THE SPRINTS

ACCELERATIONS

• Low-grade hills (7 degrees or less)
• Med ball toss sprints
• Sled runs (light enough so that you only slow down 10-15%)
• Partner resisted runs (light enough so that you only slow down 10-15%)
• Falling starts
• 3pt
• 4pt
• Block starts

MAX VELOCITY/TOP SPEED

• Ins-and outs with 40 meter build up (in 10-out 5- in 10)
• Flying sprints with 40 meter build up  (top speed portion 10-30 meters)
• 40-60 meter sprints

Jumps:

LOW-MID INTENSITY-TWO LEGS

• Box jumps
• Vertical jump
• Seated vertical jump
• Broad jump
• Standing rim grab from furthest away
• Running vertical jump
• Running rim grab from furthest away

MID-HIGH INTENSITY-TWO LEGS

• Long jump into vertical jump (measure highest touch or distance or both)
• Box jump w/ shock jump
• Continuous long jumps 5
• Depth jumps

ONE LEG JUMPS

• Running one leg for highest touch Running one leg for distance
• Standing six bound
• Running six bound
• Continuous one leg hops for distance 5

Olympic lifting progressions:

Clean:

• Front squat
• Power shrug from the hang
• High pull from the hang
• Power shrug
• Power high pull
• Power clean from the hang
• Power clean

Snatch:

• Overhead squats
• Snatch power shrug from the hang
• Snatch high pull from the hang
• Snatch power shrug
• Snatch high pull
• Hang power snatch
• Power snatch

Jerk:

• Standing barbell press
• Push press
• Power jerk
• Split jerk

Max Effort lower body:

• Full squat
• Parallel squat
• Box squat
• 2” above parallel box squat
• Front squat
• Dead lift
• Partial dead lift (two inches below knee)
• Trap bar dead lift

One leg assistance:

• Bulgarian squats w/ db’s
• Bulgarian squats w/ bb
• Split squats w/ db’s
• Split squats w/ bb
• Lunges w/db’s
• Lunges w/bb
• Step-ups w/db’s
• Step-ups w/bb
• Pistol squats

Heavy abdominal:

• Weighted sit-ups
• Weighted knee ups
• Weighted sit-ups w/ 5 second pause at hardest point
• Cable crunches
• Ab wheel

Dynamic Effort Lower Body:

*All can be done with no weight, barbells or dumbbells
+All can be done with a pause at the bottom

• Box squat
• Squat
• Full jump squat
• Half jump squat
• Bulgarian one leg jumps
• Jumping split squats
• Jumping step-ups
• Jumping pistols

High CNS posterior chain assistance:

• RDL w/ bb
• RDL w/db’s
• Good mornings
• Glute ham raise

Core throws:

• Seated med ball side throws
• Standing med ball side throws

Max Effort Upper Body: 

BACK:

• Pull-up
• One arm db row (start with weak arm first)
• Barbell low row
• Chin up
• T-bar row

FRONT:

• Bench press
• Incline bench press
• Standing shoulder press
• Floor press
• 2 board press
• 3 board press

High CNS opposing ME:

• Same as the max effort lifts

Bicep:

• Straight bar curl
• EZ curl
• DB curl

High CNS Tricep:

*Curl bar or straight bar can be used

• Close grip bench press with 2 boards
• Close grip bench press
• Decline skull crusher
• Weighted dips

Light tricep:

• Tricep pushdowns
• Rope pushdowns
• DB skull crushers
• Dips

Rotator cuff/Face pulls/OH shrugs:

• Dumbbell internal
• Dumbbell external
• Internal with band
• External with band
• Rope face pull
• Barbell overhead shrug

Plyo pushups:

• From any heights

Dynamic Effort Upper Body Lifts:

• Bench press
• Med ball chest throws

Grip:

*All can be done for time or distance      

• Farmers walk
• Holds (either dumbbell or barbell)
• Grippers
• Pinch grip holds

Upper Body Front rep out (no more than 15 reps)

• DB incline bench press
• DB bench press
• Incline bench press
• Bench press
• Dips

Upper Body Back rep out (no more than 15 reps)

• Pull-ups
• Chin-ups
• One arm db row
• Barbell low row
• T-bar row