Soft Tissue

Day 1 - Linear Foam Roll/Stick/TP FMS Weak Link

Day 2 - Multi-Directional Foam Roll/Stick/TP FMS Weak Link Wall Step - Triplanar Wall Swings - Triplanar KB Frog Squat Band Pull Apart Matrix Lunge Matrix Lateral Low Walk Front Lateral Low Walk Back Lateral Shuffle Lateral Skip Front Lateral Skip Back Circle Low Walk Front Circle Low Walk Back Circle Shuffle Circle Skip Front Circle Skip Back Lateral Start + Shuffle + Stick

Day 3 - Linear Foam Roll/Stick/TP FMS Weak Link Ankles-Hips-Shoulders Bridge Leg Lock Bridge Elbow Pushups Birdog Spiderman Hip Matrix Walking Knees Walking Quads Cradles Backwards Hamstring High Knees Butt Kicks Forward Shuffle Backwards Shuffle Forward Skip Backwards Skip Skip with a Knee (A) Skip with a Kick (B) Start Postion + 10s 5x 15yds 6--6 Box Jump & Stick 1-Arm Farmers Tall Kneeling Chest Pass 5x 15yds 8x

Specific Warmup

General Warmup Ankles-Hips-Shoulders Bridge Leg Lock Bridge Elbow Pushups Birdog Spiderman Hip Matrix Walking Knees Walking Quads Cradles Backwards Hamstring High Knees Butt Kicks Forward Shuffle Backwards Shuffle Forward Skip Backwards Skip Skip with a Knee (A) Skip with a Kick (B) Start Postion + 10s Jump & Stick Matrix 1-Arm Farmers Tall Kneeling OH Throw

Power

5x Hop & Stick Matrix 15yds Spiderman Walk 8x Half Kneeling Lift 3-5x circuit MEx8 3x60s 15x ME 3x 5--5 BW Max 8--8 8--8 8--8 Jump Shrug Push-Up Wall Slide Bench Press Chest Stretch Split Squat Inverted Row Tall Kneeling Cable Punch TYWLM

Explosive

Clean Grip Hang Pull Plank Wall Slide Deadlift Step Stretch R/L Pull-Up SLDL w/Reach Half Kneeling Chop w/Bar 1/2 Kneeling Ankles

MEx8 Max Form 15x ME 5x 5--5 8--8, 10--10, 12--12 BW Knees Bent Max 8--8 5ea

Push Press Plank Wall Slide TBDL Hip Stretch w/Twist Pull-Up Goblet Squat Half Kneeling Lift w/Bar 1/2 Kneeling Ankles

MEx8 3x60s 15x ME 5x 5--5 ME 5x 8, 10, 12 8--8 8--8

Strength

Strength

Conditioning

30/45

25yd shuttle 10x

30/45

NOTES

FMS Weak Link can be determined by individual or common group scores. Choose 2 or 3 corrective exercises that allow for success. Ankles-Hips-Shoulders are done R/L in half kneeling. Ankle pushes into DF with heel down and knee tracked over toe. Hips are Tall with Gl Dynamic Warmup on Days 1 and 3 can be 1 drill down, next drill back. Start position to 10 will be taught with acceleration goals. We will teach in-house linear start position before EOY. Lateral Speed Drills in Phase 1 with a 2 second stick before change of direction. KB drills will be demonstrated before EOY or shortly thereafter. Run into T,S,8 describes the pattern of the drill creating that letter/number. Matrix for this Phase is defined as the same movement in the sagittal, frontal, and transverse planes. Jump = 2 feet to 2 feet, Hop = 1 foot to 1 foot, Leap = 1 foot to the other foot Tempo Runs are sprint form at ~8 RPE. It is a "notch" below sprinting. Rest time to be determined by HR or double time of sprint time Repetitions are indicated in the form of RM. Pull-Ups are Tactical Pull-Ups - chin above bar, no knee or hip motion Periodize each phase's rep scheme by load governed by maximal effort. Add load for that rep scheme, and get all reps. All circuits after Power are 3x with a 4th or 5th set for the Main Lift if feeling "good."

Day 4 - Multi-Directional Foam Roll/Stick/TP FMS Weak Link Wall Step - Triplanar Wall Swings - Triplanar KB Frog Squat Band Pull Apart Matrix Lunge Matrix Lateral Low Walk Front Lateral Low Walk Back Lateral Shuffle Lateral Skip Front Lateral Skip Back Circle Low Walk Front Circle Low Walk Back Circle Shuffle Circle Skip Front Circle Skip Back Lateral Start + Side Run + Stick

Day 5 Foam Roll/Stick/TP FMS Weak Link KB Frog Squat KB Armbar TGU Farmer's Walk Prayer Walk OH Walk 1/2 OH Walk BU Run into T, S, 8 Circuit

under 9 min drills

Leap & Stick Matrix Inchwork walk Half Kneeling Chop

5x 15yds 6--6

Clean Grip Hang Pull Push-Up Wall Slide Tall Kneeling 1-arm KB Press Lat Stretch 1-leg Squat Inverted Row Push-Pull TYWLM

MEx4 Max Form 15x 8, 10, 12 5--5 ME x5--5 BW Knees Bent Max 8--8 5ea

KB Swing

Teaching to 20 reps

Tempo Run Ladder

Soft Tissue

Day 1 - Linear Foam Roll/Stick/TP FMS Weak Link

Day 2 - Multi-Directional Foam Roll/Stick/TP FMS Weak Link Wall Step - Triplanar Wall Swings - Triplanar KB Frog Squat Band Pull Apart Matrix Lunge Matrix w/Arms Lateral Low Walk Front Lateral Low Walk Back Lateral Shuffle Lateral Skip Front Lateral Skip Back Circle Low Walk Front Circle Low Walk Back Circle Shuffle Circle Skip Front Circle Skip Back Lateral Start + Side Run For + Stick

Day 3 - Linear Foam Roll/Stick/TP FMS Weak Link Ankles-Hips-Shoulders Bridge Leg Lock Bridge Elbow Pushups Birdog Spiderman Hip Matrix Walking Knees Walking Quads Cradles Backwards Hamstring High Knees Butt Kicks Forward Skuffle Backwards Skuffle Forward Skip Distance Backwards Skip Distance Skip with a Knee (A) Skip with a Kick (B) Start Postion + 10s 5x 15yds 6--6 Box Jump & Stick 1-Arm Farmers Tall Kneeling Chest Pass 5x 15yds 8x

Specific Warmup

General Warmup Ankles-Hips-Shoulders Bridge Leg Lock Bridge Elbow Pushups Birdog Spiderman Hip Matrix Walking Knees Walking Quads Cradles Backwards Hamstring High Knees Butt Kicks Forward Shuffle Backwards Shuffle Forward Skip Backwards Skip Skip with a Knee (A) Skip with a Kick (B) Start Postion + 15s Jump & Stick Hurdles 1-Arm Farmers Standing OH Throw

Power

5x Hop and Stick Hurdles 15yds Spiderman Walk 8x Side Throw Static 3-5x Circuit MEx6 3x60s 15x ME 3x 5--5 ME 12x 8, 10, 12 8--8 5x KB Swing Push-Up w/Feet Elevated Wall Slide Bench Press Chest Stretch Hop Matrix Inverted Row Half Kneeling Cable Punch 1/2 Kneeling Ankles

Explosive

Clean Grip Hang Clean Plank w/Feet Elevated Wall Slide Rack Pull Step Stretch R/L Pull-Up 2-arm SLDL Half Kneeling Chop w/Rope Jump Matrix

20x Max Form 15x ME 5x 5--5 5--5x BW Long Legs Max 8--8 8--8

Push Jerk Plank w/Feet Elevated Wall Slide RFE SS Hip Stretch w/Twist Pull-Up Goblet Squat Half Kneeling Lift w/Rope 1/2 Kneeling Ankles

MEx6 3x60s 15x 8,10,12 5--5 ME 5x 8, 10, 12 8--8 8--8

Strength

Strength

Conditioning

30/30

25yd Shuttle - 8x

30/30

NOTES

Lower Body Lifts should progress in load from the Goblet position to 2 Dumbells to Bar after each position is exhausted in load Restest FMS after Phase 2

Day 4 - Multi-Directional Foam Roll/Stick/TP FMS Weak Link Wall Step - Triplanar Wall Swings - Triplanar KB Frog Squat Band Pull Apart Matrix Lunge Matrix w/Arms Lateral Low Walk Front Lateral Low Walk Back Carioca Lateral Skuffle Lateral Skip Front Lateral Skip Back Circle Low Walk Front Circle Low Walk Back Circle Skuffle Circle Skip Front Circle Skip Back Lateral Start + Side Run Back + Stick

Day 5 Foam Roll/Stick/TP FMS Weak Link KB Frog Squat KB Armbar TGU Farmer's Walk Prayer Walk OH Walk 1/2 OH Walk BU Run into T, S, 8 Circuit

under 9 min drills

Leap and Stick Hurdles Inchwork walk Forward Side Throw off Hip

5x 15yds 6--6

Clean Grip Hang Clean Push-Up w/Feet Elevated Wall Slide 1-arm KB Press Lat Stretch 1-leg Squat Inverted Row Push-Pull Leap Matrix

MEx4 Max Form 15x 8, 10, 12 5--5 ME x5--5 BW Knees Bent Max 8--8 5ea

KB Swing KB Clean KB Clean to Squat

Teaching to 20 reps

Tempo Run - 800

Soft Tissue

Day 1 - Linear Foam Roll/Stick/TP FMS Weak Link

Day 2 - Multi-Directional Foam Roll/Stick/TP FMS Weak Link Wall Step - Triplanar Wall Swings - Triplanar KB Frog Squat Band Pull Apart Matrix Lunge Matrix w/Load ALL BELOW Lateral Low Walk Front Lateral Low walk Back Lateral Shuffle Lateral Skip Front Lateral Skip Back Circle Low Walk Front Circle Low Walk Back Circle Shuffle Circle Skip Front Circle Skip Back Lateral Start + Shuffle 5/10/5

Day 3 - Linear Foam Roll/Stick/TP FMS Weak Link Ankles-Hips-Shoulders Bridge Leg Lock Bridge Elbow Pushups Birdog Spiderman Hip Matrix Walking Knees Walking Quads Cradles Backwards Hamstring High Knees Butt Kicks Forward Skuffle Backwards Skuffle Forward Skip Distance Backwards Skip Distance Skip with a Knee (A) Skip with a Kick (B) Start Postion + 10s 5x 15yds 6--6 Box to Box Jump & Stick 1-Arm Farmers Standing Chest Pass 5x 15yds 8x

Specific Warmup

General Warmup Ankles-Hips-Shoulders Bridge Leg Lock Bridge Elbow Pushups Birdog Spiderman Hip Matrix Walking Knees Walking Quads Cradles Backwards Hamstring High Knees Butt Kicks Forward Shuffle Backwards Shuffle Forward Skip Backwards Skip Skip with a Knee (A) Skip with a Kick (B) Start Postion + 20s Jump & Bounce Hurdles 1-Arm Farmers Standing + Step OH Throw

Power

5x Hop and Bounce Hurdles 15yds Spiderman Walk 8x Side Throw + Step 3-5x Circuit ME 4x 8,10,12 15x ME 3x 5--5 ME 8x 8, 10, 12 8--8 5x KB Swing Pushup w/Leg Matrix Wall Slide Bench Press Chest Stretch Hop Matrix - 3 reps Inverted Row Standing Cable Punch 1/2 Kneeling Ankles

Explosive

Clean Grip Hang Clean Rollouts Wall Slide Box Squat Step Stretch R/L Pull-Up 1-arm SLDL Standing Chop w/Rope Jump Matrix - 3 Reps

20x 5--5 each 15x ME 3x 5--5 5--5x Vest Long Legs Max 8--8 8--8

Push Jerk Pushups Wall Slide RFE SS Hip Stretch w/Twist Pull-Up Goblet Squat Standing Lift w/Rope 1/2 Kneeling Ankles

ME 4x ME+vest 15x ME 5x 5--5 ME 3x 8, 10, 12 8--8 8--8

Strength

Strength

Conditioning

30/20

25yd Shuttle - 6x

30/20

NOTES

Retest FMS after Phase 3

Day 4 - Multi-Directional Foam Roll/Stick/TP FMS Weak Link Wall Step - Triplanar Wall Swings - Triplanar KB Frog Squat Band Pull Apart Matrix Lunge Matrix w/Load Lateral Low Skalk Front Lateral Low Skalk Back Lateral Skuffle Lateral Carioca Forwards Carioca Backwards Carioca Circle Low Run Front Circle Low Run Back Circle Skuffle Circle Skalk Front Circle Skalk Back Lateral Start + Side Run

Day 5 Foam Roll/Stick/TP FMS Weak Link KB Frog Squat KB Armbar TGU Farmer's Walk Prayer Walk OH Walk 1/2 OH Walk BU Run into T, S, 8 Circuit

under 9 min drills

Leap and Bounce Hurdles Inchwork walk Forward Side Throw off Hip + Step

5x 15yds 6--6

Clean Grip Hang Snatch Push-Up w/Arm Matrix Wall Slide 2-arm KB Press Lat Stretch 1-leg Squat Inverted Row Push-Pull Leap Matrix - 3 Reps

MEx4 5--5 each 15x 8, 10, 12 5--5 ME x5--5 Vest Knees Bent Max 8--8 5ea

KB Swing KB Clean to Squat KB Clean to Press KB Snatch

Circut 20/8/8

Teaching to 10/10

Tempo Run - 400

Soft Tissue

Day 1 - Linear Foam Roll/Stick/TP FMS Weak Link

Day 2 - Multi-Directional Foam Roll/Stick/TP FMS Weak Link Wall Step - Triplanar Wall Swings - Triplanar KB Frog Squat Band Pull Apart Matrix Lunge Matrix w/OH Load ALL BELOW Lateral Low Walk Front Lateral Low walk Back Lateral Shuffle Lateral Skip Front Lateral Skip Back Circle Low Walk Front Circle Low Walk Back Circle Shuffle Circle Skip Front Circle Skip Back Lateral Start + Side Run 5/10/5

Day 3 - Linear Foam Roll/Stick/TP FMS Weak Link Ankles-Hips-Shoulders Bridge Leg Lock Bridge Elbow Pushups Birdog Spiderman Hip Matrix Walking Knees Walking Quads Cradles Backwards Hamstring High Knees Butt Kicks Forward Skuffle Backwards Skuffle Forward Skip Distance Backwards Skip Distance Skip with a Knee (A) Skip with a Kick (B) Start Postion + 10s 5x 15yds 6--6 Drop to Box Jump & Stick 1-Arm Farmers Standing Chest Pass + Squat

Specific Warmup

General Warmup Ankles-Hips-Shoulders Bridge Leg Lock Bridge Elbow Pushups Birdog Spiderman Hip Matrix Walking Knees Walking Quads Cradles Backwards Hamstring High Knees Butt Kicks Forward Shuffle Backwards Shuffle Forward Skip Backwards Skip Skip with a Knee (A) Skip with a Kick (B) Start Postion + 10s

Power

Jump & GO Hurdles 5x Hop and GO Hurdles 1-Arm Farmers 15yds Spiderman Walk Standing + Matrix OH Throw 8x Side Throw + Matrix 3-5x Circuit Clean Grip Hang Clean Rollouts Pull-Ups Deadlift Jump Matrix - 3 Reps + load 1-arm SLDL 20/10 ME 2x 8,10,12 ME 3x ME 1x 5--5 ME 8x KB Swing Pushup w/Leg Matrix Inverted Row 1-arm KB Swing to Press Hop Matrix - 3 reps + Load KB Swing to Squat KB Snatch

Explosive

20x 8--8 each Vest Legs Elevated Max 20x 5--5 20x Test

Push Jerk Pushups Pull-Up RFE SS Hip Stretch w/Twist KB Snatch Tempo Run - 200

Strength

Conditioning

NOTES

Retest FMS after Phase 4 Proceed to Combine

Day 4 - Multi-Directional Foam Roll/Stick/TP FMS Weak Link Wall Step - Triplanar Wall Swings - Triplanar KB Frog Squat Band Pull Apart Matrix Lunge Matrix w/OH Load Lateral Low Skun Front Lateral Low Skun Back Lateral Skuffle Lateral Skipioca Forwards Carioca Backwards Carioca Circle Low Run Front Circle Low Run Back Circle Skuffle Circle Skun Front Circle Skun Back Lateral Start + Side Run 5/10/5

Day 5 Foam Roll/Stick/TP FMS Weak Link KB Frog Squat KB Armbar TGU Farmer's Walk Prayer Walk OH Walk 1/2 OH Walk BU Run into T, S, 8

5x 15yds 8x

Leap and GO Hurdles Inchwork walk Forward Side Throw off Hip + Matrix

5x 15yds 6--6

ME 2x Clean Grip Hang Snatch ME+vest Push-Up w/Arm Matrix BW SubMax Inverted Row ME 5x 5--5 10--10 2-arm KB Swing to Press Leap Matrix - 3 Reps + Load 1-leg Squat 20/10

MEx2 8--8 each Vest Legs Elevated SubMax 20x 5--5 ME x5--5

KB Circuit

KB Snatch