WELCOME TO BODY ARMOR Hey, it’s coach Phil! Welcome to the program! First, I want to thank you for deciding to begin this phase of your fitness & MMA journey with me. I also want to congratulate you on making the important choice to make your training a true priority! I wanted to create this program because I had so many request for an MMA program that anyone could do at home, without any equipment but still getting the best results possible. So, that’s exactly what I created for you! Over the next 6 weeks, you’ll be following the most elite bodyweight training program for MMA on the market! This program is designed to increase your strength, speed, power, agility, power and over all MMA performance. This is 6 days a week bodyweight training program for a total of 8 weeks. Inside you’ll have 4 Strength and Power sessions along with 2 Conditioning sessions. We’ll also change the exercise with a slight variation to avoid accommodation or anything that would hinder your progressions each week! So here it is…Body Armor Training Program!!!! About Me Hey guys, my name is Phil Daru and I’m the head strength and conditioning coach for the world famous AmericanTop Team Gym In Coconut Creek, Florida. Early on in life, I earned two degrees in both Sports Medicine and Exercise Science while playing D1 college football at Alabama State University. I also fought in MMA professionally. Now, I train the top athletes and world champions from various sports. I deeply understand not only the training aspects of fight preparation but also the mind set of what fighters are going through from my years being a fighter and training athletes myself. I’ve devoted my life to performance training and making sure that I will always get an athlete the best results possible when training for a fight or any sport. I’m here to help you all in anyway that I can. Feel free to message me on Instagram @darustrong if you have any questions along the way. 2 FREQUENTLY ASKED QUESTIONS 01 How long can I follow this program for? As long as this program is helping you progress you can continue to follow it. Make sure that you are recording your progress for every workout that you perform. When you are finished with the entire program and have gone through 1-2x I would highly recommend you check out some of my weight training programs to help you bring your performance even further which you can find by Clicking Here 02 Where is the exercise database for me to perform the exercises? If click on any of the exercises on your PDF it will take you to a video from my Heavy Hitter exercise database. This is show you exactly how to perform the exercises with proper technique. 3 Motivation & Goal Setting Finding motivation to train or stick with any exercise on a regular basis isn't always easy. Demanding schedules, burn-out, and illness are just a few of the things that may interrupt your fitness routine. However, sometimes motivation can be found by using a very simple formula. Goal setting using the S.M.A.R.T. Method Most successful athletes, coaches and millionaires successfully use this formula to set both short and long-term training goals. 1. Set Specific Goals Research shows that specific goals are the most motivating. A specific goal is to increase your endurance from 3, 5 minute rounds to 5, 5 minute rounds (Championship rounds) within 6 months. Many people just say they want to increase endurance. This goal is far too general to really motivate you in your training & your are able to measure it! 2. Set Measurable Goals Simply saying that you want to increase your endurance is not enough detail. You need to be able to chart and document progress toward your goal. One way to measure your progress is to document your performance at set intervals. You may want to time your endurance 1x a month so you have you know If you’re progressing or not. 3. Set Adjustable Goals. This means your goals are flexible enough to accommodate unexpected challenges without becoming obsolete. An injury may force you to modify your goal. If you goal is to run a certain marathon and you are injured, you may need to change your goal to do the half marathon or some other event. An injury doesn't need to mean you abandon all your plans. At the same time, you may find you are progressing quickly and need to raise your goal. 4 Goal setting is an art as well as a science, but if you make sure your goals follow the S.M.A.R.T. formula, you will find you are more likely to stay motivated. When writing S.M.A.R.T. Goals use concise language, but include relevant information. These are designed to help you succeed, so be positive when answering the questions. Write the goal you have in mind S What do you want to accomplish? Who needs to be included? When do you want to do this? Why is this a goal? How can you measure progress and know if you’ve successfully met your goal? Do you have the skills required to achieve the goal? If not, can you obtain them? What is the motivation for this goal? Is the amount of effort required on par with what the goal will achieve? Why am I setting this goal now? Is it aligned with overall objectives? 5 T What’s the deadline and is it realistic? What do you want to accomplish? Who needs to be included? When do you want to do this? Why is this a goal? TIME Review what you have written, and craft a new goal statement based on what the answers to the questions above have revealed 6 HOW TO PERFORM THE PROGRAM It is important to follow the program correctly In order to make sure you are receiving the right stimulus to increase performance as an athlete. Here is a simple guide to make sure you are performing correctly that will allow you to have the proper stimulus needed! Super Sets Tempo When a series of movements has letter next to them i.e. 2a,2b,2c, these movements will be performed one after the other in order until complete. For instance: you will see 1A “rear foot elevated split squat” then below it 1B “V-sit up”. These will be done in order and right after each other without rest. The tempo for each particular rep will be displayed similar to this: Pistol Squat- ([5|2|1]) - The first number is the Eccentric tempo or portion representing moving your body down into the squat. So from the example you would lower yourself for 5 seconds. The next number is the Isometric pause, so you would pause for 2 second at the bottom of the squat and finally the Concentric (Moving back up) is last, which would be you moving back up for 1 second. The letter X represents “explode” as in you will produce force as fast as possible in this phase of the lift. Then when the Med ball underhand toss is done the athlete will rest according to how long it says to rest for and then start back over with until all the sets are complete. 7 RECOMMENDED TRAINING SCHEDULE Monday Tuesday Wednesday Max Intensity Lower Conditioning Max Intensity upper +Skills training (padwork, bagwork, drilling) +Sparring +skills training (padwork, bagwork, drilling) Friday Saturday Sunday Dynamic Intensity Full Body Conditioning Off Active Recovery Foam Roll, Stretch, +skills training + light sparring Thursday Conditioning +sparring Helpful Tips Make sure you sleep 8 hours per night and eating enough healthy foods to recover. 8 Connect with Me instagram.com/darustrong facebook.com/coachdaru youtube.com/user/TheDaruDiet twitter.com/darustrong Need Help? If you are looking for customer support please email my support team at darustronghelp@gmail.com For any training related question DM me on instagram @Darustrong Week 1 - Day 1: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 1: Day 1 - Maximal Intensity (Strength Focus) Lower Body SETS REPS REST TEMPO 1a: Rear Foot Elevated Split Squat 5 AMRAP Each Leg None 5.2.1 (slow Eccentrics) 1b: V-Sit Up 5 10 Rest Until 90% Recovered 3.1.1 2a: Copenhagens (to scale) 4 10 each None 3.2.1 2b: Birddog 4 10 each None 3.2.2 3a: Supine Hamstring Walkouts 3 10 None Steady Steps 3b: Leg Raises 4 10 Rest Until 90% Recovered 3.2.1 4a: Kneeling Leg Extensions 3 20 None 3.2.1 4b: Side Plank Crunch 3 10 each None 2.2.2 Calf Raises / Toe Raises 3 AMRAP Each Leg 50% Recovered 3.2.1 HR% Week 1 - Day 2: Dynamic Wam Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 1 - Day 2 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Sprints 10 Minutes total Every 60 seconds Rest 2 minutes after 10 mintues are complete 25 yards Perform Explosive Push Ups 10 minutes Total 5 every 30 seconds Stretch and relax once 10 muinutes are complete 5 Week 1 - Day 3: Dyamic Warm Up Speed: Slow Dynamic Shoulder CARs (controlled articular rotations): 3 each way each arm Serratus Anterior Wall Slide: 10 reps Shoulder ER Wall Slides: 10 reps Cat/Cow: 10 reps Spinal Cars: 3 each way Bird Dog: 10 reps each Plank: 90 seconds Side Plank: 30 seconds each side Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Seated Sprint Arm Swing: 3 sets 10 seconds Bear Crawl: 10 yards Monkey Walks: 10 yards Crab Walks (forwards / backwards): 10 yards each Week 1: Day 3 - Maximal Intensity (Strength Focus) Upper Body SETS REPS REST TEMPO 1a: Shoulder Width Pull Ups 5 AMRAP each arm None 5.2.1 1b: Russian Twist With Shoulders Retracted 5 20 Rest Until 90% Recovered 2a: Push Ups Close Position (to scale) Incline If Possible 4 10 each None 5.2.1 2b: Leg Raises 4 10 Rest Until 90% Recovered 3.2.1 3a: Inverted Pull Up 3 15 None 3.2.1 3b: Side Plank Crunch 3 10 Rest Until 90% Recovered 3.2.1 Dips Dead Man Hangs As few as possible 100 Rest Until 50% Recovered 3.1.1 3 AMRAP til fall off Rest Until 50-60% Recovered Static HR% Week 1 - Day 4: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 1 - Day 4 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Jump Squats 10 Minutes Total 5 every 30 seconds Rest 2 minutes after 10 mintues are complete 5 Perform Dips 10 minutes Total 5 every 30 seconds Stretch and relax once the 10 minutes are up 5 Week 1 - Day 5: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 1: Day 5 - Dynamic Intensity Lower Body SETS REPS REST TEMPO Jump Lunges 12 2 each side 45 seconds Explosive Broad Jump 10 1 30 seconds Explosive Plyo Push Ups (3 hand positions) 9 3 30 seconds Explosive Russian Leans 4 8 loose None 3.1.1 Leg Raises (hanging) 4 10 Rest Until 90% Recovered Reverse Hypers (lay on table, high box or incline bench) 5 20 Rest Until 50% Recovered 3.2.1 1a: Calf and Toe Raises 4 20 None 3.2.1 1b: Russian Twist 4 20 Rest Until 50% Recovered Constant HR% Week 1 - Day 6: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 1- Day 6 Workout: Conditioning - Aerobic Power Rounds 1a. Perform Fast Running 1b. Perform Slow Jogging 6 REPS REST 2 minutes None Reps HR: 150-160 BPM HR% 2 minutes Stretch and relax once all 6 rounds are complete HR: 110-120 BPM Week 2 - Day 1: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 2: Day 1 - Maximal Intensity (Strength Focus) Lower Body SETS REPS REST TEMPO 1a: Pistol Squats 5 AMRAP Each Leg None 5.2.1 (slow Eccentrics) 1b: V-sit ups 5 10 Rest Until 90% Recovered 3.1.1 2a: Front Foot Elevated Split Squat 4 10 each None 3.2.1 2b: Birddog 4 10 each Rest Until 90% Recovered 3.2.2 3a: Side Plank High Knee (bottom leg drives to the chest) 3 10 each None Steady Steps 3b: Leg Raises 3 10 Rest Until 90% Recovered 3.2.2 4a: Kneeling To Low Squat 3 10 None Constant 4b: Side Plank Crunch 3 10 Rest Until 90% Recovered 2.2.2 Bent Knee Calf Rises / Toe Raises 3 AMRAP Each Leg Rest Until 50% Recovered 3.2.1 HR% Week 2 - Day 2: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karaoke: 10 yards each Week 2 - Day 2 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Sprints 12 Minutes Total Every 60 seconds Rest 2 minutes after 12 mintues are complete 25 yards Perform Explosive Push Ups 12 minutes Total 5 every 30 seconds Stretch and relax once 12 muinutes are complete 5 Week 2 - Day 3: Dynamic Wam Up Speed: Slow Dynamic Shoulder CARs (controlled articular rotations): 3 each way each arm Serratus Anterior Wall Slide: 10 reps Shoulder ER Wall Slides: 10 reps Cat/Cow: 10 reps Spinal Cars: 3 each way Bird Dog: 10 reps each Plank: 90 seconds Side Plank: 30 seconds each side Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Seated Sprint Arm Swing: 3 sets 10 seconds Bear Crawl: 10 yards Monkey Walks: 10 yards Crab Walks (forwards / backwards): 10 yards each Week 2 - Day 3 Workout: Maximal Intensity (Strength Focus) Upper Body SETS REPS REST TEMPO 1a: Supinated Chin Ups 5 1b: Russian Twist with Shoulders Retracted 5 AMRAP each arm None 5.2.1 20 Rest Until 90% Recovery 2a: Push Ups Wide Position (to scale) Incline If Possible 4 10 each None 5.2.1 2b: Leg Raises 4 10 Rest Until 90% Recovery 3.2.1 3a: Inverted Pull Ups (use towel to pull up with) 3 15 None 3.2.1 3b: Side Plank Crunch 3 10 Rest Until 90% Recovery 3.2.1 as few as possible 100 Rest Until 50-60% Recovery Static Rest Until 50060% Recovery Static Dips Dead Man Switch Hand Hang 3 sets to fall off HR% Week 2 - Day 4: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 2 - Day 4 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Perform Jump Squats 12 Minutes Total 5 every 30 seconds Rest 2 minutes after 12 mintues are complete Perform Dips 12 Minutes Total 5 every 30 seconds Stretch and relax once the 12 minutes are up Reps Week 2 - Day 5: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 2: Day 5 - Dynamic Intensity Lower Body SETS REPS REST TEMPO Jump Lunges 12 2 each side 45 seconds Explosive Broad Jump 10 1 30 seconds Explosive Plyo Push Ups (3 hands positions) 9 3 30 seconds Explosive 1a: Supine Hamstring Slider Curls 4 15 None 3.2.1 1b: Leg Raises (hanging) 4 10 Rest Until 90% Recovered Reverse Hypers (lay on table, high box, or incline bench) 5 20 Rest Until 50% Recovered 3.2.1 2a: Calf and Toe Raises 4 20 None 3.2.1 2b: Russian Twist 4 20 Rest Until 50% Recovered Constant HR% Week 2- Day 6: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 2- Day 6 Workout: Conditioning - Aerobic Power Duration/Sets Perform Fast Running Perform Slow Jogging 8 REPS REST HR% 2 minutes Rest 2 minutes after 16 mintues are complete HR: 150-160 BPM 2 minutes Stretch and relax once 16 muinutes are complete HR: 110-120 BPM Week 3 - Day 1: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 3: Day 1 - Maximal Intensity (Strength Focus) Lower Body SETS REPS REST TEMPO 1a: Foot Elevated Split Squat 5 AMRAP each leg None 5.2.1 (slow Eccentrics) 1b: V-Sit Up 5 10 Rest Until 90% Recovered 3.1.1 2a: Side Lunge 4 10 each None 3.2.1 2b: Birddog 4 10 Rest Until 90% Recovered 3.2.2 3a: Copenhagens (to scale) 3 10 each None Steady Steps 3b: Leg Raises 3 10 Rest Until 90% Recovered 3.2.2 4a: Kneeling Leg Extensions 3 10 None Constant 4b: Side Plank Crunch 3 10 Rest Until 90% Recovered 3.2.1 Bent Knee Calf and Toe Raises 3 AMRAP each leg Rest Until 50% Recovered 3.2.1 HR% Week 3 - Day 2: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 3- Day 2 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Sprints 14 Minutes Total Every 60 seconds Rest 2 minutes after 14 mintues are complete 25 yards Perform Explosive Push Ups 14 Minutes Total 5 Every 30 seconds Stretch and relax once 14 muinutes are complete 5 Week 3 - Day 3: Dyamic Warm Up Speed: Slow Dynamic Shoulder CARs (controlled articular rotations): 3 each way each arm Serratus Anterior Wall Slide: 10 reps Shoulder ER Wall Slides: 10 reps Cat/Cow: 10 reps Spinal Cars: 3 reps each way Birddog: 10 reps each Plank: 30 seconds Side Plank: 30 seconds each Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Seated Sprint Arm Swing: 3 sets 10 seconds Bear Crawl: 10 yards Monkey Walks: 10 yards Crab Walks (forwards / backwards): 10 yards each Week 3: Day 3 - Maximal Intensity (Strength Focus) Upper Body SETS REPS REST TEMPO 1a: Inverted Pull Ups 5 AMRAP each arm None 5.2.1 1b: Russian Twist With Shoulders Retracted 5 20 Rest Until 90% Recovered 2a: Push Ups Close Position (to scale) 4 10 each None 5.2.1 2b: Leg Raises 4 10 Rest Until 90% Recovered 3.2.1 3a: Pull Ups 3 10 None 3.2.1 3b: Side Plank Crunch 3 10 Rest Until 90% Recovered 3.2.1 as few as possible 100 Dips Dead Man Hang Bent Arm With Knee Raise 3 sets to fall off Rest Until 50% Recovered 3.1.1 Rest Until 50-60% Recovered Static HR% Week 3 - Day 4: Dynamic Wam Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hiindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 3- Day 4 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Squat Jumps 14 Minutes total 5 Every 30 seconds Rest 2 minutes after 14 mintues are complete 5 Perform Dips 14 minutes Total 5 Every 30 seconds Stretch and relax once 14 muinutes are complete 5 Week 3 - Day 5: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 3: Day 5 - Dynamic Intensity Lower Body SETS REPS REST TEMPO Jump Lunges 12 2 each side 45 seconds Explosive Broad Jump 10 1 30 seconds Explosive Plyo Push Ups (3 hand positions) 9 3 30 seconds Explosive 1a: Rear Foot Elevated Split Squat 4 15 None 3.2.1 1b: Leg Raises (hanging) 4 10 Rest Until 90% Recovered Reverse Hypers (lay on table, high box, or incline bench) 5 20 Rest Until 50% Recovered 3.2.1 2a: Calf and Toe Raises 4 20 None 3.2.1 2b: Russian Twist 4 20 Rest Until 50% Recovered Constant HR% Week 3 - Day 6: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 3- Day 6 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Perform Fast Running 10 2 Minutes Rest 2 minutes after 20 mintues are complete Reps HR: 150-160 BPM Perform Slow Jogging 10 2 Minutes Stretch and relax once 20 muinutes are complete HR: 110-120 BPM Week 4 - Day 1: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 4: Day 1 - Maximal Intensity (Strength Focus) Lower Body SETS REPS REST TEMPO 1a: Split Stance Squat 5 AMRAP Each Leg None 5.2.1 (slow Eccentrics) 1b: V-sit up 5 10 Rest Until 90% Recovered 3.1.1 2a: Wide Stance Squat 4 12 None 3.2.1 2b: Birddog 4 10 Rest Until 90% Recovered 3.2.2 3a: Supine Hamstring Slider Curls 3 10 None Steady Steps 3b: Leg Raises 3 10 Rest Until 90% Recovered 3.2.2 4a: Side Adductor Slide Outs 3 10 None Constant 4b: Side Plank Crunch 3 10 Rest Until 90% Recovered 3.2.1 Bent Calf Raises / Toe Raises 3 AMRAP Each Leg Rest Until 50% Recovered 3.2.1 HR% Week 4 - Day 2: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 4- Day 2 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Sprints 10 minutes Every 60 seconds Rest 2 minutes after 10 mintues are complete 30 yards Perform Explosive Push Ups 10 minutes 8 every 30 seconds Stretch and relax once 10 muinutes are complete 8 Week 4 - Day 3: Dyamic Warm Up Speed: Slow Dynamic Shoulder CARs (controlled articular rotations): 3 each way each arm Serratus Anterior Wall Slide: 10 reps Shoulder ER Wall Slides: 10 reps Cat/Cow: 10 reps Spinal Cars: 3 reps each way Birddog: 10 reps each Plank: 30 seconds Side Plank: 30 seconds each Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Seated Sprint Arm Swing: 3 sets 10 seconds Bear Crawl: 10 yards Monkey Walks: 10 yards Crab Walks (forwards / backwards): 10 yards each Week 4: Day 3 - Maximal Intensity (Strength Focus) Upper Body SETS REPS REST TEMPO 5 - 10 AMRAP each arm None 5.2.1 1b: Russian Twist With Shoulders Retracted 5 20 Rest Until 90% Recovered 2a: Diamond Push Ups (to scale) Incline If Possible 4 10 None 5.2.1 2b: Leg Raises 4 10 Rest Until 90% Recovered 3.2.1 3a: Inverted Rows 3 12 None 3.2.1 3 10 Rest Until 90% Recovered 3.2.1 as few as possible 100 Rest Until 50% Recovered 3.1.1 Rest Until 50-60% Recovered Static 1a: Pull Ups 3b: Side Plank Crunch Dips Dead Man Hang Legs Up 3 sets to fall off HR% Week 4 - Day 4: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 4- Day 4 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Squat Jumps 10 Minutes 8 Every 30 Seconds Rest 2 minutes after 10 mintues are complete 8 Perform Dips 10 Minutes 8 Every 30 Seconds Stretch and relax once 10 muinutes are complete 8 Week 4 - Day 5: Dynamic Wam Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 4 - Day 5 Workout: Dynamic Intensity Lower Body SETS REPS REST TEMPO Skater Bounds 12 2 each side 45 seconds Explosive Broad Jumps Backwards 8 2 30 seconds Explosive Inverted Plyo Pull Ups 9 3 30 seconds Explosive 1a: Push Ups To Elbow Alternating 4 30 seconds None 3.2.1 1b: Leg Raises (hanging) 4 10 Rest Until 90% Recovered Reverse Hypers (lay on table, high box, or incline bench) 5 20 Rest Until 50% Recovered 3.2.1 2a: Bent Knee Calf and Toe Raises 4 20 None 3.2.1 2b: Russian Twist 4 20 Rest Until 50% Recovered Constant HR% Week 4 - Day 6: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 4- Day 6 Workout: Conditioning - Aerobic Power Duration/Sets REPS REST Perform Fast Running 6 4 minutes Rest 2 minutes after 24 mintues are complete Reps HR: 150-160 BPM Perform Slow Jogging 6 2 minutes Stretch and relax once 12 muinutes are complete HR: 110-120 BPM Week 5 - Day 1: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 5: Day 1 - Maximal Intensity (Strength Focus) Lower Body SETS REPS REST TEMPO 1a: Rear Foot Elevated Split Squat 5 AMRAP Each Leg (get a record) None 5.2.1 (slow Eccentrics) 1b: V-sit up 5 10 Rest Until 90% Recovered 3.1.1 2a: Copenhagens (to scale) 4 12 each None 3.2.1 2b: Birddog 4 10 Rest Until 90% Recovered 3.2.2 3a: Supine Hamstring Slider Curls 3 12 None Steady Steps 3b: Leg Raises 3 10 Rest Until 90% Recovered 3.2.2 4a: Single Leg Glute Bridge 3 15 None Constant 4b: Side Plank Crunch 3 10 Rest Until 90% Recovered 3.2.1 Calf Raises / Toe Raises 3 AMRAP Each Leg Rest Until 50% Recovered 3.2.1 HR% Week 5 - Day 2: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 5- Day 2 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Sprints 12 minutes Every 60 seconds Rest 2 minutes after 12 mintues are complete 30 yards Perform Explosive Push Ups 12 minutes 8 Every 30 seconds Stretch and relax once 10 muinutes are complete 8 Week 5 - Day 3: Dyamic Warm Up Speed: Slow Dynamic Shoulder CARs (controlled articular rotations): 3 each way each arm Serratus Anterior Wall Slide: 10 reps Shoulder ER Wall Slides: 10 reps Cat/Cow: 10 reps Spinal Cars: 3 reps each way Birddog: 10 reps each Plank: 30 seconds Side Plank: 30 seconds each Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Seated Sprint Arm Swing: 3 sets 10 seconds Bear Crawl: 10 yards Monkey Walks: 10 yards Crab Walks (forwards / backwards): 10 yards each Week 5: Day 3 - Maximal Intensity (Strength Focus) Upper Body SETS REPS REST TEMPO 1a: Chin Ups 5 AMRAP (get a record) None 5.2.1 1b: Russian Twist With Shoulders Retracted 5 20 Rest Until 90% Recovered 2a: Elbows Out Hands Inside Tricep Push Ups 4 12 None 5.2.1 2b: Leg Raises 4 10 Rest Until 90% Recovered 3.2.1 3a: Wide Grip Pull Up 3 12 None 3.2.1 3 10 Rest Until 90% Recovered 3.2.1 as few as possible 100 Rest Until 50% Recovered 3.1.1 Rest Until 50-60% Recovered Static 3b: Side Plank Crunch Dips Dead Man Hang Knee Raises Unilateral 3 sets to fall off HR% Week 5 - Day 4: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 5- Day 4 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Jump Squats 12 Minutes 8 Every 30 Seconds Rest 2 minutes after 12 mintues are complete 8 Perform Dips 12 Minutes 8 Every 30 Seconds Stretch and relax once 12 muinutes are complete 8 Week 5 - Day 5: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 5: Day 5 - Dynamic Intensity Lower Body SETS REPS REST TEMPO Skater Bounds 12 2 45 seconds Explosive Broad Jumps Backwards 8 2 30 seconds Explosive Inverted Plyo Pull Ups 9 3 30 seconds Explosive 1a: Push Ups To Shoulder Tap 4 30 seconds None 3.2.1 1b: Leg Raises (hanging) 4 10 Rest Until 90% Recovered Reverse Hypers (lay on table, high box, or incline bench) 5 20 Rest Until 50% Recovered 3.2.1 2a: Calf and Toe Raises 4 20 None 3.2.1 2b: Russian Twist 4 20 Rest Until 50% Recovered Constant HR% Week 5 - Day 6: Dynamic Wam Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 5- Day 6 Workout: Conditioning - Aerobic Power Duration/Sets REPS REST Perform Fast Running 8 4 Minutes Rest 2 minutes after 32 mintues are complete Reps HR: 150-160BPM Perform Slow Jogging 8 2 minutes Stretch and relax once 16 muinutes are complete HR: 110-120BPM Week 6 - Day 1: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 6: Day 1 - Maximal Intensity (Strength Focus) Lower Body SETS REPS REST TEMPO 1a: Side Lunge 5 AMRAP each leg (get a record) None 5.2.1 (slow Eccentrics) 1b: V-sit up 5 10 Rest Until 90% Recovered 3.1.1 2a: Side Slide Outs 4 12 None 3.2.1 2b: Birddog 4 10 Rest Until 90% Recovered 3.2.2 Leg Raises 3 10 Rest Until 90% Recovered 3.2.2 3a: Single Leg Glute Bridge Leg Whip 3 12 None Constant 3b: Side Plank Crunch 3 10 Rest Until 90% Recovered 3.2.1 Bent Knee Calf Raises 3 AMRAP Each Leg Rest Until 50% Recovered 3.2.1 HR% Week 6 - Day 2: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 6- Day 2 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Sprints 14 Minutes Every 60 Seconds Rest 2 minutes after 14 mintues are complete 30 yards Perform Explosive Push Ups 14 minutes 8 Every 30 Seconds Stretch and relax once 14 muinutes are complete 8 Week 6 - Day 3: Dyamic Warm Up Speed: Slow Dynamic Shoulder CARs (controlled articular rotations): 3 each way each arm Serratus Anterior Wall Slide: 10 reps Shoulder ER Wall Slides: 10 reps Cat/Cow: 10 reps Spinal Cars: 3 reps each way Birddog: 10 reps each Plank: 30 seconds Side Plank: 30 seconds each Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Seated Sprint Arm Swing: 3 sets 10 seconds Bear Crawl: 10 yards Monkey Walks: 10 yards Crab Walks (forwards / backwards): 10 yards each Week 6: Day 3 - Maximal Intensity (Strength Focus) Upper Body SETS REPS REST TEMPO 1a: Pull Ups 5 AMRAP each arm None 5.2.1 1b: Russian Twist With Shoulders Retracted 5 20 Rest Until 90% Recovered 2a: Wide Position Hands Out 4 12 None 5.2.1 2b: Leg Raises 4 10 Rest Until 90% Recovered 3.2.1 3a: Towel Inverted Pull Ups 3 12 None 3.2.1 3b: Side Plank Crunch 3 10 Rest Until 90% Recovered 3.2.1 as few as possible 100 Dips Dead Man Hangs 3 sets to fall off Rest Until 50% Recovered 3.1.1 Rest Until 50-60% Recovered Static HR% Week 6 - Day 4: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 6- Day 4 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Jump Squats 14 Minutes 8 Every 30 Seconds Rest 2 minutes after 14 mintues are complete 8 Perform Dips 14 Minutes 8 Every 30 Seconds Stretch and relax once 14 muinutes are complete 8 Week 6 - Day 5: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 6: Day 5 - Dynamic Intensity Lower Body SETS REPS REST TEMPO Skater Bounds 12 2 45 seconds Explosive Broad Jumps Backwards 8 2 30 seconds Explosive Inverted Plyo Pull Ups 9 3 30 seconds Explosive 1a: Push Ups To Sit Outs 4 30 seconds None 3.2.1 1b: Leg Raises (hanging) 4 10 Rest Until 90% Recovered Reverse Hypers (lay on table, high box, or incline bench) 5 20 Rest Until 50% Recovered 5.2.1 2a: Calf and Toe Raises 4 20 None 3.2.1 2b: Russian Twist 4 20 Rest Until 50% Recovered Constant HR% Week 6 - Day 6: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 6- Day 6 Workout: Conditioning - Aerobic Power Duration/Sets REPS REST Perform Fast Running 10 4 Minutes Rest 2 minutes after 40 mintues are complete Reps HR: 150-160BPM Perform Slow Jogging 10 2 Minutes Stretch and relax once 20 muinutes are complete HR: 110-120BPM Week 7 - Day 1: Dynamic Wam Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 7 - Day 1 Workout: Maximal Intensity (Strength Focus) Lower Body SETS REPS REST TEMPO 1a: Walking Lunges 5 AMRAP (get a distance record) None 5.2.1 (slow Eccentrics) 1b: V-sit up 5 10 Rest Until 90% Recovered 3.1.1 2a: Straight Leg Fire Hydrants 4 12 None 3.2.1 2b: Birddog 4 10 Rest Until 90% Recovered 3.2.2 3a: Single Leg Glute Bridge 3 15 None Steady Steps 3b: Leg Raises 3 10 Rest Until 90% Recovered 3.2.2 4a: Supine Hamstring Walk Out 3 10 None Constant 4b: Side Plank Crunch 3 10 Rest Until 90% Recovered 3.2.1 Calf Raises / Toe Raises 3 AMRAP Each Leg Rest Until 50% Recovered 3.2.1 HR% Week 7 - Day 2: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 7- Day 2 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Sprints 10 Minutes Total Every 60 Seconds Rest 2 minutes after 10 mintues are complete 35 yards Perform Explosive Push Ups 10 minutes Total 10 every 30 seconds Stretch and relax once 10 muinutes are complete 10 Week 7 - Day 3: Dyamic Warm Up Speed: Slow Dynamic Shoulder CARs (controlled articular rotations): 3 each way each arm Serratus Anterior Wall Slide: 10 reps Shoulder ER Wall Slides: 10 reps Cat/Cow: 10 reps Spinal Cars: 3 reps each way Birddog: 10 reps each Plank: 30 seconds Side Plank: 30 seconds each Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Seated Sprint Arm Swing: 3 sets 10 seconds Bear Crawl: 10 yards Monkey Walks: 10 yards Crab Walks (forwards / backwards): 10 yards each Week 7: Day 3 - Maximal Intensity (Strength Focus) Upper Body SETS REPS REST TEMPO 1a: Push Ups 5 AMRAP (get a record) None 5.2.1 1b: Russian Twist With Shoulders Retracted 5 20 Rest Until 90% Recovered 2a: Chin Ups 4 12 None 5.2.1 2b: Leg Raises 4 10 Rest Until 90% Recovered 3.2.1 3a: YWT 3 20 None 3.2.1 3b: Side Plank Crunch 3 10 Rest Until 90% Recovered 3.2.1 as few as possible 100 Dips Dead Man Hangs Alternate Grips 3 sets to fall off Rest Until 50% Recovered 3.1.1 Rest Until 50-60% Recovered Static HR% Week 7 - Day 4: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 7- Day 4 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Squat Jumps 10 Minutes 8 Every 30 Seconds Rest 2 minutes after 10 mintues are complete 8 Perform Dips 10 Minutes 8 Every 30 Seconds Stretch and relax once 10 muinutes are complete 8 Week 7 - Day 5: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 7: Day 5 - Dynamic Intensity Lower Body SETS REPS REST TEMPO Skater Bounds 12 2 45 seconds Explosive Broad Jumps Backwards 8 2 30 seconds Explosive Inverted Plyo Pull Ups 9 3 30 seconds Explosive 1a: Push Up Toe Touch 4 30 seconds None 3.2.1 1b: Leg Raises (hanging) 4 10 Rest Until 90% Recovery Reverse Hypers (lay on table, high box, or incline bench) 5 20 Rest Until 50% Recovery 3.2.1 2a: Bent Calf and Toe Raises 4 20 None 3.2.1 2b: Russian Twist 4 20 Rest Until 50% Recovery Constant HR% Week 7 - Day 6: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 7- Day 6 Workout: Conditioning - Aerobic Power Duration/Sets REPS REST Perform Fast Running 6 2 Minutes Rest 2 minutes after 12 mintues are complete Reps HR: 160BPM Perform Slow Jogging 6 2 Minutes Stretch and relax once 12 muinutes are complete HR: 110-120BPM Week 8 - Day 1: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 8: Day 1 - Maximal Intensity (Strength Focus) Lower Body SETS REPS REST TEMPO 1a: Close Stance Squat 5 AMRAP (get a distance record) None 5.2.1 (slow Eccentrics) 1b: V-sit up 5 10 Rest Until 90% Recovered 3.1.1 2a: Single Leg Squat 4 10 None 3.2.1 2b: Birddog 4 10 Rest Until 90% Recovered 3.2.2 3a: Russian Leans 3 10 None Steady Steps 3b: Leg Raises 3 10 Rest Until 90% Recovered 3.2.2 4a: Duck Walks 3 20 None Constant 4b: Side Plank Crunch 3 10 Rest Until 90% Recovered 3.2.1 Calf Raises / Toe Raises 3 AMRAP Each Leg Rest Until 50% Recovered 3.2.1 HR% Week 8 - Day 2: Dynamic Wam Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 flow stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 8- Day 2 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Sprints 12 Minutes Every 60 Seconds Rest 2 minutes after 12 mintues are complete 25 yards Perform Explosive Push Ups 12 Minutes 5 Every 30 Seconds Stretch and relax once 12 muinutes are complete 5 Week 8 - Day 3: Dyamic Warm Up Speed: Slow Dynamic Shoulder CARs (controlled articular rotations): 3 each way each arm Serratus Anterior Wall Slide: 10 reps Shoulder ER Wall Slides: 10 reps Cat/Cow: 10 reps Spinal Cars: 3 reps each way Birddog: 10 reps each Plank: 30 seconds Side Plank: 30 seconds each Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Seated Sprint Arm Swing: 3 sets 10 seconds Bear Crawl: 10 yards Monkey Walks: 10 yards Crab Walks (forwards / backwards): 10 yards each Week 8: Day 3 - Maximal Intensity (Strength Focus) Upper Body SETS REPS REST TEMPO 1a: Dips Lean Forward Chest Focus 5 AMRAP (get a record) None 5.2.1 1b: Russian Twist With Shoulders Retracted 5 20 Rest Until 90% Recovered 2a: Alternating Grip Pull Ups 4 6 None 5.2.1 2b: Leg Raises 4 10 Rest Until 90% Recovered 3.2.1 3a: Close Position Push Ups 3 20 None 3.2.1 3b: Side Plank Crunch 3 10 Rest Until 90% Recovered 3.2.1 3 15 Inverted Curls Dead Man Hangs Supinated With Bent Elbows 3 sets to fall off Rest Until 50% Recovered 3.1.1 Rest Until 50-60% Recovered Static HR% Week 8 - Day 4: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each Week 8 - Day 4 Workout: Conditioning - Alactic Speed Endurance Duration/Sets REPS REST Reps Perform Squat Jumps 12 Minutes 5 Every 30 Seconds Rest 2 minutes after 12 mintues are complete 5 Perform Dips 12 Minutes 5 Every 30 Seconds Stretch and relax once 12 muinutes are complete 5 Week 8 - Day 5: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 8: Day 5 - Dynamic Intensity Lower Body SETS REPS REST TEMPO Skater Bounds 12 2 45 seconds Explosive Broad Jumps Backwards 8 2 30 seconds Explosive Inverted Plyo Pull Ups 9 3 30 seconds Explosive 1a: Cat Walks 4 20 yards None Constant 1b: Leg Raises (hanging) 4 10 Rest Until 90% Recovered Reverse Hypers Single Leg (lay on table, high box, or incline bench) 5 10 Rest Until 50% Recovered 3.2.1 2a: Calf and Toe Raises 4 20 each way None 3.2.1 2b: Russian Twist 4 20 Rest Until 50% Recovered Constant HR% Week 8 - Day 6: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each Week 8- Day 6 Workout: Conditioning - Alactic Speed Endurance Rounds 1a. Perform Fast Running 1b. Perform Slow Jogging 8 Duration REST HR% 2 Minutes None HR: 160BPM 2 Minutes Stretch and relax once 16 muinutes are complete HR: 110-120BPM
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