FRIDAYS: FOLLOWING DAILY WARM-UP

1. DAILY WARM-UP videos posted below
2. Stadium sprints

Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS
REST  2 - 3 MINUTES
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS

3. MJ RUDIMENT x 10 meters
SKIP FOR HEIGHT
SKIP FOR DISTANCE
SINGLE LEG FORWARDS
SINGLE LEG BACKWARDS
DOUBLE LEG FORWARDS
DOUBLE LEG BACKWARDS
LLRR W LOW AMPLITUDES
MEDIALS


4. Weight Training

1. DB Bench Press: 2 x 10, 2 x 8
    Pull-ups or SUPINE PULL-UPS: 4 x 8
2. LUNGE GOOD MORNINGS: 4 x 10 @ 20% Body Weight
    Seated Russian Twist: 3 x 10 w/10 lbs

5. BBALL WORKOUT

THURSDAYS: FOLLOWING DAILY WARM-UP

1. DAILY WARM-UP (VIDEOS POSTED BELOW IN A SEPARATE BLOG)

2. GS BATAAN  6-8 reps each

SINGLE LEG SQUAT
TOE TOUCHES
PUSHUPS
BACK HYPERS
YOGI HAMSTRING LEANS
SIDE UPS
LUNGE GOOD MORNING
ROCKY PUSH UP
LUNGE WALK
PUSH UP TOE WALK
PRONE FLEX KNEE HIP EXT.
DBL LEG EAGLES

3. GS PEDESTAL 5-6 reps each

PRONE, ELBOW STAND, SINGLE LEG RAISE
SUPINE, ELBOW STAND, SINGLE LEG RAISE
PRONE, HAND STAND, SINGLE LEG RAISE
SUPINE, HAND STAND, SINGLE LEG RAISE
LATERAL, ELBOW STAND, SINGLE LEG RAISE
LATERAL, HAND STAND, SINGLE LEG RAISE
PRONE, ELBOW STAND, FLEXED KNEE THIGH LIFT
SUPINE, FLEXED KNEE, HIP LIFT
CRUNCH: LOW REACH
CRUNCH: LOW REACH WITH TWIST

4. Hurdle Mobility

Lateral Alternate Leg Skip (Flex Leg)
Lateral Alternate Leg Skip (Str. Leg)
Hurdle Walkover (Const. Lead Leg)   Do Both R and L
Hurdele Walkover (Alt. Lead Leg)
Over-Under   Do Both R and L

Extras for serious athlete training
2. Small tempo run

Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%
WALK 150 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%,walk 50 meters
Run 100 meters @ 80%
WALK 150 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%

WEDNESDAYS: FOLLOWING DAILY WARM-UP

1A. DAILY WARM-UP (SCROLL DOWN TO WATCH WARM-UP VIDEOS ON BLOG)
1. SPRINTS

3 x 20m sprint (REST 2 MIN AFTER EACH SPRINT)
REST 5 MINUTES
3 x 20m sprint (REST 2 MIN AFTER EACH SPRINT)

2. MJ KILIMANJARO x 8

videos coming soon
STAR JUMPS
180 JUMPS
SPEED SKATER
LINE HOPS
DYNAMIC STEP-UPS
DOUBLE LEG BUTT KICK JUMP

3. WEIGHT TRAINING

1. DB Incline Press: 2 x 10, 2 x 8
    Single Leg DB Row: 4 x 10
2. DB Step-ups: 4 x 10 @ 20% Body Weight
    Standing Russian Twist: 3 x 10 w/10 lbs

4. BBALL WORKOUT

MONDAYS; Following DAILY WARM-UP

1A. WARM-UP (SEE WARM-UP BLOG POST)
1. Sprints
3 x 5 yd sprints         REST ONE MINUTE BETWEEN EACH SPRINT/ 3 MIN. BETWEEN SETS
3 x 10 yd sprints
3 x 15 yd sprints

2. M.J. RUDIMENT x 10m

SKIP FOR HEIGHT
SKIP FOR DISTANCE
SINGLE LEG FORWARDS
SINGLE LEG BACKWARDS
DOUBLE LEG FORWARDS
DOUBLE LEG BACKWARDS
LLRR W LOW AMPLITUDES
MEDIALS


3. WEIGHT TRAINING

1. Bench Press: 2 x 10, 2 x 8
    Supine Pull-ups: 4 x 8
2. DB Squat Press: 4 x 8 @ 20-33% Body Weight
    Standing Wipers: 3 x 10 w/10 lbs

4. BBALL WORKOUT

TUESDAYS; FOLLOWING DAILY WARM-UP

1. Warm-up
2. GS Waterloo x 6-8

PRISONER SQUATS
V-SITS
PUSHUPS
BACK HYPERS W/ TWIST
ROCKET JUMPS
LEG TOSS
ROCKY PUSH UPS
WRESTLERS BRIDGE
COSSACK EXTENSION
CRUNCH SIT-UPS
DECLINE PUSHUPS
PRONE SINGLE LEG HIP EXT.

3. GS Pillar x 6-8

V-SITS
BACK HYPERS
LEG TOSS
WRESTLERS BRIDGE
CRUNCH W/ TWIST
PRONE FLEXED KNEE HIP EXT.
TOE TOUCHES
BACK HYPERS W/ TWIST
L OVERS
SIDE UPS
DBL. LEG EAGLES
LOW LEVEL BICYCLES
PELVIC TILT ISOMETRIC
PELVIC TILT W/ LEG CRUNCH

4. Hurdle Mobility

Lateral Alternate Leg Skip (Flex Leg)
Lateral Alternate Leg Skip (Str. Leg)
Hurdle Walkover (Const. Lead Leg)   Do Both R and L
Hurdele Walkover (Alt. Lead Leg)
Over-Under   Do Both R and L


The following is "extra credit" for more serious athletic training

Short Agilities: x 3 Each

• Square Drill #1
• Square Drill #2
• Square Drill #3
• 60 Yd Shuttle #1
• 
  

 Workout

DAILY WARM-UP DONE EVERRRRYYYYDAYYYYY

DAILY WARM-UP (EVERYDAY)

1. Jog 50 meters, Skip 100m, Side Shuffle Right Lead Leg 50m, Side Shuffle L Lead Leg 50m, Backpedal 50m, Jog 50m. (ADDS UP TO ONE LAP AROUND A TRACK)

2. Dynamic Warmup   20 meters each x 1

A SKIPS
B SKIPS
BUTT KICK
BACKWARD SKIP
BACKWARD RUN
LATERAL SHUFFLE
CROSSOVERS
CARIOKA
LUNGE WALK
POWER SKIP HEIGHT
POWER SKIP DISTANCE

3. Dynamic Flexibility x 10

LEG SWINGS (FRONT & LATERAL)
SCISSORS FRONT
SCISSORS LATERAL
EAGLES
REVERSE EAGLES
MULE KICKS & LEG WHIPS