DAY 1

Instructions

• For this phase, Day 1 is a 1) Total Body (TB) Power and 2) Cardiovascular (CV) Power II interval run (or bike, elliptical, etc.).

• Before beginning any workout, do either a

  • general warm-up (e.g. cardio) for ~5 minutes,

  • flexibility or dynamic warm-up (e.g. plyos) for ~5 minutes,

  • specific warm-up (e.g. light squats for gym workouts, or sprints at 50-60% effort for track workouts).

Total Body (TB) Power Workout

Level I

Set #1:

• 25 x KB Swings

• 15 x MB Slams

x 3 Sets

Rest x 3’ between sets

Set #2:

• 10 x Bar Front Squat

• 12 x Bar Incline Chest Press

• 15 x DB Alternating Leg Reverse Lunges /leg

• 15 x Single Arm Dumbell (DB) Bent Over Row

x 3 Sets

Rest x 2-3’ between sets

Set #3:

• 20 x Decline Bench Sit-ups

• 15 x Assisted Hanging Knee Raises

• 15 x Weighted Hip Extension

x 3 Sets

Rest x 0-20’’ between sets

Level II

Set #1:

• 5 x Box Jumps

• 15 x MB Slams

• 10 x Bar Front Squat

x 4 Sets

Rest x 3’ between sets

Set #2:

• 12 x Seated DB Overhead Press /arm

• 12 x Bar Romanian Deadlifts

• 15 x Bar Bent Over Row

x 3 Sets

Rest x 2-3’ between sets

Set #3:

• 20 x Weighted Decline Bench Sit-ups

• 15 x Hanging Knee Raises

• 15 x Lateral Crunch on Hip Extension Machine

x 3 Sets

Rest x 0-20’’ between sets

Level III

Set #1:

• 3 x Bar Hang Clean (from floor) with Front Squat

x 5 Sets

Rest x 3’ between sets

Set #2:

• 10 x MB Slams

• 10 x Broad Jumps

• 12 x Bar Overhead Press

• 15 x Bar Alternating Leg Forward Lunges /leg

x 3 Sets

Rest x 2-3’ between sets

Set #3:

• 6 x Alternating Side + Middle Decline Bench Sit-ups

• 15 x Alternating Side  Hanging Knee Raises

• 15 x Weighted Lateral Crunch on Hip Extension Machine /side

x 3 Sets

Rest x 0-20’’ between sets

Cardiovascular Power II – Interval Run

Instructions

• Workouts are ideally done on a track, but can also be done on other cardio equipment (e.g. bike, rower, elliptical, swimming, treadmill).

• Complete a warm-up or any strength or power workouts before cardio, and flexibility and core exercises after cardio.

• A ‘sprint’ indicates a pace 80-85% of your maximum effort (100% being as fast as you can sprint).

Workout

• 4-6 sets of

  • Sprint 30" then jog 30" / Sprint 45" then jog 45" / Sprint 30" then jog 30" 

• Jog x 2-3’ between sets

• Jog x 3-5' cool-down

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DAY 2

Instructions

• Day 2 workouts are x 1-2 sets of Speed I Exercises and a Track workout. If no track is available, repeat the Day 1 cardio workout as an intervals.  Speed exercises can also be done in a ~20-yard area (i.e. gym or flat space).

• A ‘sprint’ indicates an effort of 85-95% (max effort = 100%).

• Before any workout, do either a:

  • general warm-up (e.g. cardio) for ~5 minutes,

  • flexibility or dynamic warm-up (e.g. plyos) for ~5 minutes,

  • specific warm-up (e.g. light squats for gym workouts, or sprints at 50-60% effort for track workouts).

Speed I Exercises

Instructions

• Set up 2 cones 10-15 yards apart in a straight line (males or taller females, ~15 yards). Complete each exercise down and back as indicated.

• Complete 1-2 sets total, with a 2-3’ rest between sets. Rest 10-20’’ every ~3 exercises.

• If doing only Speed, complete x2 sets, but x1 set before a strength or track workout.

Workout

1. Stationary Arm Swings x 1 minute

2.  A-march Walk

3. B-march Walk 

4.  Walking to Jogging Butt Kickers

5. A-March with a Skip (Sprinter’s skips)

6.  B-March with a Skip 

7. Ankling 

8.  Straight-leg Shuffle 

9. 1-2-3 High Knees 

10.  Lateral Skipping 

11. Lunge Position Hold x 30’’ each leg 

Track Workouts

Set #1:

• Sprint x 200 yards

• x 3 reps

• Rest x 2' between reps

Set #2:

• Sprint x 300 yards

• x 2 reps

• Rest x 90’’ between reps

Set #3:

• Sprint x 200 yards

• x 3 reps

• Rest x 3-4' between sets