Sie sind auf Seite 1von 42

Ultimate Athlete 2.

0 ( 16 Week Training Program)

Name of Client
Name of the Instructor/Trainer Terron Beckham

Monday
Client's Information Warm-up
Age Exercises Reps
Gender Dead Bugs 5
Height (Feet) Glute bridge 1 Leg 10
Height (Inches) Bird Dogs 5
Weight (Pounds) line jumps 3 x10sec
Chest (Inches)
Waist (inches) Strength
Body Fat Exercises Reps
Target Body Fat Power cleans 5x3
BMI 0.00 1 Arm DB Bench 3 x 10
Target BMI Chin Ups 3 x 10
Power Shrugs 4 x 10
Key
full body cool down stretch link below in red Cardio/Plyo
cardio area (45sec rest) Exercises Reps
A1 A2 A3 A4 means super set Treadmill sprints 5 x 20sec
WT Means Weighted
use the right weights do not make this easy
for yourself, use challangeing weights.
# + # means both sides
google is your friend, use it to understand Cool-down
movements if you never have seen it before. Exercises Reps
Db = dumbell bb= barbell kb= kettlebell backwards treadmill walk 5 min
Ex = explosive stretch
match colors below with same color exercises
for guidance.

https://www.sportsscience.co/flexibility/whole-body-stretching-routine/
http://www.stack.com/a/agility-ladder-drills
https://kingsportstraining.com/blogs/training-blog/7694405-13-agility-ladder-drills-for-faster-footwork/

Warm-up
Exercises Reps
Ex push ups 3x6
Bear crawls 10 yrd 4
Med ball slams 3 x 10

Strength
Exercises Reps
A1 single arm Db incline press 4x8
A2 single arm DB rows 4x8
A1 Flat Bench Press 3 x 10
A2 weighted pull ups 3x6

Cardio/Plyo
Exercises Reps
dead treadmill sprints 10 x 10 sec

Cool-down
Exercises Reps

stretch

Warm-up
Exercises Reps
Bird Dog 6
Med ball Wall Press 2 x 10
Push up hold shoulder touches 20

Strength
Exercises Reps
Bench Press 5 x 5 rep
SL Arm Db Floor Press 4x6
DB Incline Rows 4x8
Band assited Speed Pull ups 4 x 6 - 10

Cardio/Plyo
Exercises Reps
a1 ab wheels 3x10
a2 lying leg raises 3x10
a3 burpess 3x10

Cool-down
Exercises Reps
stretch
Warm-up
Exercises Reps
Arm Cricles (forward & Back) 30 sec
Push up position hold 30 sec
Pull ups 3x5

Strength
Exercises Reps
Power Clean 5x4
Push Press 4 x 10
Face pulls 3 x 15
Db SL Bench 4 x 6+6

Cardio/Plyo
Exercises Reps
Push up postion side shuffle 3x 10 yrd
Med Ball Wall Press Ex 3x8

Cool-down
Exercises Reps
stretch

Warm-up
Exercises Reps
Dips 2 x 10
Chin Ups 2x5
Front Raises 2 x 10

Strength
Exercises Reps
Bench Press 5x3
Chin Ups 4x8
BB Rows 4x6
High Pulls 3x6
Cardio/Plyo
Exercises Reps
a2 Med Ball Wall Press 3x8
a1 Ex Push ups 3x5
a3 Med Ball Slams 3x8

Cool-down
Exercises Reps
stretch

Warm-up
Exercises Reps
Ex med ball wall press 3 x 10
bird dog 3x5
plank 3 x 30sec
shoulder "dislocations" 1 x 10-15

Strength
Exercises Reps
Incline DB bench press 3 x 10
Reverse Flys 4 x 15
Pull Ups WT 3x6
Banded Bench BB Press 3 x AMRAP

Cardio/Plyo
Exercises Reps
none

Cool-down
Exercises Reps
stretch
Warm-up
Exercises Reps
Ex med ball wall press 3 x 10
bird dog 3x5
plank 3 x 30sec

Strength
Exercises Reps
Floor Bench Press 4x6
Banded Db Rows 3x8
Chin Up (ISO Hold) 3 x 30sec
Db SL Incline Press 4x5

Cardio/Plyo
Exercises Reps
a1 Burpees to Tuck jump 3 x 10
a2 inverted Rows EX 3x8

Cool-down
Exercises Reps
stretch

Warm-up
Exercises Reps
mountain climbers 30 sec
arm swings 60 sec
arm circles 30 sec

Strength
Exercises Reps
Incline Bench Press 5x3
single Arm Db Floor Press 4x6
Db Rows 4x8
Power Shrugs 4 x 10

Cardio/Plyo
Exercises Reps
a1 med ball overhead passes 3x8
a2 med ball wall press 3x 8
a3 depth push ups 3x6

Cool-down
Exercises Reps

stretch
ng Program)

Program start date


Tuesday
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
1&2 Knee circles 10
Glute Bridege 1 leg 10
Jump Squats 10
wall ankle mobilty 8+8

Strength
Wts Weeks Frequency Start Exercises Reps
1&2 Front squat 4x8
Lateral Lunges 4 x 8+8
Kb Swings 3x5
Med Ball Leg Curls 3 x 15

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
1&2 bear crawls 10 yrds 5
icky shuffle (down and back) 4
side straddle hop 4

Cool-down
Wts Weeks Frequency Start Exercises Reps
1&2
stretch

or-faster-footwork/

Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
3&4 Dead Bugs 5
Glute bridge 1 Leg 10
Bird Dogs 5
Line jumps 3x10sec

Strength
Wts Weeks Frequency Start Exercises Reps
3&4 Front Squats 4x6
Weighted Lunges 3 x 8+8
Trap Bar Deadlifts 4x6
DB Jump Squats 3x5

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
3&4 30 rest a1 jump squats 10 x 3
a2 jumping lunges 10 x 3
a3 side shuffle 10 sec x 3
a4 side line jumps 10sec x 3

Cool-down
Wts Weeks Frequency Start Exercises Reps
3&4 stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
5&6 Dead Bugs 5
Glute bridge 1 Leg 10
Bird Dogs 5
line jumps 3x10sec

Strength
Wts Weeks Frequency Start Exercises Reps
Deep Squat 5x5
Goblet Squat 4 x 10
good mornings 3 x 10
GHR 3x8

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
horizontal line jumps 3 x 10sec
med ball single leg lateral jumps 3 x 6+6
single leg hops 3 x 10 sec

Cool-down
Wts Weeks Frequency Start Exercises Reps
stretch
20 min meditation
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
7&8 Dead Bugs 5
Glute bridge 1 Leg 10
Bird Dogs 5
line jumps 3x10sec

Strength
Wts Weeks Frequency Start Exercises Reps
Leg Curls 4 x 20
Bulgarian Split Squat 4 x 8+8
Trap Bar Deadlifts 5x5
Jump Squats WT 3x6

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
Lateral Box Jumps 3x8
Lateral Box Jump over 3 x 10

Cool-down
Wts Weeks Frequency Start Exercises Reps
stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
9&10 Dead Bugs 5
Glute bridge 1 Leg 10
Bird Dogs 5
line jumps 3x10sec

Strength
Wts Weeks Frequency Start Exercises Reps
Front Squat 5x3
DB Lunges 3 x 8+8
Bulgarian Split Squat 3 x 6+6
SL Leg Press 3 x 12+12
Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
box jumps 3x8
horizontal line jumps 3 x 10sec
lateral jumps 3 x 6+6
2 vertical jumps 3

Cool-down
Wts Weeks Frequency Start Exercises Reps
stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
11&12 Knee circles 10
Glute Bridege 1 leg 10
Jump Squats 10
wall ankle mobilty 8

Strength
Wts Weeks Frequency Start Exercises Reps
Sumo Squat 5x3
Glute Bridges Wt 4x8
GHR 3x6
Good Mornings 3x8

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
a1 Depth Jumps with WT 4x4
a2 Box Jumps 4x4

Cool-down
Wts Weeks Frequency Start Exercises Reps
stretch
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
13&14 jump rope 3 min
jump squats 15
high knees 2 x 20 yrd
carioce 2 x 20 yrd

Strength
Wts Weeks Frequency Start Exercises Reps

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
100 yrd sprints 10

Cool-down
Wts Weeks Frequency Start Exercises Reps
stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
15&16 Dead Bugs 5
Glute bridge 1 Leg 10
Bird Dogs 5
line jumps 3x10sec

Strength
Wts Weeks Frequency Start Exercises Reps
Power Clean to Front squat 4x3
Kb Swings 3 x 10
Db jump Squats 3 x 10
SL Leg press 3 x 12

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
Wt Lateral lunges 3 x 6+6
Broad jumps 3x8
skater jumps 3 x 10

Cool-down
Wts Weeks Frequency Start Exercises Reps

stretch
Wednesday + metcon
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
1&2 High knees 3 x 10sec
Jump Lunges 3 x 10
Sumo squat 30sec
Dead Bugs 3x6

Strength
Wts Weeks Frequency Start Exercises Reps
1&2 Ab wheel roll out 3 x 10
Toe Touches 3 x 15
Leg Raises 3 x 10

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
1&2 Hill Sprints 20yrds 10

Wts Weeks Frequency Start Cool-down


1&2 Exercises Reps

stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
3&4 High knees 10 yrd 2
A skips 10 yrd 2
Carioce drill 10 yrd 2
Jump lunges 2 x 10

Strength
Wts Weeks Frequency Start Exercises Reps
3&4 Ab wheel roll outs 3 x 10
russian twist 3 x 20+20

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
3&4 Hill Sprints 20 yrd 10
5-10-5 shuttle 5
broad jumps 3x 4 jumps
bear crawls 20 yrd 4

Wts Weeks Frequency Start Cool-down


3&4 Exercises Reps
stretch

OFF
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
5&6

Strength
Wts Weeks Frequency Start Exercises Reps

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps

Wts Weeks Frequency Start Cool-down


Exercises Reps
stretch
off
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
7&8

Strength
Wts Weeks Frequency Start Exercises Reps

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps

Wts Weeks Frequency Start Cool-down


Exercises Reps
stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
9&10 high knees 4 x 10yrd
carioce 4 x 10 yrd
Dead bugs 8+8
jump lunges 20

Strength
Wts Weeks Frequency Start Exercises Reps
Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
single leg shuffle 5
back and fourth 5
5-10-5 pro shuttle 5
push up to 20 yrd sprint 8

Wts Weeks Frequency Start Cool-down


Exercises Reps
stretch

off
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
11&12

Strength
Wts Weeks Frequency Start Exercises Reps

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps

Wts Weeks Frequency Start Cool-down


Exercises Reps
stretch
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
13&14 Dead Bugs 5
Glute bridge 1 Leg 10
Bird Dogs 5
line jumps 3x10sec

Strength
Wts Weeks Frequency Start Exercises Reps
Front Squat (1 sec bottom hold) 4x6
Step Ups Wt 3 x 10+10
Lateral Lunges 4 x 8+8
Leg Exstensions 3 x 15

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
Depth Jumps 3x5
med ball single leg lateral jumps 3 x 6+6
single leg hops 3 x 15 sec

Wts Weeks Frequency Start Cool-down


Exercises Reps
stretch

off
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
15&16

Strength
Wts Weeks Frequency Start Exercises Reps

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
Wts Weeks Frequency Start Cool-down
Exercises Reps

stretch
Thursday (off)
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
1&2

Strength
Wts Weeks Frequency Start Exercises Reps
1&2

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
1&2

Cool-down
Wts Weeks Frequency Start Exercises Reps
1&2 stretch

OFF
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
3&4

Strength
Wts Weeks Frequency Start Exercises Reps
3&4
Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
3&4

Cool-down
Wts Weeks Frequency Start Exercises Reps
3&4 stretch
20 min meditation

Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
5&6 Knee circles 10
Sl Glute bridge 10
Jump Squats 10
Wall ankle mobilty 8

Strength
Wts Weeks Frequency Start Exercises Reps
Deadlift 4x8
Push Press 3 x 6-8
Hang Clean 3x5
weighted pull ups 3x5

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
incline treadmill 30 min

Cool-down
Wts Weeks Frequency Start Exercises Reps
stretch
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
7&8 Dips 2 x 10
Chin Ups 2x5
Front Raises 2 x 10

Strength
Wts Weeks Frequency Start Exercises Reps
Db Shoulder Press 4x8
Overhead SL KB/Db Walk 3 x 30sec
KB/Db Snatches 3 x 8+8
Farmers Walks 3 x 1min

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
spiderman crawls 3 x 10 yrd
a1 box jumps 4 x 6 WT
a2 box jumps 4

Cool-down
Wts Weeks Frequency Start Exercises Reps
stretch

off
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
9&10

Strength
Wts Weeks Frequency Start Exercises Reps
Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps

Cool-down
Wts Weeks Frequency Start Exercises Reps
stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
11&12 Scapular wall slides 1 x 15
External rotations (shoulder) 2 x 10+10
Shoulder dislocations 10

Strength
Wts Weeks Frequency Start Exercises Reps
Military Press BB 3x5
Db Flat bench Press 4 x 10
Inverted Rows 4x8
Chin Ups WT 3x 6-8

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
incline Treadmill 30 min

Cool-down
Wts Weeks Frequency Start Exercises Reps
stretch

off
Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
13&14

Strength
Wts Weeks Frequency Start Exercises Reps

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps

Cool-down
Wts Weeks Frequency Start Exercises Reps
stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises Reps
15&16 Ex med ball wall press 3 x 10
bird dog 3x5
plank 3 x 30sec
shoulder "dislocations" 1 x 10-15

Strength
Wts Weeks Frequency Start Exercises Reps
Single Arm Db Row 4x6
Push Press 3 x 10
Chin Ups WT 3x6
Kb Snatches 3 x 8+8

Cardio/Plyo
Wts Weeks Frequency Start Exercises Reps
halk kneeling med ball side toss 3 x 6+6
feet elevated Ex push ups 3x8
standing backwards med ball toss 3 x 5+5

Cool-down
Wts Weeks Frequency Start Exercises Reps

stretch
Friday
Warm-up
Wts (Lb) Weeks Frequency Start Exercises
1&2 Dead Bugs
push ups
Bird Dogs
arm circles

Strength
Wts Weeks Frequency Start Exercises
Flat Bench Press
Pull Ups
Db Snatches
Med Ball Push ups

Cardio/Plyo
Wts Weeks Frequency Start Exercises
horizontal line jumps
med ball single leg lateral jumps
2 vertical jumps

Cool-down
Wts Weeks Frequency Start Exercises
stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises
3&4 Ex med ball wall press
bird dog
plank

Strength
Wts Weeks Frequency Start Exercises
3&4 Floor Bench Press
Ex Push Ups
BB Rows
Chin Ups

Cardio/Plyo
Wts Weeks Frequency Start Exercises
3&4 Incline treadmill
Lying leg lifts
v ups

Cool-down
Wts Weeks Frequency Start Exercises
3&4 stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises
5&6 Dead Bugs
Glute bridge 1 Leg
Bird Dogs
Line jumps

Strength
Wts Weeks Frequency Start Exercises
Hamstring Curls
Glute bridges weighted
Bulgarian Split Squat
GHR

Cardio/Plyo
Wts Weeks Frequency Start Exercises
a1 Box Jump
a2 Depth Jump
Burpess

Cool-down
Wts Weeks Frequency Start Exercises
stretch
Warm-up
Wts (Lb) Weeks Frequency Start Exercises
7&8 Dead Bugs
Glute bridge 1 Leg
Bird Dogs
line jumps

Strength
Wts Weeks Frequency Start Exercises

Cardio/Plyo
Wts Weeks Frequency Start Exercises
double trouble
icky shuffle
Sl leg shuffle
burpess

Cool-down
Wts Weeks Frequency Start Exercises
stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises
9&10 Ex med ball wall press
bird dog
plank

Strength
Wts Weeks Frequency Start Exercises
Incline DB Press
Dips Wt
Deadlifts
Hyperexstensions Wt
Cardio/Plyo
Wts Weeks Frequency Start Exercises
none

Cool-down
Wts Weeks Frequency Start Exercises
stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises
11&12 Dead Bugs
Glute bridge 1 Leg
Bird Dogs
Line jumps

Strength
Wts Weeks Frequency Start Exercises
Box Squat
Bulgarian Split Squat
Step Ups Wt
GHR

Cardio/Plyo
Wts Weeks Frequency Start Exercises
Reverse lung with knee up
Med ball single leg lateral jumps
Frog squat jump Ex

Cool-down
Wts Weeks Frequency Start Exercises
stretch
Warm-up
Wts (Lb) Weeks Frequency Start Exercises
13&14 overhead med ball throw
scapular wall slides
mountain climbers

Strength
Wts Weeks Frequency Start Exercises
incline bench press
banded push ups
chin up (iso hold) Wt
DB High Pulls

Cardio/Plyo
Wts Weeks Frequency Start Exercises
Push up to stand
Treadmill Hand walks

Cool-down
Wts Weeks Frequency Start Exercises
stretch

Warm-up
Wts (Lb) Weeks Frequency Start Exercises
15&16 Knee circles
Glute Bridege 1 leg
Jump Squats
wall ankle mobilty

Strength
Wts Weeks Frequency Start Exercises
Deep Squat
Lateral Step Ups Wt
Sl Glute bridge
Sl Hamstring curls

Cardio/Plyo
Wts Weeks Frequency Start Exercises
Box Jumps
Lateral box jumps
scissor jumps

Cool-down
Wts Weeks Frequency Start Exercises

stretch
Saturday
Warm-up
Reps Wts (Lb) Weeks Frequency Start Exercises
5 1&2 Knee circles
20 Glute Bridege 1 leg
5 Jump Squats
20 sec wall ankle mobilty

Strength
Reps Wts Weeks Frequency Start Exercises
4 x10 Sumo Deadlifts
3 x 6-10 Hyper- exstensions
3 x 10+10 Step ups
AMRAP Box Jumps

Cardio/Plyo
Reps Wts Weeks Frequency Start Exercises
3 x 10sec A1 burpees
3 x 6+6 A1 jump rope
3 A3 lunges
A4 jump squat

Cool-down
Reps Wts Weeks Frequency Start Exercises
1&2 20 min Meditation
stretch

Warm-up
Reps Wts (Lb) Weeks Frequency Start Exercises
3 x 10 3&4 bird dog
3x5 calve wall flexion
3 x 30sec Ex jump squats
Sumo Squat hold

Strength
Reps Wts Weeks Frequency Start Exercises
4x8 a1 Box Squat
4x5 a2 Jump Squats
3 x 10 SL Leg Press
3 x AMRAP Hyper exstensions

Cardio/Plyo
Reps Wts Weeks Frequency Start Exercises
30 min a1 Ex Step Ups
3 x 15 a2 Box jumps
3 x 15 icky shuffle (down and back)
side straddle hop

Cool-down
Reps Wts Weeks Frequency Start Exercises
stretch

Warm-up
Reps Wts (Lb) Weeks Frequency Start Exercises
5 5&6 scapular wall slides
10 Glute Bridege 1 leg
5 Ex push ups
3x10sec Wall ankle mobilty

Strength
Reps Wts Weeks Frequency Start Exercises
3 x 15 Military Press
5x6 Db Lateral Raises
6x6 Poer Cleans
3x6 Face Pulls

Cardio/Plyo
Reps Wts Weeks Frequency Start Exercises
3x5 Jumping Lunges
3x5 back and fourth
3 x 10 river dance

Cool-down
Reps Wts Weeks Frequency Start Exercises
stretch
off
Warm-up
Reps Wts (Lb) Weeks Frequency Start Exercises
5 7&8
10
5
3x10sec

Strength
Reps Wts Weeks Frequency Start Exercises

Cardio/Plyo
Reps Wts Weeks Frequency Start Exercises
4
4
4
20

Cool-down
Reps Wts Weeks Frequency Start Exercises
stretch

Warm-up
Reps Wts (Lb) Weeks Frequency Start Exercises
3 x 10 9&10 Hamstring curls
3x5 Leg exstensions
3 x 30sec Jump squats

Strength
Reps Wts Weeks Frequency Start Exercises
3 x 10 Deep Squat
4 x 8-10 a1 Box Squat
4x6 a2 Jump Squat
3 x 12 Hanging Leg Raises
Cardio/Plyo
Reps Wts Weeks Frequency Start Exercises
Depth Jumps
Single Leg Box squats

Cool-down
Reps Wts Weeks Frequency Start Exercises
stretch

off
Warm-up
Reps Wts (Lb) Weeks Frequency Start Exercises
5 11&12
10
5
3x10sec

Strength
Reps Wts Weeks Frequency Start Exercises
5x5
3x8
3 x 8+8
3x6

Cardio/Plyo
Reps Wts Weeks Frequency Start Exercises
3 x 6+6
3 x 6+6
3x5

Cool-down
Reps Wts Weeks Frequency Start Exercises
stretch
Warm-up
Reps Wts (Lb) Weeks Frequency Start Exercises
2 x 10 13&14 high knees 10 yrds
1 x 15 butt kicks 10 yrds
30 sec lateral shuffle 10 yrds
jumping lunges

Strength
Reps Wts Weeks Frequency Start Exercises
4x8
3 x amrap
4 x 20sec
4x8

Cardio/Plyo
Reps Wts Weeks Frequency Start Exercises
3x6 5-10-5 pro shuttle
3 x 1 min 3 jump squat to 20 yrd sprint
broad jumps
single leg lateral jumps

Cool-down
Reps Wts Weeks Frequency Start Exercises
stretch

Warm-up
Reps Wts (Lb) Weeks Frequency Start Exercises
10 15&16 butt kicks
10 Glute bridge 1 Leg
10 Bird Dogs
8 line jumps

Strength
Reps Wts Weeks Frequency Start Exercises
5x3
3 x 6+6
3 x 8+8
4 x 8+8

Cardio/Plyo
Reps Wts Weeks Frequency Start Exercises
4x5 200 m sprint
4x5 400 m sprint
3 x 16

Cool-down
Reps Wts Weeks Frequency Start Exercises

stretch
Sunday (OFF)

Reps Wts (Lb) Weeks Frequency Start


10 1&2
10
10
8+8

Reps Wts Weeks Frequency Start


5 x 8-10 1&2
3 x 12
3 x 10
4x6

Reps Wts Weeks Frequency Start


3 sets 20 sec 1&2

Reps Wts Weeks Frequency Start


1&2

Reps Wts (Lb) Weeks Frequency Start


5 3&4
8
2 x 10
30sec

Reps Wts Weeks Frequency Start


5x5
3
4 x 10
3 x 15

Reps Wts Weeks Frequency Start


3 x 6+6
3x6
4
4

Reps Wts Weeks Frequency Start

Reps Wts (Lb) Weeks Frequency Start


10 5&6
10
10
8

Reps Wts Weeks Frequency Start


4x5
4 x 15
3x6
4 x 15

Reps Wts Weeks Frequency Start


4 x 10
4
4

Reps Wts Weeks Frequency Start


Reps Wts (Lb) Weeks Frequency Start
7&8

Reps Wts Weeks Frequency Start

Reps Wts Weeks Frequency Start

Reps Wts Weeks Frequency Start

Reps Wts (Lb) Weeks Frequency Start


2 x 10 9&10
2 x 10
2x6

Reps Wts Weeks Frequency Start


5x8
3x5
3x3
4 x 8-10
Reps Wts Weeks Frequency Start
4x4
4 x 5+5

Reps Wts Weeks Frequency Start

Reps Wts (Lb) Weeks Frequency Start


11&12

Reps Wts Weeks Frequency Start

Reps Wts Weeks Frequency Start

Reps Wts Weeks Frequency Start


Reps Wts (Lb) Weeks Frequency Start
4 13&14
4
4
2 x 10

Reps Wts Weeks Frequency Start

Reps Wts Weeks Frequency Start


5
5
3x8
3 x 8+8

Reps Wts Weeks Frequency Start

Reps Wts (Lb) Weeks Frequency Start


4 x 10 yrd 15&16
10
5
3x10sec

Reps Wts Weeks Frequency Start

Reps Wts Weeks Frequency Start


4
4
Reps Wts Weeks Frequency Start