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WORKOUT PROGRAM MAY 30 – JUNE 13

WORKOUT PROGRAM MAY 30 – JUNE 13

WARRIORS FOOTBALL

Example Training Schedule

Train like you are a Professional Athlete!

Your job now is to train get in great shape and stay healthy!

Coach Weir will be doing this with you!

9:00 am

Wake Up! Get out of bed!

Yoga: The YOUTUBE: 30 Day Yoga Challenge with Adriene (10 – 30 minutes)

9:45 am – 10:30 am

Breakfast

10:30 am

Shower up, get dressed!

11:00 am – 11:40 am

Weights or Resistance Training

12:00 pm – 1:00 pm

Lunch

1:30 pm – 2:30 pm

Speed and/or Agility and/or Ply-metric workouts

3:00 pm – 11:00 pm

Dinner and time to enjoy the family!

________________________________________

WARRIORS TRAINING

SPRING SESSION: March 23 – June 13

12 Weeks – 3 workouts per week = 36 Workouts

ADJUST THE REPS TO THE WEIGHT AVAILABLE

= LESS WEIGHTS MEANS HIGHER REPS

WE WILL TEST… I WILL FIGURE SOMETHING OUT?

FELL FREE TO CHANGE UP OR ADD IN EXERCISES

DEPENDING ON THE EQUIPMENT YOU HAVE

**Between EACH SET do 5 Push Ups**

WEEK 11 & WEEK 12 – MAY 30 – JUNE 13

DAY 1

HANG CLEANS 3 X 3 ________ ________ ________ Or DB Hang Cleans

BENCH PRESS 3 X 3 ________ ________ ________ Or DB Bench Press

1 ARM DB or KETTLE BALL ROW 3 X 10 ________ ________ ________

SEATED GREEN BANDED ROW 3 X 10 ________ ______ _____ Or Body Weight

SHRUGS 3 X 5________ ________ ________Or DB Shrugs

DAY 2

SQUATS 3 X 3 ________ ________ ________ Or DB or Body Weight 3 x 50

BANDED BICEP CIRCUIT 10/15/20 ________ You can use anything to curl

GREEN BANDED GOOD MORNINGS 3 X 10 ________ ________ ________

ROAD FARMERS WALK 4 X 40 YARDS (ADJUST THE WEIGHT) _ _ _ _

OR push the car up and down the street or parking lot.

SHRUGS 3 X 5 ________ ________ ________Or DB Shrugs

DAY 3

HANG CLEANS PRESS 3 X 3 _____ _____ ________Or DB Hang Cleans Press

DEADLIFTS 3 X 1 ________ ________ ______ Or anything you can deadlift

BANDED EXTENSIONS 1 X 100 ________ Or push ups or Tricep dips

ROAD SLED PUSH 4 X 20 YARDS (ADJUST THE WEIGHT) __ __ __ __

OR push the car up and down the street or parking lot.

SHRUGS 3 X 5 ________ ________ _______Or DB Shrugs

SEND ME VIDEO & PICs, LET’S NOT LOSE WHAT WE HAVE GAINED!

__________________________________________________

WARRIORS FOOTBALL

SPRING TRAINING SESSION MARCH 23 – JUNE 13

HOME WORKOUTS ARE 6 DAYS A WEEK… BE CREATIVE.

THINK ABOUT WHAT WE DO IN THE GYM AND ADAPT AND OVERCOME!

If you are training at home and are limited on equipment, then Push Ups, Sit Ups, Ply-metrics, Sprints and Yoga are great alternatives.

WEEK 11 & WEEK 12 – MAY 30 – JUNE 13

DAY 1

YOGA – 15 – 30 MINUTES

200 PUSH UPS (Could be 4 x 25, 10 x 10, 3 x 33, whatever it takes to do the 200 reps)

200 CRUNCHES

SPRINTS – 20 X 40 YARDS

PLY-METRICS 20 MINUTE WORKOUT

DAY 2

YOGA – 15 – 30 MINUTES

200 PUSH UPS (Could be 4 x 25, 10 x 10, 3 x 33, whatever it takes to do the 200 reps)

200 CRUNCHES

SPRINTS – 20 X 40 YARDS

AGILITY DRILLS 20 MINUTE WORKOUT

DAY 3

YOGA – 15 – 30 MINUTES

200 PUSH UPS (Could be 4 x 25, 10 x 10, 3 x 33, whatever it takes to do the 200 reps)

200 CRUNCHES

SPRINTS – 20 X 40 YARDS

AGILITY DRILLS 20 MINUTE WORKOUT

DAY 4

YOGA – 15 – 30 MINUTES

200 PUSH UPS (Could be 4 x 25, 10 x 10, 3 x 33, whatever it takes to do the 200 reps)

200 CRUNCHES

SPRINTS – 20 X 40 YARDS

AGILITY DRILLS 20 MINUTE WORKOUT

DAY 5

YOGA – 15 – 30 MINUTES

200 PUSH UPS (Could be 4 x 25, 10 x 10, 3 x 33, whatever it takes to do the 200 reps)

200 CRUNCHES

SPRINTS – 20 X 40 YARDS

AGILITY DRILLS 20 MINUTE WORKOUT

DAY 6

YOGA – 15 – 30 MINUTES

200 PUSH UPS (Could be 4 x 25, 10 x 10, 3 x 33, whatever it takes to do the 200 reps)

200 CRUNCHES

SPRINTS – 20 X 40 YARDS

AGILITY DRILLS 20 MINUTE WORKOUT

 

 

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