Body Weight
Body Weight
Body Weight
Sprint Training
1. Sprint 4x50 yards
Core Training
1. 5 Minute Core Shred
Week 1
Day 4 - Gym Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20
Plyometrics Training
1. Squat Jumps 2x15
2. Lateral Skater Hops 2x12
Strength Training
1. Push-up 3x10
2. Bulgarian Split Squat 2x10
3. Eccentric Pull-up 2x8
4. Glute Bridge March 2x20
5. Standing Tibialis Raise 2x20
6. Single Leg Calf Raise 2x20 each leg
Week 2
Day 1 - Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20
1. Push-up x8
2. Lunge Quick Switch x20
3. Rapid Response Lateral Line Jumps x20 Seconds
4. Air Squat x15
5. Bird Dog x12
Sprint Training
1. Sprint 4x50 yards
Core Training
1. 5 Minute Core Shred
Week 2
Day 4 - Gym Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20
Plyometrics Training
1. Squat Jumps 2x15
2. Lateral Skater Hops 2x12
Strength Training
1. Push-up 3x10
2. Bulgarian Split Squat 2x10
3. Eccentric Pull-up 2x8
4. Glute Bridge March 2x20
5. Standing Tibialis Raise 2x20
6. Single Leg Calf Raise 2x20 each leg
Week 3
Day 1 - Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20
1. T-Push-up x8
2. Curtsy Lunge x20
3. Rapid Response Forward & back Line Jumps x20 Seconds
4. Squat Jump Crossover Complex x10
5. Supine Leg Lift x20
Sprint Training
1. Sprint 6x50 yards
Core Training
1. 5 Minute Core Shred
Week 3
Day 4 - Gym Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20
Plyometrics Training
1. 180 Squat Jumps 2x15
2. Reverse Lunge Sprinter Jump 2x12 Each Leg
Strength Training
1. Push-up 3x12
2. Bulgarian Split Squat 2x12
3. Eccentric Pull-up 2x8
4. Glute Bridge March 2x20
5. Standing Tibialis Raise 2x20
6. Single Leg Calf Raise 2x20 each leg
Week 4
Day 1 - Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20
1. T-Push-up x8
2. Curtsy Lunge x20
3. Rapid Response Forward & back Line Jumps x20 Seconds
4. Squat Jump Crossover Complex x10
5. Supine Leg Lift x20
Sprint Training
1. Sprint 6x50 yards
Core Training
1. 5 Minute Core Shred
Week 4
Day 4 - Gym Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20
Plyometrics Training
1. 180 Squat Jumps 2x15
2. Reverse Lunge Sprinter Jump 2x12 Each Leg
Strength Training
1. Push-up 3x12
2. Bulgarian Split Squat 2x12
3. Eccentric Pull-up 2x8
4. Glute Bridge March 2x20
5. Standing Tibialis Raise 2x20
6. Single Leg Calf Raise 2x20 each leg