then replace with your other leg!

Focus on keeping the toe dorsiflexed and your knee drive. 

Drive knee up and leg over hurdle - back leg swings around (with open hip)

Maintain proper sprinting technique

Single leg hurdle step overs

Single leg hurdle step over:

Knee drive - toe dorsiflexed - maintain proper sprint mechanics and step over the hurdle (bounce)

Explosive - quick response - springy

Single leg hurdle step overs - quick response

Step over the hurdle, use force created through your hips to bring your back leg all the way over the next hurdle.

Focus on keeping the toe dorsiflexed and your knee drive. BIG force through hips, bounce through the hurdles!

Double leg hurdle step overs

Lateral single leg hurdles

Moving laterally:

Keep leg straight - use hip flexor to lift leg over the top of the hurdle - drive leg back down into the ground (controlled aggression) and continue to move laterally!

Working sprint mechanics!

Lateral hurdle marches

Step over the hurdle with a single leg / once back leg comes through step under hurdle and sit into a squat position.

Focus on keeping the toe dorsiflexed on step over and CHALLENGE yourself on a low squat underneath the hurdle!

Single leg hurdle step over to depth squat

Jog for 3-5 steps and complete a lunge + reach 

Lunge with knee slightly above the ground / reach back as far as you can and open shoulder + your trunk / springy + active warm up! 

Loosen up and bounce around!

Lunge + reach

Jog for 3-5 steps and lunge + open.

Lunge while keeping your back leg straight and bring your inside elbow to the ground, reach up and open your trunk (mobility) / springy + active warm up! 

Loosen up and bounce around!

Lunge + open

Jog for 3-5 steps and complete a hamstring March. Leg goes high possible

springy + active warm up! 

Loosen up and bounce around!

Hamstring Marches

Jog for 3-5 steps and complete a hamstring sweep

Dorsiflex the toe / straighten the leg + reach and sweep through / feel stretch sensation in hamstring. 

springy + active warm up! 

Loosen up and bounce around!

Hamstring sweeps

Gain a rhythm

Perform an a skip forward pushing ground back and away from you 

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A - Skip (Forward)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - Use your foot opposite of the direction you’re going to PUSH yourself - replace

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

20 meters each direction!

A Skips (Lateral)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - maintain sprinting mechanics here (this will take some work) - push your self through toes in ground to go backwards💪🏽

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A Skip (Backwards)

- similar rhythm / pattern to the A Skip
- draw as big of circle with your knee as possible 
- forwards + backwards 
- warming up our fast twitch muscle fibers 
- 2X 20 yards / both directions

Skipping Hip circles

Skipping hip circles

Shin over shin:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Ankle Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Shin Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble knee over knee - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Knee Dribbles

Find a wall: 

Swing leg forwards and backwards for height! Ease your way into this movement!

Leg swings (Linear)

Find a wall: 

Swing leg forwards and backwards for height! Ease your way into this movement!

Keep your hips towards the wall and try not to open on swings!

Leg Swings (Lateral)

Sprint Warmup

- Perform a falling start for 50 yards 

Coaching points:

Allow your body to fall as far as possible - work shin angle here - you should have to pick your feet up faster / be in a drive phase with your hips on + triple extended pushing ground away from you. Falling should put you in a drive phase body position + carry sprint for 50 yards (Don’t push too hard)

Falling Starts

Flying 20’s: From sprinter stance build up to 20 yards / sprint for 20 yards

Coaching point:

Using proper sprint mechanics - push out for 20 yards building to about a 90% effort sprint 

Hold same sprinting mechanics for 20 yards - triple extension - quick turnover - stabbing the ground with feet - focus on getting feet down as fast as possible!

Flying 20’s

Build up to 20 yards, sprint 20 yards, repeat the full length of the football field!

Coaching point:

Using proper sprint mechanics - push out for 20 yards building to about a 90% effort sprint 

Hold same sprinting mechanics for 20 yards - triple extension - quick turnover - stabbing the ground with feet - focus on getting feet down as fast as possible! 

Coast for 20 yards holding same exact sprint mechanics! Notice in the video how my posture doesn’t change much (shouldnt at all) focus on maintaining great tall / triple extended sprinting mechanics!

Gears (Build Ups)

- From a two point / 3 point 40 yard dash stance / explode out and sprint 15 yards:

Coaching point:

- explode out of stance / work great shin angle / get triple extension every single rep / body should be in a forward lean position - there should be no hinge at the hip - should feel as if you’re falling!

15 Yard Get Off

Coaching point:

- explode out of stance / work great shin angle / get triple extension every single rep / body should be in a forward lean position - there should be no hinge at the hip - should feel as if you’re falling!

- Hold same sprinting mechanics for 20 yards - triple extension - quick turnover - stabbing the ground with feet - focus on getting feet down as fast as possible! 

- Hold drive phase as long as possible / falling sensation + quick turnover!

40 Meter Sprint

Acceleration Workout

Week 1/2/3: Day 6 (Conditioning)

Jamail

Tank

Angelo

Week 1/2/3: Day 1

Adam

Awesome program so far. Using it as part of regaining my athletic power after 7 months off from hip surgery

David

Week 1/2/3: Day 2

This one was a mental challenge at the pace I was going. Fucking loved it

John

People looking at me in the gym doing cartwheels.

Landon

Week 1/2/3: Day 3

Misha SWB

Week 1/2/3: Day 4

Interesting combinations. 
Feeling athletic!

Anish

Week 1/2/3: Day 5

Week 4/5/6: Day 1

Week 4/5/6: Day 2

Week 4/5/6: Day 3

Had no idea this workout would be so tough at first glance. Got into the work! Sheesh

Week 1/2/3: Day 6 (Conditioning)

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