8 WEEK OUT - STAGE 1

DYNAMIC WARMUP
Ankle Circles x3 slow x3 fast each way

Heel to Toe Walks x10 yards

Dynamic Heel to Toe Walks x10 yards

Heel Walks x10 yards

Toe Walks x10 yards

World’s Greatest Stretch x3 each leg

RDL Reach Out x3 each leg

Crossover Lunge Step x3 each leg

Single Leg Glute Bridge x5 each leg

Single Leg Glute Bridge Leg Whip x5 each leg

Quadruped Fire Hydrant Knee Hinge x3 slow x3 fast each leg

Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg

Prone Swimmers x10

Wall Slides x10

Side Monster Walks x10 yards each side

Active Prep: Fast/High Dynamic: 5 minutes total

High Knees x15 yards

Butt Kicks x15 yards

Adduction side shuffle (front leg emphasis) x10 yards each side

Abduction side shuffle (rear leg emphasis) x10 yards each side

Low step over Karaoke x10 yards each side

High step over Karaoke x10 yards each side

Quick Skips x15 yards

Power Skips for distance x15 yards

Power Skips for Height x15 yards

Tuck Jumps x10 yards

Bounding Broad Jumps x5

Single Leg Oblique Bound x3 each leg

STRENGTH TRAINING (ACCUMULATION)

DAY 1
WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Trap Bar Deadlift 2 4 4 120 SEC 2.1.X 9 80%

Close Grip Bench Press 2 3 5 90 SEC 2.1.X 9 75%

Dumbbell Bent Over Rows 1 3 6 60 SEC 3.1.1 8 70%

Glute Ham Raise Machine (GHD) 3 8 15 SEC TOE SWIPES 3.1.X 8 80%

Band Pull Aparts 1 100 LITTLE AS POSSIBLE STEADY 7-8

Hanging Leg Raises 3 15 30-45 SEC

Neck Flexion/Extension With Harness 3 10 / Each Side 30-45 SEC

Deadman Hangs 3 30 SEC 30-45 SEC

AEROBIC CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

3 Min Prowler Marching 1 Minute Passive Recovery 3 MIN 6 Rounds 120 SEC STEADY 6-7 75% HR
 STRENGTH TRAINING (ACCUMULATION)

DAY 2

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Floor Press 2 5 4 120 SEC 2.1.X 9 80%

Barbell Bent Over Row 2 3 5 90 SEC 2.1.X 9 75%

Dumbbell Side Lunge 1 3 3 60 SEC 3.1.1 8 70%

JM Press 3 8 PRONE SWIMMERS 3.1.X 8 70%

Banded Hamstring Curls 1 100 LITTLE AS POSSIBLE STEADY 7-8

Standing Cable Crunches 3 15 30-45 SEC

4 Way Neck 3 10 / Each Side 30-45 SEC

Farmers Carry 3 90 SEC 45 SEC

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS Rounds REST TEMPO RPE WEIGHT %

Alactice Capacity: Sprints 6-10 seconds ALL OUT: 30 Sec Rest 8 2 30 SEC SPEED 6-7 85% HR

STRENGTH TRAINING (ACCUMULATION)

DAY 3

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Front Squat 2 3 5 120 SEC 2.1.X 9 80%

Barbell RDL 2 3 6 90 SEC 2.1.X 9 75%

Incline Bench Press 3 8 15 SEC TOE SWIPES 3.1.X 8

Band Tricep Extension 1 100 20 PRONE SWIMMERS STEADY 7-8

Decline Sit-Ups 3 15 30-45 SEC

Backwards Walking Neck Harness Sled Walks W/ Sandbag 3 10 / Each Side 30-45 SEC 30LB / 50LB

Plate Holds (Fingertips) Until Failure

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS Work REST TEMPO RPE WEIGHT %

Alactic-Anaerobic: Hard Combinations On Heavy Bag ALL OUT 4 3 MIN 3 MIN EXPLOSIVE 10 90% HR

*Hit For 4 Seconds, Passive Recovery for 20 SEC. Perform For 3 Min Round Rest Then 3 Minutes (Shadow Boxing)

7 WEEKS OUT

Active Prep: Slow/Low Dynamic: 10 minutes total

DYNAMIC WARMUP

Ankle Circles x3 slow x3 fast each way

Heel to Toe Walks x10 yards

Dynamic Heel to Toe Walks x10 yards

Toe Walks x10 yards

World’s Greatest Stretch x3 each leg

RDL Reach Out x3 each leg

Crossover Lunge Step x3 each leg

Single Leg Glute Bridge x5 each leg

Single Leg Glute Bridge Leg Whip x5 each leg

Quadruped Fire Hydrant Knee Hinge x3 slow x3 fast each leg

Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg

Prone Swimmers x10

Wall Slides x10

Side Monster Walks x10 yards each side

Active Prep: Fast/High Dynamic: 5 minutes total

High Knees x15 yards

Butt Kicks x15 yards

Adduction side shuffle (front leg emphasis) x10 yards each side

Abduction side shuffle (rear leg emphasis) x10 yards each side

Low step over Karaoke x10 yards each side

High step over Karaoke x10 yards each side

Quick Skips x15 yards

Power Skips for distance x15 yards

Power Skips for Height x15 yards

Tuck Jumps x10 yards

Bounding Broad Jumps x5

Single Leg Oblique Bound x3 each leg

STRENGTH TRAINING (INTESIFICATION)

DAY 1

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Trap Bar Deadlift 2 3 3 120 SEC 1.1.X 9.5 90%

Close Grip Bench Press 2 3 4 90 SEC 1.1.X 9.5 85%

Dumbbell Bent Over Rows 1 3 5 60 SEC 2.1.1 8.5 75%

Glute Ham Raise Machine (GHD) 3 8 15 SEC TOE SWIPES 3.1.X 8 80%

Band Pull Aparts 1 100 0 SEC STEADY 7-8

Hanging Leg Raises 3 15 0 SEC

Neck Flexion/Extension With Harness 3 10 / Each Side 0 SEC

Deadman Hangs 3 30 SEC 45 SEC

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Aerobic Power: 4 Min Prowler March 2 Min Passive Recovery x6 6 120 SEC STEADY 6-7 75%-80%

STRENGTH TRAINING (INTENSIFICATION)

DAY 2

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Floor Press 2 4 3 120 SEC 1.1.X 9.5 90%

Barbell Bent Over Row 2 3 4 90 SEC 1.1.X 9.5 85%

Dumbbell Side Lunge 1 3 3 60 SEC 2.1.1 8.5 75%

JM Press 3 8 25 BAND PULLS 2.1.X 8

Banded Hamstring Curls 1 100 LITTLE AS POSSIBLE STEADY 7-8

Standing Cable Crunches 3 15 30-45 SEC

4 Way Neck 3 10 / Each Side 30-45 SEC

Farmers Carry 3 90 SEC 45 SEC

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS Rounds REST TEMPO RPE WEIGHT %

Alactic Capacity: Sprints 6-10 seconds ALL OUT W/ 20 Sec Rest 8 2 20 SEC SPEED 6-7 85% HR
 STRENGTH TRAINING (INTENSIFICATION)

DAY 3

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Front Squat 2 3 4 120 SEC 1.1.X 9.5 90%

Barbell RDL 2 3 5 90 SEC 1.1.X 9.5 85%

Incline Bench Press 3 5 60 SEC 1.1,X 8.5 80%

Front Foot Elevated Split Squat 3 6 15 SEC TOE SWIPES 2.1.X 8.5

Band Tricep Extension 1 100 20 WALL SLIDES STEADY 7-8

French Press 3 15 30-45 SEC

Backwards Walking Neck Harness Sled Walks W/ Sandbag 3 10 / Each Side 30-45 SEC 100 YARDS 30LB / 50LB

Plate Holds (Fingertips) Until Failure

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Alactic-Anaerobic: 6 Sec Hard Combos On Heavy Bag ALL OUT 4 3 MIN 3 MIN EXPLOSIVE 10 90% HR

*20 Sec Passive Recovery Perform 3 Min Round Rest 3 Min (Shadow Boxing) - Repeat 4 Sets

6 WEEKS OUT

Active Prep: Slow/Low Dynamic: 10 minutes total

DYNAMIC WARMUP

Ankle Circles x3 slow x3 fast each way

Heel to Toe Walks x10 yards

Dynamic Heel to Toe Walks x10 yards

Heel Walks x10 yards

Toe Walks x10 yards

World’s Greatest Stretch x3 each leg

RDL Reach Out x3 each leg

Crossover Lunge Step x3 each leg

Single Leg Glute Bridge x5 each leg

Single Leg Glute Bridge Leg Whip x5 each leg

Quadruped Fire Hydrant Knee Hinge x3 slow x3 fast each leg

Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg

Prone Swimmers x10

Wall Slides x10

Side Monster Walks x10 yards each side

Active Prep: Fast/High Dynamic: 5 minutes total

High Knees x15 yards

Butt Kicks x15 yards

Adduction side shuffle (front leg emphasis) x10 yards each side

Abduction side shuffle (rear leg emphasis) x10 yards each side

Low step over Karaoke x10 yards each side

High step over Karaoke x10 yards each side

Quick Skips x15 yards

Power Skips for distance x15 yards

Power Skips for Height x15 yards

Tuck Jumps x10 yards

Bounding Broad Jumps x5

Single Leg Oblique Bound x3 each leg

 STRENGTH TRAINING (REALIZATION)

DAY 1

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Trap Bar Deadlift 2 3 1 120 SEC 1.1.X 10 95%

Close Grip Bench Press 2 3 3 90 SEC 1.1.X 10 90%

Dumbbell Bent Over Rows 1 3 4 60 SEC 2.1.1 9 85%

Glute Ham Raise Machine (GHD) 2 8 15 SEC TOE SWIPES 3.1.X 8

Band Pull Aparts 1 100 30-45 SEC STEADY 7-8

Hanging Leg Raises 3 15 30-45 SEC

Neck Flexion/Extension With Harness 3 10 / Each Side 30-45 SEC

Deadman Hangs 3 30 SEC 45 SEC

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Aerobic Power: Row Machine 2 Minute Passive Recovery 2 MIN 6 120 SEC STEADY 6-7 75%

STRENGTH TRAINING (REALIZATION)

DAY 2

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Floor Press 2 4 1 120 SEC 1.1.X 10 95%

Barbell Bent Over Row 2 3 3 90 SEC 1.1.X 10 90%

Dumbbell Side Lunge 1 3 3 60 SEC 2.1.1 9 85%

JM Press 2 10 PRONE SWIMMERS 3.1.X 8

Exercise Ball Hamstring Curls 1 100 LITTLE AS POSSIBLE STEADY 7-8

Ab Roll Out 3 15 30-45 SEC

4 Way Neck 3 10 / Each Side 30-45 SEC

Farmers Carry 3 90 SEC 45 SEC

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS Rounds REST TEMPO RPE WEIGHT %

Alactic Capacity: Sprints 6-10 seconds ALL OUT 8 2 20 SEC SPEED 6-7 85% MAX HR

STRENGTH TRAINING (REALIZATION)

DAY 3

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Front Squat 2 3 1 120 SEC 1.1.X 10 90%

Barbell RDL 2 3 3 90 SEC 1.1.X 10 90%

Incline Bench Press 3 4 60 SEC 1.1,X 10 85%

Front Foot Elevated Split Squat 3 6 15 SEC TOE SWIPES 2.1.X 8.5

Band Tricep Extension 1 100 20 PRONE SWIMMERS STEADY 7-8

Decline Sit-Ups 3 15 30-45 SEC

Backwards Walking Neck Harness Sled Walks W/ Sandbag 3 10 / Each Side 30-45 SEC 100 YARDS 30LB / 50LB

Plate Holds (Fingertips) 3 Until Failure 45 SEC

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Alactic-Anaerobic: Hard Combinations On Heavy Bag ALL OUT 4 3 MIN 3 MIN EXPLOSIVE 10 90% HR

*Hit For 6 Seconds, Passive Recovery for 40 SEC

5 WEEKS OUT - DELOAD STAGE 2

Active Prep: Slow/Low Dynamic: 10 minutes total

DYNAMIC WARMUP

Ankle Circles x3 slow x3 fast each way

Heel to Toe Walks x10 yards

Dynamic Heel to Toe Walks x10 yards

Heel Walks x10 yards

Toe Walks x10 yards

World’s Greatest Stretch x3 each leg

RDL Reach Out x3 each leg

Crossover Lunge Step x3 each leg

Single Leg Glute Bridge x5 each leg

Single Leg Glute Bridge Leg Whip x5 each leg

Quadruped Fire Hydrant Knee Hinge x3 slow x3 fast each leg

Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg

Prone Swimmers x10

Wall Slides x10

Side Monster Walks x10 yards each side

Active Prep: Fast/High Dynamic: 5 minutes total

High Knees x15 yards

Butt Kicks x15 yards

Adduction side shuffle (front leg emphasis) x10 yards each side

Abduction side shuffle (rear leg emphasis) x10 yards each side

Low step over Karaoke x10 yards each side

High step over Karaoke x10 yards each side

Quick Skips x15 yards

Power Skips for distance x15 yards

Power Skips for Height x15 yards

Tuck Jumps x10 yards

Bounding Broad Jumps x5

Single Leg Oblique Bound x3 each leg

STRENGTH TRAINING (DELOAD)

DAY 1

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Goblet Squat 3 6 90 SEC 2.1.1 6

Dumbbell Incline Press 3 6 90 SEC 2.1.1 6

Pull-Ups 3 10 60 SEC 1.1.1 6

Banded Prone Hamstring Curls 2 25 60 SEC STEADY 6

Band Pull Aparts 2 25 60 SEC STEADY 6

Planks 4 45 SEC 60 SEC

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS Duration REST TEMPO RPE WEIGHT %

Aerobic Capacity: Tempo Runs - 7 Second Stride Out / 1 Min Jog 1 20 MIN FAST/SLOW 7 65% HR

STRENGTH TRAINING (DELOAD)

DAY 2

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Dumbbell RDL 3 6 60 SEC PASSIVE 1.1.1 6

Single Arm Dumbbell Rows 3 6 60 SEC 1.1.1 6

Machine Shoulder Press (Neutral Grip) 3 6 60 SEC 1.1.1 6

Mini Band Rows 3 10 45 SEC STEADY 7

1/2 Turkish Get Up 3 5 / Each Side 45 SEC STEADY 7

Palloff Press 3 10 45 SEC 2.2.2 6-7

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS Duration REST TEMPO RPE WEIGHT %

Aerobic Capacity: Airdyne Bike - Slow and Steady 1 20 MIN STEADY 7 65% HR

STRENGTH TRAINING (DELOAD)

DAY 3

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Dumbbell Floor Press 3 8 60 SEC 2.1.1 7

Dumbbell Walking Lunges 3 6 60 SEC 2.1.1 7

Single Arm Cable Rows 3 6 60 SEC 2.1.1 7

Band Pull Aparts 3 20 30 SEC STEADY 6-7

Glute Bridge With Barbell 3 20 45 SEC 2.1.2 7

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS Duration REST TEMPO RPE WEIGHT %

Aerobic Capacity: Tempo Runs - 8 Second Stride 90 Second Jog 1 20 MIN FAST/SLOW 7 65% HR

4-1 WEEKS OUT: STAGE 2 (FOCUS - SPEED STRENGTH, EXPLOSIVE POWER, MOBILITY, ALACTIC POWER)

4 WEEKS OUT - STAGE 2

Active Prep: Slow/Low Dynamic: 10 minutes total

DAY 1 - DYNAMIC WARMUP

Ankle Circles x3 slow x3 fast each way

Heel to Toe Walks x10 yards

Dynamic Heel to Toe Walks x10 yards

Heel Walks x10 yards

Toe Walks x10 yards

World’s Greatest Stretch x3 each leg

RDL Reach Out x3 each leg

Crossover Lunge Step x3 each leg

Single Leg Glute Bridge x5 each leg

Single Leg Glute Bridge Leg Whip x5 each leg

Quadruped Fire Hydrant Knee Hinge x3 slow x3 fast each leg

Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg

Prone Swimmers x10

Wall Slides x10

Side Monster Walks x10 yards each side

Active Prep: Fast/High Dynamic: 5 minutes total

High Knees x15 yards

Butt Kicks x15 yards

Adduction side shuffle (front leg emphasis) x10 yards each side
Abduction side shuffle (rear leg emphasis) x10 yards each side

Low step over Karaoke x10 yards each side

High step over Karaoke x10 yards each side

Quick Skips x15 yards

Power Skips for distance x15 yards

Power Skips for Height x15 yards

Tuck Jumps x10 yards

Bounding Broad Jumps x5

Single Leg Oblique Bound x3 each leg

STRENGTH/POWER (PAP)

DAY 1

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Trap Bar Deadlift 3 1 60 SEC 1.0 X 15 10 95%

Hurdle Hops 30" 3 3 60 SEC REACTIVE 5 40%

Landmine Single Arm Push Press (Punch Emphasis) 4 3 60 SEC 1.0.X 6 65%

Farmers Carry 4 90 SEC 20 BAND PULLS FAST 8 85%

1 100 0 SEC 1.1.1 8

Farmers Carry

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Alactic Speed Endurance: Bag Work 6 seconds hard combinations rest the minute 1 10 MIN ACTIVE ALL OUT 85% HR

*Light Punch Shadow Boxing During Rest (repeat combos every minute on the minute)

STRENGTH/POWER (PAP)

DAY 2

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Floor Press 3 1 45 SEC 1.0 X 15 8 85%

Medicine Ball Supine Chest Pass 3 3 45 SEC X.0.X 6 85%

Banded Trap Bar Deadlift 4 3 30 SEC X.1.X 7 65%

Suitcase Carry 4 60 METERS 60 SEC FAST 10

Banded Pallof Press 3 10 / EACH SIDE 30-45 SEC 2.2.2 9

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS Duration REST TEMPO RPE WEIGHT %

Bag Work 8 Seconds ALL OUT Combinations rest 20 seconds 2 10 MIN ACTIVE ALL OUT 85% HR

*Light Punch Shadow Boxing During Rest

STRENGTH/POWER (PAP)

DAY 3

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Zercher Split Squat 3 1 45 SEC 1.0 X 15 9 85%

Split Stance Jump 3 1 45 SEC X.0.X 6 85%

2 - DB Single Arm Snatch 4 3 45 SEC 0.1.X 8

Neck Flexion/Extension With Harness 6 60 METERS 60 SEC STEADY 9

1/2 Turkish Get Ups 3 5 45 SEC STEADY 8

CONDITIONING - 4-6 HRs BEFORE OR AFTER (AEROBIC EXPLOSIVE REPEAT)

 SETS REPS REST TEMPO WEIGHT %

10 Sec Hill Sprint or Incline Teadmill / 60 Sec Downhill/Backwards 3 8 MIN 60 SEC ALL OUT REST 50% HR 85%-90% HR

3 WEEKS OUT - POST ACTIVATION POTENTIATION, CONTRAST SETS

Active Prep: Slow/Low Dynamic: 10 minutes total

DYNAMIC WARMUP

Ankle Circles x3 slow x3 fast each way

Heel to Toe Walks x10 yards

Dynamic Heel to Toe Walks x10 yards

Heel Walks x10 yards

Toe Walks x10 yards

World’s Greatest Stretch x3 each leg

RDL Reach Out x3 each leg

Crossover Lunge Step x3 each leg

Single Leg Glute Bridge x5 each leg

Single Leg Glute Bridge Leg Whip x5 each leg

Quadruped Fire Hydrant Knee Hinge x3 slow x3 fast each leg

Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg

Prone Swimmers x10

Wall Slides x10

Side Monster Walks x10 yards each side

Active Prep: Fast/High Dynamic: 5 minutes total

High Knees x15 yards

Butt Kicks x15 yards

Adduction side shuffle (front leg emphasis) x10 yards each side

Abduction side shuffle (rear leg emphasis) x10 yards each side

Low step over Karaoke x10 yards each side

High step over Karaoke x10 yards each side

Quick Skips x15 yards

Power Skips for distance x15 yards

Power Skips for Height x15 yards

Tuck Jumps x10 yards

Bounding Broad Jumps x5

Single Leg Oblique Bound x3 each leg

STRENGTH/POWER (Concentric dynamic Isometrics PAP)

DAY 1

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

1A - Trap Bar Pull Into Pins (Mini Max) 3 5 SECONDS 45 SEC 0.5.X.15 10

1B - Box Jump 30" 3 1 45 SEC X.0.X 5

Landmine Rotational Press With Band (Resistance) 4 2 / EACH ARM 60 SEC X.1.X 7

Sled Walk With Harness 6 60 METERS 60 SEC STEADY 9

Decline Single Arm Sit Up 3 10 / EACH ARM 30-45 SEC 2.1.X. 9

CONDITIONING - 4-6 HRs BEFORE OR AFTER (ALACTIC CAPACITY)

WARMUP SETS SETS REPS REST TEMPO WEIGHT %

Bag Work 8 Seconds ALL OUT Combinations rest for 30 seconds rest 2 10 MIN 30 SEC ALL OUT 50% REST HR 85% HR

*30 Sec Active Rest - Light Punch Shadow Boxing During Rest

STRENGTH/POWER (Concentric dynamic Isometrics PAP)

DAY 2

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

1A - Floor Press Into The Pins (Mini Max) 3 5 SEC 45 SEC 0.5.X.15 10

1B - Medicine Ball Chest Pass Standing 3 2 45 SEC 0.1.X 6

DB Explosive Lunge Jumps 4 2 45 SEC X.0.X 7

Farmers Carry With Neck Harness (Use Band To Attach) 6 60 METERS 60 SEC FAST 9

AB Roll Out 3 15 45 SEC 2.1.2. 8

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Alactic Speed Endurance - Kettlebell Swings 10 10 ON THE MINUTE (EMOM) 75%-85% MHR

Jog 1 10 MIN 50%-60% MHR

STRENGTH/POWER (Concentric dynamic Isometrics PAP)

DAY 3

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

1A - Zercher Squat Into Pins (Mini Max) 3 5 SEC 45 SEC 0.5.X.15 10

1B - Medicine Ball Underhand Toss Overhead 3 1 45 SEC 0.1.X 7

Neck Flexion/Extension With Harness 6 60 METERS 60 SEC STEADY 9

Pallof Press WIth Band 3 10 / Each Side 30 SEC 2.2.2. 9

CONDITIONING - 4-6 HRs BEFORE OR AFTER (AEROBIC EXPLOSIVE REPEAT)

WARMUP SETS SETS REPS REST TEMPO WEIGHT %

10 Sec Hill Sprint or Incline Teadmill / 60 Sec Downhill/Backwards 3 8 MIN 60 SEC ALL OUT 50% REST HR 85%-90% HR

2 WEEKS OUT - POST ACTIVATION POTENTIATION, CONTRAST SETS

Active Prep: Slow/Low Dynamic: 10 minutes total

DYNAMIC WARMUP

Ankle Circles x3 slow x3 fast each way

Heel to Toe Walks x10 yards

Dynamic Heel to Toe Walks x10 yards

Heel Walks x10 yards

Toe Walks x10 yards

World’s Greatest Stretch x3 each leg

RDL Reach Out x3 each leg

Crossover Lunge Step x3 each leg

Single Leg Glute Bridge x5 each leg

Single Leg Glute Bridge Leg Whip x5 each leg

Quadruped Fire Hydrant Knee Hinge x3 slow x3 fast each leg

Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg

Prone Swimmers x10

Wall Slides x10

Side Monster Walks x10 yards each side

 Active Prep: Fast/High Dynamic: 5 minutes total

High Knees x15 yards

Butt Kicks x15 yards

Adduction side shuffle (front leg emphasis) x10 yards each side

Abduction side shuffle (rear leg emphasis) x10 yards each side

Low step over Karaoke x10 yards each side

High step over Karaoke x10 yards each side

Quick Skips x15 yards

Power Skips for distance x15 yards

Power Skips for Height x15 yards

Tuck Jumps x10 yards

Bounding Broad Jumps x5

Single Leg Oblique Bound x3 each leg

STRENGTH/POWER

DAY 1

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Weighted Box Jumps (5-10lb Ankle Weights or 20lb Vest) - Countermovement 1 5 60 SEC 0.0.X. 6

Weighted Box Jumps (Same Weight) - Non Countermovement 1 5 60 SEC 0.3.X 6-7

Medicine Ball Rotational Toss 1 5 / EACH SIDE 45 SEC EXPLOSIVE 6-7

Medicine Ball Underhand Toss Horizontal 1 5 / EACH SIDE 45 SEC EXPLOSIVE 6-7

Kettlebell Swings With Band Attached 4 6 45 SEC EXPLOSIVE 7

Medicine Ball Decline Russian Twist 3 20 / EACH SIDE 30 SEC EXPLOSIVE 8

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS REPS REST TEMPO WEIGHT %

Alactic Capacity- Bag Work 8 Seconds ALL OUT Combinations For 20 Sec 2 6 ALL OUT 50% REST HR 85% HR

*Active Shadow Boxing During Rest. 3 Min Total/6 Round With Rest/1 Min Betwen

STRENGTH/POWER

DAY 2

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Weighted Broad Jumps (5-10lb Ankle Weights or 20lb Vest) Countermovement 1 5 60 SEC 0.0.X. 6 Counter

Weighted Broad Jumps (Same Weight) Non-Countermovement 1 5 60 SEC 0.3.X. 6-7 Non-Counter

Medicine Ball Overhead Toss (6-12lbs) 1 5 45 SEC EXPLOSIVE 6-7

Medicine Ball Underhand Toss Vertical (6-12lbs) 1 5 45 SEC EXPLOSIVE 6-7

Landmine Single Arm Push Press 4 4 45 SEC EXPLOSIVE 7

High Plank Kettlebell Pull Through 3 6 / EACH SIDE 30 SEC EXPLOSIVE 8

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Alactic Speed Endurance - Battlerope Snap Down EMOM 10 10 EMOM EMOM 75%-80% MHR

Jog 1 10 MIN 50%-60% MHR

STRENGTH/POWER

DAY 3

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Weighted Squat Jumps (5-10lb DB Weights or 20lb Vest) 1 5 60 SEC 0.0.X. 6 Counter

Weighted Squat Jumps (Same Weight) 1 5 60 SEC 0.3.X. 6-7 Non-Counter

Medicine Ball Step Back Rotational Toss (6-12lbs) 1 5 45 SEC EXPLOSIVE 6-7

Medicine Ball Rotational Throw - Punch Emphasis (6-12lbs) 1 5 45 SEC EXPLOSIVE 6-7

Dumbbell Hang Pulls 4 4 45 SEC EXPLOSIVE 7

Ab Roll Out 3 12 30 SEC EXPLOSIVE 8

CONDITIONING - 4-6 HRs BEFORE OR AFTER

WARMUP SETS SETS Duration REST TEMPO WEIGHT %

50% REST HR 85%-90% HR

10 Second Airdyne or Versa Climber 60 seconds active rest (Shadow Boxing)
3 10 MIN 60 SEC EXPLOSIVE 50% REST HR 85%-90% HR

1 WEEK OUT - MOBILITY/STABILITY

Active Prep: Slow/Low Dynamic: 10 minutes total

DYNAMIC WARMUP

Ankle Circles x3 slow x3 fast each way

Heel to Toe Walks x10 yards

Dynamic Heel to Toe Walks x10 yards

Heel Walks x10 yards

Toe Walks x10 yards

World’s Greatest Stretch x3 each leg

RDL Reach Out x3 each leg

Crossover Lunge Step x3 each leg

Single Leg Glute Bridge x5 each leg

Single Leg Glute Bridge Leg Whip x5 each leg

Quadruped Fire Hydrant Knee Hinge x3 slow x3 fast each leg

Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg

Prone Swimmers x10

Wall Slides x10

Side Monster Walks x10 yards each side

Active Prep: Fast/High Dynamic: 5 minutes total

High Knees x15 yards

Butt Kicks x15 yards

Adduction side shuffle (front leg emphasis) x10 yards each side

Abduction side shuffle (rear leg emphasis) x10 yards each side

Low step over Karaoke x10 yards each side

High step over Karaoke x10 yards each side

Quick Skips x15 yards

Power Skips for distance x15 yards

Power Skips for Height x15 yards

Tuck Jumps x10 yards

Bounding Broad Jumps x5

Single Leg Oblique Bound x3 each leg

SPEED/QUICKNESS

DAY 1
 WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Sled Sprints (25lb-45lb Plate, 20 Yard Distance) 6 1 120 SEC EXPLOSIVE 7

Sled Sprints Crossover Run (25lb-45lb Plate, 20 Yard Distance) 6 1 / EACH SIDE 120 SEC EXPLOSIVE 7

Medicine Ball Reaction Wall Pass (4lb-8lbs) 3 6 SEC 60 SEC SPEED 6-7

Overhead Medicine Ball Reaction Wall Pass (4lb-8lbs) 3 6 SEC 60 SEC SPEED 6-7

Kettlebell Swings 3 6 60 SEC EXPLOSIVE 7

Plank 3 45 SEC 30 SEC 8

CONDITIONING: AEROBIC CAPACITY

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Tempo Runs - 7 Second Stride Out/ 1 Minute Walk 1 20 MIN 50% HR

SPEED/AGILITY

DAY 2

WARMUP SETS SETS REPS REST TEMPO RPE WEIGHT %

Sprints 6 20 YARDS 120 SEC EXPLOSIVE 7

Reactive Low Box Jumps (12 Inches) 3 8 SEC 120 SEC EXPLOSIVE 7

Battlerope Thumbs Up 3 6 SEC 60 SEC SPEED 6-7

Battlerope Thumbs Down 3 6 SEC 60 SEC SPEED 6-7

Medicine Ball Slams 3 6 60 SEC SHADOWBOX EXPLOSIVE 7

Plank 3 45 SEC 30 SEC 8

CONDITIONING: AEROBIC POWER

WARMUP SETS SETS REPS REST TEMPO WEIGHT %

Versaclimber: 2 Min Off Work / 1 Min Active Recovery Shadowboxing 3 120 SEC 50%-65% MAX HR

OFF

DAY 3