7/23/2019 Workout Template 1
1/11
Speed Workout (Monday/Wednesday)
Day 1 Monday Week 1 Week 2 Week 3
Dynamic Warm-Up Reps Yards Reps Yards Reps Yards
Hurdle (Skipping) le!i"ilit Sets Reps Sets Reps Sets Reps
Start #eaction Drills Sets Reps Sets Reps Sets Reps
$o%er &ody 'lyometrics Sets Reps Sets Reps Sets Reps
Speed Sets Time Sets Time Sets Time
naero"ic onditioning Sets Reps Sets Reps Sets Reps
Static ore Sets Reps Sets Reps Sets Reps
7/23/2019 Workout Template 1
2/11
gility Workout (*uesday/*+ursday)
Day 1 Monday Week 1 Week 2 Week 3
gility Warm-Up Reps Yards Reps Yards Reps Yards
Muscular ,nneration Sets Reps Sets Reps Sets Reps
gility Sets Reps Sets Reps Sets Reps
ero"ic onditioning Sets Reps Sets Reps Sets Reps
Static ore Sets Reps Sets Reps Sets Reps
7/23/2019 Workout Template 1
3/11
Uta+ gility Workout
Day 1 Monday Week 1 Week 2 Week 3
gility Warm-Up Reps Yards Reps Yards Reps Yards
Muscular ,nneratio Sets Reps Sets Reps Sets Reps
gility Sets Reps Sets Reps Sets Reps
ero"ic onditionin Sets Reps Sets Reps Sets Reps
Static ore Sets Reps Sets Reps Sets Reps
7/23/2019 Workout Template 1
4/11
Uta+ Speed Workout gility Workout (*uesday/*+ursday)
Day 1 Monday Week 1 Week 2 Week 3 Day 1 Monday Week 1 Week 2 Week 3
Dynamic Warm-Up Reps Yards Reps Yards Reps Yards gility Warm-Up Reps Yards Reps Yards Reps Yards
Jog 1 5 min 1 5 min 1 5 min Ankle Taps
Cocky walk 2 10 2 10 2 10 High nee R!n 1 "oot #$%&'
Ankle Taps 2 10 2 10 2 10 High nee R!n #Side'
High nee (ra) 2 10 2 10 2 10 High nee R!n 2 "eet
*!ad (ra) 2 10 2 10 2 10 Hop Scotch
Skipping tin soldiers 2 10 2 10 2 10 Single+eg Type %riter
Spiderman ,o-ing 2 10 2 10 2 10 .n/.n/!t/!t #$%&'
.nchworm 2 10 2 10 2 10 .n/.n/!t/!t #Side'
Heel to Hamstring 2 10 2 10 2 10 .cky Sh!""le #%ide'
High nee R!n 2 10 2 10 2 10 .cky Sh!""le #*!ick'
!tt ick 2 10 2 10 2 10 Scissors
% +!nge3Twist 2 10 2 10 2 10 Slalom
+ateral S4!at %alking 2 10 2 10 2 10 $orward Crosso-er
A/ %alk3Skip 2 10 2 10 2 10 Carioca
/ %alk3Skip 2 10 2 10 2 10 /Hops
Hurdle (Skipping) le!i"ility Sets Reps Sets Reps Sets Reps Muscular ,nneration Sets Reps Sets Reps Sets Reps
$orward High nee %alko-er -er and ack
Side High nee A)d!ct3Add!ct Side to Side
Side Straight +eg A)d!ct3Add!ct
Start #eaction Drills Sets Reps Sets Reps Sets Reps
High nee Switch gility Sets Reps Sets Reps Sets Reps
Seated Arm Action
+ean $all R!n #5 yards'
&ead +egs
&irt To!ches3Claw
Resisted and R!ns ero"ic onditioning Sets Reps Sets Reps Sets Reps
Tag Sprints #10 yards'
Tow Sprints #10 yards'
$o%er &ody 'lyometrics Sets Reps Sets Reps Sets Reps Static ore Sets Reps Sets Reps Sets Reps
Skater J!mps
T!ck J!mps -er H!rdle w3 Sta)ility
7/23/2019 Workout Template 1
5/11
Split S4!at J!mps
6ower Skips
road J!mpsS4!at J!mps
Toe J!mps
Speed Sets Time Sets Time Sets Time
10 Yard Sprints
20 Yard Sprints
$lying 70 Yard Sprints
naero"ic onditioning Sets Reps Sets Reps Sets Reps
150 Yard Sh!ttle R!n
8 min!te rest
800 Yard Sh!ttle R!n
Static ore Sets Reps Sets Reps Sets Reps
S!perman Holds
neeling pposites #9ach side'
6rone Hold
)li4!e Hold #9ach side'
7/23/2019 Workout Template 1
6/11
$i.ting Week 1-3
Day 1 *uesday Week 1 Week 2 Week 3 Day 1 *+ursday Week 1 We
Warm-Up Sets #eps Sets #eps Sets #eps Warm-Up Sets #eps Sets
0lympic $i.ts (-1 reps) Reps %t Reps %t Reps %t 0lympic $i.ts (-1 reps) Reps %t Reps
ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t ore $i.t (12-1reps) !2 Reps %t Reps
ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t ore $i.t (12-1reps) !2 Reps %t Reps
u!illary $i.t (12 reps)! Reps %t Reps %t Reps %t u!illary $i.t (12 reps)! Reps %t Reps
7/23/2019 Workout Template 1
7/11
k 2 Week 3
#eps Sets #eps
%t Reps %t
%t Reps %t
%t Reps %t
%t Reps %t
7/23/2019 Workout Template 1
8/11
$i.ting Week 1-3
Day 1 *uesday Week 1 Week 2 Week 3 Day 1 *+ursday Week 1 Week 2 Week 3Warm-Up Sets #eps Sets #eps Sets #eps Warm-Up Sets #eps Sets #eps Sets #eps
Med &all #otational 2: 1 10yds 2 10yds 2 10yds Med &all #otational 2: 1 10yds 2 10yds 2 10yds
Med &all +est 'ass 2: 1 10yds 2 10yds 2 10yds Med &all +est 'ass 2: 1 10yds 2 10yds 2 10yds
Med &all 0er+ead *+ro% 2: 1 10yds 2 10yds 2 10yds Med &all 0er+ead *+ro% 2: 1 10yds 2 10yds 2 10yds
0lympic $i.ts (-1 reps)!2 Reps %t Reps %t Reps %t 0lympic $i.ts (-1 reps)!2 Reps %t Reps %t Reps %t
&& 'us+ 'ress or Uni D& Snatc+ && 'us+ 'ress or Uni D& Snatc+
ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t
lat &enc+ && SS/ lat &enc+ && SS/
Uni D& #o% Uni D& #o%
ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t
,nc &enc+ SS/ ,nc &enc+ SS/
$at 'ull Do%n (0er+and) $at 'ull Do%n (0er+and)
u!illary $i.t (12 reps)!2 Reps %t Reps %t Reps %t u!illary $i.t (12 reps)!2 Reps %t Reps %t Reps %t
3 Way Delts 3 Way Delts
url 'ress url 'ress
7/23/2019 Workout Template 1
9/11
$i.ting S+eet Week 1-3
Day 1 Monday Week 1 Week 2 Week 3Warm-Up Sets Dist Sets Dist Sets Dist
Monster Walks 2: 1 10yds 2 10yds 2 10yds
Monster Walks 2: 1 10yds 2 10yds 2 10yds
$ateral Walks 2: 1 10yds 2 10yds 2 10yds
0lympic $i.ts ( Reps %t Reps %t Reps %t
Hang 4ump S+r
ore $i.t (12-1 Reps %t Reps %t Reps %t
&& S5uat SS/
#omanian Dead
ore $i.t (12-1 Reps %t Reps %t Reps %t
&& Dead $i.ts S
D& Split S5uats
u!illary $i.t ( Reps %t Reps %t Reps %t
Hamstring url
al. #aise
7/23/2019 Workout Template 1
10/11
Day 1 Wednes Week 1 Week 2 Week 3Warm-Up Sets Dist Sets Dist Sets Dist
Monster Walks 2: 1 10yds 2 10yds 2 10yds
Monster Walks 2: 1 10yds 2 10yds 2 10yds
$ateral Walks 2: 1 10yds 2 10yds 2 10yds
0lympic $i.ts ( Reps %t Reps %t Reps %t
Hang 4ump S+r
ore $i.t (12-1 Reps %t Reps %t Reps %t
&& S5uat SS/
Hig+ 6nee Step
ore $i.t (12-1 Reps %t Reps %t Reps %t
&& Dead $i.ts S
D& Split S5uats
u!illary $i.t ( Reps %t Reps %t Reps %t
S $eg Hip $i.ts
S $eg al. #ais
7/23/2019 Workout Template 1
11/11
$i.ting S+eet Week 1-3
Day 1 Monday Week 1 Week 2 Week 3 Day 1 Wednesday Week 1 Week 2 Week 3Warm-Up Sets Dist Sets Dist Sets Dist Warm-Up Sets Dist Sets Dist Sets Dist
Monster Walks .%d 2: 1 10yds 2 10yds 2 10yds Monster Walks .%d 2: 1 10yds 2 10yds 2 10yds
Monster Walks "%d 2: 1 10yds 2 10yds 2 10yds Monster Walks "%d 2: 1 10yds 2 10yds 2 10yds
$ateral Walks 2: 1 10yds 2 10yds 2 10yds $ateral Walks 2: 1 10yds 2 10yds 2 10yds
0lympic $i.ts (-1 reps) !2 Reps %t Reps %t Reps %t 0lympic $i.ts (-1 reps) !2 Reps %t Reps %t Reps %t
Hang 4ump S+rug Hang 4ump S+rug
ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t
&& S5uat SS/ && S5uat SS/
#omanian Dead $i.t Hig+ 6nee Step Up %/D&
ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t ore $i.t (12-1reps) !2 Reps %t Reps %t Reps %t
&& Dead $i.ts SS/ && Dead $i.ts SS/
D& Split S5uats D& Split S5uats
u!illary $i.t (12 reps) !2 Reps %t Reps %t Reps %t u!illary $i.t (12 reps) !2 Reps %t Reps %t Reps %t
Hamstring url S $eg Hip $i.ts SS/
al. #aise S $eg al. #aises