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