“The best competition I have is against myself, to become better.” - John Wooden
Sophie: Goals1. Have deeper squat/ hip mobility
2. Increase overall flexibility 3. Gain muscle and gradually be able to lift more so I can see my muscles/tone up, strength my knees, and increase my vertical. 4. Be able to do 10 pull-ups unassisted so that I train and strengthen my knees |
Luke: Goals1. Improve my lower body flexibility so that I protect myself from injury and improve my performance.
2. Decrease my 40yd time by .5 sec so that I am more explosive and and sprint faster. 3. Make max bench 305 (+20#) so that I can throw farther and maintain my overall fitness. 4. Be able to to do 20 pull-ups so that I improve/maintain my functional strength |
Muscular Endurance Tests
Push Ups |
Forearm Plank |
Wall Sit |
Pull Ups |
Side Plank |
4-10-22 L: 42 S: 25 |
4-5-22 L: 5:04 S: 2:01 |
4-19-22 L: 3:34 S: 3:34 |
4-10-22 L: 16 S: 5 (green band) |
4-5-22 L: 1:04 (both) S: 1:10 (L) | 0:42 (R) |
Strength Tests
Squat |
Deadlift |
Clean |
Bench |
TGU 3RM |
L: 45# S: 25# |
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Aerobic Capacity Tests
Mile Run |
400m Run |
200m Sprint |
40yd Dash |
Value |
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Month One |
Hey guys! I've just programmed Mobility and Strength this week as I'm assuming no conditioning while you're in track? Let me know if that's incorrect and I'll adjust in the following weeks. Thanks! - Coach Alysa
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MOBILITY PRESCRIPTION
Foam Roll (FR) Glutes, Quads, Adductors (at least 1:00 each) WARM UP 10 Wall Squats 10 Bootstrappers 20 Feet Elevated Single Leg Glute Bridges (10R/10L) 20 Single Leg Box Squats 20 Kneeling Adductor Rocks (10R/10L) 10 Wall Squats 3 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. 10 Contralateral Planks (total) 1:00 Elevated Pigeon (0:30 each side) |
TESTING
Forearm Plank Side Plank, R. Side Plank, L. (record times in comments) STRENGTH E5MOM: 5 Rounds Increase Squat weight each round if possible. 6 Front Squats @ 3:0:x:0 (record highest weight in comments) >4 High 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) |
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MOBILITY PRESCRIPTION
Overhead Press Prep 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 1:00 - 2:00 PVC Bench Shoulder Mob 1:00 - 2:00 LxB Trap Smash 1:00 - 2:00 LxB Pec Smash WARM UP 10 Wall Slides* *Sit against the wall and bring your arms overhead while trying to maintain contact with your elbows and backs of your hands 10 Shoulder Taps 5 Inch Worms + Push Up 10 Empty Barbell Strict Press 0:20 Hollow Hold 6 Tempo Barbell Strict Press @ 3:0:x:0* *on all overhead presses, make sure you are bracing your core tight and keeping your ribs pulled down! Lock in your lower back and make sure that doesn't move at all. 6 Half Get Ups (3R/3L) 2 Turkish Get Ups (1R/1L) 6 Turkish Get Ups (increase weight) (3R/3L) |
TESTING
3RM Turkish Get Up (has to be on able to be done on each side!) STRENGTH E5MOM: 5 Rounds 6 Tempo Strict Press @ 3:0:x:0 Lower down 3 seconds and press up as quickly as you can after tapping shoulders. >12 DB Push Press @ a moderate weight (looking for speed) >14 Half Get Ups (7R/7L) @ 3RM TGU weight (-5# if too heavy) >0:30 Hollow Hold |
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MOBILITY PRESCRIPTION
FR or Smash (with a mobility ball) Hamstrings FR Quads FR Calves WARM UP 1:00 Jump Rope 10 Hollow Hold + Banded Lat Pulls 5 Empty BB RDL 5 Empty BB High Pulls 5 Empty BB Hang Cleans 20 Banded Post Rows All at tempo: 3:0:x:0 3 Light RDL 3 Light High Pulls 3 Light Hang Cleans |
STRENGTH
E3MOM: 7 Rounds 6 Tempo Hang Cleans @ 3:0:x:0 (3 seconds on the way down, no pause at your knees, up as quick as you can!) >12 DB Alternating Hang Snatch >12 TRX (or) Slider Body Saws >12 TRX (or) Slider Hamstring Curls |
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MOBILITY PRESCRIPTION
10 Wall Slides LxB Trap Smash LxB Pec Smash WARM UP 10 Shoulder Taps 10 Forearm Scap Push Ups 5 DB Cuban Press 10 Band Y's 10 Wall Slides Potentiation Warm Up 3 Rounds 20 TRX Rows or Ring Rows or Banded Post Rows 0:30 Hollow Hold 0:30 Side Plank, R. 0:30 Side Plank, L. |
TESTING
Push Ups (1 Minute) (record modifications if any) Strict Pull Ups (record the band used if any) STRENGTH E4MOM: 6 Rounds 6 Pull Ups @ 2:0:0:0 >20 Banded Post Rows >10 Renegade Rows (R + L = 1) >40 Banded Palloff Press (20R/20L) |
GREAT JOB ON WEEK 1!
Week 2
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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: 3 Rounds 10 Rear Foot Elevated Split Squats (RFESS) (5R/5L) @ 3:0:x:0 >10 Split Lunges >10 Kneeling Med Ball Lunge Pushes* *Sophie these are what we did the one day for the basketball workout! E2MOM: 3 Rounds 10 Tempo Lateral Lunges (5R/5L) @ heavy kettlebell or dumbbell >10 Lateral Low Box Jumps (5R/5L) >12 Exchange Lunges @ light KB or DB EMOM: 5 Rounds 4 Half Get Ups (2R/2L) 6 Plank Drag Thrus (R + L = 1) 8 V Ups |
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MOBILITY PRESCRIPTION
LxB Pec Smash LxB Trap Smash WARM UP 10 Shoulder Taps 10 Forearm Scap Push Ups 5 DB Cuban Press 10 Band Y's 10 Wall Slides 1 Eccentric Chin Up (lower down as slowly as you possibly can) |
STRENGTH
E4MOM: 6 Rounds 3/10 Chin Ups (3 Sophie/10 Luke) >10 Gunslingers (Kettlebell's are ideal, but dumbbells are fine) >20 Banded Palloff Press (10R/10L) >10 Physioball Pikes >20 Phyisoball Body Saws |
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MOBILITY PRESCRIPTION
FR or Smash (with a mobility ball) Hamstrings FR Quads FR Calves WARM UP 1:00 Jump Rope 5 DB Cuban Press 10 Hollow Hold + Banded Lat Pulls 5 Empty BB RDL 5 Empty BB High Pulls 5 Empty BB Hang Cleans 20 Light Bridged Floor Press All at tempo: 3:0:x:0 3 Light RDL 3 Light High Pulls 3 Light Hang Cleans |
STRENGTH
E4MOM: 6 Rounds 5 Tempo Hang Cleans @ 3:0:x:0 (increase weight slightly from last week) >10 Box Jumps, Single Leg Landing (5R/5L) >15 Slider Hamstring Curls >10 Heavy Bridged Floor Press >AMRAP Push Ups (with remaining time) Record load and total push ups in comments |
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MOBILITY PRESCRIPTION
Foam Roll (FR) Glutes, Quads, Adductors (at least 1:00 each) WARM UP 10 Wall Squats 10 Bootstrappers 20 Feet Elevated Single Leg Glute Bridges (10R/10L) 20 Single Leg Box Squats 20 Kneeling Adductor Rocks (10R/10L) 10 Wall Squats 3 Rounds 3 Front Squats @ 3:0:x:0 (3 seconds down, up quick) Start with empty barbell, increase weight gradually each round. 5 Seated Box Jumps Increase height each round if possible. 10 Contralateral Planks (total) 1:00 Elevated Pigeon (0:30 each side) |
STRENGTH
E5MOM: 5 Rounds 5 Front Squats @ 3:0:x:0 (increase weight slightly from week 1) >3 Weighted Seated Box Jumps (hold light dumbbells in your hands) >3 Unweighted Seated Box Jumps >12 Heavy Touch & Go Kettlebell Deadlifts >1:00 Farmer's Carry (from last Deadlift) |
Week 3
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MOBILITY PRESCRIPTION
LxB Pec Smash 3 Way Banded Upper Body Stretch WARM UP 5 Inch Worms 20 T-Spine Reach (10R/10L) Potentiation Warm Up 15 Banded Tricep Pull Downs 15 Light DB Bench Press 0:30 Bear Hold |
TESTING
Max Time Wall Sit (record score in comments) STRENGTH E3MOM: 6 Rounds 6 Tempo Bench Press @ 3:0:x:0 >6/12 Plyo Push Ups* *use a band if necessary! >12-16 Single Arm Seated Bottoms Up Press (split reps between sides) >AMRAP Hollow Rocks with remaining time |
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MOBILITY PRESCRIPTION
Hip Flexor Smash (2:00 each side) Wall Quad Stretch (2:00 each side) WARM UP 10 Light Kettlebell Deadlifts 10 Light Kettlebell High Pulls (Upright Rows) 10 Light American Kettlebell Swings 10 Single Leg KB RDL (5R/5L) 5 Inch Worms 0:20 Superman 5 PVC Good Mornings 10 Kettlebell Deadlifts (increase weight) 10 Kettlebell High Pulls 10 American Kettlebell Swings 10 SL KB RDL (5R/5L) Warm Up Deadlift weight in 3-4 sets |
STRENGTH
E4MOM: 6 Rounds 6 Tempo Deadlifts @ 3:0:x:0 Lower the bar back down to the ground for 3 seconds. >3 Reaction Double Hurdle Hops into Box Jump One of you go at a time, tell your partner any combo of "right" or "left". For example, Luke, tell Sophie "right, right, left" - Sophie, listen to all three directions, and then complete them as quickly as you can. Immediately jump onto the box after you complete the directions. Complete 3 of these, and then switch. >12 American Kettlebell Swings >24 Kneeling Banded Horizontal Rotations (12R/12L) Record deadlift weight in comments. |
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MOBILITY PRESCRIPTION
10 Wall Slides LxB Trap Smash LxB Pec Smash WARM UP 10 Shoulder Taps 10 Forearm Scap Push Ups 5 DB Cuban Press 10 Band Y's 10 Wall Slides Potentiation Warm Up 3 Rounds 20 TRX Rows or Ring Rows or Banded Post Rows 0:30 Hollow Hold 0:30 Side Plank, R. 0:30 Side Plank, L. |
TRENGTH
E4MOM: 6 Rounds 5 Pull Ups @ 2:0:0:0 (Luke do weighted pull ups) >20 Single Arm DB Row (10R/10L) >4 Turkish Get Ups (2R/2L) >20 Single Arm Sit Ups (10R/10L) |
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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
E4MOM: 3 Rounds 10 Pause RFESS (5R/5L) @ 2:2:x:0 >10 Kneeling Med Ball Lunge Pushes (5R/5L) >10 Med Ball Cleans >3 (4 Hurdle Icky Shuffle) into Box Jump Complete the Icky Shuffle 4 times then do 1 box jump. Complete this combo 3 times. EMOM: Survival 0:20 Forearm Plank 10 + 2 Butterfly Sit Ups* *add to BFSU each round |
Week 4
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MOBILITY PRESCRIPTION
LxB Pec Smash 3 Way Banded Upper Body Stretch WARM UP 10 Forearm Scap Push Ups 5 DB Cuban Press 5 Inch Worms 20 T-Spine Reach (10R/10L) Potentiation Warm Up 15 Banded Tricep Pull Downs 15 Light DB Bench Press 0:30 Bear Hold Warm Up Sets for Bench Press Testing 5 Easy Reps 5 Moderate-Easy Reps 3 Moderate Reps 3 Hard Reps |
TESTING
1-3RM Bench Press (record weight and reps in comments!) MAKE SURE YOU HAVE A SPOTTER FOR THIS STRENGTH E2MOM: 7 Rounds 5/10 Eccentric Push Ups @ 3:0:x:0 Lower down for 3 seconds, tap chest and explode up. >16 Single Arm Push Press (8R/8L) >16Single Arm DB Hang Snatch (8R/8L) |
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MOBILITY PRESCRIPTION
FR or Smash (with a mobility ball) Hamstrings FR Quads FR Calves WARM UP 1:00 Jump Rope 5 DB Cuban Press 10 Hollow Hold + Banded Lat Pulls 5 Empty BB RDL 5 Empty BB High Pulls 5 Empty BB Hang Cleans Potentiation Warm Up 12 Weighted Glute Bridges 24 Feet Elevated Single Leg Glute Bridges (12R/12L) 0:30 Bear Hold Warm Up Sets for Hang Clean Testing 5 Easy Reps 5 Moderate-Easy Reps 3 Moderate Reps 3 Hard Reps |
TESTING
1-3RM Hang Clean (record weight and reps in comments!) MAKE SURE YOU ARE TESTING ON A SURFACE WHERE YOU ARE ABLE TO DROP THE BAR (Bar should have bumper plates) EMOM: 10 Rounds 3 Deadlifts @ 1-3RM Hang Clean Weight 3 Box Jumps |
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MOBILITY PRESCRIPTION
Running or Jumping Prep - LxB Plantar Fascia Roll - LxB Alt Calf/Achilles Stretch - Foam Roll Calves - Orb Hamstrings - LxB + Kettlebell Psoas Smash WARM UP 300m Run (or) Row Running Warm Up - A-Marches - B-Marches - A-Skips - B-Skips - Hip Closers - Hip Openers - Frankensteins - Ankle Hugs to Lateral Lunges - Leg Swings 300m Run |
TESTING
40yd Dash Timed Mile Record times in comments. BONUS WORK 4 x 400m @ mile pace 200m Jog between reps |
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MOBILITY PRESCRIPTION
Quad Foam Roll Adductor Foam Roll LxB + Kettlebell Psoas Smash WARM UP 10 Wall Squats 10 World’s Greatest Stretch (5R/5L) 10 Bootstrappers 10 Reverse Drop Lunges 20 Kneeling Adductor Rocks (10R/10L) 10 Wall Squats Warm Up Sets for Front Squat Testing 5 Easy Reps 5 Moderate-Easy Reps 3 Moderate Reps 3 Hard Reps |
TESTING
1-3RM Front Squat MAKE SURE YOU HAVE A SPOTTER OR ARE TESTING ON A SURFACE WHERE YOU ARE ABLE TO DROP THE BAR (Bar should have bumper plates) Record weight in comments. EMOM: Survival 1 + 1 DB Complex - Devil's Press - DB Thruster - DB Front Squat COACHES NOTES Complete one devil's press, 1 thruster, and 1 front squat. Then in the next minute complete 2 of each. Continue this until you can't finish the work in the minute. |
