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Channing

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“The best competition I have is against myself, to become better.” - John Wooden

Goals

Goal #1: Eliminate distractions.
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

Aerobic Capacity Tests

Mile Run
400m Run
200m Sprint
40yd Dash
Value
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Month One

  • W1: Day 1
  • W1: Day 2
  • W1: Day 3
  • W1: Comments
  • Close
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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).
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).
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.
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).

Week 2

  • W2: Day 1
  • W2: Day 2
  • W2: Day 3
  • W2: Comments
  • Close
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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!
nutritionhacks.png
File Size: 566 kb
File Type: png
Download File

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!
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!
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
  • 150m Run  > 30 Double Unders > 30 Box Step Ups
  • (when adding) 25m Run > 10 Double Unders > 10 Box Step Ups

Week 3

  • W3: Day 1
  • W3: Day 2
  • W3: Day 3
  • W3: Comments
  • Close
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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!
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!
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!
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

  • W4: Day 1
  • W4: Day 2
  • W4: Day 3
  • W4: Comments
  • Close
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NUTRITION CHALLENGE
Coming soon.
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.
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.
​MOBILITY PRESCRIPTION
Foam Roll Calves
Foam Roll Quads
Foam Roll Hamstrings
Foam Roll Lats

WARM UP

200m Jog
​Running Warm Up
  • A-Marches
  • B-Marches
  • A-Skips
  • B-Skips
  • Hip Closers
  • Hip Openers
  • Frankensteins

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

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