Week of July 11

Monday: Agility and Lifting
AM Lift: Lateral
Hang cleans: 3 x 5
Front squats 3 x 5
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Bench press 3 x 8
Single leg deadlifts 3 x 6
Stretch!
Abs
Shuttle runs. Run 15 yards up and back at full speed (= 1 shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest

Tuesday: Anaerobic work
2 x 2 minutes of shuttle runs – set the cones every 5 meters up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and repeat. REPEAT again after your sprint session.

8x10 meter sprints, start with lateral shuffle for 5 m and backpedal for 5m, them sprint 10m
8x20m sprints from the ground with backpedal. Start in push-up position; get up explosively (snap your legs under you) and sprint for 10m, decelerate and backpedal for 10m, end in good athletic position.
6x 40m sprints. Start each sprint every 3 minutes. 40m is the length of the spring but sprint diagonally, with an aggressive push off the outside leg to change direction.
Jog: please toss 6-8 tennis balls on the field and bend over (with good profile and pick up the balls while you sprint.

Wednesday: Agility and lifting
Circuit. Body weight only, no rest between reps, 3 sets, 45 sec rest between sets.
• 24 squats
• 24 forward lunges (12 left, 12 right) (rest 45, repeat x 3)
• 24 lateral lunges (12 left, 12 right) (rest 45, repeat x 3)
• 24 Backward lunges (12 left, 12 right) (rest 45, repeat x 3)
6 squat jumps (rest 45, repeat x 3)
Shuttle runs. Run 15 yards up and back at full speed (= 1 shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest

Thursday: Aerobic
Run and stretch.

Friday: Agility/Lifting
Circuit training: 3 sets 30 seconds, rest 25. Rest 90 seconds between sets using DB or weights
• Push-ups
• Fast squats
• Boxing with dumbbells (10-15 lbs)
• Bent over rows with dumbbell (or use pec-dec machine and face wrong way – face toward the pad)
• Landmines with 45-55lbs
• Abdominal crunches with weight
• Shoulder press with dumbbells
• Push-ups against a wall, explode off the wall (get a good lean)

Saturday:
Anaerobic
2 x 2 minutes of shuttle runs – set the cones every 5 meters up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and repeat. REPEAT again after your sprint session.

10x100m sprints, 3 minute rest between reps
10x15m sprints vary start (up, down, facing left, back, right) and change of direction, walk back recovery
Jog: please toss 6-8 tennis balls on the field and bend over (with good profile and pick up the balls while you sprint.

Sunday: Rest = active rest (listen to your body, if you are tired, just lay around)