Sport Fitness Workouts

Daily workouts for coaches and their athletes.

Wednesday 180801

POSTED DATE: WEDNESDAY, AUGUST 01ST 2018

Sport

Immediate Warm-up: (0-5)

Coaches Choice ;)

Mobilize: (5-15)

Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)

Hollow Rock to Hollow Arch transitions 4x45sec w/45sec rest between sets

Field Work
1. B-skip to sprint 10yards-20yards
2. Pro agility with minband around ankles (only side shuffling)
3. Standing Broad Bunny Jumps 3x for max distance

Strength:

Rack
1a) Back Squat 5,5,4,4,3,3RM Record 3RM
 b) Kneeling IYTAW 4x3xeach letter
Platform
2a) Swiss ball pike 4x5
 b) Backwards burpees 4x10
Hallway
3a) Primal complex 3x
 b) Slamballs 3x10


Tuesday 180731

POSTED DATE: TUESDAY, JULY 31ST 2018

Sport

Immediate Warm-up: (0-5)

Coaches Choice ;)

Mobilize: (5-15)

Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)

On Command Planks (switch back and forth between plank variations on coaches command) 4sets

Field work
1. Single Leg pogos 10yards left, 10yards right, 10yard sprint
2. 3 cone acceleration and deceleration
3. Lateral bounds on command

Strength:

Rack
1a) Bench Press 5,5,4,4,3,3RM (Record 3RM)
 b) Wtd Pullups/eccentric 5x7
Platform
2a) Bentover Row 4x7
 b) side plank hip dip 3x10(each)
Hallway
3a) Bicep Curl 4x10 
 b) Shoulder Touches w/2sec hold (midline stabilization) 3x10

 


Monday 180730

POSTED DATE: MONDAY, JULY 30TH 2018

Sport

Immediate Warm-up: (0-5)

Coaches Choice ;)

Mobilize: (5-15)

Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)

4-way deadbugs 4 sets of 15reps on coaches command 30sec rest between sets

Field Work (20-45)
1. Lateral Agility on voice command
2. A-skips to sprint 10yards-20yards
3. Bounds for length (as few steps as possible in 30yards)

Strength:

Platform
1a) Squat Clean/Power Clean + Front Squat 5,4,3,2,1RM (Record 1RM)
1b) windshield wipers 4x20 (10each)
Rack
2a) 1 arm DB OH Squat (go light for mobility)4x8
2b) Hanging Knee Raises 4x12
Hallway
3a) Reverse Lunge with hipdrive 3x20 (10each)
3b) single leg pelvic tilt 3x20 (10each)

 


Thursday 180726

POSTED DATE: THURSDAY, JULY 26TH 2018

Sport

Immediate Warm-up: (0-5)

Coaches Choice ;)

Mobilize: (5-15)

Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)
Plank with 3 sec leg raise 5x each for 3 sets

1 armed plank 4x30sec each arm

Field Work (20-45) Test Day
1. Standing broad jump
2. 50m dash
3. Pro Agility

Platform
1a) Deadlift 5,5,4,4,3,3RM (Record best set of 3)
 b) Banded Pull Aparts 4x12
Rack
2a) Dive Bomber pushups 4x10-20
 b) Chin ups 4x5-12
Hallway
3a) Hollow Rocks 4x30sec
 b) DB lateral raise 3x10


Wednesday 180726

POSTED DATE: WEDNESDAY, JULY 25TH 2018

Sport

Immediate Warm-up: (0-5)

Coaches Choice ;)

Mobilize: (5-15)

Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)

1 armed plank 4x30sec each arm

Field Work (20-45) 3 stations 4-5xthrough
1. 1 legged backwards jumps 20yards (stick the landing)
2. Plyo Lunge Jumps 20yards
3. Barrel Roll to sprint 20yards

Strength: 

Platform
1a) Push Press 2x6@75%, 3x3@85%, 1x12@55%
 b) box jump w/medball 5x3 (height)

Rack
2a) Banded lateral Rotations 4x10(each)
 b) OH DB Tricep EXT 4x10

Hallway
3a) 1 Arm heavy DB clean and press 3x5
 b) HEAVY suitcase carry 3x50meters