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!
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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!
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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