workout template 1

7/23/2019 Workout Template 1

1/11

Speed Workout (Monday/Wednesday)

Day 1 Monday Week 1 Week 2 Week 3

Dynamic Warm-Up Reps Yards Reps Yards Reps Yards

Hurdle (Skipping) le!i"ilit Sets Reps Sets Reps Sets Reps

Start #eaction Drills Sets Reps Sets Reps Sets Reps

$o%er &ody 'lyometrics Sets Reps Sets Reps Sets Reps

Speed Sets Time Sets Time Sets Time

naero"ic onditioning Sets Reps Sets Reps Sets Reps

Static ore Sets Reps Sets Reps Sets Reps


2/11

gility Workout (*uesday/*+ursday)


gility Warm-Up Reps Yards Reps Yards Reps Yards

Muscular ,nneration Sets Reps Sets Reps Sets Reps

gility Sets Reps Sets Reps Sets Reps

ero"ic onditioning Sets Reps Sets Reps Sets Reps



3/11

Uta+ gility Workout


gility Warm-Up Reps Yards Reps Yards Reps Yards

Muscular ,nneratio Sets Reps Sets Reps Sets Reps

gility Sets Reps Sets Reps Sets Reps

ero"ic onditionin Sets Reps Sets Reps Sets Reps



4/11

Uta+ Speed Workout gility Workout (*uesday/*+ursday)

Day 1 Monday Week 1 Week 2 Week 3 Day 1 Monday Week 1 Week 2 Week 3

Dynamic Warm-Up Reps Yards Reps Yards Reps Yards gility Warm-Up Reps Yards Reps Yards Reps Yards

Jog 1 5 min 1 5 min 1 5 min Ankle Taps

Cocky walk 2 10 2 10 2 10 High nee R!n 1 "oot #$%&'

Ankle Taps 2 10 2 10 2 10 High nee R!n #Side'

High nee (ra) 2 10 2 10 2 10 High nee R!n 2 "eet

*!ad (ra) 2 10 2 10 2 10 Hop Scotch

Skipping tin soldiers 2 10 2 10 2 10 Single+eg Type %riter

Spiderman ,o-ing 2 10 2 10 2 10 .n/.n/!t/!t #$%&'

.nchworm 2 10 2 10 2 10 .n/.n/!t/!t #Side'

Heel to Hamstring 2 10 2 10 2 10 .cky Sh!""le #%ide'

High nee R!n 2 10 2 10 2 10 .cky Sh!""le #*!ick'

!tt ick 2 10 2 10 2 10 Scissors

% +!nge3Twist 2 10 2 10 2 10 Slalom

+ateral S4!at %alking 2 10 2 10 2 10 $orward Crosso-er

A/ %alk3Skip 2 10 2 10 2 10 Carioca

/ %alk3Skip 2 10 2 10 2 10 /Hops

Hurdle (Skipping) le!i"ility Sets Reps Sets Reps Sets Reps Muscular ,nneration Sets Reps Sets Reps Sets Reps

$orward High nee %alko-er -er and ack

Side High nee A)d!ct3Add!ct Side to Side

Side Straight +eg A)d!ct3Add!ct

Start #eaction Drills Sets Reps Sets Reps Sets Reps

High nee Switch gility Sets Reps Sets Reps Sets Reps

Seated Arm Action

+ean $all R!n #5 yards'

&ead +egs

&irt To!ches3Claw

Resisted and R!ns ero"ic onditioning Sets Reps Sets Reps Sets Reps

Tag Sprints #10 yards'

Tow Sprints #10 yards'

$o%er &ody 'lyometrics Sets Reps Sets Reps Sets Reps Static ore Sets Reps Sets Reps Sets Reps

Skater J!mps

T!ck J!mps -er H!rdle w3 Sta)ility


5/11

Split S4!at J!mps

6ower Skips

road J!mpsS4!at J!mps

Toe J!mps

Speed Sets Time Sets Time Sets Time

10 Yard Sprints

20 Yard Sprints

$lying 70 Yard Sprints

naero"ic onditioning Sets Reps Sets Reps Sets Reps

150 Yard Sh!ttle R!n

8 min!te rest

800 Yard Sh!ttle R!n


S!perman Holds

neeling pposites #9ach side'

6rone Hold

)li4!e Hold #9ach side'


6/11

$i.ting Week 1-3

Day 1 *uesday Week 1 Week 2 Week 3 Day 1 *+ursday Week 1 We

Warm-Up Sets #eps Sets #eps Sets #eps Warm-Up Sets #eps Sets

0lympic $i.ts (-1 reps) Reps %t Reps %t Reps %t 0lympic $i.ts (-1 reps) Reps %t Reps

ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t ore $i.t (12-1reps) !2 Reps %t Reps

ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t ore $i.t (12-1reps) !2 Reps %t Reps

u!illary $i.t (12 reps)! Reps %t Reps %t Reps %t u!illary $i.t (12 reps)! Reps %t Reps


7/11

k 2 Week 3

#eps Sets #eps

%t Reps %t

%t Reps %t

%t Reps %t

%t Reps %t


8/11

$i.ting Week 1-3

Day 1 *uesday Week 1 Week 2 Week 3 Day 1 *+ursday Week 1 Week 2 Week 3Warm-Up Sets #eps Sets #eps Sets #eps Warm-Up Sets #eps Sets #eps Sets #eps

Med &all #otational 2: 1 10yds 2 10yds 2 10yds Med &all #otational 2: 1 10yds 2 10yds 2 10yds

Med &all +est 'ass 2: 1 10yds 2 10yds 2 10yds Med &all +est 'ass 2: 1 10yds 2 10yds 2 10yds

Med &all 0er+ead *+ro% 2: 1 10yds 2 10yds 2 10yds Med &all 0er+ead *+ro% 2: 1 10yds 2 10yds 2 10yds

0lympic $i.ts (-1 reps)!2 Reps %t Reps %t Reps %t 0lympic $i.ts (-1 reps)!2 Reps %t Reps %t Reps %t

&& 'us+ 'ress or Uni D& Snatc+ && 'us+ 'ress or Uni D& Snatc+

ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t

lat &enc+ && SS/ lat &enc+ && SS/

Uni D& #o% Uni D& #o%


,nc &enc+ SS/ ,nc &enc+ SS/

$at 'ull Do%n (0er+and) $at 'ull Do%n (0er+and)

u!illary $i.t (12 reps)!2 Reps %t Reps %t Reps %t u!illary $i.t (12 reps)!2 Reps %t Reps %t Reps %t

3 Way Delts 3 Way Delts

url 'ress url 'ress


9/11

$i.ting S+eet Week 1-3

Day 1 Monday Week 1 Week 2 Week 3Warm-Up Sets Dist Sets Dist Sets Dist

Monster Walks 2: 1 10yds 2 10yds 2 10yds


$ateral Walks 2: 1 10yds 2 10yds 2 10yds

0lympic $i.ts ( Reps %t Reps %t Reps %t

Hang 4ump S+r

ore $i.t (12-1 Reps %t Reps %t Reps %t

&& S5uat SS/

#omanian Dead


&& Dead $i.ts S

D& Split S5uats

u!illary $i.t ( Reps %t Reps %t Reps %t

Hamstring url

al. #aise


10/11

Day 1 Wednes Week 1 Week 2 Week 3Warm-Up Sets Dist Sets Dist Sets Dist



$ateral Walks 2: 1 10yds 2 10yds 2 10yds

0lympic $i.ts ( Reps %t Reps %t Reps %t

Hang 4ump S+r


&& S5uat SS/

Hig+ 6nee Step


&& Dead $i.ts S

D& Split S5uats

u!illary $i.t ( Reps %t Reps %t Reps %t

S $eg Hip $i.ts

S $eg al. #ais


11/11

$i.ting S+eet Week 1-3

Day 1 Monday Week 1 Week 2 Week 3 Day 1 Wednesday Week 1 Week 2 Week 3Warm-Up Sets Dist Sets Dist Sets Dist Warm-Up Sets Dist Sets Dist Sets Dist

Monster Walks .%d 2: 1 10yds 2 10yds 2 10yds Monster Walks .%d 2: 1 10yds 2 10yds 2 10yds

Monster Walks "%d 2: 1 10yds 2 10yds 2 10yds Monster Walks "%d 2: 1 10yds 2 10yds 2 10yds

$ateral Walks 2: 1 10yds 2 10yds 2 10yds $ateral Walks 2: 1 10yds 2 10yds 2 10yds

0lympic $i.ts (-1 reps) !2 Reps %t Reps %t Reps %t 0lympic $i.ts (-1 reps) !2 Reps %t Reps %t Reps %t

Hang 4ump S+rug Hang 4ump S+rug


&& S5uat SS/ && S5uat SS/

#omanian Dead $i.t Hig+ 6nee Step Up %/D&


&& Dead $i.ts SS/ && Dead $i.ts SS/

D& Split S5uats D& Split S5uats

u!illary $i.t (12 reps) !2 Reps %t Reps %t Reps %t u!illary $i.t (12 reps) !2 Reps %t Reps %t Reps %t

Hamstring url S $eg Hip $i.ts SS/

al. #aise S $eg al. #aises

workout template 1

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