“The best competition I have is against myself, to become better.” - John Wooden
Goals
Goal #1: Eliminate distractions.
Goal #2: Stay consistent.
Goal #3:
Goal #2: Stay consistent.
Goal #3:
Muscular Endurance Tests
Push Ups |
Forearm Plank |
Wall Sit |
INVBBR |
Side Plank |
Dead Hang |
5-4-22 20 M |
5-2-22 1:12 |
Value |
5-11-12 12 |
5-2-22 L: 0:36 | R: 1:01 |
5-11-12 36.4 |
Strength Tests
Squat |
Deadlift |
Clean |
Bench |
TGU 3RM |
Value |
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Aerobic Capacity Tests
Mile Run |
400m Run |
200m Sprint |
40yd Dash |
Value |
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Month One |
Channing, welcome to your program! This first week is going to be a lot of youtube video watching and getting used to how your program works. If you have any questions or feedback, feel free to drop that in the comments (furthest tab on the right).
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MOBILITY PRESCRIPTION
Always do each of the movements in your mobility prescription for at least 0:45 each (on both sides). Foam Roll (FR) Glutes FR Quads FR Adductors WARM UP 2 Rounds 20 Single Leg Box Squats 20 Kneeling Adductor Stretch (10R/10L) 2 Rounds 10 Wall Squats 5 Bootstrappers 20 Feet Elevated Single Leg Glute Bridges (10R/10L) 2 Rounds 3 Front Squats @ 3:0:x:0 (3 seconds down, up quick) Start with empty barbell, increase weight gradually each round. 3 Box Jumps Increase height each round. 1:00 Elevated Pigeon (0:30 each side) |
TESTING
Forearm Plank* Side Plank, R.** Side Plank, L. (record times in comments) *Forearm plank - if your form starts to feel gross, just be done! No point in holding bad form and hanging on your ligaments and joints to get a few more seconds on your score. **Side plank: just hold in the upright position for as long as possible, don't drop your hips like Dr. Jo is :) STRENGTH E5MOM: 5 Rounds Increase Squat weight each round if possible. 6 Front Squats @ 3:0:x:0 (record highest weight in comments) >4 Box Jumps >12 Heavy Touch & Go Kettlebell Deadlifts (record weight in comments) You can cycle these faster than in the video >1:00 Farmer's Carry (from last Deadlift) |
COACHES NOTES
E5MOM stands for Every 5 Minutes on the Minute. Set up your phones timer somewhere you can see it, and hit start. Complete the 6 Front Squats, 4 Box Jumps, 12 KB Deadlifts, and 1:00 Farmer's Carry within the 5 minutes. Whatever time you have left is your rest. At 5:00 on the timer, repeat. At 10:00, repeat. And so on, until 25 minutes (5 rounds).
E5MOM stands for Every 5 Minutes on the Minute. Set up your phones timer somewhere you can see it, and hit start. Complete the 6 Front Squats, 4 Box Jumps, 12 KB Deadlifts, and 1:00 Farmer's Carry within the 5 minutes. Whatever time you have left is your rest. At 5:00 on the timer, repeat. At 10:00, repeat. And so on, until 25 minutes (5 rounds).
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MOBILITY PRESCRIPTION
10 Foam Roll Wall Slides 1:00 - 2:00 Lat Foam Roll 1:00 T-Spine Foam Roll 5 x 3 T-Spine Sit Ups WARM UP 2:00 Jump Rope 2 Rounds 10 Wall Slides 10 Shoulder Taps (R + L = 1) 2 Inch Worms 10 Light Dumbbell Strict Press 6 Half Get Ups (3R/3L) 2 Turkish Get Ups (1R/1L) 10 Double Under Attempts |
TESTING
Push Ups* *how many can you get in 1:00? Record total in comments, as well as if you went modified (knees down). Your chest must touch the floor on each rep, and your arms need to come back to fully straight, for the rep to count!! "SPRING BREAK UP" 0:00 - 10:00 Jump Rope* *EMOM: 10 Double Unders For every mistake complete: 2 Push Ups 10:00 - 15:00 20 Double Unders 5 DB Strict Press 15:00 - 20:00 0:30 Side Plank* *divide between sides however you'd like 5 DB Strict Press Score = no score! Just sweat and have fun ;) |
COACHES NOTES
Jump rope is super good for soccer and basketball players because it helps you have better control over your feet and overall coordination! It also can be very frustrating to learn, so depending on where you're at with jump rope, this workout will either be fun or frustrating. Regardless, try and take it for what it is, do the work, and get through! Looking forward to hearing how it goes :)
Every minute, complete (or attempt if you're still learning them) 10 double unders.
Jump rope is super good for soccer and basketball players because it helps you have better control over your feet and overall coordination! It also can be very frustrating to learn, so depending on where you're at with jump rope, this workout will either be fun or frustrating. Regardless, try and take it for what it is, do the work, and get through! Looking forward to hearing how it goes :)
Every minute, complete (or attempt if you're still learning them) 10 double unders.
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MOBILITY PRESCRIPTION
FR or Smash (with a mobility ball) Hamstrings FR Quads FR Calves WARM UP 250m Run @ 50% 7ea Rotator Cuff Alphabet 10 PVC Pass Thrus 10 Shoulder Taps 250m Run @ 75% 10 PVC Good Mornings 10 Forearm Scap Push Ups 2 Rounds 20 Banded Post Rows 20 Feet Elevated Glute Bridges (FEGB) 3 Burpees 5 Box Jumps 7 Kettlebell Swings |
“FATAL ATTRACTION”
1200m Run for Time Rest 3:00 7 Minute Time Cap 12, 10, 8, 6, 4, 2 Kettlebell Swings Burpee Box Jumps Score = Run Time + Part II Time (record in comments) CORE SUCCESS-ORRY EMOM: 4 Rounds (8 minutes total) M1: 0:30 Bear Hold M2: AMRAP Lemon Squeeze Score = Lemon Squeezes (record in comments) |
COACHES NOTES
This workout reads as: complete a 1200m run as fast as you can! Rest 3:00. Then, complete 12 kettlebell swings, 12 burpee box jumps, 10 kettlebell swings, 10 burpee box jumps, and so on, until you end with 2 OR until 7 minutes is up. After "Fatal Attraction", take as much time as you need to rest and then complete, a 0:30 bear hold (accumulate the time within a minute), use the remainder of the minute as rest, then in the second minute complete as many lemon squeezes as you can. Continue this for 4 rounds (8 minutes total).
This workout reads as: complete a 1200m run as fast as you can! Rest 3:00. Then, complete 12 kettlebell swings, 12 burpee box jumps, 10 kettlebell swings, 10 burpee box jumps, and so on, until you end with 2 OR until 7 minutes is up. After "Fatal Attraction", take as much time as you need to rest and then complete, a 0:30 bear hold (accumulate the time within a minute), use the remainder of the minute as rest, then in the second minute complete as many lemon squeezes as you can. Continue this for 4 rounds (8 minutes total).
Week 2
NUTRITION CHALLENGE
Macronutrients are the three main types of nutrients that make up food, they are proteins, fats, and carbs. Food is also made up of micronutrients (vitamins and minerals), which also make up food. We want to choose foods that are high in micronutrients, and get healthy macronutrients in balance. For you as a young active athlete (and don't over think this too much now), should be shooting for roughly around 20% of your calories (we use this term as a unit of measurement, nothing more nothing less) from fat, 55% from carbs, and 35% from protein.
Protein = 4 calories per gram
Fat = 9 calories per gram
Carbohydrates = 4 calories per gram
Download the document below for a little mini guide on what foods to be eating, and what foods to be limiting. Your challenge is to sub foods that you normally eat on the "limit" list with foods on the "eat" list, this week!
Macronutrients are the three main types of nutrients that make up food, they are proteins, fats, and carbs. Food is also made up of micronutrients (vitamins and minerals), which also make up food. We want to choose foods that are high in micronutrients, and get healthy macronutrients in balance. For you as a young active athlete (and don't over think this too much now), should be shooting for roughly around 20% of your calories (we use this term as a unit of measurement, nothing more nothing less) from fat, 55% from carbs, and 35% from protein.
Protein = 4 calories per gram
Fat = 9 calories per gram
Carbohydrates = 4 calories per gram
Download the document below for a little mini guide on what foods to be eating, and what foods to be limiting. Your challenge is to sub foods that you normally eat on the "limit" list with foods on the "eat" list, this week!
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MOBILITY PRESCRIPTION
10 Wall Slides LxB Pec Smash LxB Trap Smash T-Spine Foam Roll 10 Wall Slides WARM UP 250m Run @ 50% 7ea Rotator Cuff Alphabet 10 PVC Pass Thrus 250m Run @ 75% 10 PVC Good Mornings 10 Forearm Scap Push Ups 2 Rounds 10 Shoulder Taps (R + L = 1) 20 Banded Post Rows 20 Feet Elevated Glute Bridges (FEGB) 10 Kettlebell Swings |
TESTING
Dead Hang* *literally how long can you hang from a pull up bar, feet off the ground, without dropping? (record total time in comments) Inverted Barbell Rows (record number of reps in comments) Set a barbell up in the rig, or use the smith machine, to knee height. When we retest, we'll set the bar up to knee height again. Pull your chest to the bar (sports bra line) and make sure it touches for the rep to count! STRENGTH EMOM: 4 Rounds 3 Inverted Barbell Rows @ 3:0:x:0 You can set the bar a bit higher for these so they feel easier than when you did the strict test. It should feel like you could do 1, maaaayyybeee 2, more reps. “LAZY MOUNTAIN” E5MOM: 3 Rounds 300m Run 7 DB Renegade Rows (R + L = 1) 21 Kettlebell Swings 3 Rounds for Time 200m Run 7 DB Renegade Rows (R + L = 1) 15 Butterfly Sit Ups* 21 Russian Kettlebell Swings *be mindful not to round your back on these, keep your chest tall, use your arms to help throw your body forward Score = total work time |
COACHES NOTES
It looks like we have a lot going on today, but really in total this all (including mobility) should only take you can hour. The testing should take ~5 minutes (between set up and everything), the strength will take you 5-6, but is only 4 minutes of work, and Lazy Mountain is a 20 - 25 minute workout.
"Lazy Mountain" reads as: in 5 minutes complete a 300m run, 7 DB renegade rows, and 21 kettlebell swings, use the remaining time to rest, and then complete again 3 more times. Record the time you worked in each E5MOM. Then, after your last rest, go right into 3 rounds for time of everything you just did, but subtracting 100m from the run and adding med ball butterfly sit ups in!
It looks like we have a lot going on today, but really in total this all (including mobility) should only take you can hour. The testing should take ~5 minutes (between set up and everything), the strength will take you 5-6, but is only 4 minutes of work, and Lazy Mountain is a 20 - 25 minute workout.
"Lazy Mountain" reads as: in 5 minutes complete a 300m run, 7 DB renegade rows, and 21 kettlebell swings, use the remaining time to rest, and then complete again 3 more times. Record the time you worked in each E5MOM. Then, after your last rest, go right into 3 rounds for time of everything you just did, but subtracting 100m from the run and adding med ball butterfly sit ups in!
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MOBILITY PRESCRIPTION
Quad Foam Roll Calves Foam Roll WARM UP 50 Single Unders Unbroken 10 Wall Squats 75 Single Unders Unbroken 4 World’s Greatest Stretch (2R/2L) 10 Bootstrappers 10 Reverse Lunges 100 Single Unders (or) 25 Double Unders 5 Modified Push Ups 0:30 Bear Hold 5 Inch Worms 125 Single Unders (or) 50 Double Unders 5 Push Ups 10 Single Arm Weighted Reverse Lunges (5R/5L) |
STRENGTH
E3MOM: 4 Rounds 12 RFESS (6R/6L) @ 3:1:0:0 >10 Split Lunges >0:20 Forearm Plank “SUPERSUIT” 5 Rounds for Time 50 Double Unders (or 100 Single Unders) 14 - 2 Single Arm Weighted Reverse Lunges (each side) @ 26# 10 Push Ups Score = total time |
COACHES NOTES
Strength: Complete 6 Rear Foot Elevated Split Squats on each side, going down for a count of 3, holding at the bottom for a count of 1, and no pause at the top. Complete 10 Split Lunges total.
"Supersuit" is designed to take about 14-18 minutes. Each round, subtract 2 reps of the Single Arm Weighted Reverse Lunges (on each side), meaning in round 1 you'll complete 14, then in round 2 you'll complete 12, in round 3 you'll complete 10, and you'll end with 6 on each side. The number of double or single unders and push ups stay the same each round. Try to move efficiently between movements and take minimal breaks!
Strength: Complete 6 Rear Foot Elevated Split Squats on each side, going down for a count of 3, holding at the bottom for a count of 1, and no pause at the top. Complete 10 Split Lunges total.
"Supersuit" is designed to take about 14-18 minutes. Each round, subtract 2 reps of the Single Arm Weighted Reverse Lunges (on each side), meaning in round 1 you'll complete 14, then in round 2 you'll complete 12, in round 3 you'll complete 10, and you'll end with 6 on each side. The number of double or single unders and push ups stay the same each round. Try to move efficiently between movements and take minimal breaks!
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WARM UP
200m Jog @ 50% effort 10 Box Step Ups @ 20" 10 Light DB Cuban Press 3 Inch Worms 200m Run @ 75% effort 0:20 Straight Arm Ring Hold 12 Light Bottoms Up Press (6R/6L) 10 Light DB Push Press 10 Light DB Alternating Hang Snatch 3 Banded Dips @ 3:0:x:0 |
STRENGTH
E3MOM: 4 Rounds 6 Banded Dips @ 3:0:x:0 >12 Bottoms Up Press (6R/6L) >0:20 Hollow Hold “BRING THE MADNESS” E3MOM: Survival 150 + 25m Run 10 Alternating Box Step Ups @ 20" 5 DB Push Press @ 25# 10 DB Alternating Hang Snatch @ 25# Score = rounds + reps |
COACHES NOTES
Every 3 minutes complete 150m Run (adding 25m each round), 10 Alternating Box Step Ups, 5 DB Push Press, and 10 DB Alt Hang Snatch (total). Continue this till you cannot complete the work in time.
Running Guide:
Round 1: 150m (.10)
Round 2: 175m (.11)
Round 3: 200m (.13)
Round 4: 225m (.14)
Round 5: 250m (.16)
Round 6: 275m (.17)
Round 7: 300m (.19)
Round 8: you’re still going?!
Movement Notes
Every 3 minutes complete 150m Run (adding 25m each round), 10 Alternating Box Step Ups, 5 DB Push Press, and 10 DB Alt Hang Snatch (total). Continue this till you cannot complete the work in time.
Running Guide:
Round 1: 150m (.10)
Round 2: 175m (.11)
Round 3: 200m (.13)
Round 4: 225m (.14)
Round 5: 250m (.16)
Round 6: 275m (.17)
Round 7: 300m (.19)
Round 8: you’re still going?!
Movement Notes
- 150m Run > 30 Double Unders > 30 Box Step Ups
- (when adding) 25m Run > 10 Double Unders > 10 Box Step Ups
Week 3
NUTRITION CHALLENGE
Make one healthy meal this week that is around 20% healthy fats, 55% healthy carbs, and 35% healthy protein. Send me a picture!
Make one healthy meal this week that is around 20% healthy fats, 55% healthy carbs, and 35% healthy protein. Send me a picture!
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MOBILITY PRESCRIPTION
Kettlebell Psoas Release LxB Plantar Fascia LxB Calves/Achilles Stretch Foam Roll Quads Foam Roll Glutes 4:00 Wall Quad Stretch (2:00R/2:00L) 4:00 Elevated Contract/Relax Pigeon (2:00R/2:00L) WARM UP 10 Alternating Box Step Ups 0:20 Dead Hang 5 Inch Worms 10 Alternating DB Box Step Ups @ 15# (two weights) 5 DB Cuban Press* *Use light weight and go slower than in the video. 5 Easy Banded Chin Ups 10 Quad Stretch 10 DB Hang Snatch @ 15 - 25# |
TESTING
Max Time Wall Sit (record score in comments) “3 DAY KIND OF SORE” 20 Minute Time Cap 6 Rounds 30 Alternating DB Box Step Ups @ 15# 6 - 1 Chin Ups 1:00 + 0:10 Wall Sit 6 - 1 DB Hang Snatch (each side) @ 25# Score = total time or rounds and reps finished |
COACHES NOTES
This workout reads as complete 30 alternating box step ups holding two 15# DB's, then complete 6 chin ups, then a 1:00 wall sit, then 8 DB hang snatch (adjust weight if 25# is too heavy to maintain good form) on each side. The next round, complete the 30 step ups again and then complete one less chin up (5), and add 10 seconds to the wall sit (1:10), and one less hang snatch on each side (5). Continue this pattern until you end with 1 chin up, 1:50 wall sit, and 1 hang snatch on each side.
Per usual, report score in comments!
This workout reads as complete 30 alternating box step ups holding two 15# DB's, then complete 6 chin ups, then a 1:00 wall sit, then 8 DB hang snatch (adjust weight if 25# is too heavy to maintain good form) on each side. The next round, complete the 30 step ups again and then complete one less chin up (5), and add 10 seconds to the wall sit (1:10), and one less hang snatch on each side (5). Continue this pattern until you end with 1 chin up, 1:50 wall sit, and 1 hang snatch on each side.
Per usual, report score in comments!
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MOBILITY PRESCRIPTION
FR Calves FR Hamstrings 3-Way Banded Lower Body Stretch WARM UP 0:30 Jump Rope 10 Unbroken Double Unders 0:30 Jump Rope 10 Reverse Drop Lunges 4 Inch Worms 0:20 Jump Rope 20 Unbroken Double Unders 0:20 Jump Rope 10 Leg Swings 0:10 Jump Rope 30 Unbroken Double Unders 0:10 Jump Rope |
"SMOOTH CRIMINAL"
50, 40, 30, 20, 10 Double Unders Butterfly Sit Ups Rest 3:00 4 Rounds for Time 250m Run (.15 on treadmill) 5 Lateral Burpee Plate Hop Overs 10 Body Raises 15 Heavy Russian KB Swings @ 35# Score = total time ( - rest) COACHES NOTES Part one reads as 50 double unders, 50 butterfly sit ups, 40 double unders, 40 bfsu... down to 10 of each. Then rest 3:00 and complete 4 rounds of the last four movements. If the 35# KB on swings feels too light, level up! |
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MOBILITY PRESCRIPTION
Overhead Press Prep WARM UP 10 Cal Bike @ 50% effort 10 Forearm Scap Push Ups 5 DB Cuban Press 5 Light Strict Press 10 PVC Pass Throughs 12 Cal Bike @ 75% 5 Moderate Strict Press 10 PVC Good Mornings 14 Cal Bike @ 100% Potentiation Warm Up 3 Rounds 20 Light Overhead Tricep Extensions 20 Light Russian KB Swings 20 Empty Barbell or Dumbbell Bench Press |
STRENGTH
E1:30MOM: 6 Rounds 5 Tempo Bench Press @ 3:0:x:0 “RIPTIDE” 4 Rounds 2:00 Work 0:30 Max Effort Bike 24 Bosu Plank Press Ups AMRAP Burpees 2:00 Work 0:30 Max Effort Bike 12 Push Press AMRAP Ring Hold (go to 42 seconds in video)* *if rings aren't available to you, do a Hollow Hold instead 2:00 Rest Score = total burpees + seconds of ring hold |
Week 4
NUTRITION CHALLENGE
Coming soon.
Coming soon.
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MOBILITY PRESCRIPTION
Foam Roll Hamstrings & Quads WARM UP 10 Alternating Box Step Ups @ 20" 10 Alternating Hip Bridge Marches 5 Inch Worms 10 Sherpa Carry* Alternating Box Step Ups *carry a plate on your back like a backpack 10 Russian Kettlebell Swings 10 Empty Barbell Romanian Deadlifts 10 Leg Swings 10 Sherpa Carry Alternating Box Step Ups @ 25# 10 American (overhead) Kettlebell Swings @ 25-35# 10 Slider Mountain Climbers 10 Body Saws |
STRENGTH
E2MOM: 5 Rounds 5 Pause Romanian Deadlift @ 3:3:x:0 >20 Alternating Hip Bridge Marches “NON-CAFE CORTADA” 50 Sherpa Carry Alternating Box Step Ups @ 25# 50 Russian Kettlebell Swings @ 35-45# 50 Slider Mountain Climbers (R+L = 1) 50 Sherpa Carry Alternating Box Step Ups 50 Body Saws 50 American Kettlebell Swings @ 25-35# 50 Sherpa Carry Alternating Box Step Ups Score = total time COACHES NOTES If you don't have sliders, you can use a towel or two. |
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MOBILITY PRESCRIPTION
Overhead Press Prep WARM UP 3:00 Jog 7ea Rotator Cuff Alphabet 10 Band Y’s 5 DB Cuban Press 10 PVC Pass Thrus 2 Rounds 1 Strict Dip (you can use a band!) 3 Burpee Box Step Ups 6 Empty BB Strict Press 9 Double Unders |
STRENGTH
E2MOM: 5 Rounds 5 Strict Press* *you can also do this with dumbbells instead if you don't want to use a barbell, just make sure you are keeping your core tight and ribs down the entire time as you do these! Your spine should not move at all, your arms are the only things moving. >7 Banded Plyo Push Ups “THE BAD GUY” 4 Rounds 2:00 Work 150m Run (0.10 on treadmill) 5 Strict Dips 5 Burpee Box Jump Overs AMRAP Double Unders 2:00 Rest Then… Accumulate 2:00 of a Hollow Hold* *every break = 2 Burpees Score = double unders (from Part I) - burpees (from Part II) |
COACHES NOTES
"The Bad Guy" is 4 Rounds of 2:00 of work (the run, dips, burpee box jump overs and then accumulate as many double unders as you can with the remaining time). This is a sprint! After the 2:00 of work, you get 2:00 of rest. Repeat this for 4 rounds total. Then, after your last 2:00 rest, accumulate 2:00 of hollow hold. Make sure your low back is glued into the ground the entire time! Every time you have to break, complete 2 burpees before continuing.
"The Bad Guy" is 4 Rounds of 2:00 of work (the run, dips, burpee box jump overs and then accumulate as many double unders as you can with the remaining time). This is a sprint! After the 2:00 of work, you get 2:00 of rest. Repeat this for 4 rounds total. Then, after your last 2:00 rest, accumulate 2:00 of hollow hold. Make sure your low back is glued into the ground the entire time! Every time you have to break, complete 2 burpees before continuing.
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MOBILITY PRESCRIPTION
Foam Roll Calves Foam Roll Quads Foam Roll Hamstrings Foam Roll Lats WARM UP 200m Jog Running Warm Up 10 Forearm Scap Push Ups 10 Ring Rows or TRX Rows 10 PVC Good Mornings 10 Knee Hugs to World's Greatest |
EMOM: 6 Rounds
5 Tempo Pendlay Rows @ 3:0:0:0 Lower down for 3 seconds, tap and come up off the ground quick. “STANDING IN RAIN” 300m Run 25 Ring (or) TRX Rows 25 Lemon Squeezes 25 Body Raises 600m Run 50 American Kettlebell Swings 50 Butterfly Sit Ups 300m Run 25 Ring Rows 25 Lemon Squeezes 25 Body Raises Score = total time |
