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Stage 2 Phase 1

The document outlines a four-week training program focused on total body strength, speed, and work capacity. Each week consists of three workout days with dynamic warm-ups, speed and power exercises, and strength training circuits. The program progressively increases the intensity and volume of exercises over the four weeks.

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cfyd.josegarciaa
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387 views12 pages

Stage 2 Phase 1

The document outlines a four-week training program focused on total body strength, speed, and work capacity. Each week consists of three workout days with dynamic warm-ups, speed and power exercises, and strength training circuits. The program progressively increases the intensity and volume of exercises over the four weeks.

Uploaded by

cfyd.josegarciaa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Phase 1 - Week 1

Day 1 - Total Body Focus


Dynamic Warm Up

Speed & Power

1. Linear Pogos - 2 x 10 yards

2. Power Skips - 2 x 20 yards

3.A. Broad Jump - 2 x 4

3.B. Ground Starts - 2 x 20 yards

4.A. Med Ball Slam - 2 x 8

4.B. Box Jumps - 2 x 4

Strength

1.A. Goblet Squat - 3 x 6 (Pause 2 seconds at bottom)

1.B. Chin Ups - 3 x Max Reps

2.A. Plank Walkouts - 3 x 8

2.B. DB Farmer Carry - 3 x 40 yards

3.A. Buddy Hamstring Curls - 3 x 8

3.B. Plank - 3 x 30 seconds


Phase 1 - Week 1
Day 2 - Total Body Focus
Dynamic Warm Up

Speed & Power

1. Lateral Pogo Jumps - 2 x 10 yards each direction

2. Carioca Shuffle - 2 x 20 yards

3.A. Lateral Broad Jumps - 2 x 4 each side

3.B. Lateral Shuffle - 2 x 10 seconds (cones set at 5 yards apart)

4.A. Med Ball Side Toss - 2 x 4 each side

4.B. Pro Shuttle - 2 x 1 each side

Strength

1.A. Hand Release Push Ups - 3 x 6

1.B. Walking Lunge - 3 x 8 each side

2.A. Inverted Row - 3 x Max Reps

2.B. Suitcase Carry - 3 x 25 yards each arm

3.A. Iso SL Hip Thrust - 3 x 10 seconds each

3.B. Lateral Plank Walk - 3 x 10 yards each direction


Phase 1 - Week 1
Day 3 - Work Capacity
Dynamic Warm Up

Speed & Power

1. Jump Rope - 3 minutes

2. Tempo Sprints - 4 x 50 yards

Circuit - 5 Minute Running Clock

3.A. Squat Jumps - 10 reps

3.B. Burpee Broad Jump - 10 reps

3.C. Sit Ups - 10 reps

Circuit - 5 Minute Running Clock

4.A. Box Jumps - 10 reps

4.B. Bear Crawl - 20 yards

4.C. Flutter Kicks - 10 each leg


Phase 1 - Week 2
Day 1 - Total Body Focus
Dynamic Warm Up

Speed & Power

1. Linear Pogos - 2 x 10 yards

2. Power Skips - 2 x 20 yards

3.A. Broad Jump - 3 x 4

3.B. Ground Starts - 3 x 20 yards

4.A. Med Ball Slam - 3 x 8

4.A. Box Jumps - 3 x 4

Strength

1.A. Goblet Squat - 3 x 8 (Pause 2 seconds at bottom)

1.B. Chin Ups - 3 x Max Reps

2.A. Plank Walkouts - 3 x 10

2.B. DB Farmer Carry - 3 x 40 yards

3.A. Buddy Hamstring Curls - 3 x 8

3.B. Plank - 3 x 30 seconds


Phase 1 - Week 2
Day 2 - Total Body Focus
Dynamic Warm Up

Speed & Power

1. Lateral Pogo Jumps - 2 x 10 yards each direction

2. Carioca Shuffle - 2 x 20 yards

3.A. Lateral Broad Jumps - 3 x 4 each side

3.B. Lateral Shuffle - 3 x 10 seconds (cones set at 5 yards apart)

4.A. Med Ball Side Toss - 3 x 4 each side

4.B. Pro Shuttle - 3 x 1 each side

Strength

1.A. Hand Release Push Ups - 3 x 8

1.B. Walking Lunge - 3 x 10 each side

2.A. Inverted Row - 3 x Max Reps

2.B. Suitcase Carry - 3 x 25 yards each arm

3.A. Iso SL Hip Thrust - 3 x 10 seconds each

3.B. Lateral Plank Walk - 3 x 10 yards each direction


Phase 1 - Week 2
Day 3 - Work Capacity
Dynamic Warm Up

Speed & Power

1. Jump Rope - 3 minutes

2. Tempo Sprints - 4 x 50 yards

Circuit - 5 Minute Running Clock

3.A. Squat Jumps - 10 reps

3.B. Burpee Broad Jump - 10 reps

3.C. Sit Ups - 10 reps

Circuit - 5 Minute Running Clock

4.A. Box Jumps - 10 reps

4.B. Bear Crawl - 20 yards

4.C. Flutter Kicks - 10 each leg


Phase 1 - Week 3
Day 1 - Total Body Focus
Dynamic Warm Up

Speed & Power

1. Linear Pogos - 2 x 10 yards

2. Power Skips - 2 x 20 yards

3.A. Broad Jump - 4 x 4

3.B. Ground Starts - 4 x 20 yards

4.A. Med Ball Slam - 4 x 8

4.A. Box Jumps - 4 x 4

Strength

1.A. Goblet Squat - 3 x 10 (Pause 2 seconds at bottom)

1.B. Chin Ups - 3 x Max Reps

2.A. Plank Walkouts - 3 x 10

2.B. DB Farmer Carry - 3 x 40 yards

3.A. Buddy Hamstring Curls - 3 x 8

3.B. Plank - 3 x 30 seconds


Phase 1 - Week 3
Day 2 - Total Body Focus
Dynamic Warm Up

Speed & Power

1. Lateral Pogo Jumps - 2 x 10 yards each direction

2. Carioca Shuffle - 2 x 20 yards

3.A. Lateral Broad Jumps - 4 x 4 each side

3.B. Lateral Shuffle - 4 x 10 seconds (cones set at 5 yards apart)

4.A. Med Ball Side Toss - 4 x 4 each side

4.B. Pro Shuttle - 4 x 1 each side

Strength

1.A. Hand Release Push Ups - 3 x 10

1.B. Walking Lunge - 3 x 10 each side

2.A. Inverted Row - 3 x Max Reps

2.B. Suitcase Carry - 3 x 25 yards each arm

3.A. Iso SL Hip Thrust - 3 x 10 seconds each

3.B. Lateral Plank Walk - 3 x 10 yards each direction


Phase 1 - Week 3
Day 3 - Work Capacity
Dynamic Warm Up

Speed & Power

1. Jump Rope - 3 minutes

2. Tempo Sprints - 4 x 50 yards

Circuit - 5 Minute Running Clock

3.A. Squat Jumps - 10 reps

3.B. Burpee Broad Jump - 10 reps

3.C. Sit Ups - 10 reps

Circuit - 5 Minute Running Clock

4.A. Box Jumps - 10 reps

4.B. Bear Crawl - 20 yards

4.C. Flutter Kicks - 10 each leg


Phase 1 - Week 4
Day 1 - Total Body Focus
Dynamic Warm Up

Speed & Power

1. Linear Pogos - 2 x 10 yards

2. Power Skips - 2 x 20 yards

3.A. Broad Jump - 4 x 4

3.B. Ground Starts - 4 x 20 yards

4.A. Med Ball Slam - 4 x 8

4.A. Box Jumps - 4 x 4

Strength

1.A. Goblet Squat - 3 x 12 (Pause 2 seconds at bottom)

1.B. Chin Ups - 3 x Max Reps

2.A. Plank Walkouts - 3 x 12

2.B. DB Farmer Carry - 3 x 40 yards

3.A. Buddy Hamstring Curls - 3 x 8

3.B. Plank - 3 x 30 seconds


Phase 1 - Week 4
Day 2 - Total Body Focus
Dynamic Warm Up

Speed & Power

1. Lateral Pogo Jumps - 2 x 10 yards each direction

2. Carioca Shuffle - 2 x 20 yards

3.A. Lateral Broad Jumps - 4 x 4 each side

3.B. Lateral Shuffle - 4 x 10 seconds (cones set at 5 yards apart)

4.A. Med Ball Side Toss - 4 x 4 each side

4.B. Pro Shuttle - 4 x 1 each side

Strength

1.A. Hand Release Push Ups - 3 x 12

1.B. Walking Lunge - 3 x 12 each side

2.A. Inverted Row - 3 x Max Reps

2.B. Suitcase Carry - 3 x 25 yards each arm

3.A. Iso SL Hip Thrust - 3 x 15 seconds each

3.B. Lateral Plank Walk - 3 x 10 yards each direction


Phase 1 - Week 4
Day 3 - Work Capacity
Dynamic Warm Up

Speed & Power

1. Jump Rope - 3 minutes

2. Tempo Sprints - 4 x 50 yards

Circuit - 5 Minute Running Clock

3.A. Squat Jumps - 10 reps

3.B. Burpee Broad Jump - 10 reps

3.C. Sit Ups - 10 reps

Circuit - 5 Minute Running Clock

4.A. Box Jumps - 10 reps

4.B. Bear Crawl - 20 yards

4.C. Flutter Kicks - 10 each leg

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