Day 1 

Total Max Body (TB) Power, NO EQUIPMENT

Instructions

• First do general warm-up for 2-5 minutes, then lightly stretch tight muscles x 2-3 seconds x 5 reps each.
• Do a specific warm-up (e.g. body weight squats, lunges, squat jumps), x 10-15 reps each.
• Complete all sets and reps of Set #1 before continuing to Set #2.
• Rest x 2-3 minutes between sets. Complete x 2 sets total.
• Do 1-2 sets of static stretches on tight muscles x 30’’ each after workout.

Set #1

• Double Leg Lateral Line Jumps x 40 /side
• Burpees with Push-up x 15
• Frog Jumps x 20
• Push-up with Clap x 10
• Single Leg Lateral ‘Skiers’ x 15 /side
• Triangle Push-ups x 10

x 2 Sets

Rest x 2-3’ between sets

Set #2

• V-ups, Legs Straight x 20
• Seated Twists, Feet Up x 20 /side
• Superman’s, Hands Overhead - 30 seconds

x 2 Sets
Rest x 0-20’’ between sets

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Day 2

Field Workout

Instructions

• Set up an ultimate field (x 70 yards field proper, x 25 yard end zones, x 40 yards wide). Try to make the last rep of each set as fast or faster than the first rep.

• A ‘sprint’ is 85-100% of max speed; go at 100% effort (or max speed) for distances 40 yards or shorter (the short side of the field), go 90-95% for 60-100 yards (the long side), and 85-95% for 100-400 yards (2, 3, or 4 sides of the field).

• Rest x 2-3’ between sets. Keep water close by.

Set #1:

Ladder of 40s –

• Rep #1: Sprint x 40 and back x 2, Rest x 30’’
• Rep #2: Sprint x 40 and back x 3, Rest x 60’’
• Rep #3: Sprint x 40 and back x 2

x 3 sets total

Rest x 3’ between reps

Set #2:

• Sprint x 70 yards and back (field length)
• Rest x 30’’ on the line between reps
• x 2 reps total

Set #3:

• Sprint x 100 (field + 1 end zone)
• Jog back in 30’’
• x 2 reps total