Week 4 Athletic Performance Training Video Home Page Phase 4: Performance WeekFollow Warm-Up Activities on the Warm-Up Page Follow Warm-Up Activities on the Warm-Up Page Follow Warm-Up A
Trang 1Week 4 Athletic Performance Training Video Home Page Phase 4: Performance Week
Follow Warm-Up Activities on the Warm-Up Page Follow Warm-Up Activities on the Warm-Up Page Follow Warm-Up Activities on the Warm-Up Page Follow Warm-Up Activities on the Warm-Up Page
Perform the Following 10 Minute AMRAP (As many rounds
as possible) Rest 3-5 minutes between AMRAPS
Set-Up: Set up 5 objects (boxes/hurdles) (1-1.5 yds apart) as seen below.
Set-Up: Set up 4 cones in a s uare, all 10yards apart Set up
a 5th cone in the middle of the s uare Set-Up: Find 3 objects (two objects >6" in height & one >12- 20" in height to use as a hurdle & set-up as seen below.
EMOM: 10 Minutes
Even Minutes: 10 "180 S uat Jumps
Rest 3 Minutes After Emom Rest 60 seconds between reps & 1-2 minutes between sets.
EMOM: 10 Minutes Set 1 Right Foot First: S/L Hop Over Hurdle - Skater Hop to Left
- S/L Hop Over Hurdle - Skater Hop to Right - Hop - Skater Hop - Hop - Skater Hop
Perform 6 reps of each drill both directions. Even Minutes: 10 Alternating Lunge Jumps
Perform 4 reps of each drill both directions (20 total) Rest 60 seconds between reps & 2 minutes between sets. Odd Minutes: 10 S/L Switches + Toe Touches
Rest 45 seconds between reps & 1-2 minutes between sets. Set 1 Left Leg Only: Single Leg Balance (Hold for :10
seconds) + Hurdle Hop (Hold landing for :5sec) Rest 3 Minutes After Emom Set 2 Left Foot First: S/L Hop Over Hurdle - Skater Hop to Left -
S/L Hop Over Hurdle - Skater Hop to Right - Hop - Skater Hop - Hop - Skater Hop
Set 2 M Drill #2: Sprint - Backpedal - Sprint - Turn & Sprint Set 2 Right Leg Only: Single Leg Balance (Hold for :10
seconds) + Hurdle Hop (Hold landing for :5sec) 50 Flutter Kicks.
Set 4 M Drill #4: Sprint - shu le - turn & shu le - turn & sprint Set 3 Left Leg Only: Single Leg Balance (Hold for :10
seconds) + Hurdle Hop into 10yard Sprint :60 Seconds of Planks III) ESD - RSA
Rest/Water Break 2-3 minutes Football Sprints with Maximum Rest (FSmax) Rest/Water Break 3-5 minutes Set 4 Right Leg Only: Single Leg Balance (Hold for :10
seconds) + Hurdle Hop into 10yard Sprint III) ESD - LSD Perform on sidewalk/street/yard/field/etc
neighborhood/ ield/etc based on your level.
Set Up: Set up 4 cones in the listed distance below Sprint Intervals (Perform on sidewalk/street/yard/field) **BE EXPLOSIVE ON THE HURDLE HOPS**
Set-Up: Set up 4 cones, 10 yards apart, 30 yards in total Rest/Water Break 3-5 minutes Beginner: 22 minute run
Perform the following exercises in pairs THIS WEEK FIND AN
OB ECT TO USE AS WEIGHT (BACKPACK w/ BOOKS, WATER exercises with an *
Advanced: 33 minute run
number of reps, per set, sprinting over the distance listed below
Rest the time listed between reps & 2mins between sets Exercise Sets Reps Rest RPE End of Session
Set 1 Sprint 30 yards; rest 30 seconds x6 Reps Total 1a) Burpees 3 x 20 Go to 1b 8 KEY:
Set 2 Sprint 20 yards; rest 20 seconds x6 Reps Total 1b) Side Plank 3 x :25sec ea :60 sec 7.5 BW = Body WeightAMRAP = As many rounds as possible Rest the time listed between reps & 3mins between sets
Set 3 Sprint 10 yards; rest 10 seconds x6 Reps Total 2a) OH Walking Lunge* 3 x 10 ea leg Go to 2b 7.5 S/L = Single Leg RPE = Rate of perceived exertion Set 1 5 yard Sprints x10 reps Rest :30 secs between reps
Rest/Water Break 3-5 minutes 2b) Broad Jumps 3 x 10 :60 sec 7.5 S/A = Single Arm ISO = hold at the bottom of the movement Set 2 15 yard Sprints x8 reps Rest :45 secs between reps
IV) BW Strength Training 3a) S/L RDL + Knee Drive 3 x 10 ea leg Go to 3b 7.5 s = seconds Set 3 25 yard Sprints x4 reps Rest :60 secs between reps Perform the following exercises in pairs THIS WEEK FIND AN
OB ECT TO USE AS WEIGHT (BACKPACK w/ BOOKS, WATER UG)
ANYTHING CAN USE USED AS WEIGHT Use weight for exercises
with an *
3b) Downdog + Push-Up 3 x 20 :60 sec 8 ea./leg = each leg each = each side
Perform Each exercise for 1 Minute
Circuit #1 - Do all 4 exercises in a row then rest :60 sec IV) ESD - Tempo
1a) Plank w/ Leg Raise 3 x :45 secs Go to 1b 7.5 Perform the Following (4 reps total) Perform the run
around your neighborhood/ ield/street/sidewalk/etc.
Rest 1-2 Minutes after each Round No Rest between Exercises
1d) Lateral Lunge* 3 x 10 each leg :60 sec 7.5 Activity: 2 min all out effort run, (high speed run), try to
cover a distance of 400m (1/4mile) during the 2mins
2) 1:5:1 S uats (+ iso hold) 1:00 1:00 1:00
2a) In-Line Lunge* 3 x 12 each leg Go to
2b) Push-Ups + Shoulder Taps 3 x 25 total Go to
2c) Supermans 3 x 15 each Go to
2d 7.5 BW = Body WeightAMRAP = As many rounds as possible 6) Prone Swimmers 1:00 1:00 1:00
S/L = Single Leg RPE = Rate of perceived exertion ea./leg = each leg each = each side BW = Body Weight AMAP = As many as possible
Notes
Contact Information
Designed by Anthony Mack, MS, CSCS
Professor of Kinesiology at Charleston Southern University
NSCA Certified Strength & Condtioning Coach
Athletic Performance Training Video Page Email: anthonyjmack.87@gmail.com