6 week training program 4/20 to 6/1

Day 1

| MORNING | STRETCHES | SPEED TRAINING |Start:_______End:_______| Total

Time: 15 Minutes

Quick Stretch Everything

Minutes
Stairs or Alternating Step Ups
Minutes
Squats 135lbs to bench, quick up X5
Minutes
Push Ups X 10 Wide, In, Out, Regular
Minutes
Slow 5 Fast 5 Slow Pull Ups
Jump Rope
Big Jumps, Low and exaggerated X 3

2
2
3
3
1 Minute
1 Minute

Dynamic Exercises: (EACH 20 YARDS = 1)

Walking Lunges
20Yards X2
High Knee Leg Whip Alternating
20Yards X2
High Knees
20Yards X2 (2nd Time Legs angled out)
Heel Kicks
20Yards X2
Carioca
20Yards X2 (EACH WAY)
Light Skipping
20Yards X2
Defensive Shuffle
20Yards X1 (EACH WAY)
Back Pedal long stride
20Yards X2
Broad jumps 3 Consecutive
X1

Mobility Work:
Reverse Scorpions
Lying Scorpions (On Stomach, leg reverse back stretch twist)
Lying Cobra (On Stomach, lift head and then arms stretch rotator and ligaments thumbs up)
Bridges, plus using a workout ball, hamstrings
Bird Dogs (Knees and Hands, Arms out Straight, Legs out Back)
Push Up Position to leg forward and or out stretching upper hamstring
Groiners (Push up butt high position to legs up by hands, skunk position end)
Leg Swings
Single Leg High Knees to hands each leg X30, 3 sets
Short

Sprints: (FULL RECOVERY)

Right and Left Leg 40 Starts to upright (one each leg)
Push up to 20 Yards 2 sprints
Standing Straight Up to 40 yards 2 Sprints
Back Pedal, smooth hip switch transition to 60 yard bouncy speed increase

Fast Strides to 85% finish

30 Yards, then 20
30 Yards, then 25
30 Yards, then 30
QUICK STRETCH AND WORKOUT 1 FINISHED FOR DAY

|EVENING WORKOUT||Start:_______End:_______| BICEP & BACK |Full recovery| 2-3 Sets of 10ish Burns
1.) Sitting Dumbbell Upright
2.) Bar Curls In
3.) Running Curls
4. ) Sitting
Dumbbell Incline
5.) Bar Curls Out
6.) Pulley Curls
7.) 7,7,7,Barbell Finish Close Grip

DAY 1 CONTINUED NEXT PAGE

DAY 1 CONT.

| BACK WORKOUT | 4 SETS ALL LIFTS |

Start:_______End:_______|

BACK#1 Pull Ups (2 of each kind)

LATERALS

BACK#3 Bent Over Barbell Rows (PALMS OUT)

ROW SINGLE ARM
4th DROPSET WITH 10s COMING OFF

BACK#5 SEATED ROW

BACK#2 DUMBELL REAR

BACK#4 DB BENT OVER

FINISH WIDE PUSHUPS BURNOUT

Day 2

| MORNING AND EVENING LIFT| MORNING: SHOULDERS |Start:_______End:_______|

{CALORIE DAY}
SHOULDER#1 CABLE DOUBLE GRIP FACE PULL DOWN
sets of 10 ALL LIFTS)

SHOULDER#4 CABLE TRICEPT BALL FACE PULL UP

SHOULDER#2 DUMBELL FACE PULLS

SHOULDER#3 BARCURL FRONT EXTENSION RAISE

Shoulder#5 BENT OVER REAR DELT LATERALS

(4

|EVENING| SQUATS & CALF RAISES & ABS HEAVY| |Start:_______End:_______| 5 SETS
SQUATS, 3 SETS CALVES

MID DAY STRETCH AND 10 MINUTE

TEMPO RUN

DAY 3

| MORNING | STRETCHES | JUMPSOLES |Start:_______End:_______|

DAY 3 CONT.

| MORNING | STRETCHES | CHEST AND TRICEP |

Start:_______End:_______|
CHEST#1 BENCH PRESS | 1 WARM UP 135 | 3 SETS 225 | 1 Set Max
TRICEP#1 BENT OVER DB EXTENSIONS | 3 SETS 15

Week 2-6 switches

CHEST#2 CABLES on floor, start hands at hips

CHEST#3 CABLES from highest position
TRICEP#2 /CHEST DIPS
CHEST#4 INCLINE DB PRESS
TRICEP#3 LAYING ON EACH SIDE TRICEP PULLEY
CHEST#5 DB FLY
TRICEP#4 LYING BARBELL TRICEP EXTENTION TO FOREHEAD

DAY 4

| MORNING | HILLWORKOUT | |Start:_______End:_______|

Dynamic Exercises: (EACH 20 YARDS = 1)

Walking Lunges
20Yards X2
High Knee Leg Whip Alternating
20Yards X2
High Knees
20Yards X2 (2nd Time Legs angled out)
Heel Kicks
20Yards X2
Carioca
20Yards X2 (EACH WAY)
Light Skipping
20Yards X2
Defensive Shuffle
20Yards X1 (EACH WAY)
Back Pedal long stride
20Yards X2
Broad jumps 3 Consecutive
X1

Light jog to stop sign, 45 second to concrete X 3 - 5 min cooldown - Stretch, Abs on blue
machine

DAY 4 CONT.

| AFTERNOON| Hamstring curl, deadlift, straight leg deadlift, lunges, lat

pull downs, pull ups

4/15/15 SIDENOTEbite probably not through, some skin in its mouth.

Im now genetically faster after our DNA rubbing. How many does it take?

DAY 5

| MORNING | STRETCHES | JUMPSOLES |Start:_______End:_______|

BACK#2 AFTER JUMP PROGRAM

CALVES IN EVENING
STRETCHES, WARM UP

DAY 6

| MILITARY PRESS & SHOULDER#2, MACHINEABS |

ONE HILL, CDown

DAY 7

| REST | JUMPSOLES (OPTIONAL) MORNING ONLY |

SLED PULLS 20MIN -

WORKOUT SUMMARY
VERSA EVERYTHING)

(WEEKLY EXAMPLES DAYS CAN BE CHANGED, OR MIXED, VICE