Mike Barrios
Monday
Team Training
Tuesday
Team Training
Wednesday
Speed Power
Combo
Running
Thursday
Team Training
Friday
Team Training
Running
Beastly Circuit
ME Lower
DE Lower
DE Upper
ME Upper
Saturday
Conditioning
Sunday
Restoration
Beastly Circuit
Or
Speed Power
Combo
Or
Off Feet
&
Recovery
Speed Power Combo
Lateral Speed Agility Focus
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Warm up – Ladder & Mini Hurdles Lateral series warm Up
Hang Split Power Snatch 8 sets x 3 reps @ 60% 1RM (Explosive)
Lateral resisted march/skip/run & release (Use band or Sled) – 10M resisted then 10-15 M unresisted)
Hang Power Clean 6 sets x 4 reps @60%1RM (Explosive)
Agility drills
Lateral Squat/Reverse Lunge into Step up with Water bag 4 x 6
Lateral plyometrics – Lateral Bound – 2 X 5 ES https://www.youtube.com/watch?v=gjiZLF5S6aA OR Lateral Cone Hops https://www.youtube.com/watch?v=pJKNOYjS8ro
Power Acceleration Focus
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Warm up – hurdle patterns with range of hurdle sizes, hops/jumps
3 position power snatch 8 sets X 3 Reps @ 60%
Starts over 3-5 X 10 – 20 metres from a range of different starting positions (kneeling, Push up, Roll & Go (start on back with head on line), 3
Point, Mountain Climber, Fall and Go)
Clean Pulls 6 sets x 4 reps @ 110% of Clean weight
Harness & Release sprints (Or banded Release Sprints 10M resisted then 10-15 M unresisted)
Jump Squats 4 x 6
Sled Pulls & Prowler Push – BW+ – 4 X 10M