Phase 1 Conditioning
Phase 1 Conditioning
INTRODUCTION (3 SEMANAS)INTRODUCTION (3 SEMANAS)
The focus here is moderate metabolic conditioning with emphasis on
The focus here is moderate metabolic conditioning with emphasis on
large sequence movements encompassing the most core feedback
large sequence movements encompassing the most core feedback
possible. Each day will incorporate 1 main lift to train the athlete
possible. Each day will incorporate 1 main lift to train the athlete
proper sequencing for later phases.
proper sequencing for later phases.
3 movements done back to back
3 movements done back to back
3sets of each Complex
3sets of each Complex
45 second rest between movements
45 second rest between movements
2 minutes between
2 minutes between Complexes
Complexes
Day 1 Phase 1
Day 1 Phase 1
COMPLEX 1
COMPLEX 1
Back Squat (15 Reps)
Back Squat (15 Reps)
High Knee Run (20 seconds)
High Knee Run (20 seconds)
Front Plank and Reach(8 Each Arm)
Front Plank and Reach(8 Each Arm)
COMPLEX 2
COMPLEX 2
Goblet Squat (15 Reps)
Goblet Squat (15 Reps)
Up Downs (10 Reps)
Up Downs (10 Reps)
Single Leg Glute Bridge(10 Each Leg)
Day 2 Phase 1
COMPLEX 1
Dumbell Bench Press(15 Reps)
Push Up Plank and Hold(30 seconds) Resistance Band Speed Pulls(20 Reps)
COMPLEX 2
Bent Over Barbell Row(15 Reps)
Suspended Stability Ball Row and Hold(30 seconds) Push Ups(15-20 Reps)
Day 3 Phase 1
Day 4 Phase 1
COMPLEX 1
Sprint Sprawls(20-30meters)x5 Jump Rope(1 Minute)
Basic Crunch(10 Reps)
COMPLEX 2
Penultimate Jumps(10 Reps) Skater Jumps(10 Each Leg) Superman Holds(30 Seconds)
Day 5 Phase 1
COMPLEX 1
Romanian Deadlift(15 Reps) Body Weight Iso Squat(15 Reps) Med Ball Roman Twist Slow(10 Reps)
COMPLEX 2
Thrusts(15 Reps)
Single Leg Eccentric Step Up(8 Each Leg) Anti-Rotational Band Press(15 Reps)
Day 6 Phase 1
Day 7 Phase 1
MAINTENANCE
Foam Roal(10 minutes minimum) Extended Leg Swings(10 Each Way) Hydrants(10 Each Leg)
2pt Core Activation(10 Each Side) Wall IT Band Stretch(1 minute Each)
Phase 2 Strength
INTRODUCTION (4 SEMANAS)
Both Lower and Upper 1 workouts will utilize higher rep ranges aimed at
maximal muscle hypertrophy, where workouts 2 will be lower r ep
range. This combination of both high and low rep ranges will cause
extraordinary strength gains.
3 movements done back to back
3sets of each Complex
45 second rest between movements
2 minutes between Complexes
COMPLEX 1
Thrusts (12-15 Reps)
Dumbell Reverse Lunge (10 each leg) Med Ball Rotations off Wall(15 Each side)
COMPLEX 2
Front Squats (12-15 Reps)
BOSU single leg glute bridge (10 each leg) Heavy Band Rotations(15 Each Side)
Day 2 Phase 2
COMPLEX 1
Single Arm Dumbell Press (12-15 Reps) Pull Ups (6-10)
Push Up Plank Walk outs(10)
COMPLEX 2
Single Arm Dumbell Row (12-15 Reps) Push Ups (15-20 Reps)
Hanging Hip Tiltls(10)
Day 3 Phase 2
Day 4 Phase 2
COMPLEX 1
Back Squat (5-8 Reps)
Eccentric 1-Leg Squat (8 Each Leg) Med Ball Chops(20 Reps)
COMPLEX 2
Trap Bar or Traditional D/L (5-8) 1 Leg Romanian D/L (10 Each Leg) 4pt Thoracic Mobility(10 Each Side)
Day 5 Phase 2
COMPLEX 1
Military Push Press (5-8 Reps)
Single Arm Dumbell Row (8 Each Arm) Plyo Push Up(10 Reps)
COMPLEX 2
Seated Cable Rows (5-8 Reps)
Single Arm Dumbell Press (10 Each Arm) Pull Ups(Max Out)
Day 6 Phase 2
REST
Day 7 Phase 2
Phase 3 Power
INTRODUCTION (3 SEMANAS)
Power Phase is where the real fun starts! Here is where we develop that
explosion everyone craves. It is important that during this phase, like
every other phase you get your mind wrapped around thinking powerful to
be powerful. Each movement is 100% effort with maximum
recovery between sets.
3 movements done back to back
3sets of each Complex
45 second rest between movements
2 minutes between Complexes
Day 1 Phase 3
COMPLEX 1
Plate Swings(8 Reps) Toe Pops(15 Reps)
Roll Out Sit-Ups(10 Reps)
COMPLEX 2
Hang Cleans(6 Reps) Jump Tucks(10 Reps)
Day 2 Phase 3
COMPLEX 1
Staggered Military Press (6 Reps)
Med Ball Speed Press(10-15 lb ball for 15 reps) Push Up Plank Shoulder Touches(30 fast)
COMPLEX 2
Bent Over Barbell Row (8 Reps) Band Drive Arms(12 Reps)
Karate Kid w/ Orbits(10 each direction)
Day 3 Phase 3
COMPLEX 1
Squats(6 Reps) Box Jumps(5 Reps) Leg Swings(20 Per Leg)
COMPLEX 2
Barbell Reverse Lunge(8 Each Leg) Standing Long Jumps(5 Max Jumps) Scorpion Mobility(6 each way)
Day 4 Phase 3
COMPLEX 1
Deadlifts (6 Reps) Depth Jumps(5 Reps)
Trail Leg Rotations(10 Per Leg)
COMPLEX 2
Power Ups(8 Each Leg)
Goblet Speed Squat(12 Reps)
Phase 4 Peak
INTRODUCTION (2 SEMANAS)
During the peak phase athletes will have 2 days of jump
technique training/dunking for reps. The Peak Phase is
used to refine strength/power gains and maximize CNS
response.
MAXIMUM OUTPUT PER MOVEMENT!
3 movements done back to back
3sets of each Complex
Full Recovery to maintain CNS resposiveness
3-5 minutes between Complexes
Day 1 Phase 4
COMPLEX 1
Single Leg Mini Bounds(20 Meters) Happy Feet(10 Meters)
Single Leg Box Jump(6 Reps Per leg)
COMPLEX 2
Momentum-Less Jump Squat and Hold(8 Reps) Low Hurdle Hops(8 Reps Per leg)
Day 2 Phase 4
COMPLEX 1
30 meter accelerations Skaters 8 Each Way)
Cross Body Spiderman Abs(30 Reps)
AGILITY
6 times for each variation with 30 seconds rest between passes.
2 minutes between variations.
Ladder Doubles Ladder in and outs Ladder In Behinds
Ladder lateral shuffle and sprint out
Day 3 Phase 4
COMPLEX 1
Body weight Rear Foot Elevated(10 Per leg) Jump Tucks 10 Reps
Wipers(10 Reps)
COMPLEX 2
Body Weight 1 Leg RDL (12 Reps) Depth Rebound Jump (8 Reps) Rotational Wall Ball (10 Per Side)
